WOD & Blog
Daren showing how we support R.E.D. Friday’s @ CFNH.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before working to establish a 5-rep maximum for Front Squat.
Front Squat 5-5-5-5-5RM
Post loads to comments.
“Milradian”
Complete 4 rounds for time of
8 x Box Jumps (30/24)(Step Down)
10 x Pull-ups
16 x KB Snatch (24/16)(8L/8R)
Post times to comments.
Skill Development
5 sets for Quality
10 x Push-ups
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility
Impact/Focus: Snatch Complex
Warm up as needed (3 sets) before working to establish a maximum effort in the following snatch complex.
1 x Power Snatch + 1 x Snatch
Notes: Quality before weight today will be the focus as we’ll be shifting our focus to the full lifts in the coming weeks.
“Project Thunder”
Complete 5 rounds for time of
10 x Deadlift (225/155)
20 x Wallball (20/14)
Post times to comments.
Skill Development
For time
100 x V-ups
“And those who were seen dancing were thought to be insane by those who could not hear the music.”–Nietzsche
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Press
Warm up as needed (3 sets x 5 reps) following a movement review, before completing the workload below.
Press 5-4-3-2-1RM
Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Press.
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“Repeat Offender”
Complete the following for time
Run 400m
30 x Ring Push-ups
30 x Ring Rows
Run 400m
15 x Ring Push-ups
15 x Ring Rows
15 x Ring Push-ups
15 x Ring Rows
Run 400m
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
Run 400m
Notes: Rx+ may find an additional challenge among the following movement parameters; Set up the rings at a height even with a Box or stack of bumpers so that the torso/body is parallel to the deck at the bottom of the Ring Push-up and at the top of the Ring Row. Quality range of motion is critical for each repetition to count. We will again remind all of our athletes: Time is relative to the quality each athlete is willing to put into their movements during training. Get some, freaks.
Post scores to comments.
Skill Development
I. Mobilize
II. Slay Goats
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: Overhead Squat Triples
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 3-3-3-3-3
Post loads to comments.
Impact/Focus #2: Power Clean Doubles
Warm up as needed (3 sets x 3 reps each) before working up to a challenging double for Power Clean.
Power Clean 2-2-2-2-2
Notes: Athletes should attempt to complete 2 x Touch N’ Go repetitions; warm-up well in order to facilitate 5 working sets at 85-90% of a recent 1RM. Reference numbers from 06.07.2016
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“I know not what course others may take; but as for me, give me liberty or give me death!”~Patrick Henry
Blog Article by Donny Shankle: Understanding Misery
ANNOUNCEMENTS:
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!
Warm-up Drills
I. Run 800m
II. 2-3 Rounds for time of
3 x Rope Pulls to Standing
:15 x Handstand Hold (wall)
10 x Air Squats (Wall Therapy)
III. Mobility
“Fetch”
Complete as many Rounds/Reps as possible in 20:00 of
1 x Rope Climb
3 x Handstand Push-ups
5 x Back Squat (*see notes)
15 x GHD Sit-ups
Notes: Back Squat loads should be 70% of last week’s working weight of 3 x 5 Back Squat training (link HERE).
Post rounds completed to comments.
Skill Development
A. 21-15-9 reps/time (seconds) for quality of
Hip & Back Extension
L-sit or Support (Rings or Matador/Static)
B. DB Row: 3 sets of 10 reps, each side, increasing weight as proper form dictates.
Notes: Back Extension, Hip Extension, and Hip & Back Extension demonstration video link found HERE.
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ANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!
Warm-up Drills
I. Run 200m (Pose Running)
II. 2-3 rounds of
25ft Waiter’s Walk
10 x SDLHP
10 x KB Swings
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk12)
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 (+5 to 10 lbs from last week)
Notes: Use your previously established Deadlift 5RM to determine loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Punctuated Equilibrium”
Complete as many rounds/reps as possible in 7:00 of
Run 200m
10 x Hang Power Cleans (95/65)/10 x Hang Power Snatch (95/65)
Rest 2:00
Complete as many rounds/reps as possible in 7:00 of
Run 200m
10 x Hang Power Cleans (95/65)/10 x Hang Power Snatch (95/65)
Notes: For each round, athletes will alternate between hang power cleans and hang power snatches. Example: Round 1 will be Run 200m and 10 hang power cleans, Round 2 will be Run 200m and 10 hang power snatches.
Post rounds/reps completed for each AMRAP to comments.
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ANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 3 Rounds of
3 x Rope Pulls Supine-to-standing
:20 x Prone Plank
10 x Walking Lunges (Samson)
III. Mobility
Impact/Focus: Ring Dip/Pistol EMOTM
Warm up as needed following movement review.
Complete the following movements every minute on the minute for 12:00. Each minute will be partitioned as :45 seconds for max repetitions possible with :15 seconds for rest/transition.
Odd Minutes: Max Reps of Pistols
Even Minutes: Max Reps of Ring Dips
Post weight used, and reps completed to comments.
“Lucky 21’s”
4 Rounds for time of
9 x Slamball (40/20lbs)
15 x Toes-2-Bars
21 x Wallball (20/14lbs)
Notes: ‘Unbroken’ incentive. Get some, freaks.
Post scores to comments.
Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
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.
ANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!
Warm-up Drills
I. 8:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
II. Mobility
Impact/Focus #1: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 5-5-5-5
Post loads to comments.
Impact/Focus #2: Strict Press
Warm up as needed before completing the following workload for Strict Press.
Strict Press 3-3-3-3-3
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Skill Development
3×12 DB Row
Warm-up Drills
I. Coach’s Choice
II. Mobility
“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35)
30 x Pull-ups
Notes: Bring the lumber, freaks.
Post scores to comments.
Skill Development: 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 to a challenging, but not a 1rm attempt workload.
Post loads to comments.
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Congratulations to Heidi, Mike, Abby, Samy, Christin, Luke, Stacy, Josh, Kerri, Dan, and Christine for their performance Sunday at the Power Couple Weightlifting Competition at CrossFit Nashua. You all did amazing and we couldn’t be more proud. Thank you to the rest of the community that showed up to support them!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Hollow Rocks
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
III. Mobility
Impact/Focus: Back Squat 5-5-5 (Wk12)
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.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees
Post times to comments.
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