WOD & Blog

Friday 05.31.2024

By Samy Daghir / May 31, 2024 / 0 Comments
Yesssss, Hayley!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Deadlift
Against a 15:00 Running Clock, warm-up and build to a starting weight; Work through the following sets, resting as needed between efforts.

Deadlift x 5-4-3-2-1-3-2-1 reps (Climb weight as able)

Notes: Undercut the first pass through the set of 1 rep and attempt to match or exceed on the second pass.

Post scores to comments.

“Sand Smashles”
Complete for time
Row 500m
Then…
5 Rounds for time of
5 x Power Clean (135/95lbs)
10 x Toes-to-Bar
Finish with…
Row 500m

Notes: Reference 1RM Power Clean; we are looking to scale the weight on this metcon so that it does not exceed 60% of 1RM. Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.

Post scores to comments.

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Thursday 05.30.2024

By Samy Daghir / May 30, 2024 / 0 Comments
Coach Warren is going to the Games!!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Shoulder Taps & Rope Climbs
Work through the following working for max reps per movement working interval

3:00 x Shoulder Taps
3:00 x Rope Climbs
2:00 x Shoulder Taps
2:00 x Rope Climbs
1:00 x Shoulder Taps
1:00 x Rope Climbs

Notes: Athletes may work at maximum effort or establish a skill objective to work on developing the ability to climb; Pulls to Standing, modified climb distance, knotted rope, etc.

Post reps per movement (total, total) to comments.

“Grehlin”
3 Rounds for time
Run 400m-400m-400m
21-21-21 x American KB Swings (24/16kg)
5-3-1 x Rope Climbs

Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.

Post scores to comments.

Resources:
The Freestanding Handstand
The Legless Rope Climb
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Freestanding Handstand
Master the Movement: Handstands

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Wednesday 05.29.2024

By Samy Daghir / May 29, 2024 / 0 Comments
Trevor, Abe, Whitney, Jeremy & Molly getting after MURPH, YESSSSSS!!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

“The Other CrossFit Total”
Complete each of the following tasks, establishing the best 1RM possible for each of the lifts within the time allotted.

0-10:00
Establish a 1RM Power Clean

10:00-20:00
Establish a 1RM Bench Press

20:00-30:00
Establish a 1RM Overhead Squat

Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.

Post scores to comments.

“Virtuosity Six”
Complete for time vs. an 8:00 Time Cap
10 x Burpees Jump and Touch Rig
:10 x L-sit
10 x Burpees Jump and Touch Rig
:20 x L-sit
10 x Burpees Jump and Touch Rig
:30 x L-sit
10 x Burpees Jump and Touch Rig
:40 x L-sit
10 x Burpees Jump and Touch Rig
:50 x L-sit
10 x Burpees Jump and Touch Rig
:60 x L-sit

Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.

Post scores to comments.

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Tuesday 05.28.2024

By Samy Daghir / May 27, 2024 / 0 Comments
Going in Hot for “MURPH”!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Press
5:00 x Warm-up Sets/Reps building to an intended starting weight.

Every :90 x 8 Rounds Total
Press x 5-4-3-2-1-3-2-1 reps (Climb weight as able)
Finish with: 2 sets of Push Press (light) x 5 reps

Notes: Undercut the first pass through the set of 1 rep and plan to match or exceed a previous attempt on the second pass. Finish with two light sets of Push Press once completing the :90 interval series.

Post scores to comments.

“Send It”
For time vs. a 12:00 time cap
10-15-20-25-30 x Wallball (20/14lbs)
10-15-20-25-30 x GHD/Abmat Sit-ups

Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.

Post scores to comments.

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Saturday 05.25.2024

By Samy Daghir / May 26, 2024 / 0 Comments

Reminder: CFNH will be closed Monday in solemn observance of Memorial Day. Thank you to everyone for making Saturday’s Memorial Day “MURPH” an experience like no other; the fallen were honored, their memories carried well. We look forward to seeing everyone Tuesday as we return to normal operating hours.
-Coach Samy


The SEAL team members KIA during Operation Red Wing: team leader Navy Lieutenant Michael P. Murphy of SEAL Delivery Vehicle Team 1 (SDVT-1), based out of Virginia Beach, Virginia; Navy Hospital Corpsman Second Class Marcus Luttrell, of SEAL Delivery Vehicle Team 1 (SDVT-1), Petty Officer Second Class Matthew G. Axelson from SEAL Delivery Vehicle Team 1 (SDVT-1); and based out of Pearl Harbor, Hawaii; Petty Officer Second Class Danny P. Dietz from SEAL Delivery Vehicle Team 2 (SDVT-2)

“MURPH”
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.


SET & REP STRATEGIES:
1. Complete Unpartitioned as
100 x Pull-ups
200 x Push-ups
300 x Air Squats
*In Order.

2. Complete ‘Cindy’ Style as
20 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air squats

3. Complete 33 Rounds of
3 x Pull-ups
6 x Push-ups
9 x Air Squats
Then… + 1 Pull-up, 2 Push-ups, 3 Air Squats as a final 34th Round.

These are just a few examples athletes have applied in previous “MURPH” exploits; additional scaling and points of performance will be covered during the whiteboard brief.

Get some.


 

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Friday 05.24.2024

By Samy Daghir / May 23, 2024 / 0 Comments
Tim straps up during recent training evolutions (with significant assistance required from Coach Katelyn and the rest of the Village; Yessssss, MURPH foreshadowing…

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Foam Rolling: Lats, Scaps & T-spine emphasis, KB Sink Drill & Armbar Stretch)

Impact/Focus: CRE Priming
14:00 AMRAP for Quality of

Run 50-100m
Row 250/200m
20-50 x Jump Rope (Running In Place, Singles, Doubles)
Run 50-100m
*Rest :30 to 1 minute between rounds as needed.
**Utilize a 3-5 Round objective lens for applied scaling.

Notes: This CRE (Cardio Respiratory Endurance) sequence of different movement patterns will be used with intentions ranging from teaching/having athletes key into aspects of proper warm-up effort benefits, skill transference, with additional points and cues as class logistics and time permits. This is also a worthy effort in priming athletes ‘engines’ prior to “MURPH” on Saturday. Get some, Freaks.

Post scores to comments.

“Snarles Barkley”
Complete for time
vs. a soft 12:00 Time Cap
1-2-3-4-5-6-7-8-9-10 x Russian KB Swings (32/24kg)
1-2-3-4-5-6-7-8-9-10 x Strict Knees-to-Elbows
*Perform 21 x Double-unders to conclude each of the 10 Rounds.

Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief. Scaling to hanging core movements would be 1:1, floor set-up movements would be 2:1 for today’s WOD.

Post scores to comments.

Skill Development
I. Mobility & Post WOD Recovery Efforts
II. 5 Rounds for Quality of 20ft HS Walk + 40ft Dumbbell Farmer’s Carry
III. SPIKEBALLLLLLLLL!!!!!!!

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Thursday 05.23.2024

By Samy Daghir / May 23, 2024 / 0 Comments
Tire Flips… all about the will & the (leg) power, no sorcery needed. Yesssss!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Foam Rolling Regimen & 9 Foundational CrossFit Movements

“IGNITE Workout”
VS. an 18:00 Running Clock
21-15-9 of
Thrusters (95/65lbs)
Lateral Burpees (Over Bar)
Sit-ups (GHD or Abmat)

In the remaining time, establish a max weight of the complex:
1 x Power Clean
1 x Hang Squat Clean

Notes:

Via CrossFit.com — Join thousands of athletes participating in Forging Youth Resilience’s annual IGNITE fundraiser to celebrate fitness as a pathway toward positive mental health for under-resourced youth.

Forging Youth Resilience Fundraiser, May 1-31

Thousands of CrossFit athletes around the world will be performing the IGNITE workout during the month of May — Mental Health Awareness Month. Proceeds from the event support Forging Youth Resilience programs bringing fitness, nutrition, and mentorship to youth who otherwise would not have access to these services.

To learn more about the event or start fundraising, visit Forging Youth Resilience.

Post time and best weight for the complex to comments.

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Wednesday 05.22.2024

By Samy Daghir / May 22, 2024 / 0 Comments
Israel just can’t seem to understand why Tim won’t just clean up his toys when he’s through with them… YESSSSSS!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Bench Press & Sandballs
Every minute on the minute x 14 work intervals (ie. Clock set to 14 intervals of 1:00 work x :15 rest/transtition)  athletes will alternate between the two tasks shown below.

Odd Minutes + :15 Rest/Transition
Bench Press x 1-2-3-4-5-6-7 reps
*These are light weight sets; work no heavier than 70%1RM.

Even Minutes + :15 Rest/Transition
Sandball Ground-T0-Shoulder or Tire Flips x 1-2-3-4-5-6-7 reps

Notes: The first minute of each movement is one rep respectively; Interval 2 for each movement adds 1 rep, each subsequent interval will also add one additional rep to Bench Press and Sandball/Tire Flip workloads. There are 15 seconds of rest/transition/adjust weight time between the minutes of work.

Post scores to comments.

“Shocks & Struts”
15:00 AMRAP of
Row 21/15kcal
10 x Sandball Ground-T0-Shoulder (20-100#)
80ft x Sandball Carry (Bear-Hug to Chest)
15 x Slamball (30/20lbs) or 15 x Wallball (20/14lbs)

Notes: Sandball Ground-T0-Shoulder brings the Sandball to the Athletes shoulder, alternating sides each rep, finishing in full extension with control of the Ball similar to the completed rep-stand-up during a Front Squat. Yes, we will just show you.

Post scores to comments.

Skill Development
1. Pliability ROM/WOD (Short today, longer Friday…)
2. Watch your Coaches rage out over technology blocks
3. Become impatient and engage in the camaraderie building team sport known as Spikeball.

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Tuesday 05.21.2024

By Samy Daghir / May 20, 2024 / 0 Comments
Gene & Paul helping with rig upgrades; up on dem tippies putting a Speal Bar in, YESSSSS!!! (we had ladders)

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Overhead mobility; Addressing Lats, Scaps, Traps & External Rotation of the arms for today’s weightlifting tasks.

Impact/Focus: Full (Squat) or Power Snatch 1RM
Warm-up sets, technique and points of performance review.

Vs. a 15:00 Running Clock
Full (Squat) or Power Snatch 1RM
+ 2 sets 3 reps @lighter/drop set weight (60-70% range or less)

Notes: Climb weight as able, reps do not have to be connected. Athletes may select a Power or Full Snatch movement. Leave enough time for 2 sets of 3 reps at a drop set/iighter weight to finish with; these sets are for applying any remedial technique improvements & recovery movement patterns. Athletes may also perform single reps in a learning/movement development emphasis.

Post scores to comments.

“Camping”
5 Rounds for time
(16:00 soft time cap)
16 x Dumbbell Snatch (50/35lbs)
16 x V-ups
Run 200m

Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief. Those feeling an extra core challenge today may thank Charlie for the optional 16 x Hollow Rocks per round, same time cap. And of course! Athletes are welcome to scale up on any of the runs…

Post scores to comments.

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Monday 05.20.2023

By Samy Daghir / May 20, 2024 / 0 Comments
Emma Paige says: “Hello World” … World Repies: “YESSS!!!!!!”

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Overhead (lats/scaps) & Pistol (ankle/hips) mobility.

Impact/Focus: Handstand Push-ups
Warm-up Sets/Reps/Position Drills & Kick-up Practice x 5:00.

Every 2:00 x 6 Rounds Total
Handstand Push-ups x 3-3-3-3-3-3

Post scores to comments.

“Splits: Cindy/Mary”
Choose one of the following options and complete as
3 Rounds of a rolling AMRAP (One Rounds/Rep score)
5:00 work x 1:00 Rest
OR 20:00 AMRAP of

“Cindy”
5 x Pull-ups
10 x Push-ups
15 x Air Squat

“Mary”
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.

Post scores to comments.

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