The Blog

04.23.2014

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

Impact/Focus: M.E. Walking Lunges
With the barbell in the back rack position, attempt to move the most weight 50ft. The weight must be taken from the floor and is only unsuccessful when the barbell hits the deck. Starting weight is 75/45.

Post loads to comments.

“Connectivity Stimulus”
3 rounds for time of
Row 500m
50 x Double-unders
25 x V-Ups

Then immediately into 3 rounds for time of
Max Reps x Bench Press (1xBW)
Run 200m

Post times to comments.

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04.22.2014

viewerWarm-up Drills
I. Run 800m
10 x Strict Pull-ups
20 x Hand Release Push-ups
50 x Abmat Sit-ups (butterfly)
10-20 x Air Squats (working therapies as needed)
II. Mobility

Notes: Partition sets/reps/running as needed; scaling movements on an individual basis.

Impact/Focus: Back Squat 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“PCL Elizabeth”
For time
21-15-9 of
Power Clean
Strict Ring Dips

Post scores to comments.

Skill Development: Mobility & Pre-hab
Spoiler Alert? Ok, Oly centric Thursday this week. Tomorrow will also hurt. Friday remains fun.

What?

Mash.

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04.21.2014

Boston Marathon

*Spoiler Alert: The Boston Marathon is today.
*Marathon Monday: A new CFNH Hybrid-Holiday to honor the infamous distance 26.2 miles. The facility will be available to our athletes from 10am-2pm today. Get some, freaks, Chase might enjoy the shared hardship & support by mirroring his event. Interpret in devious fashion…

Warm-up Drills
I.Run 4 x 100m (Rest x 0:30)
II. Complete in as few sets as possible
30 x Strict Pull-ups
60 x Hand Release Push-ups
15 x Hollow Rocks (2ct)
III. Mobility

“Marathon Monday”
Complete for time

Run 26.2 miles

Notes: Scale as necessary to any of the hundreds of options available under daily training archives @CrossFitEndurance.com

Post scores to comments.

Skill Development: Feast & Hydrate
Watermelon and pineapple are by far the most wonderful post endurance event treat. Those posting their training are encouraged to share the details surrounding the rituals of post exertive feedings. I might have made up the word ‘exertive’.

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04.19.2014

DSC_0136 (2)CFNH Open Gym Saturday 9-11am. Slay goats, freaks.

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04.18.2014

DSC_0001Warm-up Drills
I. Speed Rope Freestyle
6 Rounds (:45 work x :15 rest)
II. 3 Rounds of
Max Reps or 8-8-8 x
Pull-ups (Overhand/Normal Width)
Max Reps or 8-8-8 x
Push-ups (Chest to Deck/Lockout:ROM)
8-8-8 x American KB Swings (24/16kg)
III. Mobility

Notes: Freestyle means exactly that, Single/Double/Triple-unders, Boxer Shuffle, Double-Taps, any/all oldschool or preschool jumprope footwork is game on. Work steady and attempt to complete each work interval with as few trip-ups as possible. 8 reps today as well for the three Rounds of bodytweight movements; KB Swings are 8 well executed repetitions with the first being initiated by the Counter-Swing method.

Impact/Focus: Olympic Lift 1RM
Warm-up as necessary before working up to and establishing a one repetition maximum Olympic Lift: Clean & Jerk or Snatch

I. Clean & Jerk 1-1-1-1-1RM
II. Snatch 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Limitless Fran”
I. Complete as many rounds/reps as possible in 10:00
5 x Unbroken L-sit C2B Pull-up
8 x Unbroken KB Thrusters (32/24kg)

II. Complete as many rounds/reps as possible in 10:00
5 x C2B Pull-up
10 x Knees-2-Elbows
8 x DB Thrusters (50/35lbs)

III. Complete as many rounds/reps as possible in 10:00
5 x Scaled Pull-up
10 x Laying Leg Raise w/ Hip Lift (:01 hold @ top)
8 x Medicine Ball Thrusters (40/20lbs)

Notes: Medicine Ball Thrusters are simply a Wallball with no ballistic object release; use the Black Slammers for these today. Spoiler Alert… ‘Limitless’ is a title that will stipulate control/static holds during the normal ‘named’ training evolutions everyone is familiar with by now (ie Fran,etc). Thrusters should include a :01 pause at Lockout and while in the Hole (active posterior chain).

Skill Development: Inversion Conditioning
Work through the following skill sets/training options.
I. Wheelbarrels, Wallwalks, Kick to Wall, Kick to Handstand, Handstand Walking
II. Handstand Push-ups/Stinkbugs (negatives, deficit, joint track)
III. Handstand support on Rings/Paralettes/DB’s etc. (creativity vs longevity)

Notes: The above levels are not necessarily exclusive as far as selection and participation, proficient CrossFitters are encouraged to mill about smartly and enjoy the process of learning through uniquely challenging movement progressions.

Post scores to comments.

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04.17.2014

10173681_10100133560505973_6233692946510654345_n

Warm-up Drills
I. Speed Rope 6:00
Single-unders x 6 sets of
(:40 work x :20 Rest)
OR
Double-unders x 6 sets of
(:30 work x :30 rest)
II. 3 Rounds of Max Reps or 8-8-8 reps each round of
Chin-ups (Underhand/Normal Width)
Push-ups (Chest to Deck/Lockout:ROM)
Walking Lunges (alt.R/L)
III. Mobility

Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Jailbirde”
Ten Rounds for time as follows
10-9-8-7-6-5-4-3-2-1 x Ring Push-ups
10-9-8-7-6-5-4-3-2-1 x Ring Row
5-5-5-5-5-5-5-5-5-5 x Box Jumps (24/20”)

Notes: All athletes should be stepping down from Box Jumps with one leg at a time for the following month to six weeks of plyometric/vertical building training. Set-up Ring Rows/Ring Push-ups to facilitate the most challenging Plank position/Hollow hold position possible. Athletes generally find that suspending the rings level with the edge of a plyo box or even a KB Handle to multiply the efficacy experienced through this particular training evolution. Too belt fed? Eh.

Skill Development: Pistol/One-legged Squat

http://gymnasticswod.com/content/pistol

Notes: Individual effort as time permits to practice this particular balance/coordination challenging movement.

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04.16.2014

10173681_10100133560505973_6233692946510654345_nWarm-up Drills
I. Speed Rope 6:00
Single-unders x 6 sets of
(:40 work x :20 Rest)
OR
Double-unders x 6 sets of
(:30 work x :30 rest)
II. 3 Rounds of Max Reps or 8-8-8 reps each round of
Chin-ups (Underhand/Normal Width)
Push-ups (Chest to Deck/Lockout:ROM)
Walking Lunges (alt.R/L)
III. Mobility

Notes: Double-unders or Single-unders is up to the individual athlete’s desire to improve on or acquire their Speed Rope abilities; choose the warm-up movements appropriately. Walking Lunges are 8 repetitions regardless of max rep sets or 3 sets x 8 rep options.

Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Jailbirde”
Ten Rounds for time as follows
10-9-8-7-6-5-4-3-2-1 x Ring Push-ups
10-9-8-7-6-5-4-3-2-1 x Ring Row
5-5-5-5-5-5-5-5-5-5 x Box Jumps (24/20”)

Notes: All athletes should be stepping down from Box Jumps with one leg at a time for the following month to six weeks of plyometric/vertical building training. Scale Ring Push-ups to Regular full ROM Push-ups (see cf.com if unclear) and scale further to ‘snake’ or ‘knees’ version Push-ups as necessary for individual athletes. Set-up Ring Rows/Ring Push-ups to facilitate the most challenging Plank position/Hollow hold position possible. Athletes generally find that suspending the rings level with the edge of a plyo box or even a KB Handle to multiply the efficacy experienced through this particular training evolution. Too belt fed? Eh.

Post scores to comments.

Skill Development: Pistol/One-legged Squat
http://gymnasticswod.com/content/pistol

Notes: Individual effort as time permits to practice this particular balance/coordination challenging movement.

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04.16.2014

matt_thWarm-up Drills
I. Run 400m
II. 3 Rounds of max reps or 10-8-6 reps each round of
Pull-ups
Push-ups (ARMY ROM PT Standard)
Air Squat (wall therapy/bench for knee slide)
III. Mobility
IV. Deadlift, Power Clean & Overhead Squat sets/reps to prepare for the Hero WOD “Nukes”

“Nukes”
Complete against an 8:00 running clock
Run 1 mile
Max reps x Deadlift (315/185lbs)
Complete against a 10:00 running clock
Run 1 mile
Max reps x Power Clean (225/135lbs)
Complete against a 12:00 running clock
Run 1 mile
Max reps x Overhead Squats (135/95lbs)

Notes: U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian. [Viking version substitutes 1609m Rowing for the Running due to inclement weather].

Post scores to comments.

Skill Development
Recover well, mobility/stretching, eat, hydrate, & perpetually be changing your socks.

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04.15.2014

Warm-up Drills
I. Row 500m (Power Refinement Curve)
II. 3 Rounds of
Max Reps or 5-7 x Pull-ups
Max Reps or 15 x Push-ups (ARMY PT STANDARDS)
Air Squat (wall therapy/bench for knee slide)
III. Mobility

Notes: Athletes working on developing their capacity to perform a deadhang Pull-up are encouraged to incorporate their normal Pull-up hand position, a wide grip version to work on developing an appropriate elbow track and shoulder girdle activation (in order to circumvent shoulders rolling forward from fatigue), and a narrow grip/chin-up (underhand) version. Try each round with a different option today and note differences and weaknesses as they present themselves. Sets have a required 5-7 rep minimum workload depending on the individual.

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 sets/reps/loads to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45/30lbs)
30 x Pull-ups

Post times to comments.

Skill Development: Pistol Practice
Athletes should spend any additional time at the end of class working on their current level of progression with Pistols. This can mean weighted pistols, unweighted, assisted to boxes (or a target), and even the ninja roll to pistol movement. Have fun freaks!

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04.14.2014

11472_543134675732536_1760273363_nA message from our comrades at EvoRock
“We will be hosting a Crossfit Climbing Challenge on Sunday June 8th from 10am – 1pm. We should have a flyer to send out tomorrow. Cost for registration for the competition will be $35 which includes rentals. We will be setting this up so that people can register online.
We are also offering a $60 5-punch pass for anyone in your group that includes free rentals. This is available for purchase immediately. More info to follow. Thanks!”
Hilary Harris, Owner
evoROCK + FITNESS, LLC
603•715•9171
www.evorock.com

Warm-up Drills
I. Row 500m (Power Refinement Curve)
II. 3 Rounds of
Max Reps or 5-7 x Pull-ups
Max Reps or 15 x Push-ups (ARMY PT STANDARDS)
Air Squat (wall therapy/bench for knee slide)
III. Mobility

Notes: Athletes working on developing their capacity to perform a deadhang Pull-up are encouraged to incorporate their normal Pull-up hand position, a wide grip version to work on developing an appropriate elbow track and shoulder girdle activation (in order to circumvent shoulders rolling forward from fatigue), and a narrow grip/chin-up (underhand) version. Try each round with a different option today and note differences and weaknesses as they present themselves. Sets have a required 5-7 rep minimum workload depending on the individual.

Impact/Focus: Bear Complex
Complete the following sequence of movements for 5 Rounds. Using no more than 5 attempts establish the heaviest possible load each athlete is capable of moving through the entire complex.

5 Rounds of the following will equal 1 successful lift
1 x Power Clean
1 x Front Squat
1 x Push-Press
1 x Back Squat
1 x Push Press

Notes: Rest 1-1:30 between efforts.

Post sets/reps/loads to comments.

“Halal Porque”
Choose one of the following WOD options
I. Complete as many Rounds/Reps as possible in 12:00 of
5 x C2B Pull-ups
10 x Wallball (20/14lbs)
12 x H2H KB Snatch (24/16kg)

II. Complete as many Rounds/Reps as possible in 12:00 of
5 x Pull-ups
10 x Wallball (20/14lbs)
15 x American KB Swings (24/16kg)

III. Complete as many Rounds/Reps as possible in 12:00 of
5 x Scaled Pull-ups (Ring Row or Banded)
10 x Wallball (14/10lbs)
15 x Russian KB Swings (20/16kg)

Post scores to comments.

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04.12.2014

photo (2)Saturday Open Gym 9-11am

“And those who were seen dancing were thought to be insane by those who could not hear the music.”
―Friedrich Nietzsche


*SUPPORT KRISTIAN TODAY AS HE THROWS DOWN WITH FELLOW CROSSFITTERS @ CROSSFIT FREE (SALEM NH)

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04.11.2014

DSC_0020Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Squat Clean Thrusters (Barbell)
10 x Hollow Rocks (2ct)
III. Mobility

“Danny Sez”
Complete the following workload in repeating timed intervals until failure.
7 x Burpees (Jump/Clap)
7 x Pull-ups
7 x Thrusters (barbell)

Notes: Each round is against a 1:30 Running Clock; there will be chaos details awaiting those classes that need the infamous ‘Pays to be a winner’ treatment. Scaling will be be focused on adjusting the time of each interval so that athletes are able to benefit from the increase in intensity a guaranteed rest window should universally encourage. I’m honestly surprised I didn’t need to edit that last sentence 40+ times. Bring it freaks. Spoiler Alert? Choose Thruster weights wisely…

Post scores to comments.

Skill Development: Row (C2) Baseline Test
For time
Row 30kcal
Rest 1:00
Row 20kcal
Rest 1:00
Row 10kcal
Rest 1:00

Notes: Each of the Kcal workloads is individually timed, we will be showing athletes how to set-up their PM3 monitors to accommodate accurate score keeping/data recording while permitting the mind of the athlete to assault each work interval at maximal effort.

Post scores to comments.

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04.10.2014

DSC_0063Warm-up Drills
I. Run 800m
II. 30 x Burpees
or
12 x Turkish Get-ups (6R/6L)
III. Mobility

Impact/Focus: Deadhang Pull-up, Rope Climb, Muscle-up
Against a 15:00 Running Clock work through one of the following
I. Deadhang Pull-ups 5-5-5-5-5
II. Rope Climb (w/legs)3-2-2-1
III. Deadhang Muscle-ups 2-2-2-2-2
IV. Muscle-ups (CFGS) 5 sets of 3+ reps

Notes: Rest between sets should be a minimum of 1:00 between efforts. Deadhang Pull-ups should be banded/modded to assisted negatives if applicable (athletes are encouraged to play around with width of Pull-up/Chin-up grip). Rope Climb ascents are with leg assist if necessary (L-sit Legless Rope Climbs for those out there feeling a bit frisky today). Deadhang Muscle-up sets are two repetitions each with turn-out from support position at the top of the Dip as well as with turn-out (salute) at the bottom of the start position (with false grip).
Muscle-ups (CFGS) are without a false grip, athletes should attempt to string together every increasing multiple rep sets if possible (development of the kip as well as proper shoulder girdle strength are paramount for athletes selecting this option).

Post selections and scores to comments.

“The Chief”
5 Rounds (3:00 on x 1:00 Rest)
Complete as many rounds & reps as possible during each work interval
3 x Power Clean (135/95lbs)
6 x Push-ups
9 x Air Squats

Notes: Ruthless modifiers today include Clapping Push-ups (scaled to Plyo-Push-ups as needed) and Jumping Lunges (athlete switches legs at the top of a plyometric vertical jump and lands in a full lunge. Alternating between Right and Left sides driving you crazy? Add the extra rep to make it ten if you’re really that upset about asymmetry in quad sweep. What?

Post scores to comments.

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04.09.2014

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
10 x Overhead Squat (BB/PVC)
8 x Push-ups (CFGS)
:10 x L-sit
III. Mobility

Notes: Overhead Squat technique review/emphasis. L-sit standards/review: Hanging from Pull-up bar, Matador Dip Station, etc. Shoulder mobility, Hip flexors, etc. when selecting mobility drills.

Impact/Focus: 800m Time Trial
2 Rounds of the following for time
Run 800m
Rest 2:00

“Annie”
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes: Scaling up to ‘Annie Get’s Abusive’ will become an option several weeks from now. This is one of CrossFit’s traditional benchmarks, all athletes are encouraged to record a score using Abmat Sit-ups (anchored) before flirting with one of our h*llish twisted specials. Get some, freaks.

Post scores to comments.

Skill Development
Stretch, Handstand Kick-ups & Freestanding Handstand Balancing/walking (for those who missed Tuesday’s training).

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04.08.2014

Warm-up Drills
I. Row 3:00
II. 3 rounds of
7 x Deadlifts (Barbell)
7 x Power Cleans (Barbell)
7 x Front Squats (Barbell)
7 x Push Press (Barbell)
III. Mobility

Impact/Focus Training: Strict Press 1RM
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)

Strict Press 1-1-1-1-1

Post loads to comments.

“Beasts of Burden”
Complete 5 rounds for time
15-12-9-6-3 reps of x Tire Flip and Bound
10-8-6-4-2 reps of x Handstand Push-ups
10-8-6-4-2 reps of x Back Squat (BW x 1.5)

Note: Round 1 will consist of 15 x Tire Flips and Bounds, 10 x Handstand Push-ups, and 10 x Back Squats. Continue with the rep scheme above for the remaining 4 rounds.

Post times to comments.

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04.07.2014

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
1 x Rope Climb
10 x KB Sumo Deadlift High Pulls (24/16kg)
10 x Wallballs (20/14lbs)
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Fran”
Complete 21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups

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04.05.2014

DSC_0101Saturday Open Gym Hours: 9-11am
Come by and slay a WOD that you may have missed this past week, establish 1,3,5,10 etc rep records (maximums) for heavy lifts to prepare for upcoming strength rotations, work on skill development… Or if the fancy strikes simply grab a prowler sled, some additional weight, and haze thyselves with the following options.

Four Prowler Challenges
From the mind of Jim Wendler
Choose from the following and get after it, freaks.

Prowler Challenge #1
Number of Sprints – 6
Rest period of each sprint – 60 seconds
Distance of each sprint– 40 yards
Weight on Prowler – 140lbs total
Alternate between horns (vertical black posts) and highest low handle.

With this Prowler challenge, you will sprint 40 yards with your hands on the horns, rest 60 seconds, and the sprint back 40 yards while on the highest low handle. You will rest another 60 seconds and start the dumbness again. Go until you’ve done 6 total sprints: 3 on the horns and 3 on the low handles.

Prowler Challenge #2
Number of sprints/walks – 10
Distance of each sprint/walk – 30 yards
Rest period between sprints – 60 seconds to forever
Weight on Prowler – varies between
All sets done on the Horns

Descriptions of each set:
Set 1-2: 90lb
Set 3-4: 180lb
Set 5-6: 270lb
Set 7-8: 360lb
Set 9-10: 450lb

You will push the Prowler down and back for 30 yards with one 45 pound plate per horn, then down and back with 2 plates, etc. Keep going in this manner until you reach 5 plates per side.

Prowler Challenge #3
Weight: 90-180lbs (your choice)
Distance: Try for ¼ to ½ mile
Rest periods: Whatever and whenever…just finish the workout

Prowler Challenge #4
This one probably sucks the most out of all of them. This will give you the Prowler flu and the Prowler hangover. With this Prowler challenge, you’ll be pushing (walking) for time, not distance.

Push Prowler for 4 minutes, no stopping
Rest 1 minute
Push Prowler for 4 minutes, no stopping
Rest 1 minute
Push Prowler for 4 minutes, no stopping
Rest forever

Post selections and scores to comments.

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04.04.2014

DSC_0107 (3)Warm-up Drills
I. Run 400m
II. 7:00 Circuit of
4 x KB Turkish Get-ups (24/16kg)
6 x KB Goblet Squat-Thrusts (24/16kg)
10 x 2-Hand KB Swing (or H2H KB Snatch 24/16kg)
III. Mobility (Shoulder/Chest/Thoracic Spine Emphasis)

 

 

“Team Beowulf”
Complete For Time in teams of 2 athletes
Row 1000m (alt.every 250m)
Run 800m (alt.every 200m)
50 x C2B Pull-ups
100 x Ring Dips/Static Dips
150 x Jumping Slamball (40/20lbs)
Run 800m (alt.every 200m)
Row 1000m (alt.every 250m)

Notes: Partitioned as necessary; each team must decide their plan and execute accordingly so that each athlete finishes having completed half the workload. Think sets of ‘Murph’. During the Run while one athlete is working the other must hold a plank position. The same system applies to Rowing with athletes holding in the bottom of an Air Squat while their partner toils away in the boat. Get some, freaks.

Skill Development
Slay goats at will.

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04.03.2014

DSC_0033Warm-up Drills
I. Run 400m
II. 3 Rounds for Quality of
5 x Deadhang Pull-ups
10 x Reverse Walking Lunges
10 x Push-ups (CFGS)
10 x Walking Lunges
III. Mobility

Notes: Use the warm-ups to establish starting points/work together on weak areas of Pull-up strength. Those who’ve been shown how are encouraged to partner up for Manually Resisted Negative Pull-ups.

“Jedi Mind Kollabo”
For time
2 x Front Squat (165/110lbs)
21 x GHD Sit-ups
4 x Front Squat (165/110lbs)
18 x GHD Sit-ups
6 x Front Squat (165/110lbs)
15 x GHD Sit-ups
8 x Front Squat (165/110lbs)
12 x GHD Sit-ups
10 x Front Squat (165/110lbs)
9 x GHD Sit-ups
12 x Front Squat (165/110lbs)
6 x GHD Sit-ups

Notes: Front Squats must be Power Cleaned to the rack position to begin each set. GHD Sit-up standards are both hands touching the deck at the bottom of each repetition and both hands touching the metal foot plate at the top. Scaling on the GHD will be appropriate for most athletes; beginners should be starting with Abmat Sit-ups (butterfly).

Post scores to comments.

Skill Development: Double-unders
Choose one of the following
I. Tabata x Single-unders
II. Tabata x Double-unders
III. “OPT’s Flight Simulator” x Single-unders
IV. “OPT’s Flight Simulator” x Double-unders

Notes: Tabata Single-unders and Double-unders are scored by best and worst intervals. OPT’s Flight Simulators are for time.

Post scores to comments.

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04.02.2014

CFNH LeaderboardWarm-up Drills
I. Run 800m
II. 3 Rounds of
“Burgener Drill” (w/BB’s or PVC)
3 x Down & Up’s
3 x Elbows High & Outside
3 x Muscle Snatch
3 x Lands (jump feet to Pwr Rec Pos)
3 x Drops (full squat)
III. Mobility (Olympic Lift Emphasis)

Notes: The Burgener Drill (Triple Extension Method) is interchangeable with a Barbell/PVC dynamic movement warm-ups representing the Attitude Nation’s Catapult Method for those athletes who have learned/know it. Individual Coaches will be choosing whether a class led or individual based format best facilitates teaching, reinforcing, & refreshing the requisite skill sets pertaining to the Olympic Lift Options below.

 

Impact/Focus: Olympic Lift Option
Choose one of the following and work through the relative sets/reps assigned
I. Power Clean & Jerk 1-1-1-1-1
II. Squat Clean & Jerk 1-1-1-1-1
III. Power Snatch 2-2-2-1-1-1
IV. Squat Snatch 2-2-2-1-1-1

Notes: Athletes should choose movements (ie. Select from Clean & Jerk vs Snatch/then decide Power vs Squat) based on personal areas needing improvement with significant regard for technical proficiency. Clean & Jerk movements may always be a Clean & Split Jerk for those athletes who feel more comfortable recovering from that jump/footwork. If applicable establish 1RM with the best form possible. Technique is paramount and remains the foremost of priorities for beginners to emphasize.

Post sets/reps/loads to comments.

“Habitual Offender”
For time
Run 400m
30 x Deficit Push-ups
30 x American KB Swings (24/16kg)
Run 400m
15 x Deficit Push-ups
15 x American KB Swings (24/16kg)
15 x Deficit Push-ups
15 x American KB Swings (24/16kg)
Run 400m
10 x Deficit Push-ups
10 x American KB Swings (24/16kg)
10 x Deficit Push-ups
10 x American KB Swings (24/16kg)
10 x Deficit Push-ups
10 x American KB Swings (24/16kg)

Notes: Standards for reps and scaling should go 10 x ‘Snake’ Push-ups to 10 x Push-ups to 10 x Deficit Push-ups (Rings, Plyo Push-ups, and Clapping Push-ups will appear again in a few weeks as our crew becomes more proficient in progress standards and their own understanding of gains per movement category). Deficit Push-ups involve using Bumper Plates, KB’s, or DB’s to elevate feet and hand positions; this stipulation effectively establishes a more challenging range of motion that athletes will be able to use for improved Push-up strength/stamina while also reinforcing mobility improvements through the chest-shoulder girdle. This tends to be an area we notice more and more frequently as a stubborn limiting factor in athletic progress with those athletes hailing from a traditional weightlifting background… but I digress.
Enjoy, freaks.

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Skill Development
Stretch, Foam Roll, Myofascial Release, Trigger Point Therapy, etc. Slow and smooth. Verbal socialization/logging thoughts from the training experience is highly encouraged.

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04.01.2014

DSC_0124Warm-up Drills
I. Run 1600m
II. 3 Rounds of
5 x Deadhang Chin-ups
10 x Hindu Push-ups
15 x Air Squats (Wall/Band Therapy)
III. Mobility

Notes: 3 times around the building is just over 1600m… bring your GPSs  and b#%! about it if you want. Four reps of Turkish Get-up’s per arm (beginners alternate sides each rep). Wall Squats and Banded Air Squats are for balance/equilibrium conditioning today. Chin-ups are executed with an underhand grip.

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-ups have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; 7-5-3-1 reps alternating between Pull-ups/Ring Dips. It’s been very exciting seeing the old school athletes helping reinforce the banded standards of movement (ie. how to appropriately move along the color coded system as well as protocol for applying foot vs knee scaling methods). Keep killing it, freaks.
Twisted special? Hmmm.

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Skill Development
12-9-6 reps of
Toes-2-Bar/Knees-2-Elbows (strict)
Hip & Back Extensions

Notes: Instruction/execution should involve active shoulders hanging form the rig, hollow body position and how to hold, and execution without a kip. TTB scales to K2E, and K2E scales to Supine Leg Raises (w/hip lift at top). Hip & Back Extensions should hold for :01 with muscular control if possible at the top and bottom of each repetition. Yes, this is the snake one; hips forward of the GHD pad.

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