WOD & Blog
I want to thank everyone for their support during my first weightlifting competition. It wouldn’t have been possible without the CFNH community behind me! Here’s to many more to come. -Chase
UPCOMING EVENTS:
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Chin-ups
7 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat EMOTM
Warm up to 75% of 1RM Back Squat. Complete the following workload every minute on the minute for 14:00.
3 x Back Squat (~75% 1RM)
Post loads to comments.
“Lost World”
Complete 4 rounds for time of
15 x Push Press (95/65)
20 x Pistols (10L/10R Alt.)
25 x Abmat Sit-ups
Post times to comments.
Skill Development
Bulletproof Shoulders DEMO HERE
ANNOUNCEMENT: CFNH will be closed Saturday, June 20th, as we travel to support Chase @ CrossFit Lando during the AWF Nationals. Join us!
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility
Impact/Focus: Turkish Get-up Complex
Warm up as needed before completing the following complex.
Turkish Get-up + 3 x Overhead Squat
Notes: Athletes will have 5 attempts to achieve the highest weight possible for this complex.
Post loads to comments.
“Diane”
For time
21-15-9 of
Deadlift (225/135lbs)
Handstand Push-ups
Post scores to comments.
Skill Development: Run Conditioning
Weather Permitting the outdoor options are as follows
I. Run 1 mile for time
II. Run 1 mile, Rest 4:00, Run 800m
III. 3 sets of Run 800m x 1:00 rest
IV. 8 sets of Run 200m x :30 rest
Post selections and times to comments.
*If the weather becomes inclement complete the following
Indoor Sprint EMOTM
Sprint 50m on minute 1, 100m on minute 2, 150m on minute three, and so on until unable to complete the workload within the minute of allotted work time. At this point rest a full minute before working back down to the initial 50m sprint distance; biginning by repeating the last successful distance completed prior to failure.
Post scores thoughts to comments.
Read More
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Run 200m
II. 3 Rounds of
10 x Ring Row
:10 x Handstand Kick-up
III. Mobility
Impact/Focus: Power Snatch Doubles
Warm up as needed before completing the following workload. Increase weights as form allows.
Power Snatch 2-2-2-2-2
Post loads to comments.
“Find Yourself”
Complete as many Rounds and Repetitions as possible in 14 minutes of
Run 200m
50 x Wallball (20/14lbs)
40 x TTB/K2E’s
30 x KB Swings (32/24kg)
20 x Walking Lunges (95/65lbs)
15 x Lateral Burpees
10 x Snatch (95/65lbs)
Post scores to comments.
Skill Development
Slay Goats, Mobilize…
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. 7:00 Coaches Choice
II. Mobility
Impact/Focus #1: Bench Press
Warm up as needed (3 sets x 5 reps recommended) before completing the following workload.
Bench Press 3-3-3-3-3
Post loads to comments.
Impact/Focus #2: Pause Front Squats
Warm up as needed before competing the following workload. Increase weight with each set.
Front Squat 3-3-3-3-3 (23X1 Tempo)
Notes: Tempo Explanation HERE
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENT: This Saturday (6/20) there will be no Open Gym hours, we will be traveling to support Chase as he represents CFNH at the AWF Nationals.
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Row 2:00
II. 2 Rounds of
10 x Ring Rows
10 x Push-ups
5 x Muscle-up Transitions
5 x Muscle-up Negatives
III. Mobility
Impact/Focus: Muscle-up EMOTM
EMOTM athletes will complete one of the following for 10:00
Ascending reps x Muscle-ups (1,2,3…)
or
Odd Minutes: 5-7 x Pull-ups
Even Minutes: 5-7 x Dips
Post scores to comments.
“Indomisuxrex”
Complete 10 Rounds for time of
10-9-8-7-6-5-4-3-2-1 x Power Cleans (115/85lbs)
20-18-16-14-12-10-8-6-4-2 x
Weighted GHD/Abmat Sit-ups (20/14lbs)
Notes: Read the above as Round 1 would be 10 x Power Cleans and 20 x Weighted GHD Sit-ups, Round 2 would be 9 x Power Cleans and 18 x Weighted GHD Sit-ups, etc. Movements and weights will be scaled appropriately based on the individual skill level of each athlete.
Post scores to comments.
Skill Development
Mobilize, spend some leisure time in an L-sit position, wound a Goat (critically if possible).
ANNOUNCEMENT: This Saturday (6/20) there will be no Open Gym hours.
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
10 x Overhead Squat (PVC/Wall)
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before working up to a heavy single rep effort for Overhead Squat.
Overhead Squat 1-1-1-1-1
Post loads to comments.
“Broken Palisade”
Complete as many rounds/reps as possible in 5:00 of
12 x KB/DB Thrusters (24/16)(50/35)
30 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
9 x KB/DB Thrusters (24/16)(50/35)
20 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
6 x KB/DB Thrusters (24/16)(50/35)
10 x Double-unders
Notes: There will be a :30 second rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness.
Post rounds/reps completed to comments.
Read More
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x Sumo Deadlift High Pull
7 x ‘American’ KB Swings
III. Mobility
Impact/Focus: Deadlift 5-3-1+
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 75%
3 x 85%
1+ x 95%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post sets/reps/loads to comments.
“Fight Gone Bad!”
3 rounds for total points of
Wallball (20/14lbs)
Sumo Deadlift High-Pull (75/55lbs)
Box Jump (20/16”)
Push Press (75/55lbs)
Row (Kcal)
Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
Post scores to comments.
“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.”
— Robert Heinlein, Time Enough for Love
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds
5 x Snatch-Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus: Power Snatch Complex
Work up to the heaviest weight possible executed with proper form.
Warm-up sets: 2-2-2
Working sets: 1-1-1-1-1
1 x Power Snatch + 1 x Hang Power Snatch
Post sets/reps/loads to comments.
“Switchboard”
Against an 18:00 Running Clock
Run 800m
In the time remaining complete
15-12-9-6-3 reps of
Handstand Push-ups
Toes-2-Bar/K2E’s
Notes: At the 8:00 mark sprint 200m.
Post scores to comments.
Skill Development
Mobilize, Socialize, Sign-up for the In-House Summer Haze-Ex…
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
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: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post sets/reps/loads to comments.
Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Front Squat 2-2-2-2-2
Notes: Athletes who competed Sunday and did not complete Back Squats on Monday with have the option to make up their Back Squats today.
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Article: Primal posture
Ubong tribesmen in Borneo (right) display the perfect J-shaped spines. A woman in Burkina Faso (left) holds her baby so that his spine stays straight. The center image shows the S-shaped spine drawn in a modern anatomy book (Fig. I) and the J-shaped spine (Fig. II) drawn in the 1897 anatomy book Traite d’Anatomie Humaine.
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Coach’s Choice…
II. Mobility
“Bennett 2.0”
Complete as many Rounds/Reps as possible in 20:00 of
10 x Pull-ups
10 x Overhead Walking Lunges (45/25lbs)
10 x Clapping/Plyo Push-ups
10 x 1-arm DB Snatch (75/50lbs)
Notes I: Overhead Walking Lunges are five reps per leg. DB Snatch is also 5 reps right arm, 5 reps left arm; Alternate arms each rep.
Notes II: Those looking for an additional challenge may apply the 2:00 ‘Pays to be a winner’ caveat to this WOD. This means accomplish each round inside 2:00 and allow only the reminder of the 2:00 for rest before repeating the effort.
Post scores to comments.
Skill Development
Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
Mobilize, freaks.
Read More