WOD & Blog

Announcements:
1. CFNH WILL BE CLOSED THIS SATURDAY FOR COACHES TO ATTEND CONTINUING EDUCATION. NORMAL HOURS RESUME MONDAY.
2. Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .

Warm-up Drills
I. Coach’s Choice
II. Dynamic & Static Mobility

Impact/Focus: Power Cleans 8 x 2 x :90
Warm-up sets/reps build to beginning weight after technique review and practice drills.

8 Rounds, every :90, of the following:

2 x Power Clean
(climb weight every 1-2 rounds)

Notes: Athletes will work through PVC & Barbell Power Clean Drills and Warm-up sets as a class prior to moving into individual lifting time (Examples include PVC and Barbell work through 3 position and the Hit & Catch Drills).

Post scores to comments.

”Repeat Offender”
Complete the following for time
Run 400m
30 x Ring Dips
30 x Ring Rows
Run 400m
15 x Ring Dips
15 x Ring Rows
15 x Ring Dips
15 x Ring Rows
Run 400m
10 x Ring Dips
10 x Ring Rows
10 x Ring Dips
10 x Ring Rows
10 x Ring Dips
10 x Ring Rows
Run 400m

Notes: Scaling for movements will be 1:1 today, additional details will be provided during the Whiteboard brief.

Post scores to comments.

Announcements:
1. CFNH WILL BE CLOSED THIS SATURDAY FOR COACHES TO ATTEND CONTINUING EDUCATION. NORMAL HOURS RESUME MONDAY.
2. Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .

Warm-up Drills
I. Run 400m
II. Dynamic Movements & Yoga Poses
III. Static Mobility

Impact/Focus: Handstand Push-up Skills & Work Capacity
Scaling movements up or down as necessary execute a Handstand Push-up Skill or Work Capacity assignment and complete for quality/competence development.

1:00 x Max Rep Test or Max Skill Hold
Then…
5 Rounds x 2:00 of HSPU Skills/Workload

Post sets/reps/time in hold to comments.

“Mad Hatter”
Complete for time as follows
5-5-5-5-5-5-5-5-5-5 x Dumbbell Clusters (50/35lbs)
10-9-8-7-6-5-4-3-2-1 x Toes-to-Bar

Notes: Scaling options and additional details will be covered during the whiteboard brief. 18:00 Time Cap.

Post scores to comments.

Skill Development
A. Slay Goats
B. Soft Tissue Work and Mobilization Drills & Recovery Efforts

Announcements:
1. CFNH WILL BE CLOSED THIS SATURDAY FOR COACHES TO ATTEND CONTINUING EDUCATION. NORMAL HOURS RESUME MONDAY.
2. Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .

Warm-up Drills
I. Coach’s Choice
II. Dynamic & Static Mobility

Impact/Focus: Power & Hang Power Snatch Complex (10 x :90)
Warm-up sets/reps build to beginning weight after technique review and practice drills.

10 Rounds, every :90, of the following:

Power Snatch + Hang Power Snatch
(climb weight every 1-2 rounds)

Notes: Athletes will work through PVC & Barbell Snatch Drills and Warm-up sets as a class prior to moving into individual lifting time (Examples include PVC and Barbell work through 3 position and the Hit & Catch Drills, and Snatch Balance Drills with a Power and Hang Power Snatch positional technique emphasis).

Link for John North’s Hit and Catch Part 1 found HERE.
Link for John North’s Hit and Catch Part 2 found HERE.
Link for John North’s Hit and Catch Part 3 found HERE.

Post loads to comments.

“Coordinated Conditioners”
Row 500m
15 x Double-unders
Row 400m
30 x Double-unders
Row 300m
45 x Double-unders
Row 200m
60 x Double-unders
Row 100m
75 x Double-unders

Notes: Scale to single-unders today at 2:1 repetitions. Intermittent skill sets will be addressed for scaling at the whiteboard briefing.

Skill Development: Gymnastics Temporal Training
Complete 2 Rounds of the following for L-sit holds or scaled versions as follows.

:01 L-sit x :10/:15 rest
:02 L-sit x :10/:15 rest
:03 L-sit x :10/:15 rest
… continue increasing by :01 of work until…
:10 L-sit x :10/:15 rest

Rest 2:00

Notes: The manner in which the athlete moves into their static hold position will be important to emphasize during this phase of training to maintain capacity to accomplish the workload. Relative points of performance will be addressed prior to the beginning of today’s L-sit drill training.

Announcement:
Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .

Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Drills & Yoga Poses
III. Mobility Drills (band, PVC, Abmat for Rig, & Wall Drills)
IV. Barbell & Gymnastics movements technique review and warm-up sets/reps

Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each building to a first working set weight.
Athletes will have 5 attempts to move a maximum load for 8 steps of walking lunges (back rack).

8 x Walking Lunges (Back Rack)

Notes: Barbells will come from the rack for today’s training.

Post loads to comments.

“Cannonball Pusher”
21-18-15-12-9-6-3 reps for time of
American Kettlebell Swings (32/24kg)
Ring Push-ups

Notes: Scale Kettlebell weight as necessary to facilitate longer, unbroken working sets. Rx+ Unbroken sets to proceed through rounds of the training.

Post scores to comments.

Skill Development
Rest 3:00-5:00 after completing the Met Con above before working through the following sets/reps for quality and learning reinforcement.

5-7 Rounds of
8 x Barbell or DB Row (increase weight per set, multiple sets at weight are good to go if form will degrade at an increase)
10 x GHD Sit-ups (range of motion & breathing practice)

Announcement:
Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .

Warm-up Drills
I. Run 400m
II. Mobility
III. Barbell Warm-up and Technique Review for Shoulder Press via Wendler’s Strength Progression

Impact/Focus: Shoulder Press 5-5-5+ (week 2)
Work through the following sets of Shoulder Press using the percentage based sets outlined below.
To determine loads use a 1-rep Shoulder Press established on 06.17.2019 (week 1) linked HERE.
The final set is a ”+” set which means each athlete will attempt to execute as many additional reps as 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: Athletes that need Shoulder Press 1rep starting numbers may use the following link to a 1 rep maximum calculator tool linked below should other personal records for press rep ranges be available.

Link: 1-Rep Maximum/Percentage Calculator

Link: Wendler 5/3/1 Calculator

Post sets/reps/loads to comments.

“Beat the Brakes Off”
Complete for time versus a 15:00 Running Clock
Run 800m
In the time remaining; AMRAP of
5 x Bar Muscle-ups
10 x Lateral Burpees (over Med.Ball)
15 x Medicine Ball Cleans (20/14lbs)

Notes: Scaling for Muscle-ups to Jumping Muscle-ups is 1:1, Pull-ups or Scaled Pull-ups & Ring Rows are 2:1. There is no scaled component for the Ring Dip today for the Bar Muscle-up.

Post scores to comments.

Announcement:
Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Mobility
IV. Full Clean Barbell Technique Review and Warm-up Sets

Impact/Focus: Full Clean Breathing Ladder 1-to-7-to-1

Complete as a breathing ladder for time and quality
Full Clean x 1,2,3,4,5,6,7,6,5,4,3,2,1

Notes: Weight selection will be covered during the whiteboard brief. Complete each workload as a single, unbroken touch-and-go set, as best as able while holding to an equal number of controlled respirations between rounds. Report time and weights upon completion.

Post scores to comments.

“Metabo-myte”
For time
25-20-15-10 reps for time of
Bumper Ground-2-Overhead (45/25lbs)
V-ups
Wallball (20/14lbs)
Slamball (30/20lbs)

Post scores to comments.

Skill Development: Ring Muscle-up Skill Training Assignments (workload or transition technique emphasis)

Announcement:
Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills & Yoga Poses
III. Mobility Drills (band, PVC, Abmat for Rig, Wall, and Floor Drills)
IV. 2 rounds of
5 x Strict Pull-ups or Scaled Pull-ups
10 x Push-ups
10 x In-place Lunges (5L+5R, alt.sides)

Impact/Focus: Pull-up Ascension Ladder
Complete one of the following EMOTM assignments

I. Rx Training for Pull-ups
1,2,3,4,5,6,7,8,9,10 x EMOTM 10:00
Perform this workload strict for as long as possible or in entirety if able to do so.

II. Scaled Training for Pull-ups
1,2,3,4,5,1,2,3,4,5 x EMOTM 10:00
Perform this workload if utilizing scaling methods such as Jumping Pull-ups.

III. Weighted Pull-ups
1,2,3,4,5,6,7,8,9,10 x EMOTM 10:00 total Provided sets/reps are good to go and able to be achieved in strict, chest-2-bar fashion athletes may wear body armor or weights via belt for the duration of their working sets EMOTM.

Notes:
An example of training via option 1 would be described as follows…
0:00-1:00: 1 x Pull-ups,
1:00-2:00: 2 x Pull-ups,
2:00-3:00: 3 x Pull-ups,
3:00-4:00: 4 x Pull-ups
9:00-10:00: 10 x Pull-ups
(strict reps as able)

Post scores to comments.

“The Roving Barbell”
Complete as many rounds and reps as possible, with one composite/running score, of the following

4:00 AMRAP
3 x Hang Power Cleans (95/65lbs)
6 x Back Rack Lunges (95/65lbs)
9 x Bar Facing Burpees

Rest 1:00, Then continuing where the athlete left off..

4:00 AMRAP
3 x Hang Power Cleans (95/65lbs)
6 x Back Rack Lunges (95/65lbs)
9 x Bar Facing Burpees

Rest 1:00, Then continuing where the athlete left off..

4:00 AMRAP
3 x Hang Power Cleans (95/65lbs)
6 x Back Rack Lunges (95/65lbs)
9 x Bar Facing Burpees

Notes: Scale loads accordingly, Rx+ would ideally use 135lbs for today’s training and the bar must remain off the floor for each rounds first 9 repetitions (ie, the Hang Power Cleans + Lunges). Lunges are on the move today, roving barbells make for a thunderous Thursday training epic. Get some, freaks.

Post one cumulative score to comments.

Skill Development: Pistol Practice
Complete the following for 4-6:00 as an EMOTM of Pistols, removing the higher end volumes to scale as necessary. Even working through controlled negatives would be highly advisable for personal benefit if time is permitting today. Athletes may take rest between rounds as needed if fatigue is persistent post METCON WOD above.

0:00-1:00: 1L+1R x Pistols
1:00-2:00: 2L+2R x Pistols
2:00-3:00: 3L+3R x Pistols
3:00-4:00: 4L+4R x Pistols
4:00-5:00: 5L+5R x Pistols
5:00-6:00: 6L+6R x Pistols

Post scores to comments.

Announcement: Our Next On-Ramp Course begins

 July 9th, 2019 @ 6PM… Learn more by clicking HERE.

Warm-up Drills
I. Coach’s Choice
II. Dynamic & Static Mobility

Impact/Focus: Snatch 1RM
Warm-up Sets/Reps as necessary building to heavy single reps before establishing a new 1-rep max Snatch.

Snatch 1-1-1-1-1RM

Notes: Athletes will work through PVC & Barbell Snatch Drills and Warm-up sets as a class prior to moving into individual lifting time (Examples include PVC and Barbell work through Angel Drops, Hit & Catch Drill, and Snatch Balance Drills with a Full Snatch Technique Emphasis).

Link for Angel Drops found HERE.
Link for John North’s Hit and Catch Part 1 found HERE.
Link for John North’s Hit and Catch Part 2 found HERE.
Link for John North’s Hit and Catch Part 3 found HERE.

Warm-up guidance will be covered during the Whiteboard training brief regarding sets, reps, %’s and timeframes for rest between lifts.

Post scores to comments.

“Roots, Twisted”
For time
Row 35kcal
Row time = Handstand Hold
Row 30kcal
Row time = Static L-sit
Row 25kcal
Row time = Plank
Row 20kcal
Row time x Max Ring Dips

Notes: After each Row interval accumulate an equal amount of time as it took to complete the kcal assignment for each of the four gymnastics tasks. Use as few sets as possible while ensuring primary efforts are towards adhering to the strictest standards of movement/holds during execution in training.

Post scores to comments.

Announcement: Our Next On-Ramp Start Date is July 9th, 2019: learn more by clicking HERE.

Warm-up Drills
I. Jump Rope x 3:00
II. 2 Rounds of
7 x Deadlift
7 x Barbell Row
7 x Front Squats
7 x Push Press
10 x Hollow Rocks
III. Mobility (Dynamic, Yoga Drills, Static)

Impact/Focus: Front Squat Heavy Doubles EMOTM (:75)
Warm up as needed with 3 sets x 3 reps (climbing weight) before completing the following workload for Front Squat.

Every :75 seconds for 8 Rounds
2 x Front Squat (build to heavy double rep or 2 rep max PR)

Post scores to comments.

“Mashed Cauliflower”
Complete for time
10 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

8 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

6 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

4 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

2 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

Notes: Scale movements and weight as necessary. Battle to complete this gem for time against a 15:00 cap.

Post scores to comments.

Announcement: Our Next On-Ramp Start Date is July 7th, 2019: learn more by clicking HERE.

Warm-up Drills
I. Run 400m
II. Dynamic Movements & Yoga Poses
III. Static Mobility

Impact/Focus: Shoulder Press 1RM
Athletes will warm up with 3 sets x 3 reps each (climbing weight) before working through single reps in order to establish a new 1RM Shoulder Press.

Shoulder Press 1-1-1-1-1

Notes: Wendler Strength Cycle Begins based on today’s numbers for the Shoulder Press.

Post loads to comments.

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

Notes: Benchmark “Helen” Re-test opportunity compared to 04.29.2019 (linked HERE) or “Helen Sees Eva” as follows; scaling details will be provided during whiteboard brief.

“Hairnet Helen”
3 rounds for time (vs 15:00)
Run 800m
30 x American KB Swings (24/16kg)
15 x Pull-ups (unbroken,C2B)

Post scores to comments.