5/23/18

On Saturday June 16th The man behind Performance Power Training (PPT) Sam Starlin will be at CFDNR, schooling all of you durning a FREE 2 hour seminar. Start time is 10:00am. Again, this seminar is Free to all CFDNR athletes, so please take advantage of this opportunity to learn some new stuff and understand how the programming works.

Please Note: Mullets and Fanny Packs are not required just highly suggested. 

Warm Up: 5 mins
2 Rounds
10 Single Unders
8 Push Press unloaded bar
10 Double Unders or attempts
8 Anchor point T-2-B

Mobility:
2 min T-spine Drill
2 min/side Lax Ball Chest Smash

Strength: 15 Mins
Strict Press  **90%  + 5 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 16 Min cap
50 Double Unders 2:1 single unders
50 Sit-ups
5 Box Jumps 24/20
40 Double Unders
40 Sit-ups
5 Box Jumps 24/20
30 Double Unders
30 Sit-ups
5 Box Jumps 24/20
20 Double Unders
20 Sit-ups
5 Box Jumps 24/20
10 Double Unders
10 Sit-ups
5 Box Jumps 24/20

Post Score on white board.

Elite Competition Class

1. Conditioning
For Time:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

2. Skills
Alternating On the Minute x 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch x 1 rep

Start at 70% of 1-RM Power Snatch & build to today’s heavy across the 8 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90-95%

C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat

*Set 1 – 1 rep @ 90%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 6 reps

(Goal weight should be 80-85% of 1-RM Clean)

Performance Power Training

Wednesday, MAY 23rd, 2018
Active Rest Day
400m sled drag
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
10min EMOM:
10 Bench Press AHAP
-then
100 Dbl KB walking lunges (70 each hand)
*every drop, 20 cal bike

5/23/18 QuickFit

Warm Up: 6 Mins

2 Rounds – 20 Seconds of Each:
Lateral Ski Jumps
Jumping Jacks
Burpees
Push Ups
Mountain Climbers Over Unders
Then: 5 Slow Inchworms w/ Abdominal Stretch

Metcon: 18 Min

8 Min AMRAP:
7 T2B
7 Dips
20 DU or Singles

Rest 2 Mins

8 Min AMRAP:
7 V-Ups / Sit-Ups
7 Push Ups
20 DU or Singles

5/22/18

On August 18th fans from both sides will come together to throwdown and find out who has the fittest fans! Registration opens Monday May 28th with early bird pricing.

Use code MURPH at check out. Ask Kyle/Kody or check out the FB event page for more info https://www.facebook.com/events/197642074210787/

Warm Up: 8 mins
3 Rounds
200 M run
6 reps of wod Barbell complex unloaded barbell

Mobility:
90 sec /side Lat smash
2 min/side Tricep smash

Strength: 8 Mins
Deload week keep the same reps as last week or move down a rep or two
8 Min EMOM
Odd min: Pull Up
Even min: T-2-B

Metcon: 20 Min
4 Rounds x 3 reps of the following Complex for load:
1 Rep = 1 Oly. DL + 1 Hang Power Clean + 1 Hang Sq. Clean + 1 Full Clean + 1 Front Squat
*Do not set the bar down until after 3 consecutive reps and a full round has been completed.
Rest as needed between rounds and increase weight each round.

Post Score on white board.

Elite Competition Class

1. Conditioning
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.

2. Midline
4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets.

Performance Power Training

Tuesday, May 22nd, 2018
Jet Fuel: Afterburner is part of Jet Fuel Today
400m Run
Samson Stretch https://youtu.be/Qep84uTfiYI
Spiderman+Reach https://youtu.be/_SHyatulWbc
3x
20 seconds plate jumps
40yd accelerated jog *Start jogging and accelerate to sprint
-then

AFTERBURNER:
10x
4 Lateral box jump overs
2 hurdles (use hurdles if you have them or benches or cones)
20yd Sprint
*Rest is walk back time
*Box Jump switches to lateral overs this week

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Block Pulls (3inch block)
Max 3
-then
1xAMRAP @80%
1xAMRAP @70%
*Compare to Max 5 from April 24th

GainCity:
3×15 Bandy https://youtu.be/Ght6L8wAVVg
-Lateral leg raises (each)
-Donkey Kicks (each)
-Leg extension

Afterburner:
*First

5/22/18 QuickFit

Warm Up: 5 Mins

30 Second Over Unders
30 Second Air Squats
30 Second Jumping Jacks
30 Second Inchworms
30 Second Mountain Climbers
1 Min Samson
30 Second Burpee Broad Jumps

Shoulder Development: 6 Mins

3 Giant Sets of (or 6 mins):
3 Wall Walks
5 DB Strict Press
10 DB Push Press *Rest 1 Min between sets*

Metcon: 14 Min

14 Min EMOM:
Odd: 200/175 M Row
Even: 12 DB Rack Squats

5/21/18

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Freedom WOD Class

Warm Up: 8 mins
3 Rounds
8 Kip Swings
8 Glute Bridge
20 Sec Handstand Hold
5 Cal Row

Strength: 15 Mins
Back Squat  **90%  + 10 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 20 Min
Nate
20 Min AMRAP:
2 Muscle Ups or 4 Pull Ups
4 Handstand Push Ups
8 Kettlebell Swings 70/53 scale 53/35

Post Score on white board.

Elite Competition Class

1. Snatch Skills
On the 1:30 for 7 Sets:
Snatch Pull
Hang Snatch High Pull
2 Power Snatches
2 Overhead Squats
Technique loads. Not to exceed 50% of 1RM.

2. Squat Snatch
On the Minute x 9 – 2 Repetitions
Minute 1 – 60%
Minute 2 – 65%
Minute 3 – 70%
Repeat this cycle (2) additional times

3. Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch without moving feet

*Set 1 – 2 reps @ 60% of 1-RM Snatch
*Set 2 – 2 reps @ 65% of 1-RM Snatch
*Set 3 – 2 reps @ 70% of 1-RM Snatch
*Set 4 – 2 reps @ 75% of 1-RM Snatch
*Set 5 – 1 rep @ 80% of 1-RM Snatch
*Set 6 – 1 rep @ 85% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

C.
In 20 minutes, establish a 1-RM Clean & Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 3 reps

*Sets 1-2 @ 95% of 3-RM Back Squat
*Sets 3-4 @ 90% of 3-RM Back Squat

E.
Three sets of:
Chin-Ups x 8 reps
Rest 60 seconds

Performance Power Training

Monday, 21st, 2018
Jet Fuel: Ski Erg, or Assault Bike aggressively for 1 minute
-then
Tabata alternating:
Renegade rows https://youtu.be/7qZBfOlLiWA
*Use lightweight, focusing on core stability and db control
Push Press
-then Mash Upper Body

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench/Pushups-Superset
7x
3 Bench Press @65%
Max Reps Pushups
**Superset-Perform 3 bench press and immediately perform max reps pushups without rest. Then rest as needed before the next set.
**Scale to get at least 10 reps pushups
-then
Shoulder Press
3×5 +2.5lbs from last week
*If you fail this week, drop 15lbs and reset.

GainCity:
-Red only: 5xmax reps pushups
**Scale to get at least 10 reps pushups
-5×25 DB CSR (chest supported rows) https://youtu.be/JIl8pvixHVA
*For today, hold DBs in line with the bench
-3xDB Curl Dropsets https://youtu.be/kC77aqqsEMc
*Perform 4 dropsets (including the first set)
*Start with a weight you can get 20ish reps with
*Max reps of each sub-sequential weight
-5xmax reps dips
*Scale to get 20ish on the first set.
*Preferably NOT on rings. Use a dip bar if available or benches or boxes or GHD Bars. Scale anyway needed. Slingshot ok. Help from Feet ok.

After Burner:
20-15-10-5
Burpees
Situps

5/21/18 QuickFit

Warm Up: 5 Mins

30 Seconds at each:
KBS
Ring Rows
Torso Circles
Inchworms Mountain Climbers Hollow Hold 200 M Run

Core Development: 4 Mins

1/2 Tabata: 20:10
Hollow Flutters
Walking Planks

Metcon: 15 Min Cap

4 Rounds For Time:
10 Pull Ups
15 KBS
400 M Run

5/18/19

Freedom WOD Class

Warm Up: 6-8 min
3 Rounds 
6 Russian KB Swings
8 Inch Worms w/Push Up
10 Single Leg KB Deadlift (5 per leg)

Mobility: 7 mins
90 sec/side lax ball glute/piriformis
2 mins /side lax ball quads

Strength: 15 Mins
Deadlift  **90%  + 10 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 12 Min
12 Min AMRAP
9 Kettlebell Swings 53/35
9 Burpees
9 Kettlebell Swings 53/35
9 Box Jumps 24/20

Post Score on white board.

Elite Competition Class

1. Conditioning
AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups

2. Row Conditioning
27-24-21-18-15-12-9:
Calorie Row
Rest 1 Minute Between Efforts

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 2 minutes for 12 minutes (6 sets):
Clean & Jerk

*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Sets 4-5 – 1 rep @ 90%
*Set 6 – 2 reps @ 80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%

D.
In 15 minutes, establish a 5-RM Deadlift

E.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 5 reps @ 90-95% of your 5-RM Push Press

Performance Power Training

Friday, May 18th, 2018
Jet Fuel:
500m Row
3x
30mtn climbers
:30 Hollow
-then
Mash lower body

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Deadlift
Squat
6×4 @50%
Deadlift
10×1 @60%

GainCity:
3×20 Weighted Hip Extensions
3×20 GHD Situps

Afterburner:
4x
1minute amrap:
4 Front squats
2 lunges (each)
*Bar cannot touch the ground during the amraps!!
*Lightweight so speed can be maintained
*rest 2 minutes between rounds, 10mins total workout time.

5/18/18 QuickFit

Warm Up: 5 Mins

Complete all of the following
30 Second Lunges
10 Hip Circles Each Direction
30 Second Broad Jump Squats
10 Hip Abductions
30 Second Moutain Climbers
10 Hip “Super dog”

Leg / Hip Development: 6 Mins

2 Giant Sets
10 / Leg DB Bulgarian Squats
10 Steps / Leg X Band Walk
10 / Leg Lumping Lunges Rest 1 Min

Metcon: 12 Min

12 Minute AMRAP
4 / Side Single Arm DB Hang Power Cleans
6 DB Goblet Thrusters
6 Burpee Lateral DB Overs

5/17/18

Image may contain: Bre Snyder, Tyler Jordan and Makenzie Stuart, people smiling, people standing, shorts and outdoor

Throw Back Thursday! 

Freedom WOD Class

Warm Up: 8 mins
Med Ball Warm Up with a partner
Wall Ball Shoots to partner 8 per person
Rugby throw to partner 8 per side per person
Soccer throw to partner 8 per person
MB Sit up/pass to partner 8 per person

Core Development: 5 min
4 Rounds
20 Sec Bicycle Crunch
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
20 Sec Rest

Strength: 5 Mins
Add one rep to last weeks number
5 Min Pull Ups EMOM

Metcon: 16 Min
4 Rounds
20 MB Cleans (pick a weight you can do reps unbroken for each round)
30 Sit Ups
400 M Run

Post Score on white board.

Elite Competition Class

1. Event #4
2 Rounds:
10 Snatches (175/125)
12 Bar-Facing Burpees

Directly into…

2 Rounds:
10 Snatches (115/80)
12 Bar-Facing Burpees

2. Body Armor
Not For Time:
10-8-6-4-2:
Bench Press (Bodyweight)
Strict Chest to Bar Pull-Ups

Performance Power Training

Thursday, May 17th, 2018
Jet Fuel:
Jump Rope For 1 minute
Arm Swings/Circles
2x Hang from pullup bar with chinnup grip for 30 seconds
3x
:20 Handstand
8 Lateral raise, front raise, rear delt fly
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
Max 6
-then
3xMax reps Strict press @50%

GainCity:
3xMax reps pullups (strict)
*Scale to get 10ish first try. Bands ok. Negative with slow lower, better.
3x50m KB Overhead Carry AHAP
*KB in each hand, locked out overhead
3xSuperset
12 dB Curls AHAP
12 DB Skull Crusher AHAP
12 DB Lateral Raises

Afterburner:
10 min EMOM:
10 Pullups (kip ok)
20 Cal Bike
*Alternate minutes. First minute pullups, 2nd minute, bike.

5/17/18 QuickFit

Warm Up: 4 Mins

2 Rounds
200 M Run
10 Ring Rows / Jumping Pull Ups
5 / Leg Jumping Lunges

Core Development: 5 Mins

EMOM x 5 Minutes
15 Sit Ups
Hollow Hold to Finish the Minute

Metcon: 16 Min

12 Min EMOM
Odd: 8-12 Ring Rows
Even: 8 / Leg KB Goblet Lunges
Cash Out: 800 M Run (4 Minute limit)