Category: WOD

WODhopper features

Posted on by admin

Hey CFD!

 

I wanted to update you all on the features you may not know about available to you all.

 

The crew at WODhopper does such a great job of listening to feedback from the community and implementing updates to the system.  You may now know about all the features that are at your fingertips on the very system you use to RSVP to class every day, so I encourage you to play around with the menu and see what else is available to you!

 

Now that it requires a log-in (that it remembers, so you don’t have to re-enter everything), you have access to a profile that is available only to you and the coaches here at CFD.  As much as we try to plug in numbers every day, sometimes things get missed or details get overlooked, so I encourage you all to plug in your numbers as you go!  You have the ability to input scores, annotate if it’s a PR, and even add notes to it, so you can have some things to keep in mind next time that particular benchmark comes up (for example, you hit a new number on your back squat, but you could annotate in your notes that you overshot your number, failed a lift, and then dropped back down and hit a lower number.  Maybe next time, I’ll be more careful on how I build to this number and try to get even more!).

 

Also, the workout is exclusively posted on WODhopper now.  No more going to the WOD tab on the website to see the workout!  Currently the day’s workout isn’t available to view until that day (as soon as it turns midnight).  However, I requested that we be able to release the next day’s workout at 7pm the evening before, and WODhopper is prioritizing that for the next update.  For the time being, we’ll have to be patient to view the workout the day of.

 

Let me know if you need assistance with the system, but most can be figured out by just playing around with it!

 

Keep up the great work guys!  There’s already been some big numbers put up this morning!

 

—Coach Phil

4/4

Posted on by admin

4/4

 

Starting April 6th, I’ll be removing the WOD page from the website and utilizing the WODhopper system exclusively for publishing and tracking our workouts.  This is to add a degree of exclusivity to your CFD membership, and also allows me to better track our workouts and data points to offer a better, more catered program design to our population.  Log in using your email and check it out!  There are a lot of cool features there, and you’re able to log your own workouts, benchmarks, track PR’s, and much more!  Let’s hash out any issues we may have with logging in this week so we can be smooth sailing from here out!

 

A.  Build to a heavy 3-position power clean in 12 min

 

For max reps:

 

-:30 AMRAP C2B/pullups

*rest 45 sec

-:30 AMRAP HPC @ 185/105

*rest 45 sec

-:30 AMRAP T2B

*rest 3 min, x 3 rounds

 

**may do as a team workout or as an individual.  Team members may start at any station and move through in order with their partner(s) for total cumulative reps.

4/3

Posted on by admin

4/3

 

Starting April 6th, I’ll be removing the WOD page from the website and utilizing the WODhopper system exclusively for publishing and tracking our workouts.  This is to add a degree of exclusivity to your CFD membership, and also allows me to better track our workouts and data points to offer a better, more catered program design to our population.  Log in using your email and check it out!  There are a lot of cool features there, and you’re able to log your own workouts, benchmarks, track PR’s, and much more!  Let’s hash out any issues we may have with logging in this week so we can be smooth sailing from here out!

 

A.  behind-neck strict press, front rack strict press (3.2)

*no moving your hands!

x5 sets

 

For time:

-1k row

-800m run

-500m row

-400m run

4/2

Posted on by admin

4/2

 

A.  Build to a heavy 3-rep hand squat clean in 12 min

 

4 rounds of:

-10 front squats @ 70% of A

-10 T2B (as strict as you are able!)

-10 wall ball 20/14 to 12/11′ target

-50ft farmer carry AHAP/hand

-10 shoulder shifts/touches (5/side)

*keep moving as best as you are able, but move as efficiently as you can throughout–not for time!

4/1

Posted on by admin

4/1

 

Starting April 6th, I’ll be removing the WOD page from the website and utilizing the WODhopper system exclusively for publishing and tracking our workouts.  This is to add a degree of exclusivity to your CFD membership, and also allows me to better track our workouts and data points to offer a better, more catered program design to our population.  Log in using your email and check it out!  There are a lot of cool features there, and you’re able to log your own workouts, benchmarks, track PR’s, and much more!  Let’s hash out any issues we may have with logging in this week so we can be smooth sailing from here out!

 

A.  2 snatch-grip RDL’s w/2-sec pause @ knee, then RDL into snatch pull on 3rd rep

*elbows high, keep bar close!

x5 sets

 

10-9-8-7-6-5-4-3-2-1 of:

-kb swing 70/55

-pullup

 

*rest 3 min, right into:

-30 burpees for time

3/31

Posted on by admin

3/31

 

Starting April 6th, I’ll be removing the WOD page from the website and utilizing the WODhopper system exclusively for publishing and tracking our workouts.  This is to add a degree of exclusivity to your CFD membership, and also allows me to better track our workouts and data points to offer a better, more catered program design to our population.  Log in using your email and check it out!  There are a lot of cool features there, and you’re able to log your own workouts, benchmarks, track PR’s, and much more!  Let’s hash out any issues we may have with logging in this week so we can be smooth sailing from here out!

 

A.  15 min:  split jerk tech work, building to a heavy with perfect form

 

2 RFT of:

-50 pushups

-800m run

3/30

Posted on by admin

3/30

 

Starting April 6th, I’ll be removing the WOD page from the website and utilizing the WODhopper system exclusively for publishing and tracking our workouts.  This is to add a degree of exclusivity to your CFD membership, and also allows me to better track our workouts and data points to offer a better, more catered program design to our population.  Log in using your email and check it out!  There are a lot of cool features there, and you’re able to log your own workouts, benchmarks, track PR’s, and much more!  Let’s hash out any issues we may have with logging in this week so we can be smooth sailing from here out!

 

A.  OHS work, 2 reps @ 23×1 tempo x 5 sets

*use a grip a bit narrower than your normal OHS grip

 

B.  Snatch pull under 3 x 5 sets

 

C.   Tabata row for max calories

3/27 & 3/28

Posted on by admin

15.5

 

For time:

-27 cal row

-27 thrusters 95/65

-21 cal row

-21 thrusters

-15 cal row

-15 thrusters

-9 cal row

-9 thrusters

*row monitors must be reset each time you return to the rower; your judge is allowed to do this for you.

3/25

Posted on by admin

3/25

 

A.  Build to a heavy squat clean in 12 min

 

EMOM x 20

odd:  1 SC @ 85-90% of A

even:  2-3 MU, or 5-7 C2B pullups

*focus on tight body position here

 

Fitness may scale to a :20 AMRAP strict ring row