WOD & Blog
ANNOUNCEMENTS:
– Our June On-Ramp class begins tonight, Tuesday June 5th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility
Impact/Focus: Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.
Power Snatch 3-3-3-3-3 (Touch & Go)
Notes: Today’s focus will be a technique refresher about proper barbell cycling.
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“Ghost Rider”
Complete for time
6-6-6-6 x Single Arm Overhead DB Lunge (Each Leg)(50/35)
25-20-15-10 x Ring Rows
25-20-15-10 x GHD Sit-ups
Post times to comments.
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ANNOUNCEMENTS:
– Our June On-Ramp class begins tomorrow, Tuesday June 5th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Cleans
5 x Front Squat
5 x Push Jerk
III. Mobility
Impact/Focus: Back Squat Week 9
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3 (Increasing)
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“Hill Top”
Climb the following ascension ladder as high as possible in 12:00 of
3-6-9-12-etc…x Clean & Jerk (135/95)
3-6-9-12-etc…x Lateral Burpees
3-6-9-12-etc…x Box Jumps (24/20)
Post total reps completed to comments.
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ANNOUNCEMENTS:
– Our June On-Ramp class begins next Tuesday June 5th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings
10 x SDLHP
10 x Goblet Squats
III. Mobility
Impact/Focus: Deadlift (Week 8)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5 (+5-10lbs from last week)
Notes: The initial % are based off of the 5RM that was established on 04.13.2018.
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“Overtime”
Complete 6 rounds for time of
10 x Toes-2-Bar
15 x Wallball (20/14)
Notes: This workout will have a 14:00 time cap.
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ANNOUNCEMENTS:
– Our June On-Ramp class begins next Tuesday June 5th at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Push Press (Week 8)
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Push Press.
Push Press 5-5-5-5 (+5-10lbs heavier than last training)
Notes: The original workload should be based of a percentage of the 5RM established on 04.11.2018.
**Example of athlete with 155lb working weight assignment for today. Warm-up sets would be something along the lines of 5 x 45, 5 x 95, 3 x 115, 3 x 135lbs before moving into four sets of 5 reps at the same goal weight of 155lbs. This is just a guide for athlete’s to reference when establishing an ideal warm-up protocol for each Push Press session. Prepare to move well and improve, freaks.
Post loads to comments.
“Power Elizabeth”
Complete 21-15-9 reps for time of
Power Clean (135/95)
Ring Dips
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ANNOUNCEMENTS:
– Our June On-Ramp class begins next Tuesday June 5th at 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
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: Back Squat Week 8
Warm up as needed before completing the following workload for Back Squat.
Back Squat 5-5-5-5-5 (+5-10lbs heavier than last)
Notes: If you are not recovered from “Murph” and cannot complete your sets/reps, complete them at the weight you used the previous week. The initial % are based off of the 5RM that was established on 04.02.2018.
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“Far-cry”
Complete for time
10-8-6-4-2 x Power Snatch (115/75)
50-40-30-20-10 x Double unders
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Thank you to everyone that took time out of their weekend to show their respects for “Murph” and those who have given the ultimate sacrifice this morning. It was a great turnout and awesome atmosphere. This community continues to amaze us. It was a great kick off to an exciting summer! – CFNH Coaches
ANNOUNCEMENTS:
– Our June On-Ramp class begins next Tuesday June 5th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Hollow Rocks
10 x V-ups
10 x Abmat Sit-ups
III. Mobility
“Victory Laps”
Complete as many rounds/reps as possible in 13:00 of
Row 500m
12 x Slamball (40/20)
25 x Abmat Sit-ups
Post rounds/reps completed to comments.
ROMWOD
“Dorsal”
“No greater love than this, that he lay down his life for his friends.”
–John 15:16
Today we honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Patrick Murphy.
Heats begin at 10:30am sharp. We ask that athletes arrive at 10:00am in order to facilitate individual warmup and mobility preparation.
“MUPRH”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Understanding the Significant of the Memorial Day Hero WOD “MURPH”
The following article excerpt and link details the events and circumstances surrounding the ultimate self-sacrifice for their brothers in arms and country of peers that these men made.
Link to full BOX LIFE MAGAZINE Article found HERE.
Excerpt: ” ‘MURPH’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.
In early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell).
During the mission the team encountered a group of local goat herders. A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.
Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village…”, Read the entire article by following the link above.
Thank you to all of our community for honoring this holiday in such a profoundly special way.
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ANNOUNCEMENTS:
– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.
– Our June on-ramp class begins Tuesday June 5th at 6pm. Spread the word!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
10 x KB Romanian Deadlift
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Deadlift (Week 7)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 3-3-3-3-3-3 (+5-10lbs from last week)
Notes: The initial % are based off of the 5RM that was established on 04.13.2018.
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“Quattro”
Complete 4 rounds for time of
9 x Handstand Push-ups
15 x Box Jumps (24/20)
21 x Abmat Sit-ups
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ANNOUNCEMENTS:
– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.
– Our June on-ramp class begins Tuesday June 5th at 6pm. Spread the word!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Power Snatch Balance
III. Mobility
Impact/Focus: Ring Dips Training
Complete one of the following training options for Ring Dips every :30 for 10 rounds. Rest :30 between efforts.
I. Max Reps x Strict Ring Dips
II. Max Reps x Scaled Ring/Static Dips
Post reps completed to comments.
“Rabbit Hole”
Complete as many rounds/reps as possible in 6:00 of
5 x Power Snatch (135/95)
7 x Pull-ups
10 x Wallball (20/14)
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
5 x Power Snatch (135/95)
7 x Pull-ups
10 x Wallball (20/14)
Post rounds/reps completed to comments.
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ANNOUNCEMENT:
– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.
Warm-up Drills
I. Row 2:00
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: Push Press (Week 7)
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Push Press.
Push Press 5-5-5-5 (+5-10lbs heavier than last training)
Notes: The original workload should be based of a percentage of the 5RM established on 04.11.2018.
**Example of athlete with 155lb working weight assignment for today. Warm-up sets would be something along the lines of 5 x 45, 5 x 95, 3 x 115, 3 x 135lbs before moving into four sets of 5 reps at the same goal weight of 155lbs. This is just a guide for athlete’s to reference when establishing an ideal warm-up protocol for each Push Press session. Prepare to move well and improve, freaks.
Post loads to comments.
“1K Time Trial”
Complete for time
Row 500m
Rest 3:00
Row 1000m
Post times to comments.
ROMWOD
“Beyond Perfection”