''Tariff'' (12.16.2010)

''And on the sixth day... they went heavy.''
CFNH will now be posting an optional strength or power based WOD on Saturdays. The workout will be built into the programming complementary to our traditional training cycles allowing our athletes to spend an additional training day each week developing technical proficiency or going heavy. This strength day can also replace a weekday WOD as training 6 days in a row is not something we recommend.
The traditional Saturday open gym hours will remain intact for those athletes looking to make-up a WOD. If anyone is missing one rep maximum data on a particular lift (limiting the effectiveness of percentage based training) this would be a perfect time to come in and get back up to speed with the rest of the crew.

The Mobility WOD
This is a very potent and valuable resource for those athletes that have pre-existing mobility issues or experience some sort of impingement/pain that limits their performance during training. CFNH posts a link to the Mobility WOD site every day under our Skill Development section... Go explore this daily!
Chances are if you have a nagging injury or mobility issue it's already been addressed and explained with any potential solutions offered (in video format!).
Keep in mind that we only get see you for a short time each day, it's what you do outside of the actual WOD that ends up determining whether you will realize your true potential for elite fitness or not.

Warm-up Drills (12.16.2010)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each (PVC)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms

''Tariff'' (12.16.2010)
5 Rounds for time of
5 x Squat Snatch (95/65lbs)
10 x Burpees
20 x Double-unders

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Skill Development (12.16.2010)
4 Rounds at your own pace of
15 x Russian Twists (20/14lbs)
10 x GHD Sit-ups
15 x Hip and Back Extensions
10 x Hollow Rocks

CrossFit Endurance WOD (12.16.2010)
Swim, Bike Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
then go back up the ladder until you finish with...
1 min on x :50 sec off,
1 min on x Done!

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