WOD & Blog
Congratulations to Steve and Coach Randi on getting married this past weekend! Enjoy your honeymoon and we look forward to having you both back soon.
Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Lateral Lunges
III. Mobility
Impact/Focus #1: Power Snatch
Warm up as needed before completing the following workload. We will be using percentages based of your heavy 1-rep power snatch from 04.22.2015.
Power Snatch 3-3-3-3 (70-80%)
Post loads to comments.
Impact/Focus #2: Front Squat
Against 15:00 clock, warm up with 3 sets x 5 reps before working through the following workload.
Front Squat 5-4-3-2-1-1-1
Notes: Athletes will have 3 attempts for a maximum load front squat for today.
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WOD
5-10:00 Metabolic Conditioning
Today is Steve’s (Sassy Jr.) last day at CFNH before leaving for officer training at Quantico, VA. It has been great having him as part of our community for the past year. We want to wish him good luck and we’ll see him when he comes home. We know he’ll do great things for the USMC.
Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Power Cleans (45lbs)
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility
Impact/Focus: Clean Complex
Following movement review, attempt to lift the most weight in the following clean complex.
Hang Power Clean + Hang Clean + Push Jerk
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“Steve’s Last Day”
Complete the following for time
Run 400m
30 x Plyo Push-ups
30 x Ring Rows
Run 400m
15 x Plyo Push-ups
15 x Ring Rows
15 x Plyo Push-ups
15 x Ring Rows
Run 400m
10 x Plyo Push-ups
10 x Ring Rows
10 x Plyo Push-ups
10 x Ring Rows
10 x Plyo Push-ups
10 x Ring Rows
Notes: Set up the rings at a height even with a Box or stack of bumpers so that the torso/body is parallel to the deck at the top of the Ring Row. Quality range of motion is critical for each repetition to count. We will again remind all of our athletes: Time is relative to the quality each athlete is willing to put into their movements during training. Get some.
Post times to comments.
Skill Development
Tabata x Abmat Sit-ups
Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the following workload based of your current 5RM.
Back Squat 5-5-5 (90% of 5RM)
Notes: Today we will be using percentages from your Back Squat 5RM set on 04.06.2015.
Post loads to comments.
“2015 Master’s Qualifier Event 4”
21-15-9 reps of
Deadlift (225/155)
Box Jumps (24/20)
Handstand Push-ups
Post times to comments.
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Introducing the graduates of the April on-ramp class. Please welcome Thomas, Christin, Ann, Heidi, Raul, Holly, and Matt (not pictured) to the community. They’ll be slaying along side you from now on!
Announcements: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am.
Our May on-ramp begins Tuesday May 5th at 6:00pm.
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk (PVC Overhead)
25ft Bear Crawl
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed before completing the workload below.
Overhead Squat 2-2-2-2-2 (Tempo 32X1)
Notes: Tempo Description HERE
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“Spectre”
Complete as many rounds/reps as possible in 6:00 of
10 x Pistols (5L/5R)
10 x Toes-2-Bar
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Wallball (20/14)
100ft x Bear Crawl
Announcement: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am.
Our May on-ramp begins Tuesday May 5th at 6:00pm.
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
7 x KB Swings (24/16)
7 x Push-ups (CFGS)
7 x Hollow Rocks
III. Mobility
Impact/Focus: Ring Dips
Warm up with 3 sets x 5 reps before completing the following workload based on your current level of progression.
I. Weighted Ring Dips 3-3-3-3-3 (Increasing)
II. Strict Ring Dips 5-5-5-5-5
IIIa. Static Dips 5-5-5-5-5
IIIb. Ring Support 5 x :15 Hold
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“Mayos”
Complete for time
Row 600m
30 x 1-arm DB Snatch (alt.sides)
30 x Slamballs (40/20lbs)
Row 400m
20 x 1-arm DB Snatch (alt.sides)
20 x Slamballs (40/20lbs)
Row 200m
10 x 1-arm DB Snatch (alt.sides)
10 x Slamballs (40/20lbs)
Post scores to comments.
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Announcement: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am.
Our May on-ramp begins Tuesday May 5th at 6:00pm.
Warm-up Drills
I. Run 2:00
II. 6:00 Dynamic Warm-up
25ft Bear Crawl
25ft Crab Walk
25ft Inchworms
10 x Side Plank Reach Throughs (10L/10R)
10 x Arm Raises (5L/5R)
10 x Scap Push-ups
III. Mobility
Impact/Focus #1: Power Snatch
Warm up (3 sets x 3 reps) before completing the workload below.
Power Snatch 1-1-1-1-1
Post loads to comments.
Impact/Focus #2: Barbell Row/Bench Press
Warm up as needed before completing the workload below.
Barbell Row 5-5-5-5-5
Bench Press 5-5-5-5-5
Notes: Athletes will complete the following workload as a superset with :30 rest between sets.
Post loads to comments.
Impact/Focus #3: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10
Congratulations to Marilyn for completing her first Boston Marathon yesterday in 5 hours 42 minutes! We’re so proud of her and her amazing accomplishment.
Warm-up Drills
I. 8:00 Game Time (YESSSS)
II. Mobility
Impact/Focus: Double Unders
Today we will be working on various progressions of double unders. Every minute on the minute for 12:00 complete the following.
Double Under Progression
:30 x Single Unders
:30 x Tuck Jumps
:30 x 5 single unders, 1 double under
:30 x 2 single unders, 1 double under
Etc.
For those with Double unders
25 x Double unders EMOTM
“Quadrats & Invasive Crabs”
Four Rounds for time of
20 x Overhead Walking Lunges (45/25lbs)
25 x GHD Sit-ups
15 x Pull-ups
Notes: Overhead Walking Lunges are 10 reps per leg for 10 reps/steps total per Round. Use bumper plates for the overhead walking lunges. Active shoulders are critical for safe and efficient execution of this WOD.
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Congratulations to Tracey and Elizabeth on their amazing performance this past weekend at the Festivus Games. Elizabeth took 1st Place, and Tracey took 2nd place in their division! This was Elizabeth’s first competition and Tracey’s second. They have both made huge progress lately and we’re excited for more great things in the future from them both.
Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Assistance Pull-ups
7 x Medicine Ball Cleans (40/20)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the following workload based of your current 5RM.
Back Squat 5-5-5-5 (85% of 5RM)
Notes: Today we will be using percentages from your Back Squat 5RM set on 04.06.2015.
Post loads to comments.
“DT Ladder”
Complete as many reps as possible in 12:00 following the rep scheme below.
2 x Deadlift (135/95)
2 x Hang Power Clean (135/95)
2 x Push Press (135/95)
4 x Deadlift
4 x Hang Power Clean
4 x Push Press
6 x Deadlift
6 x Hang Power Clean
6 x Push Press
Notes: Athletes will continue to add 2 repetitions to each movement each round for as long as possible.
Post reps completed to comments.
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Step up your tank game!
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Partner Warm-up
III. Mobility
Impact/Focus: Run Intervals
Complete the following run intervals.
Run 200m: Rest = Time
Run 400m: Rest = Time
Run 200m: Rest = Time
Run 400m
Post times to comments.
“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 45/30lbs)
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Hang Snatch (Knee)
5 x Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch
Warm up as needed before completing the following workload. Increase weights as form allows.
Snatch 2-2-2-2-2
Post loads to comments.
“Uknukn”
Complete for time
30-20-10 x Row (kCal)
15-12-9 x Sumo Deadlift High Pull (95/65)
30-20-10 x Toes-2-Bar
Post times to comments.
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