Don't worry, Mom taught us to share our toys...

From now on I am going to use a short table contents with brief section descriptions so everyone can have an easier time navigating our longer postings. Once I figure out how to make it work without destroying the rest of the post there will be actual anchor tags that you can click on which will drop you right whatever section you desire. Mmmmm HTML.

I. Garage Gym News & Improvements
II. New Friends from down in Australia
III. Website Layout & Navigation Changes
IV. Review of BeyondTheWhiteboard.com
V. Homeade "Pocket Whiteboard"
VI. Scores from Yesterday's WOD's 

New Anvils & Hammers: The Better To Forge Ourselves With, My Dear
The story behind how we acquired a Concept 2 Model D rower (with a PM3 Monitor) and all it's accessories in "out of the box" condition is actually quite a bit more mystical and amazing than Kind Arthur's little old wives's tale about snagging Excalibur from the Lady of the Lake... We don't need rusty swords and soggy women around here, we have Jefe (with his obsessive compulsive behaviour which makes him scour Craigslist for obscure deals on training gear) to thank for this powerful tool. We got this gem for just over $600.00 bucks which is incredibly cheap compared to what it would have cost us with shipping to get it from the factory, and the fact that it is in MINT condition makes my mouth watering shift into actual frothing salivations... the beard is for more than just looks.

Expect some awesome new WOD's like the one that Jefe and our Friend Brad smashed apart this afternoon, and be sure to keep an eye out on Monday for the big post that will unveil all the crazy work we have been doing in the garage this weekend. I can not wait to have everything finally in place so we can get things around here revved up to a fever pitch, but while you are all waiting to come down next week I mine as well give you some homework: Below is a link to get everyone started on the fundamentals of rowing (CrossFit Journal Article By Angela Hart). Ben and some of the MMA fighters have had a preliminary class and actually experienced how potent of a tool the C2 is so throw up any questions you might have about what this thing can do for you in the comments section if you dare listen to Bam Bam's nonsense (there is good stuff in his muddled hieroglyphic word structures, you just have to look really hard for them. Example: he apparently sweats baby oil and no longer actually does anything productive at BAE, replacing his work with surfing only one website...Ours).
CrossFit Journal Free Article: "Rowing Technique"

Lucky for us I went and made some new freinds on the other side of the planet. I was tuned into the unique training CrossFit FX had been doing by David Sailor and the WOD's they post really put an interesting spin on the more traditional formats and stimuli we are now used to seeing from CrossFit.com. They post some of the WOD's from the main page but also toss up their own truly challenging training that some of you would definitely benefit from and enjoy. Check out their site (absolutely packed full of top notch resources) and expect a lot more from these Australian Special Forces CrossFitters to come. In asking for permission to highlight what they were doing for you guys I found another part of this amazing community that was extremely accommodating, they even responded in less than an hour. Thanks CrossFit FX! Keep the pain-festival coming.

Website Layout & Navigation News:
I mentioned it before in passing but now that most of the serious paperwork has been completed I can focus on streamlining and finishing the layout changes I have had planned for the site. You might have noticed the differences in the column on the right side, things should look a lot cleaner now. The CrossFit Journal Link is up at the top and will take you directly to that page where you can peruse for free articles or sign up and start downloading all the content for $25.

The links section is now much easier to navigate and if you hover your mouse over any of the links a small pop-up text box will give you a description of the site you are pointing at (I'm so proud of myself for figuring out that damn html feature that every single link now has cool little descriptions so enjoy my hard work)
That is about it for now but I wanted to let everyone know that there will be some more changes and additions to the layout coming soon. I will keep updates in the posts to let everyone know, and like usual any creative criticism would be greatly appreciated. Also if anyone has any experience with HTML code etc, or blogger templates and feels like answering my nagging issues let me know because I've been fumbling around with this thing for months now and poor Melissa Byers is probably getting pretty pissed with the redundancy of my questions (she has heavy kettlebells and wields them like some she-devil).

BeyondTheWhiteBoard.com News
This is only one of the website options that you guys can use as a logging tool, and I included some links to it recently because I have found it pretty easy to use and definitely valuable as a resource. I have registered us as a gym on there and am working to set things up so that you can go there, sign up (yup it's free) and join CrossFit New Hampshire to log your training amongst your current peers. There are a lot of cool interactive tools on the site to utilize and it's easy for us to throw up tons of custom and insane WOD's for you to track progress on (in addition to all the named classics and mainsite workouts). There are many other features that this site offers and the guys that run it are absolutely dedicated to making it better daily, they respond to every request and are always in the process of adding new features. I will work as quick as I can delineating all the pro's and con's for you guys, so keep your eyes open for updates in future posts that will be building on the review we started here.

Please keep in mind that this website is only one of several that offer quite a variety of tools and I will be registering with at least three others in a similar manner so you can all check them out and see which format works the best for you. They will all be free, otherwise I wouldn't waste your time with them, and before I actually link them I will go through each one in depth to figure out how bad we could all screw our logbooks to h*#! and back before we start utilizing them full steam.

Homemade Travel Sized "Whiteboard"/Logbook Instructions
A couple guys saw this little contraption I was writing in and wondered what the hell it was so I figured I would add another homemade tool to our blog. The last time we had time to take a second and talk about something like this was forever ago when we covered the medicine ball/slammers we constructed over the summer... just goes to show how crazy busy things have been, it's so sad when we can't live up to our McGuiver potential.

Ok, well this little notebook is something I made for about two bucks but you can be sure I didn't get it right on the first try. I have gone through many, many variations of little portable dry erase boards for writing the training schedules out on and using as personal log books. Frustrated was a word that encapsulated my mindset when I happened to stumble an interesting discovery: Permanent Sharpie Pens will stay on the plastic material that two-pocket folders are made out of without rubbing off.

Hey hey, calm your excitement I haven't even gotten to the good part yet. The Sharpie Fine Point Pen's are solid little performers when supporting CrossFitters because they write small and they don't smudge and smear when there is a preponderance of sweat and human metabolic waste material dribbled all over your notes. Here is the best part though, using 91% rubbing alcohol ($1.99 aat Rite Aid or CVS) will completely clear the writing off with very little hassle.

Congratulations... you have discovered a "not-so-white", "more-like-chromatic" dry erase board to use in training.
Instead of just using the face of the folder to log all your times, scores, and rep records during the workout (breathing alone can be difficult enough) you can go ahead and cut down a couple of these 99 cent guys into multiple 3x5 index card sized templates. Once you finish up cutting all the little cards out (I had a pretty easy time with one of those machete-like cutting boards instead of scissors) you can take a 3 hole punch and slide two of the punch pieces together until there is about 2'' separating them. Paying careful attention to how you line up each card go ahead and put two holes right through them, you don't want any mis-aligned holes that will disqualify an index card from living an honorable life as the scribe for your CrossFit Training.

The last tricky little step is to go to a hardward store and find little key rings that are about 1/4 - 1/2 across, this would be depending on how many cards you have. Spend the next two hours figuring out the hard way that the index cards won't rip (they are plastic) and sliding them onto the rings like a key. Now you have bound all your cards together and the final tough would be some rubber bands to hold your trusty favorite sharpie in place for easy access during training. I have gotten some serious mileage out of my little logbook, and once it fills up on every page I just transfer all the data into my big logbook, that way the main one doesn't get destroyed from sweat and tears and blood and bile.

One last thing I think should be mentioned is another benefit of having multiple pages. It is inevitable that at some time in our existences as outliers on the mainstream fitness industry scatterplot we will encounter a situation at your local globo-sucks which prevents you from doing that WOD you have been salivating over since 11pm the night before. No big deal, start recording all your favorite or intriguing WODs in your book with score boxes left empty and consider yourself ready with plans B through Z in case someone hits the damn Lunk Alarm at your Planet Fitness. Enjoy.

WOD Part I:"Fight Gone Fundamental"
3 Rounds for total points in the classic "Fight Gone Bad" format.
This was one of the WOD's we designed as part of the developmental curriculum that some of our CrossFitters are participating in. Before you go running off to give somebody Rhabdo with this gem, understand that the guys that performed this WOD today have had a minimum of 6 hours of instruction and practice time to work on repetitive, skill based drills. It might look simple and fun, but so do all the other WODs, right?

Each round will be 3:00 long and consist of 3 fundamental CrossFit movements. 1:00 is allotted to each movement for max reps possible.
"Rotate!" is called after each 1:00 increment, the athlete immediately moves to the next station and begins his max rep attempt in the 1:00 time limit.
After the 3 movements for the round are finished, there will be a :30 rest before the following round commences.

Round 1: Air Squat (1:00) x Shoulder Press (1:00) x Deadlift (1:00)
Round 2: Front Squat (1:00) x Push Press (1:00) x SDHP's (1:00)
Round 3: OH Squats (1:00) x Push Jerk (1:00) x Medicine Ball Cleans (1:00)

The entire training WOD is structured around extreme fatigue and the resulting necessity for the CrossFitter to execute each movement as efficiently as possible. Because of the high level of fatigue, anything other than a level of proficiency and technique that matches this standard of execution will most likely be impossible to perform.

Chalupa 139 pts
Taco 141 pts

WOD Part II: "Viking Fran"
Complete the following for time. 
Jefe and Brad felt like really breaking in the C2 right away so I gave them this heavy and brutal mideival thrash session, it's laid out in pieces below because the two of them slew this hoss.

Row 250m
Thrusters x 12 reps (135lbs)
Pull-ups x 12 reps
Row 500m
Thrusters x 9 reps
Pull-ups x 9 reps
Row 750m
Thrusters x 6 reps
Pull-ups x 6 reps

Jefe 14:20
Brad* 11:40


Scores and Pics of PR's Getting Shattered

Garage Gym WOD Rematch
5 Rounds for time of
-Deadlifts (275lbs) x 5 reps
-Burpees x 10 reps
Jefe 5:38* 7:17
Enrique 4:28* 6:48
Hore-Hay 4:35* 6:42

Right after everyone collapsed from the above WOD we finished up the "fundamentals" curriculum with Chalupa, who then turned around and blazed through the following classic Lvl 1 cert WOD:
As many rounds as possible in 8:00 of
-Medecine Ball Cleans (25lbs) x 7
-Push-ups x 7
Score 6 +5 reps

The MMA Team takes a rematch with "Fight Gone Bad"
CrossFit.com: "In this workout you move from each of five stations after a minute. Clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes move to next station, one point is given for each rep, except on the rower where each calorie is one point."
3 Rounds for total points
-Dumbbell Thrusters (35lbs)
-Sumo Deadlift High-Pulls
-Box Jumps (20'')
-Burpees (CF Games standards)
-C2 Rower (calories)
Ben 233* (old PR of 141!)
Dimitri 161
John 190
Doug 178

Taco Takes 
on 5 Rounds of Fundamental Suckfest
5 Rounds for time of
5 Medecine Ball Cleans (25lbs)
5 Push-ups
5 Squats
5 Pull-ups

Taco's Score 6:44 


The Time Has Come!

I feel like I am going to throw up there is so much excitement in the back of my throat right now. Good thing I have the mental discipline to keep my perfectly proportioned zone/block meal down in my stomach where it can be assimilated into efficient energy for later (why not brainwash and say thank you at the same time?).

More than any other time I need and want to say thank you to everyone that has come trudging out of their warm dens this winter to support CrossFit New Hampshire and it's aspirations. Sub-zero temperatures couldn't even stop CrossFitters from getting insane WOD's in, and now look where your dedication and excitement has taken this little family of ours up here? I would have posted this last night but to be honest I was pretty afraid that I wouldn't have the vocabulary to express this event the way it deserved.

Like I have said so many times before, this thing is successful because of the unconditional support it receives on a daily basis from people I now consider family. Most of the gear we started with was donated by CrossFitters (or "found") who trained themselves in the cold dirt that used to be our floor. The past two days of WOD's that everyone slugged through were meant to be a tribute to the first days of our journey, probably the first time the MMA team or Garage Gym crews have ever seen the same workout show it's face again. I thought it would be a great time to run the "Fight Gone Bad" session and part of the 2008 CrossFit Games WOD so the guys could really see how far they have come in a little over a month of training (MMA team's first WOD was FGB, first Garage Gym WOD was 5 rnds for time of: 5xDeadlift with 275lbs + 10 Burpees). The scores below show the previous shattered times and points attained the last time the guys did the each workout, check out how crazy the progress curve is!

As if things weren't exciting enough our affiliate mentor (affectionately referred to as "Yoda") Lisbeth Darsh has tossed up one of our gym pics on the Affiliate Blog. Just taking a look a the comments gives me chills, I will answer them after the post and include all of them up on the site with the next batch of training results that come out of tonight's WOD's. This is only a fraction of the support and help I have received from the CrossFit community, who probably changed their policy about volunteers and certs since I started stalking the instructors.

Thank you to all of the CrossFit Instructors, Affiliate Staff, Affiliate Owners, CrossFit trainers, and especially the local crazies up here in NH, can't say it enough.  I'm heading down to kick off another WOD right now, more pictures and the results from Monday and Tuesday will be posted in a few hours.  



Sunday's Festival of Training and other Madness

Today was an absolute festival of training and I actually had to call some people to tell them that we would re-invite them next weekend because we would have been WAAAAY above our capacity to let people inside.  I know that there are freaks out there that wanted to do the WOD in the snow but frostbite is a badge of honor we'd like to do away with around here.  The CFNH Pilgrims that made the longest hikes came from Dartmouth and Dracut, MA. which definitely left us feeling honored that our little hovel could be that much of a positive environment  to train in.  Jefe, Enrique, and Hore-hay all showed their real faces and identities to other CrossFitters while we ran two separate heats through the WOD that I posted yesterday (listed again below).  It was brutal to say the least and luckily I have some awesome pictures to throw up for everyone to see.
This type of event has already become something that everyone can count on next week, and by tomorrow there will already be marked improvements in providing for a greater number of people that we can safely and successfully train at once.  Whenever the weather becomes nicer we can start expecting William Wallace to come running up on Sundays with a thousand highlanders to train, but for now we will do our best to have 1-2 of these gatherings per weekend so everyone can come meet, greet, and gain the experience of training with each other.

Something we especially noticed today was how equipment is always in short supply around here and this is primarily because we are collecting it as we go. A few guys asked how they could help out and we decided the best contribution anyone could make would be to show up, have some fun training and keep your eyes peeled for great deals on Craigslist with stuff like barbells and other applicable CrossFit training gear.  There can never be enough barbells for sure, and we are currently working on getting a bunch more bumpers but there is not a single item we would turn down... some of us happen to think of ourselves as CrossFit versions of McGuiver.  If anyone does notice some stuff that screams CrossFit and they don't need for their home gym we would love to get wind of it asap.  E-mail me or call me and you will be amazed at how fast this beard becomes a feral blur as I race to the ends of New England for any sick deal on C2 Rowers, Barbells, Bumpers, and everything inbetween we can use to train our athletes more effectively.

Before I get to a the training results I wanted to make a quick note about the website layout.  I am trying to clean things up quite a bit and learning new html code and blogger tricks has helped immensely.  The links are all still on the right hand side and if you want descriptions you can now hover your mouse and they will drop down in a small text box, simple change but it makes our site look much more professional.  I will always notify everyone about fundamental changes like that so there is no lapse in our functionality as a tool of resources, but another reason for bringing this up is to once again remind all our CrossFitters that we are here to provide the best resource for you.  The only way we can continue to improve is if there is some feedback about what our athletes want.  Please feel free to drop some comments, emails, or phone calls so we can use your creative criticisms and requests for content to truly excel as a tool for your training.

Thanks again to everyone that came out and trained today, can't wait for next week.

Sunday's Gathering WOD
Complete as many rounds as possible 20 minutes of:
95 pound Thruster x 5 reps
95 pound Hang Powercleans x 7 reps
95 pound Sumo Deadlift High-pull x 10 reps

Mike M. 10*
Jefe 9
Enrique 7 + everything but 3 reps of SDHP's
Hore-Hay 7

Just check out the pictures to get a feel for how intense the training was.  Everyone made strides with their ability to hammer out some serious work in the 20:00, they can check to see how much horsepower or how many watts were produced by entering their data into the tool I linked two posts back.  That should really give everyone an interesting way of measuring performance outside of the traditional methods like tracking "total pounds lifted" or "cuteness level while wearing windbreaker pants".

Another great aspect of today was the feedback and interaction the athletes were able to get from one another.  Little tweaks here or there that were adjusted based on outside observation really made the difference in some of the performances.  Just to give you an idea what I mean, the barbell path during thrusters was coming too far forward during the apex of the rep with one of the guys.  This really had a big effect on how much fatigue those 5 reps were giving him because it ends up taxing your fluidity from rep to rep way more than you would think.  Once he fixed that small point and began to keep his barbell on a much more linear vertical path his time over those 5 reps and the resulting fatigue experienced drastically changed.  It pleases me to no end to see that our guys have enough knowledge and experience to help instruct and coach each other... frees me up to get some good pictures of Hore-Hay and his licorice fueled mayhem.

Additional Insanity
Below are some additional pictures and results from Thursday Nights training.  This was one of those definitive WOD's that looked so simple and potentially easy on paper but ended up being one of the most brutal in action.  Thank god we finally got an amazing heater for the gym because there was no avoiding the fact that this workout meant trudging through the lovely NH snow to perform Walking Overhead Lunges.  It must sound repetitive by now but I have to mention how insanely hard these guys pushed themselves, the effort deserves mention and to just hear about it is one thing but to actually see it is something entirely epic in scale.  

CrossFit WOD (Thursday 01.22.2009)
Complete five rounds for time of
50 feet x Overhead walking lunges (45lb barbell, for reps to count the rear knee touches ground @ the bottom of each lunge)
21 x Burpees
(Chest and quads must touch ground at the bottom, 10'' jump and overhead clap at apex for reps to count)
Jefe 12:30*
Enrique 14:53
WOD Part II 
As many rounds in 10:00 as possible of "Cindy"
5 x Pull-ups
10 x Push-ups
15 x Squats
Chalupa 6 + 5 pull-ups

On a final exciting note for tonight's post I wanted to include a picture from our first official CrossFit Concepts, Theory, & Fundamentals Class that I ran for the first time with some of our newer guys.  We all remember how overwhelming the sheer amount of knowledge and content was when we first encountered CrossFit, and it can easily become frustrating trying to figure out where to start, scale, or study.  This one hour class is our attempt to provide athletes with an introduction that covers the philosophy and general theories CrossFit propagates, how they are incorporated into it's training methods, and how to develop an ability to advance into elite fitness without hurting or injuring yourself along the way.  The response to the class was very positive and we ended with a treat I learned about at my level 1 cert called Bottom-2-Bottom Tabata Squats.  Ask these guys how well "4 minutes of hell" fits as a title for that experience.


Invitation to our CrossFit Family! 01.25.2009 Sunday 4PM

Come Train With Us
Tomorrow is something that kind of fell together at just the right time, and more on the part of a couple guys around the state than anything else. Mike Molloy came down a couple weekends ago and tried out some training in the Frozen Garage Gym, and I have been trying to lure him back since. He has a workout he wanted to try down here and brought it to my attention during the week, of course I told him to get down here and kick it in the throat. I mentioned this to a few other guys and before I knew it there were quite a few people interested in participating.

I wanted to open the doors to anyone that wants to come on down and join in, we have a few barbells and bumper plates and some awesome freinds that are going to bring some more with them. Even if we run short the workout is in one of the "As many rounds as possible in 20:00" formats so it would be no problem to run a couple heats with groups of people that wanted to workout together as well.

The biggest positive here is the fact that you will all get to start meeting each other which greatly opens the opportunity to train with other people around the state. I am sure that most of us are coming from an isolated CrossFit training experience and are familiar with the frustrations involved in such hermit like existence. The freinds that you will innevitably find here on Sunday should give everyone a broader opportunity to get in training outside of simply dragging your asses down to Manchester.

Benefit number two is the possibility of running weekend training events with WOD's that everyone would be licking their chops to take on. This would surely help out with the fact that we have a lot of people that want to come train here but are facing the logistics of living too far for daily visits. I think it would be an absolute blast to have training congregations here, and once there is some nicer weather we can always drag our "soon to be finished" portable pull-up structure/power rack to a park with trail runs or a 400m track and throw the letters B, B,
& Q in there to really make an event out of some WOD's.

We have been doing some serious work on the garage and now that we have solid heat there is no holding back the opportunities available to any CrossFitter seeking serious advancements. Shoot me an email or post in comments if you think you are going to come by tomorrow so I can have water and other little pleasantries available to our guests. The starting time is 4pm but if you want to come sooner or later on then just let me know so we can accomodate that as well. Don't feel like you have to come train either, you are more than welcome to come meet us and the other CrossFitters if you would like to get a feel for the place also.

Contact Info & Details
sdaghir@gmail.com 603-759-6335 for questions
Address 349 Hanover St Manchester NH 03103
Parking in the street is free and there is plenty of room for everyone, the Garage is located behind the main building and we will either greet people as they arrive or at least leave a trail of protein powder that leads to the garage.

The Workout Planned
Complete as many rounds as possible 20 minutes of:
95 pound Thruster x 5 reps
95 pound Hang Powercleans x 7 reps
95 pound Sumo Deadlift High-pull x 10 reps


News and Notes
Here is a curious article I stumbled on while reading the blog over at CrossFit Endurance.com, check it out and keep your eyes open for interesting radical thoughts like this. If people are going to continue to call us contrarians and cultists then we had better live up to the standards that have been set, right? Snow Shoes in Summer?

This next link I am including will bring up a recent CrossFit Journal article that couldn't have come out at a better time. I have always appreciated the fact that a lot of these articles are free, especially the ones that are geared towards those just getting ready to take a sip of the proverbial "Kool-aid". This kind of generous distribution of information shows exactly the kind of community that CrossFit represents and I will make it a point to begin rounding up all the free articles and putting them in one area for easy accessibility. This read is a great overview of CrossFit and would benefit everyone from novice to veteran, so check it out.
"A CrossFit Startup Guide: Part I"

The last resource I will force everyone to exploit today is the
"Power Output Calculator" that Catalyst Athletics has created. This little tool will give you some amazing new insight into what is going into and coming out of your training as well as a new way to log your progress. Resources like this are definitive examples of how the CrossFit Community does whatever it can to help it's athletes succeed, keep that kind of thing in mind.

Homegrown CrossFit NH WOD
This workout was a WOD born out of a pre-workout moment of clarity which illuminated my desire to greedily overwork every skill in order to reap maximal benefits in proficiency levels. The guys were craving something unique in place of "Mr. Joshua" so I reached into the circus that is my logbook and found this pretty little gem, the pictures show just how hard everyone was working and for the first time ever we had a 100% 'exhaustion drop to the floor' rate at the end of the WOD.

Complete as many rounds as possible in 20:00 of
6 x Deadlift (225lbs)
9 x L-sit Pull-ups
12 x Burpees
15 x Hang Power Cleans (95lbs)
Jefe 5 + 2/3
Hore-Hay 5 +1/2
Enrique 5 + "renegade windbreaker pocket"

Other Training Results to Report
MMA Team (& Friends) 
Results from last week
We ran two simultaneous WOD's which are described below.
The warm-ups for today involved some short, easy runs mixed into "Burgener Drills" and rehearsals of the movements that were involved in the actual WOD's.

Complete the following for time
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
Ben (a.k.a."Bam Bam") 12:37*
Kevin D. 18:42

Both of these times were insane, and it was awesome to see how well both did with so many reps of a big load on the Power Cleans. Kevin was slaughtered by the rings, this being his first time using them and the words he used to describe the following day's soreness level was hilarious...unfortunately I can't repeat the creative mixture of vulgarity he used.

Complete as many rounds as possible (AMRAP) in 20:00 of
400m (.25mi) Run
15 x Burpees (chest and quads touch floor at the bottom and at the top there needs to be a jump with clap to count as a rep)
15 x Sumo Deadlift High-Pulls (45lbs)
Jeremiah 3 Rounds + 6 Burpees
Todd 2 Rounds + 15 Burpees, 13 SDHP's
Steve 5 Rounds + 15 SDHP's, 6 Burpees
Doug 3 Rounds + .25mi Run, 9 Burpees
Jim 4 Rounds +.18mi Run

Everyone put out some serious horsepower over the course of this WOD. It was a great way to welcome Jim and Steve and let them experience a CrossFit workout for the first time. They seemed to love every second of it...well, maybe every second except those that fell inside the 20:00 work period. It was also nice to see that everyone has payed attention and listened to all the safety points I am constantly bringing up, which eases our collective mind and allows everyone to focus more on making leaps and bounds instead of hitting the wall every time they train. Once again I am in awe of the amount of effort that Jeremiah puts into every second of the workout, from the warm-ups to the WOD itself, keep up the good work, bro.

CrossFit WOD (Friday 01.16.2009)
We modified this one because we haven't installed the GHD yet. In place of the GHD Sit-ups we used Hanging Knees-to-Elbows and for the Hip/Back Extensions we subbed Goodmornings with 95lbs.
10 K2E's
10 Goodmornings (95lbs)
95 pound Thrusters, 30 reps
50 Pull-ups
30 K2E'S
30 Goodmornings (95lbs)
95 pound Thrusters, 20 reps
35 Pull-ups
50 K2E's
50 Goodmornings (95lbs)
95 pound Thrusters, 10 reps
20 Pull-ups

Enrique 30:42
Hore-Hay 32:54

CrossFit WOD (Saturday 01.17.2009)
10km Run for Time

Enrique 53:30*

We might as well change this guy's nickname to "wheels".


Dedicated to Our Growing Family of CrossFitters & Savages

We are definitely in the home stretch for getting CrossFit New Hampshire a.k.a. the Savage Society ready to officially open it's doors. Insurance, Licensing, and all that crap that really represents zero fun for any of us is almost ready to be completed (a very exciting thought). While we have been slugging through the rest of the paperwork this past week there has been nothing but an increase in the collective enthusiasm of the community up here. I am continually amazed at the support that is offered to us, and enjoy every single step forward we make because it means providing a better home for all of our new CrossFit family members.

I wanted to use this post to throw up a medley of pictures that do a bit of justice in displaying the diverse cross section of athletes that have come out and joined our ranks. When I look at each picture I can't help but laugh or smile to myself thinking about all the effort and emotion that was present during the shot. Some of the funniest and best memories imaginable have been forged alongside Elite Fitness while we continue to hammer ourselves on this frozen anvil up here in New Hampshire.

Before I shutup and let you peruse a few of the over 3000 pictures we have taken so far I want to welcome Kevin, who came up and joined in the MMA training on Thursday night, he had a "euphoric" time with the rings haha. Thanks to Melissa for teaching an intro to Kettlebell training class down in Nashua on Saturday, we can't wait to see where she takes her love of coaching and she continues to amaze us with her unconditional support for our efforts here. I also want to thank all the other new guys that have recently come out to visit, meet, and try out some training with us at the MMA facility and our cozy little CrossFit NH "Ice Box".

Quite a few of the pictures below are from various WOD's that were administered this past week. The scores associated and the details for each will be amended to the post tomorrow, but I wanted everyone to just grab a seat and let their eyeballs drink it all in while taking a second to appreciate this reflection on just how far our little community has come. This has very little to do with me, all I do is type up some stuff and post pictures on a free web blog, but the true driving force for the growth we have experienced comes from the daily toil we see in our athletes.

The rest of these pics are some of my favorites from the past couple months, they represent some great memories and personal triumphs for various people that train with us and I continue to be honored to take part in assisting with those victories in any way I can. 

Enjoy your rest day and fuel your motivation with the images below...