WOD & Blog

*We want to congratulate Sarah on her 1st Place finish in the Masters 75+ kg class in the New England Weightlifting Championships and the Ginny Robinson Memorial meet yesterday at  RWL Weightlifting. She hit meet records in both lifts and crushed her goal of 100kg+ total. Awesome job!

*We also want to congratulate those who completed the Footrace for the Fallen 5K in Manchester yesterday. Great job representing CFNH!

ANNOUNCEMENTS:
-The Paleo Challenge begins today! Athletes that are participating in the challenge will weight in prior to class.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 1RM (Paleo Test #1)
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Back Squat.

Back Squat 1-1-1-1-1

Post loads to comments.

“Tabata This!” (Paleo Test #2)
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

**Goodluck to Sarah at her Olympic Lifting Meet and Mark at his 5k Footrace for the Fallen!**

Savage Saturday Open Gym Training 9-11am

I. Make-up WODs and Goat Slaying

II. Olympic Lifting

III. CF Team Series & Wodapalooza

2 Team Series WODs
A. 7 rep max Front Squat (from deck):
Score is cumulative 4 athlete total.
B. Each Athlete Completes one of the following in a relay for time
-“Karen”
-“Grace”
-“Diane”
-“Randy”
Score is total time.

1 Wodapalooza WOD
A. 7 Minute AMRAP of
21-15-9
Push Press (95lbs)
Pull-ups
Score rounds and reps as total points.

ANNOUNCEMENTS:
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

**Pssst. Look lively, freaks: CFNH Paleo Resources, Revised Packet

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
5 x Ring Rows
10 x Hollow Rocks
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps each) before completing the following workload.

Push/Split Jerk 3-3-3-3-3

Post loads to comments.

“WAIS-IV”
Complete for time
5-4-3-2-1 x Muscle-ups
10-8-6-4-2 x Deadlift (255/175lbs)
10-8-6-4-2 x Box Jumps (24/20”)

Notes: As a substitution for muscle-ups athletes will complete a 3:1 ratio of pull-ups & dips.

Post times to comments.

Skill Development
Mobilize, work GOATs, and clean out your kitchen cabinets this weekend in preparation for the Paleo Challenge. Don’t forget open gym tomorrow @ 9:00am.

ANNOUNCEMENTS:
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Run 200m
II. 10* Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat, Back Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility

Impact/Focus: Barbell Row
Warm up as needed with 3 sets of 5 reps before completing the workload below.

Barbell Row 5-5-5-5-5

Post loads to comments.

“Sometimes-Always”
3 Rounds for time of
Run 400m
21 x Wallball (20/14lbs)
21 x American KB Swings (32/24kg)

Post scores to comments.

Skill Development/Accessory Training
I. Hip Extensions: 3 sets of 8-10 reps
II. Hip & Back Extensions: 3 sets of 12 reps
III. Glute Ham Raises: 5 sets of 8 reps (weighted)

Mobility and Active Recovery
Athletes are encouraged to read and consider the following article for immediate implementation; specifically the mobility section’s guidance. Thank you to CrossFit Invictus for putting this together.

A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
NOTE ABOUT ACTIVE RECOVERY– The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B. Mobility and Maintenance
* 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.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C. Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

D. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

CFNH is beyond excited to Congratulate our teenage athlete Mikey for finishing in 1st PLACE in his age division in the first ever National Teen Throwdown League season!! It was 12 challenging WODs that pushed him to him limits and beyond his comfort zone. Mikey is a great kid, spectacular athlete and one hard worker! We could not be more proud of him and his accomplishments these last 12 weeks! Oh, and Happy Birthday Mikey!! I’d say this recent victory is a pretty great present to earn for yourself! We can’t wait until the next season!

ANNOUNCEMENTS:
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

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 Lateral Lunges
III. Mobility

Impact/Focus #1: Power Snatch
Warm up as needed before completing the following workload. Athletes should look to increase weight with each set. Repetitions today will be touch-and-go from the floor.

Power Snatch 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Partner Tire Flips
Following movement review, in teams of 2, athletes will complete the following workload every minute on the minute for 12:00.

Odd Minute: Max Reps x Tire Flips
Even Minute: Max Effort x L-Sit/Plank Hold

Post reps completed to comments.

WOD
5-10:00 Metabolic Conditioning

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.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Row 500m (Power Curve Emphasis)
II. Coach’s Choice
III. Mobility

Impact/Focus: Clean Complex
Warm-up as necessary before working through 5 progressively heavier sets of the following Clean Complex.

Athletes may use the Full or Power variation at their discretion.

1 x Clean
+
1 x Hang Clean (Below Knee)
+
1 x Hang Clean (above knee)

Post scores to comments.

“Proprioception”
4 Rounds for time of
12 x Handstand Push-ups
20 x V-ups
50 x Double-unders

Post times 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.

II. Slay Goats

Savage Saturday Open Gym Training

I. Make-up WODs and Goat Slaying

II. Olympic Lifting

III. Hero WOD “Ricky”
Complete as many rounds/reps as possible in 20 minutes of
10 x Pull-ups
5 x Dumbbell Deadlift (75lbs)
8 x Push Press (135lbs)

Notes: U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

Post training/scores to comments.

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.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 200m
II. 10* Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat, Back Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility

Impact/Focus: Sumo Deadlift
Warm up as needed with three sets of 5 reps at incrementally heavier weight before completing the following workload. Increase weight across sets as form allows.

Sumo Deadlift 5-4-3-2-1RM

Post loads to comments.

“Arborization”
Complete as many rounds/reps as possible in 13:00 of
10 x DB Snatch (50/35lbs)
15 x Toes-2-Bar
20 x Goblet Walking Lunges (32/24kg)

Post scores to comments.

Skill Development
I. Pick from this week’s options that have not yet been completed; select according to personal goals or individual weak points that require remedial training to overcome. Get some, freaks.

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.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 200m
II. 10* Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat, Back Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility

Impact/Focus: Sumo Deadlift
Warm up as needed with three sets of 5 reps at incrementally heavier weight before completing the following workload. Increase weight across sets as form allows.

Sumo Deadlift 5-4-3-2-1RM

Post loads to comments.

“Arborization”
Complete as many rounds/reps as possible in 13:00 of
10 x DB Snatch (50/35lbs)
15 x Toes-2-Bar
20 x Goblet Walking Lunges (32/24kg)

Post scores to comments.

Skill Development
I. Pick from this week’s options that have not yet been completed; select according to personal goals or individual weak points that require remedial training to overcome. Get some, freaks.

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