Author Archives: Chase

10.30.2014

DSC_0841

Announcement: Halloween (Friday) Hours: Regular AM and Noon classes. PM hours will be 3:30-4:30pm, and 4:30-5:30pm ONLY. Costumes are encouraged for all classes Friday!

Warm-up Drills
I. 2:00 x Speed Rope (Freestyle)
II. 5-4-3-2-1 reps of
Pull-ups
Medicine Ball Cleans (40/20)
Burpees
III. Mobility

Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.
Athletes still developing Muscle-up/Pull-up/Ring Dip:
1A. Muscle-up Transition Work 3-3-3-3-3
1B. Pull-ups/Ring Dips 5 sets x 3 reps each
2. Muscle-up Negatives 3-3-3-3-3

Athletes with Muscle-ups:
1. Deadhang Muscle-ups 2-2-2-2-2
2. Muscle-ups (CFGS) 5 sets x 3+ reps

Notes: Athletes still developing full range of motion pull-ups and ring dips will be instructed on the muscle-up transition. After completing 1A, athletes will then complete 1B for additional work.

“All Hallows’ Eve”
Complete as many rounds/reps as possible in 14:00 of
8 x Cleans (115/75)
14 x Box Jumps (30/24)

Post rounds/reps completed to comments.

Posted in | Leave a comment

10.29.2014

IMG_7738

Announcement: Halloween (Friday) Hours: Regular AM and Noon classes. PM hours will be 3:30-4:30pm, and 4:30-5:30pm ONLY. Costumes are encouraged for all classes Friday!

Warm-up Drills
I. Row 2:00
II. 3 rounds of
:20 Handstand Hold
5 x Ring Rows
10 x Hindu Push-ups
III. Mobility

Impact/Focus #1B: Press 3-3-3+
Work through the following sets of Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

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

Post loads to comments.

Impact/Focus #1B: Push Press
Using the weight from your last set of Press, complete the following workload.

Push Press: 3 sets of 5-10 reps with 2-second pause in “Dip” position.

Post loads to comments.

Impact/Focus #2: Grip Work
Athletes will spend 10:00 working through various methods focusing on developing their grip strength.

Farmer’s Walk
Plate Carry
Axle Bar Hold
Pull-up Hang

WOD
5-10 minutes of Metabolic Conditioning (Hint: Tires…)

Posted in | 2 Comments

10.28.2014

DSC_0511

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Power Snatch (45lbs/PVC)
7 x Hollow Rocks
10 x Walking Lunges
III. 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.

“Jack-o-latern”
4 rounds for time of
Run 200m
8 x Power Snatch (135/95)
12 x L-Leg Raises (Strict)

Post times to comments.

Posted in | 3 Comments

10.27.2014

1965664_773514319361236_5158587106311984329_oThanks to all those that showed up to the Halloween Party Saturday night. I hope you all had fun!

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

Impact/Focus: Back Squats
Complete the following workload based off your 1RM Back Squat from 10.20.2014.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3×5 x 75%

Notes: Those athletes that are looking to improve their leg strength further, we will be providing additional an additional squat workout to be completed on Saturday’s.

Post loads to comments.

“Ghouls and Ghosts”
Complete for time
1-2-3-4-5-6-7-8-9-10 reps x Wallball (20/14)
10-9-8-7-6-5-4-3-2-1 reps x Pull-ups
*5 x Burpees after each round

Post times to comments.

Posted in | 3 Comments

10.24.2014

DSC_0705Please welcome out October On-Ramp graduates to the community. Lynn, Tom, Paul, Victor, Katelyn, Daniel, Elizabeth, and Kelly (Liliane and Hugo not pictured) will be slaying WOD along side you.

Warm-up Drills
I. Run 400m
II. 6:00 Partner Warm-up
III. Mobility

Impact/Focus: Deadlift 3-3-3+
Work through the following sets of Deadlift using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

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

Post loads to comments.

“J.T.”
21-15-9 Reps of
Handstand Push-ups
Ring Dips
Push-ups

Notes: Athletes looking for additional sting to today’s workout are encourage to attempt deficit handstand push-ups and/or clapping push-ups. Get some…

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Post time to comments.

Posted in | Leave a comment

10.23.2014

IMG_5945

Warm-up Drills
I. 2:00 Speed Rope
II. 2 rounds of
9 Fundamentals x 5 reps each (45lbs)
III. Mobility

Impact/Focus: Press 5-5-5+
Work through the following sets of Presses using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Effective Cohesion”
Complete as many rounds/reps as possible in 5:00 of
10 x Russian KB Swings (32/24)
10 x Medicine Ball Cleans (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 7:00 of
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups

Post rounds/reps completed to comments.

Posted in | 1 Comment

10.22.2014

IMG_5943

Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups
5 x Overhead Squats (45lbs/PVC)
10 x Hollow Rocks
III. Mobility

Impact/Focus #1: Overhead Squat 3-3-3-3-3
Warm-up as needed before completing the following workload.

Overhead Squat 3-3-3-3-3

Notes: Increase weights with each set. If it feels right go for a 3-rep maximum.

Post loads to comments.

Impact/Focus #2: Barbell Row
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.

Barbell Row 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 of Metabolic Conditioning

Skill Development
Accessory Movement (Wait and see.)

Posted in | 1 Comment

10.21.2014

DSC_0486Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!

Warm-up Drills
I. 7:00 AMRAP of
1 x Suicide Sprint
High Knees
Butt Kicks
Lateral Shuffle
Karaoke (Grapevine)
Burpee Broad Jump
Tumble
Etc…
II. Mobility

Impact/Focus: “I’ve Got the Black Lung Pop”
Choose one of the three following Rower WOD options:

3 Rounds of Row 1000m x 2:00 Rest
5 Rounds of Row 500m x 1:00 Rest
15 Rounds of :30 x Max Distance x :20 Rest

Post times per interval or total distance over the 15 Rounds based on your choice of training to comments.

“Brokedown Palace”
Complete as many rounds/reps as possible in 5:00 of
12 x Power Snatch (75/55lbs)
30 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
9 x Power Snatch (75/55lbs)
20 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
6 x Power Snatch (75/55lbs)
10 x Double-unders

Notes: There will be a :30 second rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness.

Posted in | 2 Comments

10.20.2014

DSC_0067Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!

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

Impact/Focus: M.E. Back Squat 
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Back Squat 1-1-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

“Grace”
For time
30 x Clean & Jerk (135/95)

Post times to comments.

Skill Development
3 rounds of
:25 Handstand Hold
20 x Knees-2-Elbows (Strict)
20 x Abmat Sit-ups

Posted in | 3 Comments

10.17.2014

DSC_0445Warm-up Drills
I. Run 800m
II. 3 Rounds of
8 x KB Swings
8 x Abmat Sit-ups
8 x Mountain Climbers
III. Mobility

“Reminiscent”
Complete for time
100ft Walking Lunges
12 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
10 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
8 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
6 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
4 x DB Snatch (50/35)
10 x Toes-2-Bar

Notes: Of course we’re going to encourage overhead portages during the Walking Lunges, 45/25lbs should work nicely.

Post times to comments.

Skill Development
Complete at your own pace
3 rounds
10 x Back Extensions
:20 x Ring Dip Static Hold

Posted in | 2 Comments

10.16.2014

DSC_0417Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Power Cleans (45lbs)
7 x Burpees
10 x Air Squats
III. Mobility

Impact/Focus: M.E. Press
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Press.

Press 1-1-1-1-1

Notes: Those athletes that are less experienced or are still newly exposed to the overhead lifts will be working up to heavy (read: immaculate form) 3 or 5 rep maximums as needed. When we hit 5-5-5+ next week we will be using our 1-rep maximum calculators to estimate a starting point from which we will be able to determine appropriate % based sets/reps.
1-Rep Maximum/Percentage Calculator

Post loads to comments.

“A Harsh Tribunal II”
Complete as many rounds as possible in 4:00 of
3 x Hang Power Cleans (135/95lbs)
6 x Push-ups
10 x Pistols (5L/5R)

Rest 1 minute. Repeat for a total of 4 cycles.

Notes: Looking for an additional challenge? Ask for Plyo Push-ups (Ouch).
Athlete’s will be encouraged to select a Hang Power Clean load that they find challenging but are able to execute for 3 ‘Unbroken’ repetitions;

Post rounds/reps completed to comments.

Posted in | 1 Comment

10.15.2014

64355_768364479876220_815189437491950188_nWarm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Bear Crawl
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Spider Walk
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus #1: Deadlift 5-5-5+
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the ‘+’ means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

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

Impact/Focus #2: Bench Press 5-5-5-5-5
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.

Bench Press 5-5-5-5-5

Notes: Partner up. Athletes will be working through challenging sets no greater than 75% of any previous personal record (as a guideline for safety and to help ensure the focus remains on refreshing/establishing proper mechanics through the lift). The transfer of strength gained through proper lifting technique here is invaluable and often overlooked.

“Flight Simulator”
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:

5-10-15-20-25-30-35-40-45-50-45 … 5

Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.

Posted in | 3 Comments

10.14.2014

DSC_0184Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Good Mornings
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squats
III. Mobility

Impact/Focus: Snatch Work
Warm-up as needed before completing the workload below. Reference 09.30.2014 for %’s.

I. EMOTM for 8:00: 2 x Snatch (75-80% 1RM)
II. Snatch Pulls: 3×3 (105% 1RM)

Notes: We will begin to implement additional strength work throughout the week. The following training layout indicates that the athlete will complete the 8:00 every minute on the minute work, then after completion work through their sets of snatch pulls.

Post loads to comments.

“Quest”
Complete as many rounds/reps as possible in 16:00 of
10 x Handstand Push-ups
20 x Box Jumps (24/20)
30 x Abmat Sit-ups
40 x Wallballs (20/14)
50 x Calorie Row

Post rounds/reps completed to comments.

Posted in | 2 Comments

10.13.2014

Seminar141012_MedColumbus Day we will be open normal gym hours. For those that have the day off come in a slay this fun workout.

Congratulations to Luke for completing his Level 1 course down at Reebok Headquarters this past weekend!

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

Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the workload below.

Back Squat 7-7-7-7

Notes: Throughout the upcoming back squat cycle we will be working with various rep ranges and percentages. Your coaches cannot stress the importance of keeping a workout log of your workouts. This will allow you to know your baseline numbers and see your improvement, but also allow classes to flow smooth if you have your numbers available rather than “guessing” what you completed the previous week.

Post loads to comments.

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

Post rounds/reps completed to comments.

Posted in | 4 Comments

10.10.2014

DSC_0354Mmmmmmm Reese’s…

CFNH Halloween Party: Saturday Oct 25th @ 5:00PM. We are planning to have everyone meet at the gym for a few hours and then head as a group to Spooky World in Litchfield, NH. Families and friends are welcome. Please RSVP in the Facebook event or let a coach know so we can get an accurate head count for group tickets to Spooky World.  RSVP Here

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x KB Deadlift (24/16)
6 x SDLHP
6 x Goblet Squats
III. Mobility

Impact/Focus: M.E. Deadlift
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

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

Post loads to comments.

“Optimal Fun”
Complete 21-15-9 reps of
Front Squats (135/95)
*400m Slamball Portage (40/20)

Notes: Athletes will complete a 400m run portage with a slamball in hand. The workout will end once the final run is completed.

Post times to comments.

Posted in | 2 Comments

10.09.2014

DSC_0907Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: Snatch/Clean & Jerk Technique
Athlete will use this time reviewing the Snatch or Clean & Jerk technique. This will be strictly barbell/PVC work to prepare you for the workout.

“Southern Triangle”
Complete as many reps as possible in 10:00 of
20 x Ground-2-Overhead (95/65) (75/55)
7 x Bar Facing Burps
15 x Ground-2-Overhead (135/95) (95/75)
7 x Bar Facing Burpees
10 x Ground-2-Overhead (155/115) (115/85)
7 x Bar Facing Burpees
5 x Ground-2-Overhead (185/135) (135/105)
7 x Bar Facing Burpees
Then as many reps as possible x Ground-2-Overhead (225/155) (155/125)

Rest 3:00

Complete as many rounds/reps as possible in 6:00 of
10 x Hollow Rocks
10 x Superman Rocks
15 x Air Squats

Notes: For today’s workout, Ground-2-Overhead means the athlete’s choice of either using the Snatch or Clean & Jerk. There will be two recommended weight levels of this workout to choose from based off your current level of progression with the olympic lifts. These are guidelines, but scaled athletes should plan to increase weights 10-20lbs per set to achieve maximum efficiency with the movements being performed.

Post total reps completed for Part 1 and rounds/reps completed for Part 2.

Posted in | 2 Comments

10.08.2014

DSC_0003Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
Medicine Ball Cleans (40/20)
Push-ups (CFGS)
III. Mobility

Impact/Focus: Bench Press
Warm up using 3 sets x 5 reps before completing the following workload.

Bench Press 3-3-3-3-3

Post loads to comments.

“Blackjack AMRAP III”
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14)
15 x KB Swings (32/24)
21 x Double unders

Post rounds/reps to comments.

Posted in | 2 Comments

10.07.2014

Half MarathonCongrats to Gerry for finishing the Millennium Half Marathon, this was his first half marathon. We’re proud of your progress over the past few months. Keep up the hard work.

Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

Impact/Focus: Power Snatch Complex
Warm up as needed after movement instruction. Complete the following complex before increasing weight.

Power Snatch + Hang Power Snatch

Post loads to comments.

“Tabata ‘Ello”
Complete 8 Rounds of Tabata intervals (:20 on x :10 rest) for each of the following movements.
Row (kcal)
Push Press (95/65)
Box Jump Overs (24/20)
GHD/Abmat Sit-ups

Post total reps per movement (kcal on rower) to comments.

Posted in | 3 Comments

10.06.2014

10155993_763187503727251_234511618194522814_nWarm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed before completing the following workload. Athletes will have 15-20:00 to complete their strength training for today.

Back Squat 3-3-3-3-3

Post loads to comments.

“Ringling Brothers”
Complete 4 rounds for time of
Run 400m
20 x Ring Dips
15 x Toes-2-Bar

Post times to comments.

Posted in | 2 Comments

10.03.2014

1-2Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Medicine Ball Cleans
7 x KB Swings (24/16)
10 x Supermans
III. Mobility

Impact/Focus: Snatch Grip Deadlift
Warm up using 3 sets x 5 reps, before working up to a heavy triple set of snatch grip deadliest.

Snatch Grip Deadlift 3-3-3-3-3

Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop.

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 = Wallball (20/14)
Diamonds = Sledgehammer Strikes (Reps=each side)
Clubs = Hollow Rocks
Spades = Ring Rows
Joker 1= 25 Burpees
Joker 2= Run 400m
Jacks, Queens, Kings = 10 reps
Ace = 11 reps

Enjoy!

Posted in | 2 Comments

10.02.2014

1Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

Impact/Focus: Clean & Jerk Singles
Warm-up as needed before completing the following workload.

Clean & Jerk 1-1-1-1-1

Notes: Athletes will be focusing on technique before increasing weights. This is not a 1RM attempt unless you are feeling good and have shown movement efficiency.

Post loads to comments.

“Critical Suck”
3 rounds for time of
100ft x Walking Lunges (24/16kg)
30 x GHD/Abmat Sit-ups
10 x Turkish Get-ups (5L/5R, 24/16)

Notes: You can thank Staci for inspiring today’s workout name. Oh, and just a hint for the walking lunges forward and reverse; If you constantly feel you are falling sideways open the width of your stance and maintain the space between your feet during the walks forward and back. Keeping the feet close to in-line is a common practice that many athletes accidentally execute during lunges that add a serious degree of difficulty.
On an additional note, breaking the movement down into a mental game is highly recommended. Try thinking through the process of Step, then lower rear knee to ground while front knee remains BEHIND toes, Rise, Step, Repeat… This has two values in practice: 1. Reinforcing safe and proper body position through the lunges (avoiding the common ‘knee slide’ issue) 2. Gives everyone something to focus on besides the repetitive thought process of how hellish training can be.

Post times to comments.

Posted in | 4 Comments