Monthly Archives: January 2014

1/31/2014 – WOD

Strength
Back Squat 5×5 @ 90% – Week 5
—Use same weight as monday. This is the last heavy 25 reps!

Conditioning
Make-up day! Use the remaining time in class to work on skills or make up a WOD you missed this week.

Reminders
1) Nina from Custom Fit Meals will be in on Saturday for you to sample some of the menu.
2) Nutrition Challenge is over this weekend! Make sure to weigh-in, get measurements taken, & redo the baseline WOD either Saturday, Monday, or Tuesday. The baseline WOD will be programmed on Monday.
3) Tri County Throwdown is this Sunday at CF Rage! Come out and support our Ragers!

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1/30/2014 – WOD

Strength
Hi Hang Snatch – 2 EMOM for 8 minutes
—Start @ 70% & work up to a heavy 2.

Conditioning
For Time
21 C2B Pull-ups
21 Box Jump Overs 24/20″
9 Hang Power Snatches 135/95lb
15 C2B Pull-ups
15 Box Jump Overs 24/20″
7 Hang Power Snatches 135/95lb
9 C2B Pull-ups
9 Box Jump Overs 24/20″
5 Hang Power Snatches 135/95lb

Assistance
Weighted Strict Pull-ups 3×8 (heavy)

WOD Notes: Weight for the HPS is 70% of 1RM. You may scale C2B by doing chin over bar & you may scale the height of the box.

Reminders
1) Nina from Custom Fit Meals will be in on Saturday for you to sample some of the menu.
2) Nutrition Challenge is over this weekend! Make sure to weigh-in, get measurements taken, & redo the baseline WOD either Saturday, Monday, or Tuesday. The baseline WOD will be programmed on Monday.
3) Tri County Throwdown is this Sunday at CF Rage! Come out and support our Ragers!

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Vinny – Repping out some hang power snatches!

1/29/2014 – WOD

Strength
Squat Clean – 1 EMOM for 10 minutes
—2@80%, 4@85%, 4@90%

Conditioning
3 Rounds For Time
10 Deadlift 275/175lb
50 Double Unders
—Rest 2 minutes
3 Rounds For Time
15 T2B
15 Slam Balls 50/35lb
—Rest 2 minutes
Bike 1 Mile For Time

Assistance
Accumulate 3 minutes in a sorensons hold (face the ground on GHD)

WOD Notes: Deadlift weight is 60% of 1RM. Scaling for DU is 125 singles or 25 DU.

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1/28/2014 – WOD

Strength
Bench Press (normal grip) – 5×5
—Start @ 75% & work up to a heavy 5RM

Conditioning
“2014 Miami Wodapalooza – WOD #2”
3 Rounds For Time
3 Rope Climbs 15′
7 Shoulder To Overhead 205/135lb
11 Burpee Box Jumps 30/24″

Midline
4×25 Sit-ups (weighted)

WOD Notes: Time domain for this WOD is 5-10 minutes. Click on the link above to see some of the times for this WOD 2 wkends ago. Shoulder to overhead weight should be 70% of 1RM. Scaling for rope climbs are 2 up/downs, 5 pull-ups, or 8 ring rows per rope climb. You may mix and match each round. You may also scale the height of the box.

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1/27/2014 – WOD

Strength
Back Squat 5×5 @ 90% – Week 5
—This will be a huge test of mental toughness, so get fired up! Next week will be a small deload week. We will test a for a new 1RM Week 7. Get all 25 reps in even if it takes more than 5 sets.

Conditioning
4 Rounds (Each Round is 95-100% effort!)
15 DB Snatches 80/45lb
20 Pistols (alternating)
25 Cal Row
—Rest 2 minutes between rounds

WOD Notes: Pistols = 1 legged squat. You may scale them by doing assisted pistols or 20 lunges with a very light weight. Each row must be 95-100% effort!

Here’s a few pics from the East Coast Championships in Boston this past weekend! ECC Results
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The champ Rich Froning!

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With the legend Chris Spealler!

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1/25/2014 – WOD

For Time
50 KB Swings 70/53lb
7 Power Snatches 155/105lb
100 DU
7 Power Snatches 155/105lb
50 Wall Balls 20/14lb
7 Power Snatches 155/105lb
50 Burpees

WOD Notes: Power Snatch weight is 65-70% of 1RM. Scaling for double unders is 250 singles or 50 double unders.

Community Notes: Good luck to Kurt & Chris who are competing at CF 181P!

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1/24/2014 – WOD

Strength
Back Squat – 5×5 @ 87.5%
—Remember to get all 25 reps in at this percentage, even if it takes you an extra set to do so.

Conditioning
Make-up Day! Use the remainder of class to work on skills or make up a WOD you missed. Just know that Saturday’s WOD will be a longer one. Beth will be coaching the 4pm & 5pm classes today. 4pm class – Please clear space for the 5pm, so Beth can get them warmed up in a group. Mary & Jenny will coach Saturday’s classes. Open gym is 11-1pm on Saturday

Announcement: Saturday Jan 25th, watch JT at the East Coast Championships here or follow real time results.

1/23/2014 – WOD

Conditioning
Row 2k For Time (Benchmark on PR Board)
—Rest 5-7 minutes
5 Rounds (each round is 95-100% effort)
2 Rope Climbs 15′
10 Slam Balls 50/35lb
5-10-15 yard shuttle run sprint
—Rest 90 sec between rounds

WOD Notes: There is no strength today, since I would like you guys to get in 2 little mini met-cons. If you want to make-up the bench press & DB rows you may do that either at the start or end of class. Scaling for rope climbs are 3 up/downs per rope climb or 7 burpees/rope climb. You may also scale the weight of the slam ball. Each round is a 2×5, 2×10, 2×15 yard shuttle run sprint.

Reminder: Master’s competition is this Saturday at CF 181P. Sign-up if you’re interested.

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1/22/2014 – WOD

***5:30am class is cancelled***
Strength
a) Bench Press (close grip) – 6×2 (heavy)
b) DB Bent Over Rows w/ 1 arm – 4×10 (each arm, heavy)
—Switch back & forth between a and b

Conditioning
“CFNE East Coast Championship WOD #2″
50′ Handstand Walk
15 Power Cleans 205/135lb
50′ Handstand Walk
30 T2B
50′ Handstand Walk
15 OHS 205/135lb
—Rest 5 minutes
Air Dyne: 2×60 sec All Out (arms only), 2×60 sec All Out (legs & arms)
—Rest 90 sec between efforts

WOD Notes: This is a repeat from yesterday, since only 6 people did this WOD. If you came both monday & tuesday (Diana, Lauren, Dianne, Stacey T) you will do some squat cleans for strength & row 2k for conditioning. If you do this WOD Rx’d (handstand walks), it comes down to the OHS at the end. Muscle fatigue in shoulders comes into play. Time to beat is 6:59 Rx’d. Scaling for handstand walks are 5 wall climbs each round, 3 full laps, or 15 Push Press @ 60%. Power clean weight is 75%. Most of you will have to go lighter on the OHS at the end, so scale appropriately to where you can complete them in 1-2 sets.
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Tri County Throwdown – after week 2 Rage is in 1st place!
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Jimmy – Working close-grip bench!

1/21/2014 – WOD

Strength
a) Bench Press (close grip) – 6×2 (heavy)
b) DB Bent Over Rows w/ 1 arm – 4×10 (each arm, heavy)
—Switch back & forth between a and b

Conditioning
“CFNE East Coast Championship WOD #2”
50′ Handstand Walk
15 Power Cleans 205/135lb
50′ Handstand Walk
30 T2B
50′ Handstand Walk
15 OHS 205/135lb
—Rest 5 minutes
Air Dyne: 2×60 sec All Out (arms only), 2×60 sec All Out (legs & arms)
—Rest 90 sec between efforts

WOD Notes: If you do this WOD Rx’d (handstand walks), it comes down to the OHS at the end. Muscle fatigue in shoulders comes into play. Time to beat is 6:59 Rx’d. Scaling for handstand walks are 5 wall climbs each round, 3 full laps, or 15 Push Press @ 60%.  Power clean weight is 75%. Most of you will have to go lighter on the OHS at the end, so scale appropriately to where you can complete them in 1-2 sets. Yes, I know we squatted A LOT yesterday! This is a low volume squat workout, so it will be good to flush the legs out.

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These Ragers made it in today for open gym!