The Blog

01.19.2017

img_7203Warm-up Drills
I. Coach’s Choice
II. Mobility

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

Push Press 5-5-5 @75%5RM

Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE.

Post loads to comments.

 

“Seabees”
5 Rounds for time of
10 x Burpees (jump on bumper)
15 x Ground-2-Overhead (45/25lbs)
40 x Double-unders

Post scores to comments.

Skill Development
I. MOBILITY!!

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01.18.2017

16105648_1273168529395810_1794679311616420558_nTHE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft Waiters Walk
10 x Overhead Squat (45lbs)
10 x Hollow Rocks
III. Mobility

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

Overhead Squat 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: Unbroken Reps
Rotate through the following stations working to complete the assigned reps unbroken in 1:00.

4 rounds
1:00 x Wallball (20/14) (20 reps)
:20 Rest
1:00 x Sledgehammer Strikes (20 reps)
:20 Rest
1:00 x GHD Sit-ups (20 reps)
:20 Rest

Skill Development
CFNE Bulletproof Shoulders: DEMO HERE

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01.17.2016

img_7236THE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!

Warm-up Drills
I. Run (Indoors)
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

“Why Not”
For time
5 Rounds of “Cindy”:
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then…
3 Rounds of “D.T.”:
12 x Deadlift (155/105lbs)
9 x Hang Power Cleans (155/105lbs)
6 x Push Jerk (155/105lbs)
Then…
Row 1000m

Notes: Assault through, there are no rest intervals between the three overall tasks. Thanks to CFNE for this metcon. Get some, freaks.

Post times to comments.

Skill Development
Complete 2 reps of Turkish Get-ups, one each side, every other minute on the minute for 12 minutes. Increase weight across sets as able.

Post scores to comments.

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01.16.2016

img_6399Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:20 Handstand Hold
10 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed before completing the following workload based off your 1RM Back Squat from 01.09.2016.

7 @ 65%
6 @ 70%
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%

Post loads to comments.

“Vertical Dreams”
Complete as many reps as possible in 10:00 climbing with the following rep scheme:
2-4-6-8-10 etc… x Handstand Push-ups
2-4-6-8-10 etc… x Box Jumps (24/20)

Post rep completed to comments.

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01.13.2017

img_7110Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility

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

Deadlift 5-5-5 @75%5RM

Notes: Link to 5 rep maximum deadlift 01.06.2017 post HERE.

Post loads to comments.

“A Friday”
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.

Odd: 10 x Thruster (75/55lbs)
Even: 10 x Toes-2-Bar

Post scores to comments.

Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep

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01.12.2016

fullsizerender-74Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Hang Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Hang Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Hang Power Snatch (@ Knee Cap).

Hang Power Snatch 3-3-3-3-3

Post loads to comments.

“Oar’s Revenge”
Complete as many rounds/reps as possible in 6:00 of:
Row 250m
10 x Ring Dips

Rest 2:00

Complete as many rounds/reps as possible in 5:00 of:
Row 250m
10 x Burpees Over Rower

Post rounds/reps completed to comments.

Skill Development
Muscle up Work (Full, Transitions, Negatives, etc.)

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01.11.2016

fullsizerender-73Warm-up Drills
I. Run (Indoors)
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: Push Press 5RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 5-rep maximum effort for Push Press.

Push Press 5-5-5-5-5RM

Post loads to comments.

Impact/Focus #2: Midline Strength
Complete 4 rounds for quality of
10 x Slamball (40/20)
15 x GHD Sit-ups
20 x Russian Twists (40/20)

WOD
5-10:00 Metabolic Conditioning

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01.10.2016

img_7146Warm-up Drills
I. Row 2 minutes
II. 2 Rounds of
6 x Medicine Ball Cleans (20/14lbs)
8 x Overhead Walking Lunges (20/14lbs)
8 x Hollow Rocks
III. Mobility

Impact/Focus: Power Clean
Warm up as needed before completing the following workload of Power Snatch every :90 for 7 working sets.

2 x Power Clean

Notes: Athletes should plan to stage weights for increasing loads across sets as able. Reps should be touch and go. Ideal workload range would be 80-90% of 1rm.

Post loads to comments.

“Puppies”
6 Rounds for time of
10 x Pull-ups
7 x Box Jumps (24/20”)
50ft Overhead Walking Lunges (45/25lbs)

Post scores to comments.

Skill Development
A. 3 sets of 20 x GHD Sit-ups
B. 3 sets of 30 x Abmat Sit-ups

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01.09.2016

img_3586

The goal and PR boards have been erased. Now let’s fill them back up!

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 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum effort for Back Squat.

Back Squat 1-1-1-1-1RM

Notes: This is the day many of you have been waiting for. Let’s go Freaks!

Post loads to comments.

“Hush”
Complete as many rounds/reps as possible in 10:00 of
10 x Push-ups
10 x ‘American’ KB Swings (32/24)
15 x Wallball (20/14)

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01.06.2017

img_7121Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
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.

“Overhead Fran”
21-15-9 for time of
Overhead Squat (115/75lbs)
Pull-ups

Post scores to comments.

Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep
V. Re-commence Attack

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01.05.2017

img_0007Warm-up Drills
I. Speed Rope 2:00
II. 2 Rounds of
5 x Medicine Ball Cleans (20/14lbs)
6 x Overhead Walking Lunges (20/14lbs)
7 x Push-ups
8 x Hollow Rocks
III. Mobility

Impact/Focus: 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. Reference scores from 01.20.2015 HERE.

Post scores to comments.

“Heavy Winded”
4 Rounds for time of
10 x Push/Split Jerk (165/115lbs)
Row 500m

Notes: Take a few gulps of air and ensure each row effort is as maximal as possible. Work on using the stroke per minute and 500m split time info to keep motivated and on track towards hard efforts today. Get some, freaks.

Post scores to comments.

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01.04.2017

fullsizerenderWarm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility

Impact/Focus #1: Snatch Doubles
Warm up as needed before completing the following workload; 2 reps of Snatch every :90 for 5 working sets.

2 x Snatch

Notes: Warm-up to facilitate all 5 working sets at 85%1RM. Reps should be touch and go.

Post loads to comments.

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

Back Squat 2-2-2-2-2

Notes: As heavy as proper form permits; get some, freaks.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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01.03.2016

fullsizerender-72ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x KB Swings (24/16)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Post training to comments.

“The Dirty Bittles”
Complete the following for time against an 16:00 time cap
10 x Handstand Push-ups
20 x Box Jumps (24/20”)
30 x Slamball (40/20)
40 x Wallball (20/14lbs)
50 x ‘American’ KB Swings (24/16)
60 x GHD Sit-ups

Notes: Scaling will be 1 x Muscle-up = 3 x Pull-ups + 3 x Dips, 1 x Handstand Push-ups = 2 x DB Strict Press. Hustle, freaks.

Post times to comments.

Posted in | 4 Comments

12.30.2016

img_3378

Batman?

CFNH Holiday Hours
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
25ft Waiter’s Walk
7 x KB Sumo Deadlift High Pull
7 x KB Swings
III. Mobility

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

Deadlift 3-3-3-3-3

Post loads to comments.

“Abbatoir VI”
Complete 6 rounds (:30 work/:20 rest)
GHD Sit-ups
KB Snatch (24/16)
Push-ups

Post scores to comments as total reps per movement.

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12.29.2016

CrossFit_Sticker_Evolution_FemaleMU_FA-HRcropWarm-up Drills
I. Jump Rope Drills x 3:00
II. Coaches Choice or
2 rounds of
10 x Curtis P’s
10 x Push-ups
III. Mobility

Notes:1 Curtis P = Hang Squat Clean + Lunge One Leg + Lunge Other Leg + Push Press

Impact/Focus: Power Snatch
Warm up as needed before completing the following workload of Power Snatch every 2:00 for 7 working sets.

2 x Power Snatch

Notes: Athletes should plan to stage weights for increasing loads across sets as able. Ideal workload range would be 75-85%1rm. Touch and go or reset method is at the discretion of the lifter.

Post loads to comments.

“Status Alice”
6:00 AMRAP of
2 x Rope Climbs
10 x Thrusters (115/85lbs)
Rest 2:00
Then…
4:00 AMRAP of
1 x Rope Climb
5 x Thrusters (115/85lbs)

Post scores to comments.

Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep
V. Re-commence Attack

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12.28.2016

img_3377CFNH Holiday Hours
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!

 

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility

“Gwen”
15-12-9 of
Clean & Jerk (Unbroken)

Notes: Score is weight used for all three unbroken sets.
Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set. Rest as needed between sets.

Post scores to comments.

Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets; Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Front Rack)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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12.27.2016

15665447_1259225410790122_3078044068190225398_nWe are excited to announce yet another future CFNHer!!! Congratulations to Luke and Erica!!! Boone is a soon to be big brother to baby girl Grilli!

CFNH Holiday Hours
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 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
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 3-3-3-3-3

Notes: Athletes should aim to achieve a number higher than their back squat weight from last week on 12.19.2016 that was done for 5 reps.

Post loads to comments.

“Krampus”
Complete 15-12-9-6-3 reps for time of
Toes-2-Bar
Box Jumps (24/20)
Burpees

Post times to comments.

Posted in | 3 Comments

12.24.2016

crossfit-torian-christmas-hoursCFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

 

Warm-up Drills
I. Individual
II. Mobility

“The Nightmare Before Christmas”
Round 1 will be 1 x Clean and Jerk, Round 2 will be 1 x Clean and Jerk + 2 x Muscle-ups, Round 3 will be 1 x Clean and Jerk + 2 x Muscle-ups + 3 x Medicine Ball Cleans… Continue working until all 12 rounds have been completed in this ascending fashion:

1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x KB Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Notes: Enjoy, freaks! We hope everyone has a wonderful holiday season!

Post scores to comments.

Posted in | 4 Comments

12.23.2016

fullsizerender-71Congratulations to our December on-ramp graduates! Please welcome Pat, Jack, Zona, and Evan to our family. They’ll be crushing workouts along side you soon.

CFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Wallball (20/14)
10 x Abmat Sit-ups
III. Mobility

“Santa’s Workshop”
Complete as many rounds/reps as possible in 14:00 of
Row 500m
12 x Ring Push-ups
18 x GHD Sit-ups

Post rounds/reps completed to comments.

Skill Development
Complete 4-5 rounds for quality of
8 x Single Leg Romanian Deadlift (Left)
8 x Single Leg Romanian Deadlift (Right)
:20 x L-Sit Hold

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12.22.2016

fullsizerender-4CFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

Warm-up Drills
I. 3:00 x Jump Rope Drills
II. 2-3 Round of
:10-:15 x Handstand Hold
7 x Hindu Push-ups
10 x Walking Lunges (5R+5L)
III. Mobility

Impact/Focus: Death by 50ft Sprint
Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap.
1 x 50ft Sprint (0:00-1:00)
2 x 50ft Sprints (1:00-2:00)
3 x 50ft Sprints (2:00-3:00)
etc…

Post scores to comments.

“Reindeer Games”
4 Rounds for time of
10 x Handstand Push-ups
10 x Power Snatch (95/65lbs)
10 x Front Squat (95/65lbs)

Post scores to comments.

Skill Development
I. MOBILIZE!

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12.21.2016

15621750_10210099396194167_1160486179500253804_nCongratulations to Coach Rich for getting pinned on his Warrant Officer Candidate rank yesterday!

CFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility

Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.

Power Clean 3-3-3-3-3-3 (75% 1RM)

Notes: Today’s workload should be completed as unbroken reps. If you do not have a current 1-rep max then you should reference your scores from 11.15.2016 and use a similar weight today.

Post loads to comments.

Impact/Focus #2: Turkish Get-up
Warm up as needed before completing the following workload every 2:00 for 6 sets.
2 x Turkish Get-ups (Left)
2 x Turkish Get-ups (Right)

Notes: Compare scores to 10.27.2016

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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