''El Nino'' (01.31.2012)

Warm-up Drills (01.31.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
10-8-6 reps each of
Thrusters (45lbs)
Sumo Deadlift High-Pull (45lbs)
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Lateral Lunge Stretch
-Shoulder Dislocates (PVC)




''El Nino'' (01.31.2012)
For time
Row 500m
--
25 x KB Swings (32/24kg)
5 x Jumping Slamball (40/20lbs)
20 x KB Swings (32/24kg)
10 x Jumping Slamball (40/20lbs)
15 x KB Swings (32/24kg)
15 x Jumping Slamball (40/20lbs)
10 x KB Swings (32/24kg)
20 x Jumping Slamball (40/20lbs)
5 x KB Swings (32/24kg)
25 x Jumping Slamball (40/20lbs)
--
Row 500m

Notes: WATCH THE DEMO VIDEO!!
Slamball Technique Demo Video

Post times to comments.

Skill Development (01.31.2012)
3-5 Rounds for Quality of:
:10 x L-sit (parallettes)
10 x Abwheel Roll-outs
10 x Toes-2-Bar/Knees-2-Elbows

Notes: Strict movements, no kipping. Rest as necessary to complete correctly.

Burpee Challenge (Optional)
40 x Burpees (Joel's a quitter)

Mobility WOD

CrossFit Endurance WOD (01.31.2012)
''Time Trial''
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k

Post times to comments.

''Triple Ven-Diagram I.'' (01.30.2012)

**Next Intro course/On-ramp Class begings this coming Monday, February 6th @7PM!
Please contact us ahead of time to come down and register/set-up a payment schedule. This will help our coaches alleviate any of the hectic rushing around we tend to see prior to a new intro course getting underway.

**CF GAMES OPEN REGISTRATION BEGINS FEB 1ST!
CFNH athletes are currently foaming at the mouth for the 2012 Games Opens competition and it would only add to the excitement should we see every single athlete competitively interested register both individually as well as for our team this year.
It matters not what level you think you're currently representing as far as CrossFit athletes go, everything is scalable as we will be hosting the 5 weekly Open WODs on both an individual facility level (so everyone can participate) as well as for those with aspirations to compete globally.
Last year was an UNREAL experience over the 6 weeks of ruthless trench warefare, and we can only hold our breath and wait to see what kind of madness the 2012 Opens bring...
Got questions about what it was like for us last year? What to expect? Perspective on current competitor levels and the various competition brackets available? See any of your coaches for more details or assistance with the registration process (don't fret about asking, even Danny will probably need help since it requires using technology).

Warm-up Drills (01.30.2012)
Run 800m
3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups
-Groiners
-ITB Stretch
-Shoulder Mobility
-Samson Stretch

Notes: Before starting the WOD today each athlete needs to make sure they have all the gear necessary/set-up required as well as an overview/understanding of how everything will be run; It may seem simple but being awake, focused, and ready for this test will inevitably better each athletes potential score.
Set-up the necessary weight for Back Squats and take one to three warm-up sets as necessary during the prep time given by your coaches.
Grab a jump rope and establish which test (scaled or Muscle-ups) is applicable for part II.
Scrap paper etc is also a great idea so no one has an excuse to 'forget' their scores.

''Triple Ven-Diagram I.'' (01.30.2012)
Read this WOD as a three part AMRAP

Part I. Bodyweight Back Squat Test:
Against a 5:00 running clock each athlete will only be allowed to unrack the barbell up to 5 times to establish the following two Back Squat scores:
1. Max unbroken reps of Back Squat (Bodyweight) and,
2. Total repetitions across all attempts and within the time limit provided.

*Athletes will be given a 1:00 transition time from Part I. to Part II to jot down scores and prep for the next 3-2-1 G0... Rings and Pull-ups stations will be set-up near the GHD's for those requiring the Scaled Pull/Push Test.

Part II. Gymnastics Capacity Test:
Against a 6:00 running clock perform one of the following Muscle-up tests (Pull-up/Dip modification Test for those still working on it)
Max Muscle-ups x 6:00
or
3 Rounds for max reps each
1:00 x Scaled Vertical Pull
1:00 x Scaled Vertical Dip (Push)

*Again, athletes will be given 1:00 to jot down their scores and transition to the final portion of today's testing, see below:

Part III. Skill Dependent Work Capacity Test:
Complete as many rounds as possible in 10:00 of
15 x Wallball (Unbroken)
30 x Double-unders

Post this information to comments: Back Squat max unbroken reps/total reps, total muscle-ups or total scaled Pull/Push, total rounds completed. Make notes based on how movements were scaled for future comparison and progress charting.
Expect to see more of this format now that we've got some awesome class times to use as a vehicle for greater depth in daily training curriculum.

Burpee Challenge (Optional)
39 x Burpees

Notes: Ummm... I'm not sure if I'm the only one still doing these damn things... the slow climb to 50 is excruciating. Thanks a lot, Joel.

Mobility WOD

CrossFit Endurance WOD (01..2012)
Swim, Bike, Run, or Row (C2)
5 min on x 2:30 min off
6 Min on x 3 min off
7 Min on x Done!

Post distances to comments.

''TGIF'' (01.27.2012)

Warm-up Drills (01.27.2012)
Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
Practice for quality:
10-15 x Sandbag Ground-2-Overhead Practices
*Play around with the various methods being shown today, find what works best for you.


''TGIF'' (01.27.2012)
Complete as many rounds as possible in 20:00 of
20 x Sandbag Burpee Ground-2-Overhead
30 x Push-ups
50 x Mtn. Climbers (4ct)
20 x GHD/Abmat Sit-ups

Skill Development (01.27.2012)
Prepare for testing standards come Monday... YESSSSSSSSS. Foam roll and Mobility WOD as needed based on individual athlete limitations.

Burpee Challenge (Optional)
38 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.27.2012)
''10x30:60''
10 Rounds of (:30 on x :60 rest)
Swim: Use pool or open water
Bike: Use an ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting athlete’s preference.

Post distances to comments.

''Press 5-3-1+ & Shoots & Ladders'' (01.26.2012)

Warm-up Drills (01.26.2012)
Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
Practice for quality:
10 x Parallette Shoot-Through Complex



''Press 5-3-1+'' (01.26.2012)
Work through the following sets of Presses 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 75%
3 x 85%
1+ x 95%

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

''Shoots & Ladders'' (01.26.2012)
Against a 15:00 Running clock execute the following workload of Parallette Shoot-Through complexes before storming up the ascension ladder of Front Squats and L-sit Pull-ups.
35 x Parallette Shoot-Through Complex
Climb as high up the following Ascension Ladder (odd numbers only) of:
Front Squat (155/115lbs)
L-sit Pull-ups

Notes: The Parallette Shoot-Through Complex begins with a Push-up in a forward lean position (hands on the parallettes, set at shoulder width), the athlete will then pull their knees to their chest and jump their body through the parallettes keeping the arms straight. Hips must be open fully once the feet land in front of the parallettes before completing one dip. Jump back through the same way for one complete repetition... repeat until enjoyment is overwhelming.
In order to complete the WOD using L-sit Pull-ups athletes will be asked to demonstrate a pure Deadhang Pull-up with feet extended out in front of their body (L-sit Position), heels held above the level of the hips, and knees completely locked out. If there is an inability to attain this position or execute a Pull-up while holding it then our coaches will help scale the movement according to current abilities. Examples: Pull-ups + Strict Toes-2-Bar, Knees-2-Elbows, or a cumulative workload of seconds held in the L-sit position (static).
Everyone will most likely experience some frustration at first, especially if an inattention to sloppy execution has been overlooked in the past. Please try to remember that the priority here is to DEVELOP THE SKILL; only caring about living in the moment for this one particular WOD is a great way to get nothing out of your training outside of altering hydration levels. Pride is pestilence.
Get some, freaks.

Burpee Challenge (Optional)
37 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (01.26.2012)

''Melee''

Warm-up Drills (01.25.2012)
Row 500m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds at your own pace of
Medicine Ball Cleans (20/14lbs)
Burpees
-Groiners
-ITB Stretch
-Shoulder Opening Drill
-Samson Stretch

''Melee'' (01.25.2012)
Each of the following rounds has a 5:00 time limit. After completing the run use any time remaining to execute as many repetitions as possible for the prescribed movement.
400m Run /
Max Reps x Wallball (20/14lbs)
400m Run /
Max Rep x Sumo Deadlift High Pull (75/65lbs)
400m Run /
Max Rep x Box Jumps (24/20'')
400m Run /
Max Rep x Push Press (75/65lbs)
Reset
400m Run /
Max Reps x KB Swings (32/24kg)

Post reps per movement/rounds to comments.

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

Skill Development (01..2012)

Burpee Challenge (Optional)
36 x Burpees

Mobility WOD

CrossFit Endurance WOD (01..2012)
''80/90%''
First half of the distance at 80%, Second half at 90%.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18 mile, U:25mi
Run: SC:1.5mi, LC:5mil, U:10mi
C2: SC:2k, LC:5k, U:8k

Post times for each half to comments.

''No Handlebars'' (01.24.2012)

Warm-up Drills (01.24.2012)
Row 500m
2 Rounds for quality of
5 x Deadlift (45lbs)
5 x Hang Clean (45lbs)
5 x Push Press (45lbs)
5 x Overhead Squats (45lbs)
-Shoulder Mobility x 2
(athlete specific)
-Inchworms
-Hamstring/ITB Band Stretch
-Sumo Squats
-Calf Soleus Stretch




''No Handlebars'' (01.24.2012)
10-9-8-7-6-5-4-3-2-1 reps each for time of
Deadlift (225/185lbs)
Ring Dips

Post times to comments.

Skill Development (01.24.2012)
For Quality:
20-15-10-5 reps/seconds of
L-sit/V-sit
GHD/Abmat Sit-ups

Burpee Challenge (Optional)
35 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.24.2012)
''Long Intervals''
*Swim
SC:3x300m Repeats hold within 15-20sec, Rest 45-60sec between repeats.
LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between repeats.
U:3x700m Repeats hold within 60-90sec, Rest 1-2min between repeats.
*Bike
SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec between repeats.
LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min between repeats.
U:3x10mile Repeats Hold within 1-2min, Rest 4-8min between repeats.
*Run
SC:3x1mile Repeats hold within 5-10sec, Rest 1-3min between repeats.
LC:2x5km Repeats, hold within 1-2min, Rest 5-10min between repeats.
U:3x5km Repeats, hold Repeats within 2-3min, Rest 5-15min between repeats.
*Row(C2)
SC:3x1km Repeats hold within 3-5 sec, Rest 20-40sec between repeats.
LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec between repeats.
U:3x1800m Repeats hold within 10-15sec, Rest 1-2min between repeats.

Post times and rest intervals to comments.

''Back Squat 5-3-1+ & Shattered'' (01.23.2012)

Warm-up Drills (01.23.2012)
Run 800m
Complete one round for quality of:
10 x Deadhang Chin-ups
12 x Push-ups (CFGS)
12 x Hollow Rocks
15 x Air Squats
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Dislocates

Notes: Try facing a wall during any sets/reps of Air Squats today (3-5 inches away is ideal). Take the time to work on properly executing each rep; note discrepancies in balance throughout the movement's requisite range of motion.
Most athletes should come away from today's warm-up having gained a bit of insight regarding potential opportunities to learn and advance the various of skills/movements integral to our fitness aspirations.
Food for thought... Boring and usually 'simple' warm-up tasks are limited only by what you make of them.

''Back Squat 5-3-1+'' (01.23.2012)
Work through the following sets of Back Squats 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 75%
3 x 85%
1+ x 95%

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

''Shattered'' (01.23.2012)
Complete as many rounds as possible in 12:00 of
Row 250m
10 x Push Press (95/65lbs)
7 x Thrusters (95/65lbs)

Notes: Feeling Frisky? Let's find out who has it in them to go Unbroken across each round's Push Press and Thruster sets (17 reps total). If the bar is dropped the athlete must begin again at Push Press rep number one. Those attempting the challenge must commit to it prior to commencing the WOD, the chance to change your mind does not exist after 3-2-1 go.
Bring the lumber, freaks.

Burpee Challenge (Optional)
34 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.23.2012)
''Time Trial''
Swim: 600m
Bike: 12 miles
Run: 5km
C2: 4000m

Notes: Choose the sport that best represents the event you are currently training for, multi-discipline event athletes should choose the sport they consider their weakest link.

Post time to comments.

''Live Mild or Live Wild'' (01.20.2012)

**Welcome home, Moose!

Warm-up Drills (01.20.2012)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''Live Mild or Live Wild'' (01.20.2012)
Complete for time
30 x Turkish Get-ups (alt.sides)
Then...
9-15-21 reps each of
Med Ball Cleans (40/20lbs)
GHD/Abmat Sit-ups
Then...
20 x Turkish Get-ups (alt.sides)
Then...
21-15-9 reps each of
Med Ball Cleans (40/20lbs)
GHD/Abmat Sit-ups
Then...
10 x Turkish Get-ups (alt.sides)

Notes: Each round of Turkish Get-ups may be partitioned between left and right sides based on personal preference. Example, Round 1 could be completed 15 x Right side and 15 x Left side or alternating 1 x Right and 1 x Left for 15 total sets.
Use a weight that is challenging yet able to be executed with proper technique. Say goodbye to Med Ball Cleans with the Dynamax Balls, from now on the standard will be Slamballs at 40 and 20lbs respectively as they are a better size/weight for our current training purposes.

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Burpee Challenge (Optional)
33 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (01.20.2012)

''CrossFit Games Qualifier WOD: Week 2'' (01.19.2012)

Warm-up Drills (01.19.2012)
500m Row
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Pull-ups
5 x Push-ups
10 x Air Squats
10 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Groiners

''CrossFit Games Qualifier WOD: Week 2'' (01.19.2012)
Complete as many rounds as possible in 15:00 of
9 x Deadlift (185/135lbs)
12 x Push-ups (CFGS)
15 x Box Jumps (24/20'')

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

Skill Development (01.19.2012)
Rest for tomorrow... or spend a little time experimenting with the new sandbags. Recommendations? Play around with various methods of ground-2-overhead if you're looking for a great place to start.
Uh oh.

Burpee Challenge (Optional)
32 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.19.2012)
''Tempo 80-85%''
Swim, Bike, Run, or Row (C2)
SC: 35 minutes
LC: 60 minutes
U: 120 minutes

Notes: Choose a time domain that best represents your objective event/distance.

Post distances to comments.

''Press 3-3-3+ & Black Lung II'' (01.18.2012)

Warm-up Drills (01.18.2012)
3:00 x Speed Rope (cumulative)
15 x Burpee Jumping Pull-ups
''Burgener Drill'' (3Rnds/PVC)
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Press 3-3-3+'' (01.18.2012)
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)
3 x 70%
3 x 80%
3+ x 90%

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

''Black Lung II'' (01.18.2012)
6-9 Rounds of Maximum Effort Rowing
(1:00 on x :30 rest)

Notes: Accumulate as many meters as possible during the work intervals. If athletes can still hold within 20m of the previous max effort interval they may continue for up to 9 rounds of oxygen indebtedness.

Post total meters, average wattage, and damper setting used to comments.

Burpee Challenge (Optional)
31 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.18.2012)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries

Post times to comments.

''Irrelevant'' (01.17.2012)

Warm-up Drills (01.17.2012)
Row 1000m
9 Fundamentals x 5 reps each
''Burgener Drill'' (3Rnds/PVC)
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Irrelevant'' (01.17.2012)
For time
25-20-15-10-5 reps each of
Wallball (20/14lbs)
KB Swings (32/24kg)
Toes-2-Bar

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


Skill Development (01.17.2012)
3 Rounds for quality of
20 x Back Extensions
:20 x L-sit (cumulative)

Burpee Challenge (Optional)
30 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.17.2012)
Swim, Bike, Run, or Row (C2)
5 Rounds of (1:00 on x 2:00 rest)
Easy recovery pace for 5 minutes after all five rounds have been completed, then…
5 Rounds of (1:00 on x 2:00 rest)
Done!

Post distances to comments.

''Back Squat 3-3-3+ & Ryan'' (1.16.2012)

Warm-up Drills (1.16.2012)
Row 500m
2 Rounds for quality of
7 x Back Squat (45lbs)
7 x Press (45lbs)
7 x Deadlift (45lbs)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch

''Back Squat 3-3-3+'' (1.16.2012)
Work through the following sets of Back Squats 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)
3 x 70%
3 x 80%
3+ x 90%

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

''Ryan'' (1.16.2012)
Complete 5 Rounds for time of
7 x Muscle-ups
21 x Burpees

Notes: Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

He is survived by his parents Andrew and Jackie Hummert.


Burpee Challenge (Optional)
29 x Burpees

Mobility WOD

CrossFit Endurance WOD (1.16.2012)
''2x5/5x1''
2 Rounds of (5:00 on x 2:00 rest)
Immediately follow the final 2:00 rest with:
5 Rounds of (1:00 on x :30 rest)

Hold max pace possible for each interval.

Post distances to comments.

''JaM'' (01.13.2012)

Warm-up Drills (01.13.2012)
3:00 x Speed Rope (cumulative)
9 Fundamentals x 5 Reps each (45lbs)
-Groiners
-Scorpion Stretch
-Calf/Soleus Stretch
-Sumo Squats
-Shoulder Mobility (Choice)





''JaM'' (01.13.2012)
Complete for time
Row 1500m
21-15-9 for time of
Thrusters (95/65lbs)
Pull-ups

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

Skill Development (01.13.2012)
Rest for the crucible that approaches... Mobility WOD: Watch one video, stretch, foam roll, and apply yourself to improving movement.

Burpee Challenge (Optional)
28 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (01.13.2012)

''Press 5-5-5+ &The CIF Team WOD'' (01.12.2012)

Warm-up Drills (01.12.2012)
Row 2 Minutes
2 Rounds of
7 x Press (45lbs)
7 x Push Press (45lbs)
7 x Thruster (45lbs)
-Groiners
-Scorpion Stretch
-Calf/Soleus Stretch
-Sumo Squats
-Shoulder Mobility (Choice)

''Press 5-5-5+'' (01.12.2012)
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: Thanks to Gary's ridiculous amount of mathematical know how (Fibonacci what?) he's been able to add a few new exceptional details to the formulas that work the spreadsheets.
Continue to slay and enjoy, freaks!
1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''The CIF Team WOD'' (01.12.2012)
In teams of two athletes complete the following for time.
5 x Muscle-ups
10 x Handstand Push-ups
15 x Burpee Jumping Pull-ups
20 x Medicine Ball Cleans (20/14lbs)
30 x Hi-Lo DB Lunge Complex (50/35lbs)
40 x KB Sumo Deadlift High Pull (32/24lbs)
50 x Wallball (20/14lbs)
200 x Double-unders

Notes:
I. Only one teammate may be working at a time. The repetitions per movement may be partitioned as needed, however, each athlete must complete all of a given workload before anyone is permitted to move onto the following task.

II. The Hi-Lo DB Lunge Complex calls for each athlete to begin with one DB held locked out overhead and one DB held by their side. The movement begins in the standing position and has the athlete lower into a lunge position, then into a kneeling position then into a lunge position (with the opposite leg) and finally back to the start for one complete repetition. Switch dumbbell sides and reverse the leg sequence of lunge/kneel after 15 reps, complete another 15 repetitions in this manner for a total workload of 30.

*Scaling for Muscle-ups: 10 x Pull-ups + 10 x Ring Dips
*Scaling for Handstand Push-ups: 10 x DB Push Press (50/35lbs)
*Scaling for Burpee Jumping Pull-ups: 15 x Burpees + 15 x Jumping Pull-ups
*Scaling for Hi-Lo DB Lunges: Use only one Dumbbell held overhead.
*Scaling for Double-unders: 400 x Single-unders

Post total time to comments.

Burpee Challenge (Optional)
27 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.12.2012)
''12x3:2 Intervals''
12 Rounds of (:30 on x :20 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 8-10

Post distances to comments.

''Head Rush'' (01.11.2012)

Warm-up Drills (01.11.2012)
Row x 1000m (technique)
''Burgener Drill'' (3Rnds/PVC)
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Head Rush'' (01.11.2012)
Complete for time
21-18-15-12-9-6-3 reps each of
Hang Clean (115/85lbs)
GHD Sit-ups

Notes: Hang Cleans may be Hang 'Power' Cleans or 'Squat' Cleans. Scale GHD Sit-ups to Abmat Sit-ups if you still have significant difficulty maintaining a stable midline (do not arch your back), are unable to aggressively extend your knees during trunk flexion, or find that 15 unbroken reps is extremely difficult.
When I personally find myself itching to run face first into a WOD that I should be scaling the quote: ''All Glory Is Fleeting'' usually sobers me up... just because it happens to be some arbitrary 'standard' or a CrossFit competition format does NOT always coorrelate to an end result that has provided me with the most potent training stimulus. Heavier, faster, tougher, harder... It's all worthless unless it's done right.
Get some, freaks.

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Post times to comments.

Skill Development (01.11.2012)
3-5 Rounds for quality of
Max Time x Ring Support Hold

Notes: Scale to Static Holds (static dip position) or use the rings in a Push-up position. Do your best to remind yourselves throughout the skill development today that this drill is as much a hollow body position hold as it is the top/lockout of a Ring Dip. Turn out 45 degrees if possible.

Oh, and stop stressing out because I forgot to post it yesterday, Joel...

Burpee Challenge (Optional)
26 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.11.2012)
Swim, Bike, Run, C2
9 Minute Time Trial at maximal effort.

Post distances to comments.

''Bennett'' (01.10.2012)

Warm-up Drills (01.10.2012)
Run 800m
12-9-6 reps each of
Medicine Ball Cleans
Push-ups (CFGS)
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Bennett'' (01.10.2012)
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24kg)

Notes: 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... Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.

Skill Development (01.10.2012)
For quality:
30 x Knees-2-Elbows/Toes-2-Bar

Mobility WOD

CrossFit Endurance WOD (01.10.2012)
Swim, Bike, Run, or Row (C2)
3 Rounds of (8:00 on x 4:00 rest)

Hold maximal distance possible.

''Back Squat 5-5-5+ & Barry'' (01.09.2012)

Training Schedule:
These class times and the way in which we conduct them are absolutely paramount in facilitating our capacity to provide a progressively greater depth of education/training.
The improvements we've begun to introduce have and always will be driven by an obsessive desire to constantly improve the efficacy of how we are training for elite fitness.
Thank you once again to our crew for their support in this, especially as we continue to grow at what has been the fastest rate in the history of CFNH's infancy.

Monday-Friday
5:00am WOD
6:00am WOD
7:00am WOD
8:00am WOD
9:00am WOD
--
4:00pm WOD
5:00pm WOD
6:00pm WOD
7:00pm On-Ramp Course
(M/W/F Starting 01.09.2012)
Saturday
Open Gym 9-11am

Warm-up Drills (01.09.2012)
Run 800m
2 Rounds for quality of
7 x Back Squat (45lbs)
7 x Press (45lbs)
7 x Deadlift (45lbs)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch

''Back Squat 5-5-5+'' (01.09.2012)
Work through the following sets of Back Squat 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%

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Barry'' (01.09.2012)
10-9-8-7-6-5-4-3-2-1 reps for time of
1-Arm DB Snatch (R,50/35lbs)
1-Arm DB Snatch (R,50/35lbs)
Burpee Box Jumps (24/20'')

Notes: Calm down, Joel, your 25 x Burpees are inside the 55 total reps of Burpee Box Jumps.

Mobility WOD

CrossFit Endurance Rest Day (01.09.2012)

Open Gym (01.07.2012)

Open Gym (01.07.2012)
CFNH will be available to it's athletes today from 9-11am for all sorts of debauchery and mayhem... We thank everyone for all the effort that's going into making the new schedule of training work so well right off the starting blocks.
The feedback has been overwhelming. More to come soon, freaks!


**Spoiler Alert: New Links to Weight Charts/Spreadsheets/5-3-1 Percentages'
Coach Burgener and Brian of Potomac CrossFit have graciously given us permission to share the following spreadsheet utilities they've created, which are light years beyond the functionality of the old style calculator we've been using.
Read on, then go play with your new toys:

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Better training tools to help track progress and keep you prepared? Yes, please.
Below are two new links that will replace the old 1RM calculator for daily use in the posts.
When we published these spreadsheets we did so with Google Docs to ensure that athletes would be able to access the documents, track and log their own data, and reference the percentage charts in any manner they prefer (online reference, saved google doc, download and use the spreadsheets locally).
Everybody calm down... we know they look a bit complicated at first, but there are simple DIRECTIONS INCLUDED at the beginning of each spreadsheet. In addition Monday's post will have a concise step by step outline included detailing how to get the most out of your much improved Wendler Spreadsheet.
The small learning curve is worth it, as our CrossFitters will now be able to use a personal 1RM to extrapolate out several months of 5-3-1 strength training (complete with automatic adjustments to .9, and each training day's lifts,sets/reps/and percentage based loads laid out and ready to go).
More perks? Two new favorite functions: The spreadsheet actually taunts you into working harder... by giving out a target number of reps to hit on your last plus set each day (based on 1RM and other entries).
Athletes will also be able to establish a theoretical projection of their capacity (# reps) to perform at submaximal loaded sets. Do you know off the top of your head how many Push Press reps you could likely execute Unbroken using 70% of your 1RM? Now you have somewhere to start...
Thank you to Coach Burgener and Brian from Potomac CrossFit for allowing us to share these incredibly useful spreadsheet resources with our crew.

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Whippet'' (01.06.2012)

**January 9th @7PM: On-Ramp Class Kick-off!
This change of time will better support/facilitate the new schedule and training curriculum.

Warm-up Drills (01.06.2012)
Row 2 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Scorpion Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch






''Whippet'' (01.06.2012)
For Time:
10 x Front Squat (155/115lbs)
20 x Double-unders
8 x Front Squat (155/115lbs)
30 x Double-unders
6 x Front Squat (155/115lbs)
40 x Double-unders
4 x Front Squat (155/115lbs)
50 x Double-unders
2 x Front Squat (155/115lbs)
60 x Double-unders

Notes: The 8 & 9 am classes need to ensure they apply some noise/drop control please, use racks as necessary.
1-Rep Maximum/Percentage Calculator

''Bouncing Bettie'' (01.06.2011)
Complete as many rounds as possible in 6:00 of
7 x Ring Dips (strict)
15 x Slamball (20/14lbs)
or
24 x Burpees (Thanks Joel)

Mobility WOD

CrossFit Endurance WOD (01.06.2012)
''Tempo 85-95%''
Swim: 1000m/y total at 85% for the first 500m/y, 95% for the last 500m/y
Bike: 20 miles total at 85% for the first 10 miles, 95% for the last 10 miles
Run: 10km total at 85% for the first 5km, 95% on the last 5km
C2: 3000m total at 85% for the first 1500m, rest for 1 minute, 95% for the last 1500m

Post times and notes on terrain to comments.

''M.E. Press & Viking Helen'' (01.05.2012)

**Scheduling Change: January 9th @7PM On-Ramp Class Kick-off! This change of time will better support/facilitate the new schedule and training curriculum.







Warm-up Drills (01.05.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
23 x Burpees (Thanks Joel)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''M.E. Press'' (01.05.2012)
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:1-Rep Maximum/Percentage Calculator

''Viking Helen'' (01.05.2011)
Complete the following for time
500m Row
21 x KB Swings (32/16kg)
30 x Pull-ups
500m Row
15 x KB Swings (32/16kg)
20 x Pull-ups
500m Row
9 x KB Swings (32/24kg)
10 x Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (01.05.2012)
''4/2/1''
Swim, Bike, Run, or Row (C2)
4 min on x 3:00 min rest
2 min on x :30 sec rest
1 min on x 3:00 min rest
2 min on x :30 sec rest
4 min on x Done!

Post distances to comments.

''Ripper'' (01.04.2012)

Warm-up Drills (01.04.2012)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
22 x Burpees (Thanks Joel)
-Sumo Squats
-Scorpion Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch






''Ripper'' (01.04.2012)
For Time
21 x Box Jumps (24/22'')
50 x Wallball (20/14lbs)
25 x Pull-ups (C2B)
50 x Wallball (20/14lbs)
21 x Box Jumps (24/22'')

Notes: Take extreme care when mixing poisons like gasmasks and box jumps. Don't turn an ankle!

Post times to comments.

Skill Development (01.04.2011)
Re-Test 2:00 Drill
Max Reps x GHD/Abmat Sit-ups in 2:00

Mobility WOD

CrossFit Endurance WOD (01.04.2012)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

Post distances to comments.

''Coe'' (01.03.2012)

** Next Intro Course Begins January 9th at 630pm.

Warm-up Drills (01.03.2012)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
21 x Burpees (Thanks Joel)
-Sumo Squats
-Scorpion Stretch
-Shoulder Opening Drill (wall)
-ITB Stretch

''Coe'' (01.03.2012)
10 Rounds for time of
10 x Thrusters (95/65lbs)
10 x Ring Push-ups

Post times to comments.


Skill Development (01.03.2012)
3 Rounds at your own pace of
5 x Hollow Rocks
:10 x L-sit
15 x Hip & Back Extensions
20 x GHD Sit-ups

Mobility WOD

CrossFit Endurance Rest Day (01.03.2012)

''M.E. Back Squat & Mandatory Fun'' (01.02.2012)

''It's like we're giving them Stockholme Syndrome.''
--Observer comment made during class #1 of the four week CFNH On-Ramp Program.

Happy New Year, freaks!
**Today is the first day of our new hard schedule where athletes are expected to arrive on the hour and be ready to crush the WOD 15 minutes past. We've provided weeks of warning and by now most are already conforming to the new regimentation that has become integral to our maintaining the quality of each day's training.
We thank everyone in our crew for their help as we establish this new policy...
other big news is obviously pending. Yessssssss.

**ONRAMP SCHEDULE WILL BE POSTED DAILY STARTING TOMORROW.



Warm-up Drills (01.02.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
20 x Burpees (Thanks Joel)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch

''M.E. Back Squat'' (01.02.2012)
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Back Squat.

Back Squat 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Mandatory Fun'' (01.02.2012)
Against a 15:00 Running Clock complete the follwing
Run 800m
In the time remaining complete AMRAP of:
5 x Handstand Push-ups
12 x 'Unbroken' KB Swings (32/24kg)

Mobility WOD

CrossFit Endurance WOD (01.02.2012)
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!

Post distances to comments.