WOD & Blog
ANNOUNCEMENTS:
– This Saturday (1/30) we’ll have 10 ladies competing at the No Baby Leave Your Socks on Competition at CrossFit Reclamation in Exeter. Feel free to come support them!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x SDHP
7 x ‘American’ KB Swings’
III. Mobility
Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Notes: Use last weeks Deadlift 1RM to determine loads for today, athletes that need Deadlift starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
“Major Tenacity”
Complete as many reps as possible in 6:00 following the rep scheme 3-6-9-12,etc. of:
Power Clean (95/65)
Pull-ups
Rest 3:00
Complete as many reps as possible in 6:00 following the rep scheme 3-6-9-12,etc. of:
Power Snatch (75/55)
Wallball (20/14)
Post reps completed for both couplets to comments.
Read More
ANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!
Warm-up Drills
I. Speed Rope
3-4 Rnds of (:40 on x :20 rest)
II. 3 Rounds of
:10 x Handstand Hold
10 x Walking Lunges (5R/5L)
5 x Burpee Broad Jumps
III. Mobility
Impact/Focus: HSPU EMOTM Ladder(s)
Complete the following sets/reps of Handstand Push-ups every minute on the minute for 12:00. Each time an athlete makes it through one full climb of the rep ladder shown below they adjust the height of abmat/bumper scaling to facilitate an increase in range of motion; regarding rx’d and deficit handstand push-up ladders athletes may increase deficit height by adding bumpers after each successful pass.
1:00 x 2 reps
2:00 x 4 reps
3:00 x 6 reps
*Increase ROM*
4:00 x 2 reps
5:00 x 4 reps
6:00 x 6 reps
*Increase ROM*
7:00 x 2 reps
8:00 x 4 reps
9:00 x 6 reps
*Increase ROM*
10:00 x 2 reps
11:00 x 4 reps
12:00 x 6 reps
Post scores to comments.
“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)
Notes: Daring souls are welcome to scale up to Annie’s Big Sister… GHD Annie. Get some, freaks.
Post scores to comments.
Skill Development
I. Mandatory Pistol Training (assigned post WOD)
II. *Optional/Time Permitting*
CFNE Bulletproof Shoulders (Demo HERE)
Thank you to the group of athletes that made it on short notice Sunday to participate in the Hero WOD “Miles”.
ANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 9 Fundaments x 5 reps each
– Air Squat, Front Squat, OH Squat
– Press, Push Press, Push Jerk
– Deadlift, SDHP, Medicine Ball Clean
III. Mobility
Impact/Focus #1: Clean Complex
After review, warm up as needed before working to the heaviest weight possible in the following complex.
1 x Power Clean + 3 x Front Squat
Post loads to comments.
Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload of Push/Split Jerk.
Push/Split Jerk 3-3-3-3-3
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Snatch EMOTM
Warm up (5:00) before completing the following workload every minute on the minute for 10:00.
1 x Snatch (70-75%1RM)
Post scores to comments.
“Helen-ish”
3 Round for time of
Row 500m
20 x KB Swings (32/24kg)
15 x Ring Dips
Post scores to comments.
Skill Development
I. Ring/Static Dip Strength Training (Part III)
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in a singe, unbroken set.
A. 5 sets of 15-12-9-6-3, performed strict, scaled as necessary to facilitate a full and functional range of motion.
B. 4 sets of 12-10-8-6 reps, weighted if possible, as strict as possible. Using weight could be as simple as holding a small yellow 5-14lb slamball between the knees or feet.
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:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x KB Push Press (5L/5R)
10 x Goblet Squats
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 2-2-2-2-2
Notes: Athletes who have recently graduate the on-ramp program will be emphasizing technique over weights today.
Post loads to comments.
“Year of the Goat”
Complete as many rounds/reps as possible in 12:00 of
7 x Chest-2-Bar Pull-ups
10 x Box Jump Overs (24/20)
14 x Push Press (95/65)
Post rounds/reps completed to comments.
Read More
ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Mobility
Impact/Focus: Deadlift 1-1-1-1-1RM
Warm-up as necessary (3-5 sets), then work up to a new 1RM Deadlift
Deadlift x 1-1-1-1-1RM
Post loads to comments.
“Funktional Friday”
30-20-10 reps for time of
Thrusters (95/65lbs)
V-ups
DB Snatch (50/35lbs)
Notes: The round of 30 reps entails 15 per arm via DB Snatch; proceed through the rounds of 20 and 10 with 10 and 5 reps per arm respectively. Get some, freaks.
Post scores to comments.
Skill Development
Complete the following for a total of 8 minutes where odd minutes are Handstand Holds and even minutes are Pistols:
:15 x Handstand Holds (wall or freestanding)
8 x Pistols (4L/4R)
Notes: Scale the handstand hold to stinkbugs or straddle-v positions as necessary in order to facilitate an open shoulder position with arm lock-out during drill holds.
Read More
ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
Warm-up Drills
I. Coaches Choice
II. Mobility
Impact/Focus: Row/Turkish Get-up EMOTM
Following warm up. Complete the following movements every minute on the minute for 12:00.
Even: Row 150m
Odd: 2 x Turkish Get-ups (1L/1R)
Post TGU weight to comments.
“Rhipsaspia”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Box Jumps (24/20)
Post times to comments.
Skill Development
-Mobilize and prepare for Deadlift 1RM tomorrow.
-Slay GOATS as the Opens are approaching.
We would like to congratulate Ryan on his opening of the Live Free Structured Sober Living facility in Manchester. This has been something that he has been working towards for several months and the hard work is paying off. Congratulations!
ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus #1: Push Press
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-4-3-2-1
Post loads to comments.
Impact/Focus #2: Front Squat
Warm up as needed before completing the following workload for Front Squat.
Front Squat 5-5-5-5-5
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility
Impact/Focus: Snatch Complex
Against a 15:00 Running Clock
Warm-up as necessary before working to a heavy weight for the following Snatch Complex sets/reps:
1-1-1-1-1-1-1 of
1 x Snatch + 1 x Hang Snatch + 1 x Overhead Squat
Post scores to comments.
“Metabolic Grinder”
Complete as many reps of the following movements during the work/rest intervals shown below. Complete 4 Rounds total, scoring total reps per movement.
:45 x Ring Dips
:15 x Rest/Transition
:45 x GHD/Abmat Sit-ups
:15 x Rest/Transition
:45 x Wallball (20/14lbs)
:15 x Rest/Transition
:45 x Double-unders
1:00 Rest
Post scorest to comments.
Skill Development
I. Ring/Static Dip Strength Training (Part I)
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in an unbroken set.
A. 5 sets of 10-8-6-4-2, performed strict, scaled as necessary to facilitate a full and functional range of motion.
B. 3 sets of 10-8-6 reps, weighted if possible, as strict as possible. Using weight could be as simple as holding a small yellow 5-14lb slamball between the knees or feet.
II. Lower Back Pain Relief Yoga Sequence
For lower back relief please do the following poses daily or at least after your workout. Breathe deeply in and out of the nose while doing these poses.
1. Supine Hamstring Stretch
Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.
2. Two-Knee Twist
Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side.
3. Sphinx
Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.
4A. Pigeon
From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes.
If pigeon pose bothers your knees, then do Thread the Needle.
4B. Thread the Needle
Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side.
5. Legs Up the Wall
Scoot your buttocks all the way into the wall and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this pose after a challenging workout and always after traveling by plane. Hold for 5-10 minutes.
ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
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 3-3-3-3-3RM
Post loads to comments.
“13.4”
Complete as many reps as possible in 7 minutes following the rep scheme 3-6-9-12-15-18,etc. of:
Clean & Jerk (135/95lbs)
Toes-2-Bar
Notes: This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Post scores to comments.
Skill Development
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
Rest 3:00 before one final max repetition effort with any style of pull-ups (strict to butterfly) permissible.