Author Archives: Chase

04.17.2015

988518_864719570240710_7729730233459667983_n

Step up your tank game!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Partner Warm-up
III. Mobility

Impact/Focus: Run Intervals
Complete the following run intervals.

Run 200m: Rest = Time
Run 400m: Rest = Time
Run 200m: Rest = Time
Run 400m

Post times to comments.

“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 45/30lbs)

Post scores to comments.

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04.16.2015

11018920_844686452244022_3455400825010935474_nWarm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Hang Snatch (Knee)
5 x Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch
Warm up as needed before completing the following workload. Increase weights as form allows.

Snatch 2-2-2-2-2

Post loads to comments.

“Uknukn”
Complete for time
30-20-10 x Row (kCal)
15-12-9 x Sumo Deadlift High Pull (95/65)
30-20-10 x Toes-2-Bar

Post times to comments.

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04.15.2015

DSC_0470Warm-up Drills
I. Row 3:00
II. Warm-up/CFNE Bulletproof Shoulders
III. Mobility

Impact/Focus #1: Bench Press
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Bench Press 5-5-5-5-5

Post loads to comments.

Impact/Focus: Walking Lunges
Warm up as needed. Athletes will have 3 attempts to move a maximum load for 10 steps of walking lunges.

10 steps x Walking Lunges (Back Rack)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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04.14.2015

DSC_0190Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Ring Rows
7 x Push-ups (CFGS)
7 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Muscle-ups
Against a 15:00 Running Clock work through one of the following levels of progression.

Muscle-up Work
I. Muscle-ups (CFGS) 5 sets of 3+ reps
II. Deadhang Muscle-ups 2-2-2-2-2

Muscle-up Transition Work x 15 reps followed by
IIIa. Deadhang Pull-ups 5-5-5-5-5
IIIb. Ring Support 5 x :20 hold

Post option completed to comments.

“Zero Order Intentionally”
Complete 4 rounds for time of
7-7-7-7 reps x Clean & Jerk (135/95)
30-25-20-15 reps x GHD Sit-ups

Post times to comments.

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04.10.2014

11127203_856052314440769_225199423904395774_nWarm-up Drills
I. Run 2:00
II. 6:00 AMRAP of
5 x Ring Rows
7 x Push-ups (CFGS)
10 x Wall Squats (PVC Overhead)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase load as form allows.

Overhead Squat 3-3-3-3-3

Post loads to comments.

“Team Deck of Cards”
Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Hearts = Push Press (95/65)
Diamonds = Toes-2-Bar
Clubs = V-ups
Spades = Medicine Ball Cleans (20/14)
Joker 1= 25 Burpees
Joker 2= Run 400m
Jacks, Queens, Kings = 10 reps
Ace = 11 reps

Enjoy!

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04.09.2015

11081249_856055117773822_1427349785001107708_nWarm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft Walking Lunges
8 x Hindu Push-ups
8 x Hollow Rocks
III. Mobility

Impact/Focus: Ring Dips
Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips.

Part I
I. Weighted Ring Dips 5-4-3-2-1
II. Ring Dips 5-5-5-5-5
III. Modified Ring/Static Dips 5-5-5-5-5

Part II
Accumulate :30 of the following
I. L-sit Hold
II. Ring Support

Notes: Choose the appropriate option based off your current level of progression. Those choosing weighted dips should work towards a maximum effort. Athletes still developing strict ring dips should complete option 3. Part 2 is to be completed after your final set. Athletes should strive to achieve a full l-sit hold if possible.

Post loads to comments.

“Neophyte”
Complete 5 rounds for time of
20 x Wallball (20/14)
10 x Box Jumps (30/24)

Post times to comments.

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04.08.2015

1503592_842020422510625_3857035381668783301_nWarm-up Drills
I. 6:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility

Impact/Focus #1: Thruster 1RM
Against a 15:00 running clock find a new one rep maximum Thruster

Thruster 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post loads to comments.

Impact/Focus #2: Snatch Grip Deadlift
Warm up as needed (3 sets x 3 reps) before completing the workload below.

Snatch Grip Deadlift 2-2-2-2-2-2 (Increasing)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
Complete 5 rounds for quality of
10 x Weighted GHD Sit-ups (25/15)

Notes: This a recommended skill development as you may see this movement appear in the near future. Hint. Hint.

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04.07.2015

1900146_857890130923654_5733293995456922602_nAnnouncements: Our April on-ramp begins tonight April 7th at 6:00pm

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Push-ups (CFGS)
10 x Medicine Ball Cleans (20/14)
III. Mobility

Impact/Focus: Row Intervals
4 rounds of
Row 1:00 Sprint
Row :30 Recovery Pace
Rest 2:00
Then 4 rounds of
Row :30 Sprint
Row :30 Recovery Pace

Post total distance of both sections to comments.

“Cherry Bomb”
Complete 20-15-10-5 reps of
Power Clean (135/95)
Lateral Burpees

Post times to comments.

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04.06.2015

IMG_7550

#handstands4tay

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 L-Sit Hold
7 x KB Swings (24/16)
10 x Air Squats (Wall Therapy)
III. Mobility

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

Back Squat 5-5-5-5-5

Post loads to comments.

“Abattoir”
Complete 8 Rounds of the following triplet,
Double unders
Abmat Sit-ups
KB Swings (24/16kg)

Notes: Athletes are attmempting to generate the maximum number of repetitions possible during each work interval. A work to rest ratio of :30 x :15 rest will continue this rotation between exhaustion and maximal physical exertion until a total of 24 intervals have passed (12:00 of work out of 18:00 total)

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04.03.2015

11015295_856050507774283_7950604875710770955_nAnnouncements: Our April on-ramp begins Tuesday April 7th at 6:00pm

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Sotts Press
Following movement review, complete the following workload. Increase weights with each set as form allows.

Sotts Press 3-3-3-3-3-3

Post loads to comments.

“Murph-ish”
Complete 4 rounds for time of
Run 200m
20 x Pull-ups
30 x Push-ups
40 x Air Squats

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE

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04.02.2015

11088262_856051044440896_907937523961330587_nAnnouncements: Our April on-ramp begins Tuesday April 7th at 6:00pm

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Press (45/35)
5 x Push Press
5 x Push Jerk
5 x Split Jerk
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the workload below. Increase weights with each set.

Push/Split Jerk 5-4-3-2-1

Post loads to comments.

“Six Gun Shooter”
Complete as many rounds/reps as possible in 13:00 of
6 x Power Snatch (95/65)
12 x V-ups
21 x Box Jumps (24/20)

Post rounds/reps completed to comments.

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04.01.2015

IMG_7411All of the coaches at CFNH would like to say goodbye to Doug a.k.a. Fresh Prince. Yesterday was his last regular class at the gym and we’re sad to see him go (he’ll still stop by on Saturdays). Over the past two years it has been a privilege to have him as an athlete and friend. He has especially made huge progress over the past few months, and I’m excited for his future. Good luck Dougie!

Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Clean 3RM
Warm up as needed before working to establish a 3-rep maximum for Power Clean.

Power Clean 3-3-3-3-3RM

Note: Today’s reps will be touch and go reps. The bar may not rest on the floor between repetitions.

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed before completing the following workload.

Front Squat 2-2-2-2-2

Notes: Athletes should look to achieve a higher weight than last week since there is no time restriction for the rest period. Get some freaks.

WOD
5-10:00 Metabolic Conditioning

Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE

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03.31.2015

DSC_0040Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
7 x Hindu Push-ups
7 x Hollow Rocks
7 x KB Swings (24/16)
III. Mobility

Impact/Focus: Handstand Push-ups EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00

3 x Handstand Push-ups

Notes: Athletes who have strict handstand push-ups should be working on efficiently connecting kipping handstand push-ups. Athletes who are working towards full ROM should be working their current level of progression.

“Bambi”
Complete for time
1 round of
30 x ‘American’ KB Swings (24/16)
30 x Ring Dips
30 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)

Then… 2 rounds of
15 x ‘American’ KB Swings (24/16)
15 x Ring Dips
15 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)

Then… 3 rounds of
10 x ‘American’ KB Swings (24/16)
10 x Ring Dips
10 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)

Notes: After completing each section of the workout (after 1 round of all 30 reps, 2 rounds of 15, and 3 rounds of 10 reps) athletes will complete 2 x turkish get-ups with their kettlebell.

Post times to comments.

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03.30.2015

10480627_852741354771865_3716392379196772301_nAnnouncements: Our April on-ramp begins Tuesday April 7th at 6:00pm

Warm-up Drills
I. Row 2:00
II. 15.5 Workout Review/Warm-up
III. Individual Mobility

“Workout 15.5″
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Notes: This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

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03.27.2015

11025233_844893405556660_5354559547059454822_nHappy Birthday Coach Luke!

Announcements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Partner Warm-up
III. Mobility

Impact/Focus: Turkish Get-up Complex
Warm up as needed before completing the following complex.

Turkish Get-up + 3 x Overhead Squat

Notes: Athletes will have 5 attempts to achieve the highest weight possible for this complex.

Post loads to comments.

“Dirty Thirty”
For time
30 x Box Jumps (24/20)
30 x Jumping Pull-ups
30 x KB Swings (24/16)
30 x Walking Lunges
30 x Knees-2-Elbows
30 x Push Press (45/35)
30 x Back Extensions
30 x Wallball (20/14)
30 x Burpees
30 x Double unders

Post times to comments.

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03.26.2015

11014810_852741868105147_173618863647064689_nAnnouncements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!!

Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility

Impact/Focus: Push/Split Jerk
Warm up using 3 sets x 5 reps before completing the following workload.

Push/Split Jerk 2-2-2-2-2

Post loads to comments.

“Metacognition”
Complete for time
Row 1000m
Then 5 rounds of
5 x Deadlift (275/185)
10 x Burpees

Post times to comments.

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03.25.2015

11034897_852738981438769_8808895364513343728_nAnnouncements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!!

Warm-up Drills
I. 8:00 AMRAP of
Sprint 200ft
10 x KB Swings (24/16)
10 x Goblet Squats
III. Mobility

Impact/Focus #1: Snatch
Following movement review/warm-up complete the following workload. Increase weights as form allows.

Snatch 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Front Squat EMOTM
Warm-up as needed (3 sets x 5 reps) before completing the following workload every minute on the minute for 8:00.

2 x Front Squats

Notes: Athletes should plan to increase weight each set.

“CFNE Bulletproof Shoulders”
Today we will be reviewing the Bulletproof Shoulder routine in class. This is a shoulder building routine that athletes can be completing after class a few times a week.

VIDEO DEMO HERE

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03.24.2015

FullSizeRender-5Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

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

5 x Pull-ups

Notes: Looking for an additional challenge? Chest-2-Bar Pull-ups will suffice. During this time athletes should be working on connecting kipping pull-ups (butterfly or gymnastics). Athletes that are not yet at kipping pull-ups should scale appropriately for a challenging workload.

“GHD Annie”
50-40-30-20-10 reps of
Double-unders
GHD Sit-ups

Post times to comments.

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3.20.2015

SleepoutCRDRISEwidget-54908d4adc916Announcement: Tonight Samy and Mark will be participating in Child & Family Services Sleepout 2015 to help raise money and awareness for Manchester’s homeless youth and representing the CFNH community. Today is the deadline to Donate towards the cause if you are interested. Donate HERE

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups
7 x Medicine Ball Cleans (40/20)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Row Intervals
Complete the following row intervals.
Row 600m
Rest 1:00
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m

“Impetuosity”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps x Reverse Wallball (20/14)
10-9-8-7-6-5-4-3-2-1 reps x Pull-ups

Post times to comments.

Posted in | 3 Comments

03.19.2015

DSC_0402Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility

Impact/Focus: Walking Lunges
Warm up as needed before completing the following workload.

50ft x Max Walking Lunges (Front Rack)

Notes: After warm-up athletes will have 3-4 attempts to move the most weight possible for 50ft of walking lunges with the barbell in the front rack.

Post loads to comments.

“Preparation-H”
Tabata x Pistols (one leg per round)
Rest :30
Tabata x Toes-2-Bar
Rest :30
Tabata x Box Jumps (24/20)
Rest 1 minute
Tabata x Ring Push-ups

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

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03.18.2015

IMG_7253Warm-up Drills
I. Run 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Overhead Squat 1-1-1-1-1
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Overhead Squat 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: DB Row
Work through the following workload using perfect technique. Increase weights with each set.

DB Row 4×10

WOD
5-10:00 Metabolic Conditioning

Skill Development
Using as many sets as necessary, accumulate 3:00 of L-sit Hold

Posted in | 4 Comments

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