WOD & Blog

Warm-up Drills
I. 2:00 Speed Rope
II. 2 rounds of
9 Fundamentals x 5 reps each (45lbs)
III. Mobility

Impact/Focus: Press 5-5-5+
Work through the following sets of Presses 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:1-Rep Maximum/Percentage Calculator

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“Effective Cohesion”
Complete as many rounds/reps as possible in 5:00 of
10 x Russian KB Swings (32/24)
10 x Medicine Ball Cleans (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 7:00 of
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups

Post rounds/reps completed to comments.

Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups
5 x Overhead Squats (45lbs/PVC)
10 x Hollow Rocks
III. Mobility

Impact/Focus #1: Overhead Squat 3-3-3-3-3
Warm-up as needed before completing the following workload.

Overhead Squat 3-3-3-3-3

Notes: Increase weights with each set. If it feels right go for a 3-rep maximum.

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Impact/Focus #2: Barbell Row
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.

Barbell Row 5-5-5-5-5

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WOD
5-10:00 of Metabolic Conditioning

Skill Development
Accessory Movement (Wait and see.)

Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!

Warm-up Drills
I. 7:00 AMRAP of
1 x Suicide Sprint
High Knees
Butt Kicks
Lateral Shuffle
Karaoke (Grapevine)
Burpee Broad Jump
Tumble
Etc…
II. Mobility

Impact/Focus: “I’ve Got the Black Lung Pop”
Choose one of the three following Rower WOD options:

3 Rounds of Row 1000m x 2:00 Rest
5 Rounds of Row 500m x 1:00 Rest
15 Rounds of :30 x Max Distance x :20 Rest

Post times per interval or total distance over the 15 Rounds based on your choice of training to comments.

“Brokedown Palace”
Complete as many rounds/reps as possible in 5:00 of
12 x Power Snatch (75/55lbs)
30 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
9 x Power Snatch (75/55lbs)
20 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
6 x Power Snatch (75/55lbs)
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.

Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus: M.E. Back Squat 
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Back Squat 1-1-1-1-1

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Notes:1-Rep Maximum/Percentage Calculator

“Grace”
For time
30 x Clean & Jerk (135/95)

Post times to comments.

Skill Development
3 rounds of
:25 Handstand Hold
20 x Knees-2-Elbows (Strict)
20 x Abmat Sit-ups

Warm-up Drills
I. Run 800m
II. 3 Rounds of
8 x KB Swings
8 x Abmat Sit-ups
8 x Mountain Climbers
III. Mobility

“Reminiscent”
Complete for time
100ft Walking Lunges
12 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
10 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
8 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
6 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
4 x DB Snatch (50/35)
10 x Toes-2-Bar

Notes: Of course we’re going to encourage overhead portages during the Walking Lunges, 45/25lbs should work nicely.

Post times to comments.

Skill Development
Complete at your own pace
3 rounds
10 x Back Extensions
:20 x Ring Dip Static Hold

Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Power Cleans (45lbs)
7 x Burpees
10 x Air Squats
III. Mobility

Impact/Focus: M.E. Press
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Press.

Press 1-1-1-1-1

Notes: Those athletes that are less experienced or are still newly exposed to the overhead lifts will be working up to heavy (read: immaculate form) 3 or 5 rep maximums as needed. When we hit 5-5-5+ next week we will be using our 1-rep maximum calculators to estimate a starting point from which we will be able to determine appropriate % based sets/reps.
1-Rep Maximum/Percentage Calculator

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“A Harsh Tribunal II”
Complete as many rounds as possible in 4:00 of
3 x Hang Power Cleans (135/95lbs)
6 x Push-ups
10 x Pistols (5L/5R)

Rest 1 minute. Repeat for a total of 4 cycles.

Notes: Looking for an additional challenge? Ask for Plyo Push-ups (Ouch).
Athlete’s will be encouraged to select a Hang Power Clean load that they find challenging but are able to execute for 3 ‘Unbroken’ repetitions;

Post rounds/reps completed to comments.

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Bear Crawl
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Spider Walk
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus #1: Deadlift 5-5-5+
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the ‘+’ means athletes may attempt to exceed the prescribed number of repetitions if possible.

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: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Impact/Focus #2: Bench Press 5-5-5-5-5
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.

Bench Press 5-5-5-5-5

Notes: Partner up. Athletes will be working through challenging sets no greater than 75% of any previous personal record (as a guideline for safety and to help ensure the focus remains on refreshing/establishing proper mechanics through the lift). The transfer of strength gained through proper lifting technique here is invaluable and often overlooked.

“Flight Simulator”
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:

5-10-15-20-25-30-35-40-45-50-45 … 5

Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Good Mornings
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squats
III. Mobility

Impact/Focus: Snatch Work
Warm-up as needed before completing the workload below. Reference 09.30.2014 for %’s.

I. EMOTM for 8:00: 2 x Snatch (75-80% 1RM)
II. Snatch Pulls: 3×3 (105% 1RM)

Notes: We will begin to implement additional strength work throughout the week. The following training layout indicates that the athlete will complete the 8:00 every minute on the minute work, then after completion work through their sets of snatch pulls.

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“Quest”
Complete as many rounds/reps as possible in 16:00 of
10 x Handstand Push-ups
20 x Box Jumps (24/20)
30 x Abmat Sit-ups
40 x Wallballs (20/14)
50 x Calorie Row

Post rounds/reps completed to comments.

Columbus Day we will be open normal gym hours. For those that have the day off come in a slay this fun workout.

Congratulations to Luke for completing his Level 1 course down at Reebok Headquarters this past weekend!

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the workload below.

Back Squat 7-7-7-7

Notes: Throughout the upcoming back squat cycle we will be working with various rep ranges and percentages. Your coaches cannot stress the importance of keeping a workout log of your workouts. This will allow you to know your baseline numbers and see your improvement, but also allow classes to flow smooth if you have your numbers available rather than “guessing” what you completed the previous week.

Post loads to comments.

“Helen”
Complete 3 rounds for time of
Run 400m
21 x KB Swings (24/16)
12 x Pull-ups

Post rounds/reps completed to comments.

Mmmmmmm Reese’s…

CFNH Halloween Party: Saturday Oct 25th @ 5:00PM. We are planning to have everyone meet at the gym for a few hours and then head as a group to Spooky World in Litchfield, NH. Families and friends are welcome. Please RSVP in the Facebook event or let a coach know so we can get an accurate head count for group tickets to Spooky World.  RSVP Here

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x KB Deadlift (24/16)
6 x SDLHP
6 x Goblet Squats
III. Mobility

Impact/Focus: M.E. Deadlift
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post loads to comments.

“Optimal Fun”
Complete 21-15-9 reps of
Front Squats (135/95)
*400m Slamball Portage (40/20)

Notes: Athletes will complete a 400m run portage with a slamball in hand. The workout will end once the final run is completed.

Post times to comments.