The Blog

04.29.2015

FullSizeRenderUPCOMING EVENTS:
– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 200m
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

 

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Shoe Smith”
For time
9 x Muscle-ups
20 x Slamball
20 x Pistols
6 x Muscle-ups
14 x Slamball
14 x Pistols
3 x Muscle-ups
8 x Slamball
8 x Pistols

Notes: Muscle-ups scaled to banded or jumping will be 2:1. Pull-ups and Dips are 3:1 for scaling. Get some, freaks.

Post scores to comments.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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04.28.2016

IMG_6552UPCOMING EVENTS:
– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus: Overhead Squat Triples
Warm up as shown below before completing the following workload of Overhead Squats.

Warm-up Sets: 3 x 3-5 reps
Overhead Squat 3-3-3-3RM

Post loads to comments.

“TARDIS”
4 Rounds of (:45 max reps x :15 rest) of
Toes-2-Bar
Wallball
Double-unders
Rest 1:00 between rounds

Post scores (total points per mvmt) to comments.

Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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04.27.2016

FullSizeRender-34

Coach Ashley jumping for joy after hitting a 200# Hang Power Clean!

UPCOMING EVENTS:
– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus #1: Clean Complex
Warm up as needed before working to a heavy weight in the following clean complex using 4-5 working sets.

Power Clean + Hang Power Clean + Jerk

Post loads to comments.

Impact/Focus #2: Bench Press
Following movement review, complete the following workload for Bench Press.

Bench Press 10-8-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE

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04.26.2016

FullSizeRenderANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.-up Drills

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

Impact/Focus: Power Snatch Doubles EMOTM
Warm-up as necessary to facilitate working sets at 80-85% of a Power Snatch 1RM. Then…
Every minute on the minute, for 12 minutes total, execute the following workload:

2 x Power Snatch (80-85%)

Notes: Power Snatch 1RM recent post link found HERE.

Post loads to comments.

“Quadfecta”
Five rounds for time of
10 x Ring Row
10 x Overhead Walking Lunges (45/25lbs)
10 x Burpees (w/jump-on-bumper)
10 x Overhead Walking Lunges (45/25lbs)

Post scores to comments.

Skill Development
I. 6 rounds x (:20 work x :10 rest) for total max repetitions of Anchored Abmat Sit-ups.
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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04.25.2016

FullSizeRender-33

We want to thank CFNH athlete Mike Munroe for running our row clinic on Saturday. It was a huge success and everyone was able to make a huge improvement on their technique!

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Ring Rows
10 x Medicine Ball Cleans (20/14)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk3)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Evolutionary Convergence”
Complete as many round/reps as possible in 12:00 of
5 x Clean (135/95)
10 x Handstand Push-ups
Run 200m

Post rounds/reps completed to comments.

Posted in | 4 Comments

04.22.2016

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Congratulations to our April on-ramp graduates. Trevor, Matt, Ben, and Dan (not pictured) will be working hard along side you all. Please welcome them to our community.

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Row/Run
II. 2-3 rounds of
25ft Waiters Walk (Left)
25ft Waiters Walk (Right)
10 x KB Suitcase Deadlift
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Gatorville”
Complete as many rounds/reps as possible in 6:00 of
7 x Pull-ups
14 x Wallball (20/14)

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
7 x Toes-2-Bar
14 x ‘American’ KB Swings (32/24)

Post rounds/reps completed to comments.

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04.21.2016

article_590_poseANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Coach’s Choice
II. POSE Running Technique Drills
III. Mobility

Impact/Focus: Handstand Push-ups
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.

I. Deficit Handstand Push-ups 5-5-3-3-1
II. Handstand Push-ups (Strict) 5-4-3-2-1
III. Handstand Push-ups (Kipping) 10-8-6-4-2
IV. Negative Handstand Push-ups 5-5-5-5-5
V. Stinkbugs 10-10-10

Notes: Compare to 06.25.2015 found HERE.

Post sets/reps/results to comments.

“Windlass”
For time
Run 800m
15 x Power Snatch (115/85lbs)
21 x Burpees
12 x Power Snatch (115/85lbs)
15 x Burpees
9 x Power Snatch (115/85lbs)
9 x Burpees
Run 400m

Notes: These are standard Burpees. Enjoy, freaks.

Post scores to comments.

Skill Development
I. Mobilize & Slay Goats
II. Rope Climbing Training (choose one)
a. 5-8 ascents
(Ex: Spanish Wrap, J-wrap, Buddha Climb, Legless, L-sit, etc.)
b. 3-6 sets of “Little Swimmer” drill (i.e., hand over hand at chest level from standing to supine underneath rope)
c. Chest-2-Chin Partial Pull-up sets hanging from rope x 10-8-6-4-2 reps
d. Accumulate :60 of straight arm hang on the rope without a foot wrap/anchor. If :60 is possible, accumulate :30 hanging in similar fashion while extending and holding the dominant leg parallel to the floor.

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04.20.2016

IMG_6059ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m/Row 500m
II. 2 rounds of
10 x Deadlift
10 x Front Squat
10 x Press
10 x Push Press
III. Mobility

Impact/Focus #1: Push/Split Jerk Technique
After warm-up, athletes will review proper push/split jerk technique and be assigned an appropriate rep scheme to follow for today’s workout.

Push/Split Jerk TBD

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 3 reps) before making 4 attempts to establish a 7-rep max Front Squat.

Front Squat 7-7-7-7

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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04.19.2016


Screen Shot 2016-04-18 at 9.52.33 PMANNOUNCEMENTS:

– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

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

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 5 reps each) before working up to a challenging triple for Power Clean.

Power Clean 3-3-3-3-3

Notes: Athletes should attempt to complete 3 x Touch N’ Go repetitions if possible; increase weight per set working no heavier than 85% of a recent 1RM. Work that hook grip, freaks.

Post loads to comments.

“Gap Junction”
5 Rounds for time of
Row 250m
10 x Pull-ups
15 x Ring Push-ups
20 x GHD Sit-ups

Notes: Scale GHD Sit-ups to Abmat Sit-ups for 2 x the rep load (40 total reps per round). Athletes need not be discouraged by scaling today in order to development core control and overall capacity in the Push-up; “MURPH” lingers on the horizon… let’s sweat more now so we cry less later.

Skill Development
I. CFNE Bulletproof Shoulders VIDEO DEMO HERE
II. Mobility, Foam Rolling, Myofascial Release… Get supple.
III. Spend 10-12 minutes working on various aspects of Handstand skill sets; Kicking up against the wall, shoulder taps, freestanding, press and straddle ups, walking on hands, etc.

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04.18.2016

12985482_1049332368446095_9031875494903514295_n

Congratulations to Jaymes for completing the Tough Ruck 2016. He completed 26.2 miles with 40 pounds on his back! Awesome job!

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Abmat Sit-ups
10 x Overhead Squat (PVC Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Rhetorical Mountaineering”
Complete as many reps as possible in 12:00 of
3 x Overhead Squat (95/65)
3 x Box Jumps (24/20)
6 x Overhead Squat (95/65)
6 x Box Jumps (24/20)
9 x Overhead Squat (95/65)
9 x Box Jumps (24/20)
12, 15…etc…

Post total reps completed to comments.

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04.15.2016

FullSizeRender-31ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.

Warm-up Drills
I. Pose Running Technique
II. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016

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

Notes: Use your previously established Deadlift 5RM to determine loads for today. This week will begin a linear strength, which will stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Ninja Warrior”
Complete 3 rounds for time of
Run 400m
7 x Bar Muscle-ups
15 x Thrusters (95/65)

Post times to comments.

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04.13.2016

IMG_4422“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.” –Greg Glassman

Warm-up Drills
I. Run 200m
II. 2-3 Rounds of
5 x Pull-ups
:15-:20 x Handstand Hold
32ft x Walking Lunges
32ft x Bear Crawl
III. Mobility

Impact/Focus: Rope Climbs & Planks
Complete 4 Rounds of the following
2:00 x Rope Climbs or Rope Pulls (from prone)
2:00 x Plank Circuit (Rings or deck)

Notes: Rope Climb technique and practice will be the main emphasis today for those unfamiliar with the movement. Instruction on different methods of securing body position with the feet during climbing, as well as rep/workloads focused on developing grip strength. The Plank circuit may be done on Rings or the deck. Execute with one :20 hold per movement as follows this leaves :10 to transition during the two minutes allotted to the Plank positions: Prone + Side Plank + Side Plank + Prone.

Post results to comments.

“Slam-Jam”
Complete for time
Handstand Push-ups x 10-9-8-7-6-5-4-3-2-1 reps
Slamball x 1-2-3-4-5-6-7-8-9-10 reps

Post scores to comments.

Skill Development
I. Slay Goats…
II. Mobilize

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04.13.2016

12923314_1040933495952649_3176634263328247901_nWarm-up Drills
I. Run 400m/Row 500m
II. 2 rounds of
10 x Deadlift
10 x Front Squat
10 x Press
10 x Back Squat
10 x Klokov Press
III. Mobility

Impact/Focus #1: Clean Technique
After warm-up, athletes will review proper clean technique and be assigned an appropriate rep scheme to follow for today’s workout.

Clean TBD

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
Address mobility issues that may be identified during the clean portion of today’s workout. This mobility should be done multiple times per week to help with front rack position.

Slay GOATS

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04.12.2016

Screen Shot 2016-04-12 at 12.02.45 AMWarm-up Drills
I. Row 2:00 (see notes)
II. 3 Rounds of
7 x Ring Rows
7 x Hindu Push-ups
10 x Walking Lunges
III. Mobility

Notes: Athletes will be encouraged to work their rowing efforts during the warmup today with an optional split time goal to hold for the 2 minute set piece. Ask your coach for an objective 500m challenging split time to work towards being able to maintain. Those a bit too sore or lacking in morale supply levels aren’t just going to be left to the purgatory of thoughtless rowing exertion; using the power curve and asking for some feedback on what your monitor is telling you is a second way in which we can spice up our monotonous warm-ups via practicing for performance capacity and movement refinement.

Impact/Focus: Ring Dip Ascension Ladder
For the first :30 seconds of every minute, on the minute, for twelve minutes complete the prescribed rep load of Ring Dips.
The first :30 of minute one require the athlete to complete 2 reps, the first :30 of minute two requires 4 reps to be completed, the first :30 seconds of minute three require 6 completed reps, continue for as long as possible increasing by two reps per round until failure or training’s conclusion.

Athletes are to climb as high up the rep ladder as possible within each :30 work interval time limit. If/When failure to complete the workload occurs the athlete begins the following Ring Dip set with 2 repetitions again, effectively starting over and proceeding from there by two reps per round until the time limit is reached.

Notes: Compare to scores from 11.03.2015 linked HERE. Get some, freaks.

Post scores to comments.

“Apples, Oranges, and !#@$%”
5 Rounds for time of
12 x Shoulder-2-Overhead (95/65lbs)
12 x Bar Facing Burpees
Row 12kcal

Skill Development: Midline Development
For quality, with expeditious emphasis, complete 15-12-9 reps or seconds of
I. GHD Sit-ups x Reps
II. Static Supine Plank Hold (on GHD) x Seconds
III. Hip and Back Extension x Reps

Notes: Demo video found HERE

Post training completed to comments.

Posted in | 3 Comments

04.11.2016

12936552_1044473758931956_4629449397030420005_nWarm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

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

Notes: Use your previously established Back Squat 5RM to determine loads for today. This week will begin a linear strength, which will stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Liquid Stitches”
Complete 12-9-6-3 reps for time of
Hang Snatch (115/85)
Box Jumps (30/24)
Toes-2-Bar

Post times to comments.

Posted in | 3 Comments

04.08.2016

IMG_6386Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
7 x KB Good Mornings
III. Mobility

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

Deadlift 5-5-5-5-5RM

Post loads to comments.

“Cliff Hanger”
Complete as many rounds/reps as possible in 6:00 of
7 x Hang Power Cleans (115/85)
30 x Double unders

Rest 1:00

Complete as many rounds/reps as possible in 6:00 of
5 x Hang Power Cleans (115/85)
21 x Double unders

Post rounds/reps completed to comments.

Posted in | 4 Comments

04.06.2016

IMG_7769Warm-up Drills
I. Row 500m
II. 3 Rounds of
5 x Ring Rows
7 x Hollow Rocks
10 x PVC Overhead Squats
III. Mobility

Impact/Focus: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the following sets/reps of Turkish Get-ups.

 

Turkish Get-ups:
3R+3L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L

Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 3 at a given weight. Increase weights with each set.

Post loads to comments.

“Meatware”
For time
60 x Wallball (20/14lbs)
50 x Weighted Abmat Sit-ups
40 x DB Thrusters (50/35lbs)
30 x Russian Twists (50/35lbs)
20 x Overhead Squat (95/65lbs)
10 x Burpees

Notes: Meatware is a scientific term for brain.

Post scores to comments.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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04.06.2016

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Thank you to all the CFNH athletes who came to the Veteran Benefit at SNHU to help raise money for Homes for Our Troops. It was a great success and we appreciate your support.

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
10 x Snatch Grip Deadlift
10 x Barbell Row
10 x Press
10 x Back Squat
10 x Klokov Press
III. Mobility

Impact/Focus #1: Snatch Technique
After warm-up, athletes will review proper snatch technique and be assigned an appropriate rep scheme to follow for today’s workout.

Snatch TBD

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 2-2-2-2
Drop Sets 2×3 @ 80%

Post loads to comments.

Skill Development
Complete 3-4 rounds for quality of
:20 L-Sit Hold
10 x Back Extension
8 x DB Row (Left)
8 x DB Row (Right)

Part II (Optional)
4×8 Deadhang Pull-ups

Posted in | 3 Comments

04.05.2016

Screen Shot 2016-04-04 at 10.43.09 PMANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

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

Impact/Focus: Push/Split Jerk
Warm-up with 3-5 sets of 3 reps each, increasing in weight until prepared for the following percentage based working sets.

Push/Split Jerk 3-3-3 @80% of 1RM

Notes: Regarding the warm-up sets and reps, athletes should apply effort towards technique refinement while they are moving through a warm-up weight range representing loads at 40-70% of their Push Jerk or Split Jerk single repetition maximum (1RM). This means a hypothetical athlete would hit sets of 3×40%, 3×50%, 3×60%, and 3×70% before moving into their three sets of three reps each working at 80%. A calculated and incremental warm-up means a better performance at working sets. Get some, freaks.

Post scores to comments.

“A Primer”
Complete for time
Row 750m
35 x Push-ups (Strict)
35 x KB Swings (32/24kg)
Row 500m
20 x Push-ups (Strict)
20 x KB Swings (32/24kg)
Row 250m
15 x Push-ups (Strict)
15 x KB Swings (32/24kg)

Notes: There will be a heavy emphasis today on proper Push-up execution and core involvement during the Met.Con., this is part of an effort to establish a strong base for Push-ups in light of the impending physical demands Memorial Day “Murph” will require. KB Swing’s are American style, the weights included are a guideline to strive towards, scaling is universal and should represent working weights that challenge the athlete but are not beyond the scope of their current abilities. Safety first, then embrace the haze.

Post scores to comments.

Skill Development
I. Pistols and related Mobility:
3 sets of 5 pistols, each leg, scaled as necessary
Then…
Mobility addressing execution of the Pistol via selecting 2-3 Lower Body Mobility Drills (ankle, IT band, etc.) from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Then…
Retest
3 sets of 5 pistols, each leg, scaled as necessary.

Posted in | 4 Comments

04.04.2016

IMG_7877

Thank you to our athletes that did #handstands4tay in celebration of Taylor Lessard’s life that was cut short over a year ago. She was Andrea’s best friend, and every year on Taylor’s birthday her family and friends perform handstands at various locations to honor her and her love for handstands.

ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 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 max for Back Squat.

Back Squat 5-5-5-5RM

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“Kittens & Clydesdales”
Complete 5 rounds for time of
6 x Power Clean (155/105)
9 x Handstand Push-ups
12 x Pull-ups

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04.01.2016

WODs (03.19.2009) 051ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

“The 9 Fundamental Circles of Hell”
There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount.
The order of movements added each round is as follows:

Medicine Ball Cleans (20lbs)
Push Jerk (65lbs)
Overhead Squat (65lbs)
Sumo Deadlift High-Pull (95lbs)
Push Press (65lbs)
Front Squat (65lbs)
Deadlift (95lbs)
Press (65lbs)
Air Squat

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April Fool’s…or is it…

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