Wednesday 2.21.18

Wednesday 2.21.18

Weightlifting A. Clean and Jerk: Every 1:30 for 6 sets: 2 clean and jerks Conditioning B. Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
Tuesday 2.20.18

Tuesday 2.20.18

Strength A1. Back Squat – 5@60%, 5@65%, 4@70%, 4@75%, 3@80% A2. Weighted Strict Pull-ups x3 (one set in between each set of back squats) Conditioning B. EMOM 12 1st min: 5/3 strict HSPU (add a deficit if you can) 2nd min: 10 power cleans (135, 95) 3rd min: 40 double...
Monday 2.19.18

Monday 2.19.18

Opens week!! If you missed Saturday’s post about the opens check it out (talks about what the opens are and how the next five weeks will play out class schedule wise). Programming will be based on getting us ready to hit the opens wod hard come Friday or Saturday.¬† Strength A. Strict Press 3@70%, 2@80%, 1@90% Then take 3-4 attempts for a 1 RM. Give yourself adequate time in between each lift so you are recovered to go heavy. Conditioning “Spiked Punch” B. AMRAP 7 3-6-9-12-15-18-21-24….etc Power Snatch (95, 65) Bar facing burpees Thru 3 = 6 reps Thru 6 = 18 Thru 9 = 36 Thru 12= 60 Thru 15 – 90 Thru 18 = 126 Thru 21 –...

The Opens at CFND and Scheduling

So you have started to hear more and more about these opens. A bunch of you (over 60!) have signed up for “the opens internal competition.” But what exactly are the Crossfit Games Opens? Start with this video to get a basic idea. If you want to join the CFND team as a whole and sign up for the Opens you can sign up at games.crossfit.com. This year, even if you do not sign up for the Opens on an official scale, you can sign up for our “internal opens,” as many of you have done. We will be doing the exact same workouts that Dave Castro, the program director for the opens, will program on Fridays and Saturdays. You will need to follow the standards and perform the workouts as prescribed (there will be an Rx, a scaled, a teen and a fitness variation of each workout). In order to do so, you will have a judge and then judge others yourself. Push yourself with whichever will challenge you the most. You will surprise yourself I promise For the next five weeks here is what CFND’s schedule will look like: Monday-Thursday Classes will be programmed as they usually are Friday – If you are signed up for the opens you will have two choices: 1) Do the opens workout or 2) Do another workout that will prep you for the opens workout. – If you are NOT signed up for the opens – the opens workout will be your WOD (unless you plan to come in to do it on Saturday). NO exceptions!! Saturday This is THE day!...
Saturday 2.17.18

Saturday 2.17.18

In Teams of 2: AMRAP 22 20 SDHP (53, 35) 10 Push ups 20 Box Jumps 40 SDHP 20 Push ups 40 Box Jumps 60 SDHP 30 push ups 60 box jumps 80 SDHP 40 push ups 80 box...

Rule 76

Hey Rowdies! I know some of you saw the FB post and chances are seeing my ugly mug you quickly turned it off (or it was just way too long). I also know not everyone has FB so thought I would go this route as well. The next few weeks or so I wanted to re-iterate some values that we have held and will continue to hold at CFND. I thought this was good timing as the Opens are upon us and we have such a great push behind our internal opens competition over the next five weeks! A few of us used to work out together on a pretty consistent basis. There was a stretch where we were finding ourselves caught up in making excuses about how the workouts were going: “my hands were sweaty so I lost the barbell…otherwise I would have had another round” or “my toenail caught the box so I tripped and that’s what ruined my score” among a million other excuses. Finally, one of the guys that worked out with us said, “Hey, Rule 76.” For those of you that have seen the movie¬†Wedding Crashers you know exactly what this means: “Rule 76: No excuses. Play like a champion.” That became our mantra and what we would jokingly throw at each other anytime someone started making an excuse, ANY excuse, for how their workout went. Here’s what we hope to create at CFND: an attitude and atmosphere of Rule 76. What does that mean for us? That whether you are a coach, an athlete, a mom, a dad, a brother, a sister, a...