Monthly Archives: June 2017

06.22.2017

IMG_2644ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.

Warm-up Drills
I. Run 400m
II. 2 rounds of
:15 x Handstand Hold
7 x Push-ups
10 x Overhead Squat (45/35)
III. Mobility

Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes every :90 second for 7 Rounds:
I. Strict HSPU
3-3-3-2-2-1-1
*Increasing Deficit if possible.
II. Kipping HSPU
5-5-5-3-3-3-1
*Increasing Deficit if possible.
III. Stinkbugs
8-8-6-6-4-4-4

Post scores to comments.

“Sunny V”
Complete as many rounds/reps as possible in 15:00 of
Run 400m
12 x Overhead Squat (95/65)
18 x V-ups

Post rounds/reps completed to comments.

Skill Development
Mobilize and prepare for Friday’s Deadlifts!

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06.21.2017

FullSizeRender 11ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Barbell Row
5 x Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.

1 x Snatch

Notes: Athletes should increase weight as form allows every 1-2 sets.

Post loads to comments.

“Fury Road”
Complete 5 rounds, each against a 2:00 clock.

15 x ‘American’ KB Swings (24/16)
10 x Burpees

ROMWOD
“Not Satisfied”

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06.20.2017

ANNOUNCEMENTS:IMG_2556 2
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.

Warm-up Drills
I. SPIKEBALL!!!
II. Mobility

“Double Sessions”
Complete as many reps as possible during each work interval.
3:00 x Power Clean (155/105lbs)
3:00 x Double-Unders
2:00 x GHD Sit-ups
2:00 x Pull-ups
1:00 x Wallball (20/14lbs)
–Rest 4:00–
3:00 x Power Clean (155/105lbs)
3:00 x Double-Unders
2:00 x GHD Sit-ups
2:00 x Pull-ups
1:00 x Wallball (20/14lbs)

Notes: Transition time will be allotted for. Rx+ 185/135 for the Power Cleans.

Post scores to comments as total reps per movement (for individual movement assessment) and total points (for competitive gravity).

Skill Development
I. Slay Goats (*with a Coach’s guidance/discretion)

Notes: GOOGLE says “…your Goat in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it”.
We say Yahtzee to that, Google.
Get some, freaks.

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06.19.2017

19095427_1428046017241393_3221016963097821011_oCFNH represents at the 6th Annual Get Strong Du4 Golf Tournament

ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 Ring Support
5 x Scap Pull-ups
15 x Air Squats (Wall Therapy
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 3-3-3-3-3

Post loads to comments.

“Deuce Coupe”
Complete 21-15-9 reps for time of
Power Snatch (115/75)
Ring Dips

Post times to comments.

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06.16.2017

FullSizeRender 10ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Push-ups (CFGS)
7 x V-ups
10 x KB Deadlift (24/16)
III. Mobility

Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload of Deadlift based off your single from 06.09.2017.

Deadlift 5-5-5-5 (75%)

Notes: Today’s % are based off of your 1-rep number from last week.

Post loads to comments.

“The Dumb-bell Smarts”
Complete 6 rounds for time of

10 X Push-ups
10 x Toes-2-Bar
10 x KB Snatch (5L/5R)(50/35)
20 x Russian Twists (50/35)

Post times to comments.

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06.15.2017

IMG_2559

NAMASTE, freaks!

ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Spikeball!
II. Mobility

Impact/Focus: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 5-5-5-5-5

Notes: Today’s Overhead Squat training was programmed with an emphasis on technique reinforcement and proficiency in utilizing the rack jerk as a method for establishing a start point for each working set. All performance points considered, if a 5RM is within range then by all means; Get some, freaks.

Post loads to comments.

“Baller Run”
For time
Run 200m
40 x Wallball (20/14lbs)
20 x Slamball

Run 400m
30 x Wallball (20/14lbs)
15 x Slamball

Run 800m
20 x Wallball (20/14lbs)
10 x Slamball

Post scores to comments.

Skill Development
*See whiteboard for skills/drills

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06.14.2017

FullSizeRender 9ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift (45/35)
5 x Barbell Row
5 x Power Clean
5 x Push Press
III. Mobility

“Accordian”
Complete for time

7-6-5-4-3-2-1 x Clean & Jerk (155/105)
21-18-15-12-9-6-3 x GHD Sit-ups

Post times to comments.

ROMWOD
“Don’t Delay, ROM Today”

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06.13.2017

IMG_0892.JPG

Sunset at the Stable’s (CFNH) third location…

ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Turkish Get-ups
Warm-up as needed before completing the following sets/reps of Turkish Get-ups.

6 rounds of 2R+2L, rest as needed between efforts.

Notes: Today’s training stipulates 2 reps per side without bringing the weight down. Increase weights with each set as able.
Post scores to comments.

“Awe Full”
Complete as many rounds/reps as possible in 14:00 of
5 x Bar Muscle-ups
10 x Russian KB Swings (32/24kg)
15 x Box Jumps (24/20”)

Notes: Bar muscle-ups scale to 8 x Scaled Bar Muscle-ups or 10 x Pull-ups. Get some, freaks.

Post scores to comments.

Skill Development
Tabata L-sit or 100 x Abmat Sit-ups

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06.12.2017

FullSizeRender 8ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Handstand Hold
10 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 5-5-5-5-5

Post loads to comments.

“Tennis Match”
Complete for time
10-9-8-7-6-5-4-3-2-1 x Handstand Push-ups
5-4-3-2-1-5-4-3-2-1 x Power Snatch (95/65)

Post times to comments.

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06.09.2017

FullSizeRender 7ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
50ft x Waiters Walk
10 x KB Deadlift
10 x Walking Lunges
III. Mobility

Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload of Deadlift.

Deadlift 5-4-3-2-1

Notes: Athletes will only perform 1 heavy single today. This is not a 1-rep max effort, rather a heavy single rep in preparation for next week’s 1RM test.

Post loads to comments.

“Event 3 Redux”
For time:

100-ft x Overhead Walking Lunge (75/50)(32/24)
100 x Double-unders
25 x Wall-ball (20/14)
6 x Rope Climbs
25 x Wall-ball (20/14)
100 x Double-unders
100-ft x Overhead Walking Lunge (75/50)(32/24)

Time cap: 16 minutes

Notes: Athletes may choose between using a dumbbell or kettlebell for today’s workout. Substitution for Rope Climbs will be 3x rope pulls to standing and back, or 5x pull-ups.

Post times to comments.

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06.08.2017

FullSizeRender 6ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Run 400m
II. 9 fundamentals x 5 reps each
III. Mobility

Impact/Focus: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 3-3-3-3-3

Post loads to comments.

“Angry Flight”
Climb as high up the following rep ladder as possible against a 12:00 Running Clock.

3-6-9-12-15… x Thrusters (95/65)
3-6-9-12-15… x Bar Facing Burpees
3-6-9-12-15… x V-ups

Post total reps completed to comments.

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06.07.2017

IMG_2503.JPG

Image: Carl notices some new power during a Golf outing in preparation for a charity benefit tournament this coming June 16th. The benefit is for a friend of Coach Chase’s named Chris Dufour: read about the cause by clicking HERE.

ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Run 400m
2-3 Rounds of
3-5 x Pull-ups (kipping practice)
10 x KB Swings
10 x Hollow Rocks
II. Mobility

 

“Helen”
3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups

Post scores to comments.

ROMWOD:”DORSAL”

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06.06.2017

FullSizeRender 5ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Run Indoors
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Snatch Complex
Warm-up as needed (3 sets x 3 reps) before working to establish a heavy single effort for the following snatch complex.

Snatch + Hang Snatch

Post loads to comments.

“Huntsman”
Complete 5 rounds for time of
10 x Box Jumps (30/24)
15 x Ring Push-ups

Post times to comments.

Posted in | 4 Comments

06.05.2017

IMG_0765ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. 2-3 Rounds of
1 x Indoor Lap
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum Front Squat.

Front Squat 1-1-1-1-1RM

Notes: To reference previous scores from 04.17.2017 please click HERE.

Post loads to comments.

“Swang”
Four rounds for maximum repetitions + kcal possible.
Complete as many repetitions as possible during each movements’ minute long work interval.

1:00 x Push Press (95/65lbs)
:15 x Rest/Transitions

1:00 x GHD Sit-ups
:15 x Rest/Transitions

1:00 x Row (kcal)
1:00 Rest…

Notes: There are :15 seconds allotted for transition between movements/stations. There is also a 1:00 rest between rounds. Score is cumulative repetitions and kcal rowed for one total value. Get some, freaks.

Post scores to comments.

Skill Development:
Select one of the following
I. Back Extensions 3×10
II. Glute Ham Raises 3×10
III. Back Extensions 3×15
Iv. Good Mornings 3×10

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06.02.2017

FullSizeRender 4ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 Handstand Hold
7 x Hindu Push-ups
7 x Deadlift (45/35)
7 x Power Clean (45/35)
III. Mobility

Impact/Focus: Deadlift
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Deadlift.

Deadlift 2-2-2-2-2

Post loads to comments.

“Gravitron”
Complete for time
30 x Double unders
15 x Handstand Push-ups
30 x Double unders
30 x Power Snatch (95/65)
30 x Double unders
30 x Hang Power Cleans (95/65)
30 x Double unders
15 x Handstand Push-ups
30 x Double unders

Post times to comments.

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UPCOMING EVENTS

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