WOD & Blog
We are excited to announce the news of a future CFNHer! Small Fry (now to be referred to as Small Fries as she’s now WODing for two) is expecting!! Congratulations Brenna and Matt!! “Every WOD is a partner WOD”
ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDHP
7 x ‘American’ KB Swings
III. Mobility
Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload. Athletes should increase weights as form allows.
Deadlift 5-5-5-5-5
Post loads to comments.
“BLOPS3”
For time, complete 21-15-9 reps of
Thrusters (95/65)
Toes-2-Bar
Post times to comments.
Skill Development: Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 8:00 Running Clock:
5-10-15-20-25-20-15-10-5
Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 5 x Burpees. All the way up and down is a complete evolution.
Post rounds completed to comments.
ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)
Warm-up Drills
I. Run 200m
II. Coach’s Choice
III. Mobility
Impact/Focus: Row 500m TT
Complete for time
Row 500m
Notes: Warm-up with 2 x 250m at 60% and 80% rates of perceived exertion (RPE).
Post scores to comments.
“The Downward Spiral”
4:00 x Push-up + Medicine Ball Clean
3:00 x Sledgehammer Strikes
2:00 x DB Snatch (50/35lbs)
1:00 x Ring Row
Run 800m
Post reps for each movement and 800 run time to comments.
Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.
ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)
Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Spider Lunges
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility
Impact/Focus #1: Press 5-3-1+
Work through the following sets of Press 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 75%
3 x 85%
1+ x 95%
Notes: Use your previously established Press 1RM to determine loads for today, athletes that need Press starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Press efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps recommended), before completing the following workload. Increase weight with each set building to a heavy double.
Front Squat 2-2-2-2-2
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
<— WE ARE CREEPING UP THE LEADERBOARDS…
ANNOUNCEMENTS:
-Our November On-Ramp begins Tuesday Nov 3rd at 6:00pm!
-All Paleo Challenge food logs are due no later than Monday November 9th. This means all 4 weeks of logs must be turned in by this time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)
Warm-up Drills
I. Run 200m
II. 3 Rounds of
10 x Air Squat (Wall Therapy)
10 x V-ups
:10 x Ring Support
Notes: Ok, no one panic. Set the rings up at armpit level for today’s training.
Impact/Focus: Ring Dip Ascension Ladder
Every :30 for ten minutes complete the prescribed rep load of Ring Dips where the first :30 is 1 rep, the second :30 is 2 reps, the third :30 seconds is 3 reps, etc.
Athletes are to climb as high up the rep ladder as possible within the :30 time limit. If/When failure to complete the workload occurs the athlete begins the following :30 effort at 1 rep again and proceeds from there until the ten minute time limit.
Notes: Get some, freaks.
Post scores to comments.
“Wise Anticipation”
Complete as many Rounds/Reps as possible in 12:00 of
9 x Power Snatch (115/75lbs)
12 x C2B Pull-ups
15 x Burpee Box Jump-Overs (24/20”)
Post scores to comments.
Skill Development
I. Mobility addressing execution of the Pistol
a. 3 sets of 8 pistols, each leg, scaled as necessary
II. Muscle-ups
a. 15 x Transitions
b. 5 sets of 3 reps each practicing controlled Negatives with self support scaling employed as necessary
II. General Mobility and Maintenance
a. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
b. Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
c. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
ANNOUNCEMENTS:
-Our November On-Ramp begins Tuesday Nov 3rd at 6:00pm!
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
10 x KB Swings
10 x KB Push Press (5L/5R)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Back Squat 5-3-1+
Work through the following sets of Back Squat 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 75%
3 x 85%
1+ x 95%
Notes: Use you previously established Back Squat 1RM to determine loads for today, athletes that need Back Squat 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.
“Vertigo”
Complete for time
10-8-6-4-2 x Push/Split Jerk (155/105)
50-40-30-20-10 x GHD Sit-ups
Post times to comments.
Read More
Savage Saturday Open Gym Training 9-11am
I. Make-up WODs and Goat Slaying
II. Olympic Lifting
III. Hero WOD: “Bulger”
Ten rounds for time of
Run 150m
7 x C2B Pull-ups
7 x Front Squat (135/95lbs)
7 x Handstand Push-ups
Notes: Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. –via CrossFit.com
Post scores to comments.
Read More
ANNOUNCEMENTS:
-Our November On-Ramp begins next Tuesday Nov 3rd at 6:00pm!
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)
Warm-up Drills
I. Coaches Choice
II. Mobility
“Zombie Circus”
Step right up for some fun.
Today’s workout will test your speed, strength, agility, coordination, and determination. Want to know more? You’ll have to come find out…
Score you ask? The only object of the game is to finish the tasks that are presented to you.
Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.
ANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes based on individual ability:
I. Deficit Handstand Push-ups/Strict Handstand Push-ups
3-3-3-3-3-3
II. Kipping Handstand Push-ups
8-8-8-8-8-8
III. Stinkbugs
10-10-8-8-6-6
Post scores to comments.
“Ghastly”
Four rounds for time of
15 x Overhead Squat (95/65lbs)
50 x Double-unders
Post scores to comments.
Skill Development
Miscellaneous efforts to mobilize and slay thy goats. Get some, freaks.
ANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)
Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility
Impact/Focus #1: Press 3-3-3+
Work through the following sets of Press 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)
3 x 70%
3 x 80%
3+ x 90%
Notes: Use your previously established Press 1RM to determine loads for today, athletes that need Press starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Press efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.
10 steps x Walking Lunges (Back Rack)
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“It is abundantly obvious here that for longer than we can tell, the truth is immeasurably greater than all the tiny fragments we have so far been able to discover.”–attributed to Pavlov by Luria (1947)
ANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)
Warm-up Drills
I. Coach’s Choice
II. Mobility
“Frankenstein”
7 Rounds for time of
1…7 x Clean & Jerk (155/105lbs)
6 x Pull-ups
9 x Wallball (20/14lbs)
12 x Abmat Sit-ups
Notes: Round one has 1 x Clean & Jerk, Round two has 2 x Clean & Jerk, Round three has 3 x Clean & Jerk,etc.
Post scores to comments.
Row Intervals
Complete the following row intervals.
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m
Post scores to comments.
Skill Development
I. Mobility addressing execution of the Pistol
a. 4 sets of 10 pistols, each leg, scaled as necessary
II. General Mobility and Maintenance
a. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
b. Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
c. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.