WOD & Blog
ANNOUNCEMENTS:
– Our October on-ramp begins next Tuesday October 2nd at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Abmat Sit-ups
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility
Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 8 steps of walking lunges (back rack).
8 x Walking Lunges (Back Rack)
Post loads to comments.
“Mid 30s”
Complete for time
30 x Calorie Row
30 x GHD Sit-ups
30 x Russian Twists (30/20)
30 x Slamball (30/20)
30 x Calorie Row
30 x Slamball (30/20)
30 x Russian Twists (30/20)
30 x GHD Sit-ups
30 x Calorie Row
Post times to comments.
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ANNOUNCEMENTS:
– Our October on-ramp begins next Tuesday October 2nd at 6pm. Tell your friends!
Warm-up Drills
I. Row 500m
II. Dynamic Movement Warm-up
III. Mobility
“Bennett”
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock. Any time remaining from the 2 minute window is earned rest before each subsequent round begins.
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x Bumper Ground-2-Overhead (45/25lbs)
Notes: Scaling of Clapping Push-ups has an intermediate option of Plyo Push-ups (25/15lb Bumpers) for those that are well versed in Push-up development yet are unsure if Clapping Push-ups are a sustainable training utility for today’s WOD.
Additional movement food for thought… Air Squat range of motion should be adhered to with attention to detail (top of ROM = hips and knees open to full extension, bottom of ROM = Hip crease below knee joint, neutral s curve in lumbar spine maintained, heels flat knees tracking direction of toes, shins vertical, weight to heel more than toe, outside of foot more than inside). Sloppiness here has traditionally slowed and inhibited athlete ability to maintain the time goals throughout the course of the WOD rather than save any time via haste.
Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length).
Any time left on the clock after each Round’s workload is complete is earned rest time.
Each Round begins on an even minute mark; athletes are attempting to complete as many rounds as possible (if not all 10) under the two minute mark.
If at any point an athlete fails to complete the round in time or does not earn enough rest to facilitate subsequent successful efforts then the time remaining in the WOD becomes an open AMRAP.
Scores should note total rounds/reps as well as those completed within the 2 minute window in order to track progress from future encounters with this nostalgic CFNH gem. Get some, freaks.
Post scores to comments.
Skill Development: Inversion Clinic
Handstand Skill Work: Post WOD training time and cool down activities are structured for athletes to work 10-15:00 on various handstand skills. Some examples are provided below.
Wall Walks
Handstand Holds
Shoulder Taps
Freestanding Handstand work
Handstand Walks
**All drills capable of being applied in the plank position for beginners learning principles of hollow body position and developing core stability and arm/shoulder strength.
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We would like to welcome Graham, the newest member of our CFNH community.
ANNOUNCEMENTS:
– Our October on-ramp begins next Tuesday October 2nd at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Press
5 x Klokov Press
7 x Overhead Squat
10 x Walking Lunges
III. Mobility
Impact/Focus: Overhead Squat 1RM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.
Overhead Squat 1-1-1-1-1-1RM
Notes: Athletes should plan to achieve their max effort attempt within 5-6 singles. Plan to limit yourselves to no more than 3 attempts at a PR weight. Get some, freaks!
Post loads to comments.
“Violent Vertical”
Complete as many rounds/reps as possible in 10:00 of
2-4-6-etc…x Power Clean (155/105)
10 x Box Jumps (24/20)
Post rounds/reps completed to comments.
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Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Handstand Hold
5 x Pull-ups
7 x Clean
III. Mobility
Impact/Focus: Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Cleans.
Clean 1-1-1-1-1
Notes: Depending on the athletes level of fatique from this weeks training. Appropriate percentage limits should be adhered to.
Post loads to comments.
“Veritas”
Complete 4 rounds for time of
8 x Handstand Push-ups
10 x Pull-ups
12 x Front Squat (135/95)
Post times to comments.
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Warm-up Drills
I. Single/Double-unders x 2:00
II. Coach’s Choice
III. Mobility
Impact/Focus:
Double-under & Ring Support EMOTM
Every minute on the minute for 12:00 complete the following workload assigned:
Odd minutes x Max Reps Double-unders
(:45 work x :15 rest/transition)
Even minutes x :25 Ring Support
(Complete within the minute, rest remainder)
Post scores to comments as total reps/total time.
“Freedom Flight”
Attempt to complete the following workload against a 12:00 running clock.
Athletes are to select a Rowing partitioning strategy and rep/load attributes for the Power Snatch.
Choose wisely; play to strengths or strategy in order to complete the challenge within the 12:00.
Row 1500m
Power Snatch 4000/2500lbs
Notes: Rowing distances are universal for male and female athletes. Select rep loads based on one of the two total poundage volumes available to facilitate a baseline for both male female athletes variation. All numbers are based on the volume represented by an athlete performing 30 reps of Power Snatch at 135lbs for a total volume of 4000lbs or a female athlete performing 30 reps of power snatch at a volume total of 2500lbs.
Rowing partitioning examples:
1 Rounds of 1500m
2 Rounds of 750m
3 Rounds of 500m
5 Rounds of 300m
6 Rounds of 250m
3 Rounds descending of 750m, 500m, 250m
3 Rounds ascending of 750m, 500m, 250m
(or exercise creativity and show your coaches your proposed novel strategy)
Power Snatch options for 4000/2500lbs:
27/15 reps of 155lbs
30/18 reps of 135lbs
35/21 reps at 115lbs
42/26 reps at 95lbs
53/33 reps at 75lbs
61/38 reps at 65lbs
72/45 reps at 55lbs
88/55 reps at 45lbs
Post scores to comments as time completed with weight selected, partitioning selected if under the time cap. If time expires post scores to comments as weight selected, meters and total lbs completed in the 12 minutes.
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Warm-up Drills
I. Run 400m
II. 2 rounds of
50ft x Waiters Walk
7 x Burpees
10 x Wallball
III. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups in each time domain.
5:00 x Max Reps Turkish Get-ups (alt)
Rest 1:00
3:00 x Max Reps Turkish Get-ups (alt)
Rest 1:00
1:00 x Max Reps Turkish Get-ups (alt)
Notes: Athletes should choose an appropriate weight for today’s workout where they can move consistently through each timed work interval.
Post reps completed to comments.
“Dirty Bit II”
Complete for time
10 x Muscle-ups
20 x Burpees
30 x Box Jumps (24/20)
40 x Wallball (20/14)
50 x Medicine Ball Cleans (20/14)
60 x Toes-2-Bar
Post times to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Hang Power Clean
5 x Push Jerk
III. Mobility
“DT”
Complete 5 rounds for time of
12 x Deadlift (155/105)
9 x Hang Power Clean (155/105)
6 x Push Jerk (155/105)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Strategy Notes: Here are a few strategy tips for this workout. Being that there is only a barbell involved with today’s workout there are a few places athletes should chose their breaks. This is after the 11th deadlift, and 8th hang power clean. This workout can be decided by the hang power cleans, so choose an appropriate rep scheme to break your reps into. This should be a pace you can maintain through 5 rounds whether it be 4-4-1 or 8-1.
Post times to comments.
Skill Development: Pistols
Complete 5 Rounds of the following set/rep workload. Rest 1:00 between working sets, alternate legs each repetition. The assigned sets are total reps for both legs.
5 Rounds of
8-10 x Pistols
Rest 1:00
Post movement level/scaling notes and scores to comments.
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Grant…you good?
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Push-ups
10 x Hollow Rocks
10 x Overhead Squat
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.
Overhead Squat 2-2-2-2 (85%)*
Notes: Athletes should base today’s percentages off the single rep effort they achieved on 09.04.2018.
Post loads to comments.
“Game On”
Complete 3 rounds for time of
30 x Push-ups
30 x GHD Sit-ups
Run 400m
Post times to comments.
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Congratulations to Smiley Mike for completing “The Rut” 50K in Big Sky, Montana last week. The race required an elevation change of over 10,000ft. What an awesome accomplishment. Congratulations Mike!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Clean
5 x Front Squat
III. Mobility
Impact/Focus: Clean EMOTM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean every minute on the minute for 9:00.
Minutes 1-3: 3 x Clean (70%)
Minutes 4-6: 2 x Clean (75-80%)
Minutes 7-9: 1 x Clean (85-90%)
Post loads to comments.
“Roman Ladder”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Toes-2-Bar
Burpees
Post times to comments.
Skill Development
Complete for quality
40 x Pistols
Warm-up Drills
I. Speed Rope 2:00
II. Coaches Choice
III. Mobility
Impact/Focus: Row Intervals
Complete the following row intervals for time.
3 rounds of
Row 500m
Rest 1:30
Post total time and fastest interval to comments.
“
Complete 5 rounds for time of
30 x Double unders
10 x Sumo Deadlift High Pull (24/16)
12 x Push Jerk (115/105)
Post times to comments.
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