WOD & Blog

Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Power Clean (barbell)
5 x Push Press (barbell)
10 x Abmat Sit-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 3 reps each) before before completing the following workload every ninety seconds (:90) for five rounds total.

Power Clean x 3 reps (every :90 x 5)

Notes: The warm-up is untimed; ensure that enough weights are staged to facilitate increases each set. Guidance range would be 75% and north of 1RM Power Clean; warm-up sets and reps should facilitate this. Get some, freaks.

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“Ovah-Undah”
Run 200m
30 x Wallball (20/14lbs)
30 x American KB Swings (32/24kg)
Run 400m
20 x Wallball (20/14lbs)
20 x American KB Swings (32/24kg)
Run 800m
10 x Wallball (20/14lbs)
10 x American KB Swings (32/24kg)

Skill Development
Cumulative :60-1:20 of L-sit (rings or static set-up)
After finishing the midline static work engage in some dedicated mashing and mobilizing for 5-10 minutes.

Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Mobility

“22 A Day to None”
The Veteran Suicide Prevention WOD
Complete the following for time:

22 x Burpees
22 x Overhead Squats (95/65lbs)
22 x Slamball (40/20lbs)
22 x Thrusters (95/65lbs)
22 x Push-ups
22 x Power Snatch
22 x Double-unders (Single-unders 3:1)
22 x Pistols
Row 22 (kcal)
22 x Wallball (20/14lbs)
22 x Pull-ups
22 x Box Jumps (24/20’’)
22 x Push Press (95/65lbs)
22 x Walking Lunges (R+L=44reps)
22 x SDHP (95/65lbs)
22 x Power Cleans (95/65lbs)
22 x HSPU’s (Stinkbugs 2:1)
22 x TTB/K2E
22 x Air Squats
22 x American KB Swings (24/16kg)
22 x GHD/Abmat Sit-ups
22 x Medicine Ball Cleans (20/14lbs)

Post scores to comments.

In 2012, the Department of Veterans Affairs’ study on veteran suicide concluded that 22 veterans a day take their own lives. That’s 8030 veterans annually from all eras of war including WW2, Korean, Vietnam, Iraq and Afghanistan. That’s more suicides annually than the total American deaths during Operation Iraqi Freedom and Operation Enduring Freedom (Afghanistan) since the wars began. This is a shocking number that many find hard to believe.

Veterans are committing suicide in these high numbers attributed to triggering points:

• Depression
• Survivor’s guilt
• Self-blame for mission failure
• Impaired thinking caused by alcohol or substance abuse
• An Altered worldview due to post-traumatic stress
• Traumatic brain injury.

Since the inception of Active Heroes, the programs have adapted to identify the triggering points associated with veteran suicide. Active Heroes has national programs in every state and regional programs serving with locations.

• Active Challenges – Free events, seminars and Team Leader trainings for every state.
• Peer mentors, business partners and resources in every state
• A Military Family Retreat Center located in Shepherdsville, KY
• A Military Family Community Center in Louisville, KY

For more information on Active Heroes or to donate please click HERE

Congratulations to our August on-ramp graduates Jayce, Doug, Meg, and Luke (not pictured). Please welcome them to our community!

ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Snatch EMOTM
Complete the following movement every minute on the minute for 10:00.

5 sets of 2 x Snatch
5 sets of 1 x Snatch

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“Kind of Regional Event 7”
Complete for time
21 x Thrusters (95/65)
5 x Rope Climbs
15 x Thrusters (95/65)
3 x Rope Climbs
9 x Thrusters (95/65)
1 x Rope Climb

Post times to comments.

Post workout euphoria from our good friend Derk who dropped in for WOD while back in town.

ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
3 x Rope Pulls (Floor to Standing)
:15 x Handstand Hold
10 x Hollow Rocks
III. Mobility

Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following:
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks

Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.

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“Badlands”
Complete 3 rounds for time of
Run 400m
10 x Tire Flips
25 x GHD Sit-ups

Post times to comments.

ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Hindu Push-ups
10 x KB Swings
III. Mobility

Impact/Focus #1: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 3-3-3-3-3

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Impact/Focus #2: “Erg Intervals”
Complete 5 Rounds of the following for best time possible during each effort.
Row 500m
Rest 1:00

Notes: Minimum scoring data would be high and low scores + avg (if possible). Athletes should aim to keep scores within :10 of one another.

Post times to comments.

WOD
5-10:00 Metabolic Conditioning

“Greater love hath no one than this; that they lay down their life for their friends.”

“MCKENNA & GLOVER”
2 Rounds for time
10 x Power Cleans (165/110lbs)
50 x Overhead Walking Lunges (45/25lbs)
50 x Double-unders
8 x Power Cleans (165/110lbs)
40 x Overhead Walking Lunges (45/25lbs)
40 x Double-unders
6 x Power Cleans (165/110lbs)
30 x Overhead Walking Lunges (45/25lbs)
30 x Double-unders
4 x Power Cleans (165/110lbs)
20 x Overhead Walking Lunges (45/25lbs)
20 x Double-unders
2 x Power Cleans (165/110lbs)
10 x Overhead Walking Lunges (45/25lbs)
10 x Double-unders

Notes: Each round is comprised of the entire workload shown above (total per round = 30 x Power Cleans, 150 x Double-unders, and 150 x Overhead Walking Lunges).
Scaled HERO WOD substitutions: Power Cleans @ 115 and 75lbs respectively, 1:1 for Doubles to Singles (this is specific to this WOD only), and unweighted walking lunges. The objective time limit gives additional incentive to move expeditiously through this challenging evolution.

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Thank you to all those who participate with us today in remembering the tragic sacrifice these two heroes made on this day in 2006…

  “Captain John McKenna in command of a Marine foot patrol in Fallujah, were ambushed with sniper and small arms fire by Mujihadeen insurgent fighters. During the attack’s commencement Lance Corporal Michael Glover, who was the point man for the patrol and had just reached the opposite corner of an intersection was struck by enemy sniper fire and lay mortally wounded on the ground. Capt McKenna immediately called for his men to throw smoke grenades around LCpl. Glover to conceal and obscure him from incoming rounds. Captain McKenna ordered his men to maintain their defensive positions and establish cover as he sprinted into the cloud of smoke in order to aid LCpl. Glover. As Captain McKenna was dragging LCpl. Glover to safety a sniper round hit him in the head, killing him instantly.
  Captain John McKenna received the Silver Star for his incredible actions that day. Ignoring his own imminent peril from heavy incoming fire, Captain McKenna ran into the intersection in an effort to save his Marine. While exposed to enemy fire he calmly knelt next to the stricken Marine, assessing his condition. Captain McKenna began dragging LCpl Glover towards cover and a Corpsman’s aid; he was killed before he could make it to safety.”

LANCE CORPORAL GLOVER: NY Times Article found HERE.
CAPTAIN MCKENNA: Memorial Article found HERE.

Congratulations to all our athletes who accomplished some great athletic feats over the weekend.
– Kerri, Sandhammer, Marion, and Abby competed at the “Summer Burner” competition at CrossFit Free. Kerri and Sandhammer took 2nd place, and Marion and Abby place 6th!
– Mike (Smiley Mike) completed the Vermont 100 on 100 relay race as part of a team of 3. His race legs totaled over 37 miles!
– Randi, Anne, Alyson, Nick, Stacy, Josh, Patrick, and Charity completed the Tough Mudder at Loudon, NH.

Amazing work everyone!

Warm-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: Front Squat
Warm up as needed (~3 sets x 5 reps) before completing the following workload.
Front Squat 2-2-2-2 @ 90% 1RM

Notes: Warm-up weights should facilitate four working sets of two repetitions each at 90% of individual Front Squat single repetition maximum.

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“High Bar”
Complete 6 rounds for time of
10 x Pull-ups*
30 x Anchored Abmat Sit-ups/V-ups**

Notes:
*Rx+ = Chest-2-Bar Pull-ups
**Rounds will alternate between anchored abmat sit-ups and v-ups.

Post times to comments.

Goodluck to our competitors taking the field Saturday at CrossFit Free’s Summer Burner Team Competition. Come join us in supporting your fellow athletes, information and event details may be found linked in the Upcoming Events box. Psst…. Get some, freaks!

Warm-up Drills
I. Coach’s Choice
II. 1-2 Round for Quality of
5 x Hang Power Snatch
5 x Power Snatch
5 x Hang Snatch
5 x Snatch
5 x Snatch
III. Mobility

Impact/Focus: Snatch Triples
Warm up as needed (3 sets x 3 reps each) before completing the following Snatch workload.

Snatch 3-3-3-3-3

Notes: Athletes should attempt to increase weight across sets; however, the priority today will be emphasizing properly applied technique in order achieve the desired violent speed under the bar. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.

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“Heat Dome”
7 Rounds for time of
7 x Deadlift (165/125lbs)
15 x GHD Sit-ups
30 x Double-unders

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Skill Development
CrossFitter’s Choice. Use this time to make-up a skill development from earlier in the week. Slay GOATS!

-Goodluck to those running in the Cigna 5Km Road Race tomorrow!
-Upcoming Events section has been updated to reflect the upcoming team competitions and events of note. Details found via clicking the links provided.

Warm-up Drills
I. Speed Rope:
3 Rounds of (:50 x :10r)
II. 2-3 rounds of
2 x Turkish Get-ups
10 x KB Swings
25ft Waiters Walk
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up with 3 sets of 3 reps per arm before completing the following workload every ninety seconds (:90) for five rounds total.

Turkish Get-up 1L+1R (every:90) x 5 Rounds

Notes: Don’t panic, the warm-up is untimed… Increase weight each round if possible. Get some, freaks.

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“CFFB MetCon I”
21-15-9 for time of
Back Squat (225/155lbs)
Ring Dips

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Skill Development
I. Mobility
II. 5-10 Minutes dedicated to some handstand walking, balancing, kick-up, etc practice.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility

Impact/Focus #1: Clean & Jerk
Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Clean & Jerk.

Clean & Jerk 3-3-2-2-1-1-1RM

Notes: Athletes should attempt to increase weight across sets. Work challenging weights for triple, double, and single rep sets today; head for PR land if you’re feeling frisky.

Post sets/reps/loads to comments.

Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning