WOD & Blog
Announcements:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
Warm-up Drills
I. Speed Rope Intervals
4 Rounds of :45 on x :15 rest
-Singles
-Running In-place/Single-leg
-Singles/Doubles
-Freestyle
II. 2-3 Rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Samson Stretch Lunges
III. Mobility
Impact/Focus: Push/Split Jerk 5-5-5-5-5
Warm up as needed (3 sets x 5 reps each) before completing the following workload.
Push/Split Jerk 5-5-5-5-5
Post loads to comments.
“Phaster”
For time
25-20-15-10-5 of
Box Jumps (30/24”)
Ring Push-ups
Notes: Scale height of Box Jumps and Push-up movements as necessary.
Post scores to comments.
Skill Development
I. 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.
II. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives
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.
IV. Bullet Proof Shoulders
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Announcements:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
Warm-up Drills
I. Row 2:00
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: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Front Squat 5-5-5-5-5
Post loads to comments.
Impact/Focus #2: Good Mornings
Following movement review, athletes will work through the following sets of reps. Quality is key.
Good Mornings 8-8-8-8
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Announcements:
-Paleo Nutrition meeting Saturday October 10th
-Next On-Ramp begins Tuesday October 6th at 6pm.
Warm-up Drills
I. Row 500m (Power Curve Emphasis)
II. 3 Rounds of
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
7 x KB Sumo Deadlift High Pull
III. Mobility
Impact/Focus: TGU & Pull-ups EMOTM
Complete the following for a total of 14 minutes where odd minutes are Turkish Get-ups at one rep per side (2 total) and even minutes are Pull-ups:
Odd Minutes: 2 x Turkish Get-ups
Even Minutes: 7 x Pull-ups
Notes: Turkish Get-ups should increase through a challenging weight progression as dictated by individual competency with the movement. Scaled banded Pull-ups will be 5 reps per round. Athletes working with sets of 7 x Pull-ups may choose kipping, butterfly, or Chest-2-Bar.
Post scores to comments.
“Pain Cave”
For time
10 x Power Snatch (95/65lbs)
20 x Pistols (10L/10R)
30 x Burpees
40 x GHD Sit-ups
50 x Push Press (45/35)
Post times to comments.
Skill Development: Mobility & Posterior Chain
I. 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.
II. Posterior Chain
Complete one of the movement set/rep options below
A. Back Extensions 3×10
B. Back Extensions 3×15
C. Glute Ham Raises 3×10
Congratulations to all our athletes who completed the Tough Mudder this past weekend!
ANNOUNCEMENTS:
-October On-Ramp begins Tuesday October 6th at 6pm.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps each before completing the following workload for Back Squat.
Back Squat 8-4-4-2-2
Post loads to comments.
“Zero Barrier”
Complete for time
Run 400m
15 x Handstand Push-ups
20 x Power Clean (115/85)
Run 800m
20 x Power Clean (115/85)
15 x Handstand Push-ups
Run 400m
Post times to comments.
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Good luck to the 9 athletes we have doing the Tough Mudder today!! #crossfit #toughmudder #cfnh #cfnhsavagesociety @itslizzyb @charityanne10 @matt_derk @arporter8
Impact/Focus: Clean & Jerk 1RM
Warm-up as necessary before establishing a 1 rep maximum Clean & Jerk.
Clean & Jerk 1-1-1-1-1RM
Notes: Adjust the number of working sets as needed.
Post scores to comments.
“Some Fun With Friends”
Complete as many reps per movement as possible within the time allotted:
1:00 x Thrusters
1:00 x Abmat Sit-ups
1:00 x Bumper Plate G2OH
1:00 x Single-unders
Notes: Options for increasing the challenge level of this WOD would be 95/65lbs for Thrusters, GHD Sit-ups (weighted), KB Swings (32/24kg) or Power Cleans (95/65lbs) subbed for Bumper Plate G20H, and Double-unders in place of Single-unders.
Post scores to comments.
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ANNOUNCEMENTS:
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility
Impact/Focus: Thrusters EOMOTM
Warm-up as needed before completing the following workload every other minute on the minute (every 2:00) against a 14:00 clock. Increase weight with each set working to a 3-rep maximum effort.
3 x Thrusters
Post loads to comments.
“RBANS”
Complete 21-15-9 reps of
Deadlift (225/155)
Ring Dips
Post times to comments.
Skill Development
I. Mobilize
II. Complete for Quality
30 x Pistols (15L/15R)
III. CFNE Bulletproof Shoulders
ANNOUNCEMENTS:
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Max Wattage Efforts
Set-up a Concept 2 Rower and work through the following
Warm-up:
Row 2 Rounds of 250m x :30 rest
2 practice attempts of:
In ten pulls or less execute a maximum wattage output
3 maximum effort attempts of:
In ten pulls or less execute a maximum wattage output
Post scores to comments.
“En Vitro”
Complete for time
Run 400m
30 x Ring Row
30 x Anchored Abmat Sit-ups
Run 400m
15 x Ring Row
15 x Anchored Abmat Sit-ups
15 x Ring Row
15 x Anchored Abmat Sit-ups
Run 400m
10 x Ring Row
10 x Anchored Abmat Sit-ups
10 x Ring Row
10 x Anchored Abmat Sit-ups
10 x Ring Row
10 x Anchored Abmat Sit-ups
Run 400m
Notes: Athletes may opt to make the Anchored Abmat Sit-ups weighted with 20/14lb Dynamax Medicine Balls.
Post scores to comments.
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Please help us welcome the newest graduates of the September on-ramp class. They’ll be slaying WODs next to you as early as today!
ANNOUNCEMENTS:
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walkt
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility
Impact/Focus #1: Overhead Squat 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum Overhead Squat.
Overhead Squat 1-1-1-1-1
Post loads to comments.
Impact/Focus #2: Bench Press
Warm up as needed (3 sets x 5 reps) before completing the workload below.
Bench Press 5-5-5-5-5
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
50ft Waiters Walk
10 x SDLHP
10 x American KB Swings
III. Mobility
Impact/Focus: Hang Power Clean
Warm up as needed (3 sets x 5 reps recommended) before completing the following workload.
Hang Power Clean 3-3-3-3-3
Notes: Go heavy. Get some, freaks.
Post loads to comments.
“Death and Taxes”
For time
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Pull-ups
Then…
*Double-under Tax
Notes: Every minute that elapses during the WOD adds 10 x Double-unders/20 x Single-unders to the last round. This final set of Double-unders must be completed in order to call ‘time’ and stop the clock.
Post scores to comments.
Skill Development/Accessory Training
I. 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.
Video “Organizing the Spine”
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Congratulations to Smiley Mike for achieving his goal of finishing the Spartan Ultra Beast. 30K plus obstacles! Great job Mike.
ANNOUNCEMENTS:
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups
10 x Hollow Rocks (2ct)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Pause Back Squats
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3 (23X1 Tempo)
Notes: Tempo Explanation can be found HERE.
Post loads to comments.
“Terminal Button”
Complete as many rounds/reps as possible in 12:00 of
Row 250m
10 x Handstand Push-ups
20 x GHD Sit-ups
Post rounds/reps completed to comments.
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