WOD & Blog

Thanks to all those that showed up to the Halloween Party Saturday night. I hope you all had fun!

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 Squats
Complete the following workload based off your 1RM Back Squat from 10.20.2014.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3×5 x 75%

Notes: Those athletes that are looking to improve their leg strength further, we will be providing additional an additional squat workout to be completed on Saturday’s.

Post loads to comments.

“Ghouls and Ghosts”
Complete for time
1-2-3-4-5-6-7-8-9-10 reps x Wallball (20/14)
10-9-8-7-6-5-4-3-2-1 reps x Pull-ups
*5 x Burpees after each round

Post times to comments.

Please welcome out October On-Ramp graduates to the community. Lynn, Tom, Paul, Victor, Katelyn, Daniel, Elizabeth, and Kelly (Liliane and Hugo not pictured) will be slaying WOD along side you.

Warm-up Drills
I. Run 400m
II. 6:00 Partner Warm-up
III. Mobility

Impact/Focus: Deadlift 3-3-3+
Work through the following sets of Deadlift using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it 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 three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

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

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“J.T.”
21-15-9 Reps of
Handstand Push-ups
Ring Dips
Push-ups

Notes: Athletes looking for additional sting to today’s workout are encourage to attempt deficit handstand push-ups and/or clapping push-ups. Get some…

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Post time to comments.

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.

Post loads to comments.

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

Post loads to comments.

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

Post loads to comments.

“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.