10k Time Trial/Sprint Repeats (07.01.2009)

10k Time Trial (07.01.2009)
Complete 10km for time

Post times to comments.

CrossFit Endurance WOD (07.01.2009)
Swim, Bike, Run, or Row (C2)
Max effort for each interval
4:00 x 3:00 off
2:00 x 0:30 off
1:00 x 3:00 off
2:00 x 0:30 off
4:00 x Done!

Post distances or total distance to comments.


"Eva" (06.30.2009)

"Eva" (06.30.2009)
Five rounds for time of:
Run 800 meters
30 x Kettlebell Swings (2-pood)
30 x Pull-ups

Post time to comments.

CrossFit Endurance Rest Day (06.30.2009)

Stable News:

It's now official, we are up and running in the new Stable and things couldn't have gone any better today. Thank you to all our athletes for the help with moving, working in the new place, and providing us with the best source of daily motivation for bringing CrossFit New Hampshire to the next level.
Everyone crushed Fran today, we had some awesome visitors from out of state, new athletes came in to sip the cool-aid, and our original crew enjoyed slaying themselves as usual... I couldn't be more satisfied to be a part of this community after experiencing all of that in one day.
I'll be uploading more pictures soon, but there is still a lot of work to do in our mill space.
Tomorrow we will be running WODs from 3pm until 8pm and I ask that everyone come in as close to on the hour as possible so we can keep solid heats going through as the day moves along. More information will be coming down in the next few days as to our permanent schedule of hours, I'm still gathering input from our crew in order to best fit the broad spectrum of schedules our athlete's have got going on.
As for payments, our business account is up and running and we would ask that all checks be made payable to CrossFit New Hampshire... thanks for bearing with us while we arrange for an electronic deposit option.
Other than that it appears we are rolling deep now, I can't wait to get in there for day 2 tomorrow... The new Stable awaits, in all it's pain-inspiring glory.


"Fran" (06.29.2009)

The Time Has Come
Welcome to your new Stable, CrossFitters, be here tomorrow at 4pm to kick off the madness.

250 Commercial Street, Suite 1008... bring the lumber.

"Fran" (06.29.2009)
21-15-9 reps for time of
Thrusters (95lbs)

Post times to comments.

CrossFit Endurance WOD (06.29.2009)
10m Ascension ladder for Swim, Bike, Run, or Row (C2)
Every minute on the minute sprint the prescribed distance, adding 10m each round. Continue until you are unable to complete the distance before the minute is up.
1:00 to cover 10m
1:00 to cover 20m
1:00 to cover 30m
and so on until you fail to complete the distance in the 1:00 time limit.

Post scores to comments.


Rest Day (06.28.2009)

Rest Day (06.28.2009)

Thank you to Mark and Heidi for coming and helping your local Mill Gnome work on the Stable. I fought the urge to put up more images of the progress we made today, but the wait will be worth it once Monday rolls around and our athletes can begin toiling away in their new slaughter-house.
Thank you to Joe Venuti for backing us up as well, his experience with Olympic platform construction and woodworking projects gave us the details needed to construct a functional Olympic lifting layout that could handle the abuse of any CrossFit New Hampshire fire-breather.
There are countless other CrossFitters that have been feverish in their support for what we are trying to do around here, thank you for making this community what it is.
Enjoy your rest day and be prepared to rend flesh come Monday. The new floors are thirsty for sweat.

CrossFit Endurance WOD (06.28.2009)
95% Rate of Perceived Exertion based on your best race time/distance. Hold that % output for your prescribed time.
Swim: 8min
Bike: 20min
Run: SC: 10min. LC: 12min. U: 20min
C2: 8min

Post distances to comments.


Ambidextrous Mayhem (06.27.2009)

Ambidextrous Mayhem (06.27.2009)
Two rounds for time of:
12 x Barbell Push-Press (Right Arm)
12 x Deadlift (Left Arm)
Run 800 meters
12 x Barbell Push-Press (Left Arm)
12 x Deadlift (Left Arm)
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

CrossFit Endurance WOD (06.27.2009)
Long Intervals
Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

"Foul" if your last interval is not the fastest.
"Foul"= 2 min Max Rep Push Ups
Post times and push-up reps (if applicable) to comments.

Stable News:
We will be closed on 06.27.2009 in order to attend the Third Annual Knight Ride and Cookout, which will raise money for the Mark W. Knight Memorial Scholarship Fund. Here is a link to the Knight Ride homepage with information about the event and the man it's meant to honor.



"Nicole" (06.26.2009)

"Nicole" (06.26.2009)
Complete as many rounds in 20:00 as you can of:
Run 400m
Max rep Pull-ups

Post pull-ups completed for each round to comments.

CrossFit Endurance Rest Day (06.26.2009)

Stable News:
Thank you to everyone that has been sending compliments and positive feedback about the new Stable's progress, there is still much work to be done but hopefully in 48 hours we will be able to house our WODs in there... Everyong has been crushing themselves around the clock trying to complete this epic project. Turning an old brick mill space into a home that our athletes will be proud to train in will take time, creativity, and serious attention to detail, but we can assuredly manage the added workload of daily CrossFit slaughter-fests. More news tomorrow.


Barbell AMRAP (06.25.2009)

Barbell AMRAP (06.25.2009)
Complete as many rounds as possible 20 minutes of:
5 x Thruster (95lbs)
7 x Hang Power Clean (95lbs)
10 x Sumo Deadlift High-Pull (95lbs)

Post rounds completed to comments.

CrossFit Endurance WOD (06.25.2009)
8 rounds of :30x:20rest at maximal effort
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace and maintain that speed for duration.
C2:Row 30:20x8

Post distances to comments.


Rest Day (06.24.2009)

CrossFit Rest Day (06.24.2009)

CrossFit Endurance WOD (06.24.2009)
Weighted Hill Climb Time Trial
Swim, Bike, Run, or Row (C2) at maximal effort
Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10

Front Squat Max Effort Triples (06.23.2009)

Stable News: We seem to be going through CrossFit Kool-Aid by the barrel full lately, today was Cheryl's first "met con distaster fest" and she crushed it. A few days ago when Cheryl came in to visit with her friend Deb (Dos Deb around here) I asked her if she'd had any experience with CrossFit.
She informed me that Deb was seen limp-crawling around their workplace (murmuring profanity) and that she wanted to find out what the hell was going on. I can only imagine the colorful verbage Dos Deb used to fill Cheryl in on exactly why she could only waddle and that CrossFit was to blame.
That's apparently all it took, two days later Cheryl's in here slaying herself like a CrossFit pro.
Welcome to the family, Cheryl, no more fundamentals work in heels!

Front Squat Max Effort Triples (06.23.2009)
Front squat 3-3-3-3-3 reps

Post loads to comments.

CrossFit Endurance WOD (06.23.2009)
6 x 3:00 Max effort with alternating rest intervals
Swim, Bike, Run, or Row (C2) and cover as much distance as possible in each round.
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest

Post distances to comments.


Helen Get's Pushy (06.22.2009)

Helen Get's Pushy (06.22.2009)
Three rounds for time:
Run 400 meters
21 x Kettlebell Swings (1.5pood/55lbs)
12 x Handstand push-ups

Post time to comments.

CrossFit Endurance Rest Day (06.22.2009)

Stable News:
I think it's strange how sometimes tiny or seemingly insignificant things can bring about such a great deal of satisfaction. The picture to the left epitomized this phenomenon for me today, the image is of a simple slide-lettered directory sign outside our mill building's entrance. I literally just kind of glared at the sign for about 10 minutes, puzzled by this strange feeling of pleasure. The whole big picture kind of tumbled together and I can't help but laugh thinking of how crazy we look, sound, and appear in our combined efforts to train and create a better Stable.
Thank you to our crew for providing us with all the motivation we could ever need when deciding to move from the Garage to a fully equipped world class training facility. CrossFit New Hampshire continues to live and die by the success of our athletes and we wouldn't have it any other way.
I know it sounds all sentimental around here but you need to understand that today's little sign discovery cut through some serious mental fatigue that we seem to have accumulated the last week or so from the madness that has become our "concrete floor project".
Curious as to why? The image of me in the gas-mask pretty much tells you everything you need to know. I was wearing the gas mask because the room was actually filled with noxious fumes from this crazy muriatic acid (we used it to break up the concrete sealant).
Actually, that image is from the SECOND night we spent in there working on our alchemy skill sets.
It really doesn't matter how long it takes because by the time sweat starts hitting the floor it will have been worth the extra effort. The last big hurdle are the remainder of our stall mat order, forcasted for delivery on Tuesday. Now you know why we are so feverish about working night and day in there... I want to say more but these whiskered lips will remain sealed until it's officially time for our first "3-2-1, Go!"
Tastes like victory.

Bert's CrossFit Pilgrimage:
On a slightly sadder note Bertholemeu will be leaving us for a short time and his crazy performances and near death experiences during WODs will be sorely missed. It's not all bad for Bert, he's getting an awesome opportunity to work out in Wyoming and train at a local CrossFit Affiliate out there.
Bert: Good luck, have fun, and slay everyone. See you in a month.


Pull-up Variants WOD (06.21.2009)

Pull-up Variants WOD (06.21.2009)
Ten rounds for time of:
3 x Weighted Pull-ups (45lbs)
5 x Dead-hang Pull-ups
7 x Kipping Pull-ups

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep, continue with strict pull-ups and then finish with kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

CrossFit Endurance WOD (06.21.2009)
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30)
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Post times and rest intervals to comments.

Stable News:
I had a great time during our little nutrition cult-like gathering, hopefully those that attended enjoyed exploring the material and are now able to apply themselves through solid foundational principles of performance nutrition.
The education process doesn't stop here so please feel free to e-mail or call any of your fellow athletes, instructors, or myself if you have questions or would like additional resources/literature.
We all need to say thank you to Jill for coming in during one of our coveted Rest Days, I know her CrossFitting comrades in arms were able to take a great deal of knowledge out of her lessons... Mmm new conceptual seeds in the minds of our athletes have begun to take root.
Remember what we told you, think about what you heard in the CrossFit Journal Videos: Give yourself two weeks to apply and experiment with what we covered today... two weeks and you could find yourself driving towards a previously unimagined level of elite fitness and human performance.


Rest Day Nutrition Topics Part II (06.20.2009)

Rest Day Nutrition Topics Part II (06.20.2009)
Tomorrow at 10:00am several of our athletes will be gathering in the Stable for a short/concise lecture covering the basics of Nutrition in the context of advancing human performance and improving overall health/longevity.
(All CrossFitters are welcome.)
Jill (who recently wrote the article on nutrition that we posted last Rest Day), RJ, Mike, and I recently attended the CrossFit Nutrition Certification that Robb Wolf teaches to CrossFitters all over the country. Since last Sunday we've noticed a growing buzz in the Stable as our crew continues to express serious interest in exploring how nutrition can exponentially increase your overall health and performance capacity when coupled with CrossFit training.
Your murmurs have been duly noted, so wake up and drag your sore, tender, waddling a$$es in here so we can kick off our first official class on the subject.
Our primary goal tomorrow is to impart a basic understanding of both the "Paleo" and "Zone" approaches to performance nutrition. Once we ven-diagram the hell out of both methods we'll be covering specific examples and contextual descriptions of how to implement each regimen (Thanks to Robb Wolf we were provided with some insightful case studies at the cert, the best of which we will share during the class). After the lesson is concluded and we've done our best to answer every one's questions we will start taking people aside (completely optional on the part of the athlete) in order to assist them with finding an optimal initial Block Prescription (for the Zone) or Paleo Meal Outline/Menu.
The words "block prescription" sound more foreign than RJ?
Don't sweat it, each athlete will be educated in and provided with everything they need to go home and immediately implement whichever nutritional approach they feel best suits their individual needs.
Hope to see everyone tomorrow... bring your own caffeine.

Quote: "Nutrition is the most potent catalyst available to the athlete seeking a new level of performance as well as the diabetic seeking another year of life."

Please feel free to email any of our Nutrition Certified CrossFitters or myself for additional assistance/informational resources.

CrossFit Endurance WOD Tempo 90% (06.20.2009)
90% effort/pace of your best time for the distance of your choice.
Swim: 600m/ 800m/ 1000m
Bike: 12mi/ 20mi/ 30mi
Run: 2mi/ 10k/ 13.1M
C2: 2k/ 3k/ 6k

Post time and previous best PR for chosen distance to comments.


HSPU, Push-Up, Ring Dip WOD (06.19.2009)

HSPU, Push-Up, Ring Dip WOD (06.19.2009)
Complete as many rounds as possible in 20:00 of
5 x HSPU's
10 x Push-ups
15 x Ring Dips

Post times to comments.

CrossFit Endurance WOD 2x Repeats (06.19.2009)
Swim: 2 x 500m/y x 2 min recoveries
Bike: 2 x 5k x 2min recoveries
Run: 2 x 1000m x 2 min recoveries
C2: 2 X 1200m x 2 min recoveries

Post times to comments.


Wall-ball/Pull-up WOD (06.18.2009)

Stable Welcome Notice/News:
Today we had two new athletes take nice big gulps of the CrossFit Kool-aid, Dos Deb and Gen II Fogle both survived their first Tabata encounter and put up some excellent scores. Welcome to the family!

Wall-ball/Pull-up WOD (06.18.2009)
Complete the following for time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Post time to comments.

CrossFit Endurance Rest Day (06.18.2009)

Here are the pictures from the Nutrition Certs held last Saturday and Sunday. Like all CrossFit Certs so far it was an absolute blast and was packed full of information that we plan on shovelling into our athlete's heads every chance we get. Congratulations again to everyone that attended.

Max Effort Power Snatch (06.17.2009)

Max Effort Power Snatch (06.17.2009)
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

CrossFit Endurance WOD (06.17.2009)
Swim, Bike, Run, or Row (C2)
1:1 Pacing
3 Rounds of (1:00 x 1:00rest)
holding distances as consistent as possible.

Post distances to comments.


Rest Day Reading: Jill's Nutrition Article (06.16.2009)

Rest Day (06.16.2009) The image to the left is of Don PePe... need I say more?

CrossFit Endurance WOD (06.12.2009)
12:00 Time Trial for Swim, Bike, Run, or Row (C2)
Cover as much distance as possible in 12:00 for your choice of sports. Terrain, Incline, Damper, etc are your choice.

Post distances to comments.

Jill's Article on the CrossFit Nutrition Cert's Lessons:

Jill is one of our craziest fire-breathers here in the Stable, the article below is her synopsis/critical fact breakdown of the Nutrition Cert by Robb Wolf. It's and excellent read and will definitely open a few minds to some new concepts in the realm of performance nutrition.
Thank you to Jill for taking the time to put this together.

So we all know we need to get a full night's sleep. The health benefits are countless, and range from keeping our immune system strong to just plain fighting off that nod-n-heavy-eyelid thing that happens when we're exhausted. At the CrossFit Nutrition Certification Robb Wolf shared that there's a real reason you feel terrible the next day. If you are running on empty as far as sleep is concerned, (By the way, Robb states you get enough sleep when you wake up without the alarm clock. Unfortunately this is not likely for the majority of people.), you need to reset your Insulin¹ levels. And guess what happens if you don't. Your body will actually mimic Type II Diabetes. The following will hopefully help in your understanding of this conundrum. Type II Diabetes: Insulin is needed to move glucose (blood sugar) into cells, where we use it for energy. If it doesn’t get into the cells, too much glucose stays in the blood, which causes the symptoms of diabetes. Because sugar isn’t absorbed into body tissue at this point, abnormally high levels of sugar build up in the blood. This is called Hyperinsulinemia, which can lead to Hyperglycemia. Many people with insulin resistance² have Hyperglycemia and high blood insulin levels. People who are overweight have a higher risk of insulin resistance, because fat interferes with the body's ability to use insulin. Furthermore, studies show that people who get less sleep have a higher Insulin level. The body generates and regulates hormones during sleep. When this process is cut short, you start off the day unbalanced.

¹Insulin (INS) is the master hormone. Insulin is released mainly by carbs, and a little by protein. Insulin puts in, Glucagon takes out.
²Insulin resistance means that fat, liver and muscle cells do not respond normally to insulin. As a result they do not store sugar for energy. Since the tissues do not respond well to insulin, the pancreas produces more and more insulin. –American Diabetes Association

What! Dairy’s bad? So is the Food Pyramid?
Haven’t we been hit over the head with the slogan “Got Milk”? Or that we have to eat boatloads of breads and grains because the Food Pyramid tells us we have to. Well what would you say if I told you that dairy can cause acne and spikes our Insulin levels? Robb Wolf opened a gateway to an alter universe on Saturday where suddenly my favorite Greek yogurt and pita bread with peanut butter seemed as useless as eating foam. It does make sense. In nature, who drinks milk? When Mike and I got home from the cert, we were talking with Frank and Mike asked him if he drinks milk. Frank retorted, “No, I’m not a baby.” He’s right. Dairy contains lectins (sugar-binding proteins) from grain fed animals. The actual word lectin comes from the Latin word legere or “to select”. Gluten that is found in grains leads to the damage of the nutrient absorbent villi and microvilli in our intestines. You may have heard of the autoimmune disorder called Celiac Sprue. In this disorder, the microvilli of the intestines are destroyed. This condition causes the inability to absorb fats, minerals, and many vitamins. I’m certainly not saying, nor is Robb Wolf, that if you eat grains you will get Celiac Sprue. What is true however is that there is irritation with almost all grain consumption. This is commonly referred to as “leaky gut syndrome”. Gross. According to Robb Wolf, the theory is that once the gut lining is damaged, large food particles are able to make their way into the blood stream. The immune system then tries to attack the foreign particles. The problem is that the body creates antibodies that attack the its own tissue.

What’s the skinny on fats?
Very briefly, fats are important to incorporate into our diet. Mono-unsaturated fats (avocados, almonds, olive oil, etc.) improve Insulin sensitivity and glucagon release. Poly-unsaturated fats give us our Omega 3 (N-3) and Omega 6 (N-6) fatty acids. According to Genova Diagnostics, new studies are showing that fatty acids may be some of the most important nutrients in the human diet. Essential fatty acids (EFAs) control how cell membranes function. In addition, supplementation of EFAs may reduce the occurrence of complications of pregnancy such as pre-eclampsia, gestational diabetes, and post-partum depression. One of the things that blew my mind that Robb mentioned was that studies are showing that women who suffer from post-partum depression are missing N-3 fatty acids."
--Article written by Jill Silano


5k Time Trial (06.15.2009)

Time Trial (06.15.2009)
Run 5k

Post time to comments.

Clicking on the map link will bring you to a detailed image of the route we will be using tomorrow.
Approach this WOD just like every other one we execute and come ready to murder its face.
View Interactive Map on MapMyRun.com

CrossFit Endurance WOD (06.15.2009)
Swim, Bike, Run, C2
Swim: 20 x 25m/y all out sprints from mid pool start and finish w/ 1 min recoveries.
Bike: 8 x 1k all out sprints w/ 2 min recoveries.
Run: 10 x 100m all out sprints with 90 sec recoveries.
C2: 10 x 125m all out Sprints w/ 1 min recoveries.

Post times to comments.

The below link is to Robb Wolf's website, which contains vast and expansive nutritional resources for CrossFitters to educate themselves with. Many of our athlete's recently attended his Nutrition Certification and it was amazing, he would fit right in with our crew of sociopaths.


"Nasty Girls" (06.14.2009)

"Nasty Girls" (06.14.2009)
3 rounds for time of:
50 x Squats
7 x Muscle-ups
10 x Hang Power Cleans (135lbs)

Post time to comments.

"Nasty Girls" WOD Demo Video

CrossFit Endurance Rest Day (06.14.2009)

Congratulations to Mike, Jill, Matt, and Deanna for attending and completing the CrossFit Nutrition Certification taught by Robb Wolf.
Good luck to RJ who is heading down to attend the cert on Sunday. Once the weekend concludes I will post pictures and first hand accounts from the seminar, as well as some new ways in which we will be providing nutritional resources and progressive support for our athletes as they strive for the next level of elite fitness.

The collective mind of CrossFit New Hampshire continues to expand and embrace new realms of professional education.


Lunge, Pull-up, Sit-up Doom (06.13.2009)

Congratulations to our CrossFit Community for raising the $500,000.00 necessary to start up our own Risk Retention Group!

Lunge, Pull-up, Sit-up Doom (06.13.2009)
Complete the following for time:
Walking lunge 100 ft.
21 x Pull-ups
21 x Sit-ups
Walking lunge 100 ft.
18 x Pull-ups
18 x Sit-ups
Walking lunge 100 ft.
15 x Pull-ups
15 x Sit-ups
Walking lunge 100 ft.
12 x Pull-ups
12 x Sit-ups
Walking lunge 100 ft.
9 x Pull-ups
9 x Sit-ups
Walking Lunge 100 ft.
6 x Pull-ups
6 x Sit-ups

Post time to comments.

CrossFit Endurance WOD (06.13.2009)
Swim, Bike, Run, or Row (C2)
3 Rounds of (5:00 x 3:00 rest)
Hold maximal distance possible on each of the 5 minute rounds.
Foul if you fail to match best distance each round.
Foul = 2 min max reps of Burpees

Post distances and number of Burpees if applicable to comments.

Stable News:
The pull-up cages will be done this weekend, we just need to finish hammer drilling the bases into our concrete floor. As you can see gear is still arriving in various sizes and quantities, some of which seems to have found its way to the garage until we are done renovations and set-up at the new Stable.
The first GHD arrived and I think everyone is going to love the model and manufacturer we chose (well... everyone will hate the damn thing because it will slay your midline, but you get the point).
RJ came down and helped me assemble the rowers tonight, mostly because he needed a reason not to shotgun pints of ice cream... but he also banged out his first deadhang pull-ups on the new bars and then took both rowers for their maiden voyages. Good things are happening around here and creating this new home for our athletes is something we are starting to really enjoy (stressful moments aside).
Saturday morning we are having our crew in at 5:30 am for the WOD before Mike and I head down to CrossFit Boston for a Nutrition Certification Seminar by Robb Wolf. If you can't make the early class don't stress, embrace the creativity needed to adapt the WOD to whatever constraints exist outside the Stable... I still think that the best workouts are always those that get improvised.
CrossFitters train for the unknown and the unknowable, the more you eviscerate your comfort zone the better.

I also stumbled on this excellent video about taping hands for pull-ups and I knew everyone could take something valuable away from it, enjoy. Thanks to CrossFit Davis for putting the video together.


Rest Day (06.12.2009)

"Some one once told me the definition of Hell: 
The last day you have on Earth, the person you became will meet the person you could have become."

Rest Day (06.12.2009)

CrossFit Endurance WOD (06.12.2009)

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.


Hang Clean, Ring Dip, Sit-up AMRAP (06.11.2009)

Hang Clean, Ring Dip, Sit-up AMRAP (06.11.2009)
Complete as many rounds as possible (AMRAP) in 20:00 minutes of:
15 x Hang clean (115lbs)
12 x Ring dips
21 x Abmat Sit-ups

Post number of rounds completed to comments.

CrossFit Endurance WOD (06.11.2009)
Swim, Bike, Run, or Row (C2)
20 Rounds of (:10 x :05r)

Terrain, Incline, Damper Setting, etc are your choice.
Once you decide and set your respective difficulty level hold it for all 20 rounds.
(Example: Putting the C2 on a damper setting of 10 means you row all 20 rounds at that setting... dig your own graves wisely.)

Post total distance to comments.

Stable News:
Debbie said the "S" word today.

Quote of the Week:
Raj: "Just Applode it."
Samy: "You mean up-load it?"
Raj: "Applode."
Samy: "Up-load?"
Raj: "Applode."
Samy: "Up-load?"
Raj: "Applode."
Samy: "Up-load?"
Raj: "F@$# you, Samy..."


Max Effort Back Squat (06.10.2009)

Max Effort Back Squat (06.10.2009)
Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

CrossFit Endurance Rest Day (06.10.2009)


Pick Your Poison (06.09.2009)

Image: Thanks to Bertholemeou for this bada$$ creative logo, which is destined to become a CrossFit New Hampshire T-shirt (with his permission).

Pick Your Poison (06.09.2009)

Complete as many rounds in 20 minutes as you can of:
5 x Pull-ups
10 x Push-ups
15 x Squats


Complete as many rounds in 20 minutes as you can of:
5 x Handstand Push-ups
10 x One legged squats, alternating
15 x Pull-ups

Post your choice and rounds completed to comments.

CrossFit Endurance WOD Tosh(06.09.2009)
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi + 1 mi + 2 mi)
Run: 3x( 200m + 400m + 600m)
C2: 3x( 250m + 500m + 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

Notes: Unfortunately Raj needs to be a loner today as he gets a second chance at the Filthy 50...a personal vendetta for this young CrossFitting gunslinger.