''Red Dawn'' (10.18.2010)

Warm-up Drills (10.18.2010)
Row 1000m (See Notes)
3 Rounds of
12 x Push-ups
12 x Air Squats
9 x Deadhang Pull-ups (Supinated)
-Samson Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms

Notes: For the Rowing portion of the Warm-up Drills use a damper setting of 1. Rowing with the damper setting this low will make each pull feel like it provides far less resistance (Remember to take note of how much wattage you are producing during the first 20 pulls or so).

Athletes attempting to compensate for the likely degradation of pace/time will usually begin increasing their number of strokes per minute. Raising the number of strokes per minute will NOT yield a better performance, emphasizing the following will:

While remaining focused on ideal/proper Rowing mechanics attempt to dramatically slow the speed of each stroke's ''recovery'' phase (return towards the flywheel).

The drive and recovery speeds should be as consistent as possible from stroke to stroke. Maintaining this consistency is as simple as applying the following points of performance. The chain should remain taught during the entire pull and recovery; slack in the line, slapping, and other irregular motion should be interpreted as too much speed on the return.

Hint: Keep the following thought on a repeating loop in your brain during the warm-up, ''About 1 second on the way out and 2 seconds on the way back in''.

''Red Dawn'' (10.18.2010)
Complete the following for time
12 x Tire Flips
6 x Clean and Jerk (135/95lbs)
Run 400m
9 x Tire Flips
9 x Clean and Jerk (135/95lbs)
Run 400m
6 x Tire Flips
12 x Clean and Jerk (135/95lbs)

Post times to comments.

Skill Development (10.18.2010)
3 Rounds at your own pace of
10 x KB L2R Cross Chops (24/16kg)
10 x KB R2L Cross Chops (24/16kg)
25 x Abmat Sit-ups (Anchored)

Mobility WOD

CrossFit Endurance WOD (10.18.2010)
''10 x Maximum Wattage Holds''
Bike: 10 Rounds of
1:00 (holding bodyweight for wattage) x :10 (maximum wattage)
Rest x 2:00
C2: 10 Rounds of
1:00 (holding bodyweight for wattage) x 8 Strokes (maximum wattage)
Rest x 2:00

Notes: Those that Swim or Run during their CrossFit Endurance WODs may indulge in their choice of Biking or Rowing for today's training evolution. The training tools for these particular sports are capable of measuring, recording, and displaying very accurate wattage data.

Post maximum wattage, bodyweight, and maximum wattage divided by bodyweight to comments.

''Weighted Pull-ups 3-3-3-3-3 & Kalsu'' (10.15.2010)

Warm-up Drills (10.15.2010)
Row 750m
21-15-9 reps each of
Jumping Pull-ups
Thrusters (PVC)
-Hip Mobility Complex
-Cobra Stretch
-ITB Stretch
-Scorpion Stretch

''Weighted Pull-ups 3-3-3-3-3'' (10.15.2010)
Work up to a heavy three rep record for Weighted Pull-ups. Each rep must move through the standard full range of motion. There is no coming off the bar during each set of three repetitions.

Post loads to comments.

''Kalsu'' (10.15.2010)
Complete the following for time
100 x Thrusters (65%1RM)

Notes: Every minute on the minute execute 5 x Burpees. Use your single repetition maximum Press record to calculate the load used.

Post times to comments.

Skill Development (10.15.2010)
Complete the following at your own pace
50 x Abwheel/Barbell Roll-outs

Mobility WOD

CrossFit Endurance WOD (10.15.2010)
''2 x Time Interval Repeats''
Swim: 2 x 8 min, rest 2 min between intervals
Bike: 2 x 15 min, rest 2 min between intervals
Run: 2 x 12 min, rest 2 min between intervals
C2: 2 x 8 min, rest 2 min between intervals

Post distances to comments.

''Juggernaut'' (10.14.2010)

Warm-up Drills (10.14.2010)
Row 750m
3 Rounds of
''Burgener Drill''
3 x Overhead Squats
3 x Squat Snatch
-Lateral Lunges
-ITB Stretch/Drop Lunge
-Sumo-Squats
-Shoulder Opening Drill (wall)

''Juggernaut'' (10.14.2010)
3 Rounds for time of
Run 400m
10 x Deadlift (75%1RM)
25 x GHD Sit-ups

Post times to comments.

Skill Development (10.14.2010)
Rest for tomorrow

Mobility WOD

CrossFit Endurance WOD (10.14.2010)
''Time Trial''
Swim: 20 minutes
Bike: 60 minutes
Run: 60 minutes
C2: 20 minutes

Post distances to comments.

''Edward 50-Hands'' (10.13.2010)

Warm-up Drills (10.13.2010)
Run 800m
9 Fundamentals x 7 reps each (PVC)
Dot Drill (for time)
-Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Edward 50-Hands'' (10.13.2010)
4 Rounds for time of
Row 350m
12 x Dumbbell Burpees (50/35lbs)
21 x Dumbbell Push Press (50/35lbs)

Notes: There is no jump for the Dumbbell Burpees. Once in the plank position with arms extended jump the feet inside the hands and perform a dumbbell deadlift. Ensure you adjust your positions or adjust your load on the dumbbells to ensure correct form is maintained.

Post rounds completed to comments.

Skill Development (10.13.2010)
3 Rounds at your own pace of
18 x GHD Sit-ups
18 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance Rest Day (10.13.2010)

''Heavy Snatch 65-85%'' (10.12.2010)

Warm-up Drills (10.12.2010)
Run 800m
3 Rounds of
''Burgener Drill'' (PVC/45lbs)
-Hip Mobility Complex
-Shoulder Dislocates
-Scorpion Stretch
-Inchworms

''Heavy Snatch 65-85%'' (10.12.2010)
After completing warm-up sets as needed work up to 85% of your single repetition maximum.
All reps today should be Squat Snatches where proficiency allows.

Below is a guideline for working through percentages on sets and reps approaching your 85%.


3 x 65%
2 x 70%
1 x 75%
1 X 80%
1 x 85%

Post loads to comments.

''The Stumps'' (10.12.2010)
Complete as many rounds as possible in 12 minutes of:
5 x Front squat (155/115lbs)
10 x C2B Pull-ups
20 x Double-unders

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (10.12.2010)
''20 Minute AMRAP x Repeats''
Swim: 50m, Rest 30 sec
Bike: 1/4mile, Rest 30sec
Run: 200m, Rest 30 sec
C2: 200m, Rest 30 sec

Notes: Complete as many rounds as possible in the 20 minutes, rest time is included.

Post rounds completed to comments.

Holiday Hours

Holiday Hours

CrossFit New Hampshire will be closed Saturday and Monday for the Holiday Weekend.

Tuesday we return to our normal training schedule and the first class of the next On-Ramp Program will be Wednesday.

Rest and Recover, see everyone Tuesday.

''Over-Under 55's'' (10.08.2010)

Warm-up Drills (10.08.2010)
Run 800m
2 Rounds of
7 x Push-ups (CFGS)
7 x Medball Cleans
Dot Drill
2 Rounds of
''Burgener Drill'' (PVC)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Samson Stretch (Lateral)

''Over-Under 55's'' (10.08.2010)
Complete for time
10 x Snatch (65%1RM)
1 x Ring Dips
9 x Snatch (65%1RM)
2 x Ring Dips
8 x Snatch (65%1RM)
3 x Ring Dips
7 x Snatch (65%1RM)
4 x Ring Dips
6 x Snatch (65%1RM)
5 x Ring Dips
5 x Snatch (65%1RM)
6 x Ring Dips
4 x Snatch (65%1RM)
7 x Ring Dips
3 x Snatch (65%1RM)
8 x Ring Dips
2 x Snatch (65%1RM)
9 x Ring Dips
1 x Snatch (65%1RM)
10 x Ring Dips

Post times to comments.

Skill Development (10.08.2010)
5 Rounds of
Row Max Wattage in 10 Pulls or less
Rest :30

Post each rounds score to comments.

Mobility WOD

CrossFit Endurance WOD (10.08.2010)
Swim, Bike, Run, or Row (C2)
4 Rounds of
5 min on x 3 min rest

Post distances to comments.

''Push Jerk/Split Jerk 3-3-1-1-1'' (10.07.2010)

Warm-up Drills (10.07.2010)
Row 750m
9 Fundamentals x 7 reps each (45lbs)
''Burgener Drill'' (PVC)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Lateral Lunges

''Push Jerk/Split Jerk 3-3-1-1-1'' (10.07.2010)
Warm up as needed and then proceed into heavy sets of Push Jerk/Split Jerk for 3-3-1-1-1 with your last set being an attempt at a single repetition maximum.

Post loads to comments.

''Bells and Whistles'' (10.07.2010)
Run 1 mile
50-35-20 reps each of
Knees-2-Elbows
KB Swings (32/24kg)

Mobility WOD

CrossFit Endurance WOD (10.07.2010)
''12x1min''
Swim, Bike, Run, or Row (C2)
12 Rounds of
1 minute on x :30 rest

Post distances to comments.

''Vertigo'' (10.06.2010)

Warm-up Drills (10.06.2010)
Run 800m
12 x Deadlift (45lbs)
12 x Front Squat (45lbs)
12 x Press (45lbs)
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Scorpion Stretch

''Vertigo'' (10.06.2010)
Four rounds for time of
100ft x Overhead Walking Lunges (45lb/25lb)
30 x Box Jumps (24/20'')
20 x Pull-ups

Notes: Use bumper plates for the Overhead Walking Lunges.

Post times to comments.

Skill Development (10.06.2010)
4 rounds at your own pace of
:20 x L-sit/V-sit
:30 x Ring Support

Mobility WOD

CrossFit Endurance Rest Day (10.06.2010)

''Heavy Cleans 3-3-3-3-3'' (10.05.2010)

Warm-up Drills (10.05.2010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
9 x Push-ups (CFGS)
12 x Abmat Sit-ups
15 x Air Squats
Dot Drill (for time)
-Hip Mobility Complex
-Cobra Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Heavy Cleans 3-3-3-3-3'' (10.05.2010)
Work up to a heavy Clean triple.

Your 1-rep max or 3 rep record data can be used to project what loads should be used as you progress through your attempts.

Warm-ups: 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Dante's Inferno'' (10.05.2010)
Complete as many rounds as possible in 15:00 of
Max Reps x Wallball (20/14lbs)
25 x Double-unders

Notes: Each attempt for reps of Wallball must be an unbroken set. As soon as the set ends the athlete must execute 25 x Double-unders before earning another attempt at as many reps unbroken as possible.

Post rounds completed and lowest # set of Wallball to comments.

Mobility WOD

CrossFit Endurance WOD (10.05.2010)
''Time Trial''
Swim: 600m
Bike: 8mi
Run: 2.5mi
C2: 2km

Post times to comments.

''Back Squat 5-5-5'' (10.04.2010)

Warm-up Drills (10.04.2010)
Run 800m
15 x Burpees
15 x Medicine Ball Cleans
2 Rounds of
''Burgener Drill''
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''Back Squat 5-5-5'' (10.04.2010)
Work up to a heavy 5 rep set of low bar Back Squats, working to develop technique before focusing on loads lifted.

Your 1-rep max or 3 rep record data can be used to project what loads should be used as you progress through your attempts.

Warm-ups: 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Channel Crossings'' (10.04.2010)
For time
Row 500m
21 x Pull-ups
21 x Handstand Push-ups
15 x Pull-ups
15 x Handstand Push-ups
9 x Pull-ups
9 x Handstand Push-ups
Row 500m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.04.2010)
''3x1:1''
Swim, Bike, Run, or Row (C2)
3 Rounds of
3:00 on x 3:00 rest

Post distances to comments.

''Snatch/Overhead Squat 1:3 Complex'' (10.01.2010)

Warm-up Drills (10.01.2010)
Run 800m
2 Rounds of
''Burgener Drill'' (45lbs/PVC)
3 x Overhead Squats
3 x Squat Snatch
-Hip Mobility Complex
-Lunge w/ Torso Rotation
-Should Dislocates (PVC)
-Inchworms

''Snatch/Overhead Squat 1:3 Complex'' (10.01.2010)
7 Rounds of the following complex:
1 x Snatch
3 x Overhead Squat

Notes: Using previous 1rep max data on the Snatch and Overhead Squat work up to the heaviest load possible. Technique remains the top priority for those still becoming familiar with these movements.

Post loads to comments.

''Bats in the Belfry'' (10.01.2010)
Complete the following for time
100 x Double-unders
50 x Knees-2-Elbows
40 x Ring Dips
30 x Box Jumps (24/20'')
20 x KB Swings (32/24kg)
10 x C2B Pull-ups
5 x Pistols (left leg)
5 x Pistols (right leg)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.01.2010)
Swim, Bike, Run, or Row (C2)
SC: 20 Minutes
LC: 60 Minutes
U: 90 Minutes

Hold to a steady tempo of 80-90%.

Post times to comments.

''Heavy Press Triples'' (09.30.2010)

Warm-up Drills (09.30.2010)
Row 750m
Dot Drill (for time)
2 Rounds of
''Burgener Drill'' (PVC)
-Scorpion Stretch
-ITB Stretch
-Sumo-Squats
-Shoulder Dislocates (PVC)

''Heavy Press Triples'' (09.30.2010)
Work up to a heavy Press triple. Your 1-rep max or 3 rep record data can be used to project what loads should be used as you progress through your attempts.
Warm-ups: 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Event Horizon'' (09.30.2010)
3 Rounds for time of
400m Run
21 x Power Clean (70%1RM)
21 x Air Burpees
400m Run
15 x Power Clean (70%1RM)
15 x Air Burpees
400m Run
9 x Power Clean (70%1RM)
9 x Air Burpees

Notes: Use 70% of your most recent clean single rep maximum to determine your load for the Power Cleans. Air Burpees are executed the same as normal Burpees with an additional jump and touch requirement instead of the overhead clap. Each athlete must make contact with an object 10'' above maximum standing reach.

Mobility WOD

CrossFit Endurance Rest Day (09.30.2010)

''Fraternization'' (09.29.2010)

Warm-up Drills (09.29.2010)

800m Run
2 Rounds
7 x Deadhang Pull-ups
12 x Abmat Sit-ups
15 x KB Swings (16kg)
-Shoulder Opening Drill (Wall)
-Inch Worms
-Samson Stretch

''Fraternization'' (09.29.2010)
Complete the following for time
Row 1000m
21-18-15-12-9-6
Ring Push-ups
GHD Sit-ups

Post times to comments.

Skill Development (09.29.2010)
Today we will be covering the basics of safety and execution for training with the rope climb.
Novices will be working on lifting their body from the deck to standing while those that have experience will be working through both secured and hands-only methods of ascent. Understanding the principals of the climb and their application in training will be the primary goal of today's indoctrination; as always safety is paramount.

Mobility WOD

CrossFit Endurance WOD (09.29.2010)
''Tempo Hill Climb''
Swim: 20 min, add T-shirt for drag.
Bike: 30 min Hill Climb, 4-8% ave Grade.
Run: 25 min Hill Climb, 4-8% ave Grade.
C2: 20 min, Damper between 5-8, Holding Wattage @ 50-120 above bodyweight.

Post times to comments.

''Hoostie'' (09.28.2010)

Warm-up Drills (09.27.2010)
Row 500m
9 Fundamentals x 10 reps each (PVC)
Dot Drill (for time)
-Scorpion Stretch
-ITB Stretch
-Shoulder Dislocates (wall)
-Cobra Stretch

''Hoostie'' (09.28.2010)
Complete 8 Rounds of the following.
2 x Muscle-ups
3 x Handstand Push-ups
15 x Jump Squats (65/45lbs)

Each round has a 2:00 running clock, representing the time interval each athlete has to complete the workload. If time expires before a round is completed the WOD is over and the athlete's score remains as is. The only available rest is time remaining (if any) from each 2:00 minute trial.

Total score is the sum of these earned rest intervals.

Post total rest time earned in comments.

Skill Development (09.28.2010)
Accumulate 1:00 of L-sit/V-sit in as few rounds as possible.
12 x Turkish Get-ups (40lbs)
Accumulate :30 of L-sit/V-sit in as few rounds as possible.
6 x Turkish Get-ups (40lbs)

Post rounds to comments.

Mobility WOD

CrossFit Endurance WOD (09.28.2010)
''6x Intervals''
Swim: 6 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 6 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 6 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 6 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Post times to comments.

''Heavy Deadlift Triples'' (09.27.2010)

Warm-up Drills (09.27.2010)
Run 400m
3 Rounds of
''Burgener Drill'' (45lbs/PVC)
3 x Overhead Squats
3 x Squat Snatch
-Lateral Lunges
-ITB Stretch/Drop Lunge
-Sumo-Squats
-Shoulder Opening Drill

''Heavy Deadlift Triples'' (09.27.2010)
Work up to a heavy Deadlift triple. Your 1-rep max or 3 rep record data can be used to project what loads should be used.
Warm-ups sets should be 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Charles Fran-son'' (09.27.2010)
Complete 5 Rounds for time of
12 x Dumbbell Thrusters (50/35lbs)
15 x Pull-ups
Run 200m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.27.2010)
Swim, Bike, Run, or Row (C2)
5:00 x 2:00 rest
5:00 x 2:00 rest
1:00 x :30 rest
1:00 x :30 rest
1:00 x :30 rest
1:00 x :30 rest
1:00 x :30 rest

Hold maximal distance possible on each of the set intervals.

Post distances to comments.

''Max Effort Clean and Jerk 3-3-1-1-1'' (09.24.2010)

Warm-up Drills (09.24.2010)
Row 500m
15 x Medicine Ball Clean s
15 x Burpees
2 Rounds of
''Burgener Drill'' (45lbs/PVC)
Hip Mobility Complex
-Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Max Effort Clean and Jerk 3-3-1-1-1'' (09.24.2010)
Clean and Jerk 3-3-1-1-1

Notes: Attempt to take the heaviest load possible from the deck to overhead using the Olympic Lifting standards of movement.

Post times to comments.

''USAW Format MetCon'' (09.24.2010)
Complete as many rounds as possible in 12:00 minutes of
6 x Clean and Jerk (115/85lbs)
12 x Pull-ups
24 x Box Jumps (24/20'')

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (09.24.2010)

''Lashing Lungs''(09.23.2010)

We must embrace pain;

and burn it as fuel for our journey.

-Kenji Miyazawa

Warm-up Drills (09.23.2010)

Run 400m

2 Rounds of

''Burgener Drill''

9-7-5 reps of

Bent Over Row (45lbs)

Front Squat (45lbs)

Press (45lbs)

-Samson Stretch

-Inchworms

-Scorpion Stretch

-Deadhang Scapular Retractions (15/10)

''Lashing Lungs''(09.23.2010)

Complete the following for time

Row 500m
15 x Wallball (20/14lbs)
25 x Double-unders
Row 400m
15 x Wallball (20/14lbs)
30 x Double-unders
Row 300m
15 x Wallball (20/14lbs)
30 x Double-unders
Row 200m
15 x Wallball (20/14lbs)
30 x Double-unders
Row 100m
15 x Wallball (20/14lbs)
30 x Double-unders

Post times to comments.

Skill Development (09.23.2010)
Invest some time working through the Mobility WODs linked below and then rest up for tomorrow...

Mobility WOD

CrossFit Endurance WOD (09.23.2010)
''Hill Repeats''
Swim: 10 x 100m/y w/ :15 recoveries, :05 Deviation Limit.
Bike: 4 x 2 mile hill repeats w/ return time for recoveries, 1:00 Deviation Limit.
Run: 2 x 3/4 - 1 mile hill repeats w/ return time (+1:00 @ bottom) for recoveries, 1:00 Deviation Limit. Treadmill: 7% Incline w/ 2:00 recoveries, 1:00 Deviation Limit.
C2: 3 x 1k Damper Setting 8-10 (or elevate the rear of the rower) w/2:00 recoveries, :10 Deviation Limit.

Post times to comments.

''Nate'' (09.22.2010)

Warm-up Drills (09.22.2010)
800m Run
9 Fundamentals x 7 reps each (45lbs)
Dot Drill (for time)
-Scorpion Stretch
-Lateral Lunges
-Groiners
-Shoulder Opening Drill (Wall)

''Nate'' (09.22.2010)
Complete as many rounds as possible in 20:00 of
2 x Muscle-Ups
4 x Handstand Push-ups
8 x Kettlebell Swings (2-pood)

Post rounds completed to comments.

Skill Development (09.22.2010)
21-15-9 reps each of
Barbell Rollouts
Russian Twists (20/14lbs)

Mobility WOD

CrossFit Endurance WOD (09.22.2010)
''Tempo 85/95%''
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 then pick it up to 95% for the last 1500m

Post times to comments.

''Max Effort Snatch 3-3-1-1-1'' (09.21.2010)

Warm-up Drills (09.21.2010)
Row 500m
2 Rounds of
''Burgener Drill'' (PVC)
2 Rounds of
3 x Snatch (45lbs)
3 x Heaving Snatch Balance (45lbs)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Cobra Stretch

''Max Effort Snatch 3-3-1-1-1'' (09.21.2010)
Snatch 3-3-1-1-1

Notes: Attempt to take the heaviest load possible from the deck to overhead using the Olympic Lifting standards of movement.

Post times to comments.

''Tabata This!'' (09.21.2010)
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by calories.

Post individual movement scores and totals to comments.

Mobility WOD

CrossFit Endurance WOD (09.21.2010)
Swim, Bike, Run, or Row (C2)
Time Trial x 9:00 Minutes

Cover as much distance as possible in the time allotted.

Post distances to comments.

''Circular Reasoning'' (09.20.2010)

Warm-up Drills (09.20.2010)
Run 800m
2 Rounds of
7 x Push-ups
7 x Med Ball Cleans
2 Rounds of
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Sumo Squats
-ITB Stretch

''Circular Reasoning'' (09.20.2010)
10-9-8-7-6-5-4-3-2-1 reps for time of
Sumo Deadlift High-Pull (95/65lbs)
Box Jumps (24/20'')
Pull-ups

Post times to comments.

Skill Development (09.20.2010)
3 Rounds at your own pace of
3 x Snatch Grip Deadlift (65/45lbs)
3 x Hight Hang Power Snatch (65/45lbs)
3 x Squat Snatch (65/45lbs)
3 x Overhead Squats (65/45lbs)
:12 x L-sit/V-sit for Max Time
:12 x GHD Sit-ups

Notes: Rest :30-:60 minimum between each round. Applying effort to technique development is paramount today.

Mobility WOD

CrossFit Endurance Rest Day (09.20.2010)

''Jaketronic'' (09.17.2010)

Warm-up Drills (09.17.2010)
Run 800m
2 Rounds of
10 x Medicine Ball Cleans
10 x Wallball
2 Rounds of
''Burgener Drill''
-Samson Stretch
-Lateral Lunges
-Scorpion Stretch

''Jaketronic'' (09.17.2010)
Complete for time
30 x Power Snatch (135/95lbs)
50 x Ring Dips
Run 800m

Post times to comments.

Skill Development (09.17.2010)
3 Rounds at your own pace of
20 x GHD Sit-ups
20 x Hip Extensions

Mobility WOD

CrossFit Endurance WOD (09.17.2010)
''5x Intervals''
Swim: 5 x 200m x 30 second recoveries, :05 deviation limit.
Bike: 5 x 2k x :90 second recoveries, :05 deviation limit.
Run: 5 x 800m x :90 second recoveries, :05 deviation limit.
C2: 5 x 1000m x :90 second recoveries, :05 deviation limit.

Post times to comments.

''Hypoxic II.''

Warm-up Drills (09.15.2010)
Row 500m
2 Rounds of
6 x Deadhang Pull-ups
9 x Push-ups
12 x Abmat Sit-ups
15 x Air Squats
Dot Drill
-Sumo Squats
-Inchworms
-Cobra Stretch
-ITB Stretch

''Hypoxic II.'' (09.16.2010)
5 Rounds for time of
10 x Thrusters (95/64lbs)
12 x KB Swings (32/24kg)
21 x Double-unders

Post times to comments.

Skill Development (09.16.2010)
30 x Pistols (alt.legs)

Mobility WOD

CrossFit Endurance WOD (09.16.2010)
''10x Repeats''
Swim: 20 x 25m/y w/ 1 min recoveries.
Bike: 8 x 1k w/ 2 min recoveries.
Run: 10 x 100m w/ 90 sec recoveries.
C2: 10 x 125m w/ 1 min recoveries.

Post times to comments.

''Hips and Angles'' (09.15.2010)

Warm-up Drills (09.15.2010)
3 Rounds of
100 x Single-unders
10 x Burpees
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-ITB Stretch
-Scorpions

''Hips and Angles'' (09.15.2010)
Complete as many rounds as possible in 15:00 of
Row x 21kcal
15 x Knees-2-Elbows
12 x Box Jumps

Post rounds completed to comments.

Skill Development (09.15.2010)
3 Rounds at your own pace of
7 x Power Snatch (95/65lbs)
7 x Squat Snatch (95/65lbs)

Mobility WOD

CrossFit Endurance WOD (09.15.2010)
''Time Trial''
Swim: SC&LC:500m TT, U:1000m TT
Bike: SC:12mi TT, LC:25mi TT, U:30mi TT
Run: SC:5k, LC:10k U:13.1mi TT
C2: SC:3k TT, LC:5k TT, U:8k TT

Post times to comments.

''Dogsmack'' (09.14.2010)

Warm-up Drills (09.14.2010)
Run 800m
2 Rounds of
''Burgener Drill'' (PVC)
9 x Push-ups
9 x Hollow Rocks
9 x Box Jumps (20'')
-Shoulder Dislocates
-Samson Stretch
-Cobra Stretch

''Dogsmack'' (09.14.2010)
Complete 3 Rounds for time of
400m Run
7 x Power Clean (155/115lbs)
21 x Pull-ups

Post times to comments.

Skill Development (09.14.2010)
4 Rounds at your own pace of
:15 x Inverted
15 x Hip Extensions
:15 x L-sit/V-sit

Notes: Inverted is time spent in a handstand hold appropriate for your skill level; against a wall, freestanding, or walking.

Mobility WOD

CrossFit Endurance Rest Day (09.14.2010)

''Heavy Push Press 3-3-1-1-1'' (09.13.2010)

Warm-up Drills (09.13.2010)
Row 750m
9 Fundamentals x 7 reps each (45lbs)
''Burgener Drill'' (PVC)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Lateral Lunges

''Heavy Push Press 3-3-1-1-1'' (09.13.2010)
Warm up as needed and then proceed into heavy sets of Push Press for 3-3-1-1-1 with your last set being an attempt at a single repetition maximum.

Post loads to comments.

''A House of Cards'' (09.13.2010)
Complete for time
12 x Overhead Squats (135/95lbs)
21 x GHD Sit-ups
10 x Overhead Squats (135/95lbs)
18 x GHD Sit-ups
8 x Overhead Squats (135/95lbs)
15 x GHD Sit-ups
6 x Overhead Squats (135/95lbs)
12 x GHD Sit-ups
4 x Overhead Squats (135/95lbs)
9 x GHD Sit-ups
2 x Overhead Squats (135/95lbs)
6 x GHD Sit-ups

Post times to comments.

CrossFit Endurance WOD (09.13.2010)

''Time Ladder''

Swim, Bike, Run, or Row (C2)
0:45 on x 0:45 off,
1:30 on x 1:30 off,
3:00 on x 3:00 off,
6:00 on x 6:00 off,
3:00 on x 3:00 off,
1:30 on x 1:30 off,
0:45 on x Done.

Post distances to comments.

''Smells Like Seaweed'' (09.10.2010)

Warm-up Drills (09.10.2010)
400m Run
2 Rounds of
Dot Drill
5 x Burpees
10 x Air Squats
15 x Sit-ups
-Lunge w/ Torso Rotation
-Inchworms
-Groiners

''Smells Like Seaweed'' (09.10.2010)
Complete for time
Row 500m
7 Rounds of
3 x Deadlift (75%1RM)
3 x Muscle-ups
Row 500m

Notes: Complete the first 500m row, then storm through the 7 Rounds of Deadlifts and Muscle-ups, finish with a 500m row. If you are still working on attaining your first Muscle-up then substitute 3 x Pull-ups and 3 x Ring Dips for each repetition.

Post times to comments.

Skill Development (09.10.2010)
Complete the following at your own pace
20 x Pistols (alt.legs)
50 x Double-unders
10 x Pistols (alt.legs)
25 x Double-unders

Mobility WOD

CrossFit Endurance WOD (09.10.2010)
''2:1 Pacing''
Swim, Bike, Run, or Row (C2)
8 Rounds of
2 min on x 1 min rest

Hold distances as consistent as possible.

Post distances to comments.

''Birthright'' (09.09.2010)

Warm-up Drills (09.07.2010)
Run 800m
2 Rounds of
10 x Med Ball Cleans
10 x Burpees
''Burgener Drill'' (PVC)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Shoulder Opening Drill (wall)

''Birthright'' (09.09.2010)
21-18-15-12-9-6-3 reps for time of
Sumo Deadlift High Pull (95/65lbs)
Handstand Push-ups

Notes: Unbroken Challenge.

Post times to comments.

Skill Development (09.09.2010)
3 Rounds at your own pace of
:30 Ring Support
30 x GHD Sit-ups

CrossFit Endurance WOD (09.09.2010)
''3-5 x Repeats''
Swim: 5 x 50m/y with 3 minute recoveries.
Bike: 3 x 1k with 5 minute recoveries.
Run: 4 x 300m with 5 minute recoveries
C2: 4 x 375m with 5 minute recoveries.

Post times to comments.

''Filthy Fifty'' (09.08.2010)

Warm-up Drills (09.08.2010)
Row 1000m
2 Rounds of
''Burgener Drill'' (PVC)
2 Rounds of
Dot Drill
-Shoulder Dislocates (PVC)
-Sumo Squats
-ITB Stretch

''Filthy Fifty'' (09.08.2010)
Complete the following for time
50 x Box Jumps (20'')
50 x Jumping Pull-ups
50 x Kettlebell Swings (16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (45lbs)
50 x Goodmornings (45lbs)
50 x Wall Ball Shots (20lbs)
50 x Burpees
50 x Double-unders

Post times to comments.

CrossFit Endurance Rest Day (09.08.2010)

''Demonstrating the Significance of Labor Day'' (09.07.2010)

Stable News

The On-Ramp Schedule has been posted; see the right hand column for details. Please feel free to contact us with any questions or for registration details.

Warm-up Drills (09.07.2010)
Row 750m
7 x Deadhang Pull-ups
9 x Push-ups (CFGS)
12 x Air Squats
''Burgener Drill'' (PVC)
-Shoulder Opening Drill (wall)
-Samson Stretch
-Cobra Stretch
-Lateral Lunges

''Demonstrating the Significance of Labor Day'' (09.07.2010)
Complete as many rounds as possible in 15:00 of
Run 200m
5 x Ground-2-Overhead
7 x Lateral Burpees

Notes: Use 70-75% of your 1RM Power Clean. Acceptable routes for the load to move from the Ground to Overhead are the Snatch (Squat, Power, etc.) or the Clean and Jerk (Squat, Power, Split, Jerk, Push Press, Press). Lateral Burpees are performed as normal with a lateral jump over your barbell at the end of each rep.

Post rounds completed to comments.

Skill Development (09.07.2010)
Dot Drill for time.

5 patterns of movement each executed 6 times.

Get mad.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.07.2010)
''Rumination''
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT

Post distances and splits to comments.

''Barbara'' (09.06.2010)

We are Closed for Labor Day, normal hours resume Tuesday.
Tomorrow we will post dates and times for the next On-Ramp Class.

Warm-up Drills (09.06.2010)
Run 1 mile
2 Rounds of
''Burgener Drill'' (PVC)
10 x Push-ups
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-ITB Stretch
-Scorpions

''Barbara'' (09.06.2010)
Five rounds, each for time of
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Air Squats

Rest precisely three minutes between each round.

Post times for each of the five rounds to comments.

Skill Development (09.06.2010)
We will begin including a link in each Skill Development portion of the training each day for an optional mobility/flexibility cooldown. The link is to a website run by Kelley Starrett: CrossFit Instructor/Affiliate Owner and Doctor of Physical Therapy, explore and learn.
Mobility WOD

CrossFit Endurance WOD (09.06.2010)
''24min Pyramid''
Swim, Bike, Run, or Row (C2)
4min on x 2min off,
5min on x 2min off,
6min on x 2min off,
5min on x 2min off,
4min on x Done!

Post distances to comments.

''Because Mom Said'' (09.03.2010)

Warm-up Drills (09.03.2010)
Run 800m
7 x Deadhang Pull-ups
9 x Push-ups
12 x Sit-ups
15 x Air Squats
Dot Drill
''Burgener Drill''
-Sumo Squats
-Inchworms
-Cobra Stretch
-ITB Stretch

''Because Mom Said'' (09.03.2010)
Complete for time
10 x Turkish Get-ups (50/35lbs)
20 x Front Squats (155/115lbs)
30 x Push-ups
40 x KB Swings (50/35lbs)
50 x Knees-2-Elbows
40 x Pull-ups
30 x Deadlifts (155/115lbs)
20 x Ring Dips
10 x Pistols (alt.legs)

Post times to comments.

CrossFit Endurance WOD (09.03.2010)
''Tabata''
8 Rounds of (:20 on x :10 rest)
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. Do not reduce the speed.
C2: Use Damper Setting 2+ Average.

Post distances to comments.

''Daniel'' (09.02.2010)

Warm-up Drills (09.02.2010)
Row 750m
2 Rounds of
8 x Hollow Rocks
8 x Push-ups
8 x Box Jumps (20'')
2 Rounds of
''Burgener Drill'' (PVC)
-Scorpion Stretch
-Lateral Lunges
-Groiners
-Shoulder Opening Drill (Wall)

''Daniel'' (09.02.2010)
Complete the following for time
50 x Pull-ups
400m Run
21 x Thrusters (95lbs)
800 meter run
21 x Thrusters (95lbs)
400m Run
50 x Pull-ups

Post time to comments.

Skill Development (09.02.2010)
For time
50 x GHD Sit-ups
50 x Knees-2-Elbows

Post times to comments.

CrossFit Endurance Rest Day (09.02.2010)

''Max Effort Pull-ups 1-1-1'' (09.01.2010)

Warm-up Drills (09.01.2010)
Row 500m
2 Rounds of
7 x Push-ups
7 x Medball Cleans
Dot Drill
''Burgener Drill'' (PVC)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Samson Stretch (Lateral)

''Max Effort Pull-ups 1-1-1'' (09.01.2010)
Weighted Pull-ups 1-1-1
or
3 Attempts at maximum repetitions.

Post loads/reps to comments.

''The Self Fulfilling Prophecy II." (09.01.2010)
4 Rounds for time of
Broad jump 50m counting the number of jumps
Lunge that many times (alternating legs)
Deadlift (bodyweight) that many reps
Box jump (20'') that many reps
Air Squat that many reps

Post time and number of jumps per round to comments.

CrossFit Endurance WOD (09.01.2010)
''Time Trial''
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min

Post distances to comments.

''Apex Predation'' (08.31.2010)

Warm-up Drills (08.31.2010)
Run 800m
9 Fundamentals x 5 reps each
Dot Drill
-ITB Stretch
-Hip Mobility Complex
-Shoulder Dislocates (PVC)

''Apex Predation'' (08.31.2010)
4 Rounds for time of
Row 350m
7 x Squat Clean (135/95lbs)
10 x Handstand Push-ups

Post times to comments.

Skill Development (08.31.2010)
7 Rounds of
4 x Turkish Get-ups (40/30lbs)
:12 x L-sit/V-sit

CrossFit Endurance WOD (08.31.2010)
''2x Time Repeats''
Swim: 2x8 min, Rest 2 min between intervals
Bike: 2x15 min, Rest 2 min between intervals
Run: 2x12min, Rest 2 min between intervals
C2: 2x8min, Rest 2 min between intervals

Post distances to comments.

''Max Effort Push Jerk 1-1-1'' (08.30.2010)

Warm-up Drills (08.30.2010)
Row 500m
2 Rounds of
Burgener Drill (PVC)
Dot Drill
9 x Burpees
-Shoulder Opening Drill (wall)
-Inchworms
-Cobra Stretch
-Scorpions

''Max Effort Push Jerk 1-1-1'' (08.30.2010)
Push Jerk 1-1-1

Post loads to comments.

''Kellen'' (08.30.2010)
3 Rounds for time of
Run 400m
21 x KB Swings (24/16kg)
30 x Wallball (20/14lbs)

Post times to comments.

CrossFit Endurance WOD (08.30.2010)
''Tempo 80/90%''
80% for the first half, 90% for the last half. Choose distance based on your upcoming event.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10 mile, LC:18 mile, U:25 mile
Run: SC:1.5 mile, LC:5miles, U:10miles
C2: SC:2k, LC:5k, U:8k

Post times to comments.

''Kraken'' (08.27.2010)

Warm-up Drills (08.27.2010)
Run 800m
2 Rounds of
7 x Deadhang Pull-ups
7 x Push-ups
7 x Air Squats
Dot Drill
-Inchworms
-Scorpion Stretch
-ITB Stretch

''Kraken'' (08.27.2010)
Row 250m
15 x Deadlift (225/185lbs)
15 x Burpees
Row 500m
12 x Deadlift (225/185lbs)
12 x Burpees
Row 750m
9 x Deadlift (225/185lbs)
9 x Burpees

Skill Development (08.27.2010)
3 Rounds at your own pace of
21 x GHD Sit-ups
12 x Floor Wipers

CrossFit Endurance Rest Day (08.27.2010)

"Max Effort Power Clean Singles" (08.26.2010)

Warm-up Drills (08.26.2010)
Run 400m
12 x Deadlift (45lbs)
12 x Front Squat (45lbs)
12 x Push Jerk (45lbs)
Run 400m
-Scorpion Stretch
-ITB Stretch
-Shoulder Dislocates

"Max Effort Power Clean Singles" (08.26.2010)
Power Clean 1-1-1

Post loads to comments.

Skill Development (08.26.2010)
Complete the following for time
1 mile Run
50 x SDHP’s (95/65lbs)
30 x Overhead Squats (95/65lbs)

Post times to comments.

CrossFit Endurance WOD (08.26.2010)
Swim, Bike, Run, or Row (C2)
"6 x 3:00 Intervals with Variable Rest’’
3:00 min x 1:00 rest
3:00 min x 3:00 rest
3:00 min x 1:00 rest
3:00 min x 3:00 rest
3:00 min x 1:00 rest
3:00 min x Done!

Post distances to comments.

''Abattoir'' (08.25.2010)

Warm-up Drills (08.25.2010)
400m Run
3 Rounds of
"Burgener Drill"
3 Rounds for time of
"Dot Drill"
-Shoulder Dislocates
-Hip Mobility Complex
-Samson Stretch

''Abattoir'' (08.25.2010)
Complete 8 Rounds of the following triplet,
Thrusters (95/65lbs)
KB Swings (24/16kg)
Box Jumps (24/20'')

Notes: Athletes are attmempting to generate the maximum number of repetitions possible during each work interval. A work to rest ratio of :30 x :15 rest will continue this rotation between exhaustion and maximal physical exertion until a total of 24 intervals have passed (12:00 of work out of 18:00 total)

Skill Development (08.25.2010)
3 Rounds at your own pace of
:30 x Handstand Hold (wall)
20 x Hip Extensions
30 x DB Renegade Rows (40/30lbs)
10 x Turkish Get-ups (40/30lbs)0

Notes: If wall support for the handstand is a confident type of skill set then please feel free to join us while we try to walk aggressively on our hands and work on HSPU’s from advanced postures (paralettes, rings). Dumbbell Renegade rows are alternating arms with 15 repetitions each side. Turkish Get-ups must be executed with 5 full movements for both dominant and non-dominant sides of the body.

CrossFit Endurance WOD (08.25.2010)
"Short Time Trial"
Swim: 500m/y TT
Bike: 5k TT
Run: 1 mile TT
C2: 1500m TT

Post distances to comments.

''Ryan'' (08.24.2010)

Warm-up Drills (08.24.2010)
750m Row (Damper Setting 2-3)
2 Rounds of
10 x Push-ups
10 x Pistols (alt.legs)
''Burgener Drill''
-Samson Stretch
-Inch Worms
-Scorpion Stretch

''Ryan'' (08.24.2010)
5 rounds for time of
7 x Muscle-ups
21 x Burpees

Notes: If you've been strictly using a scaled version of the Muscle-up for three weeks or longer then substitute in 3 x Pull-ups and 3 x Ring Dips for this WOD. If you consistently substitute a sequence of Pull-ups and Ring Dips when seeing Muscle-ups in the WOD use scaled movement precursors. Ensure that Ring Dips are to maximum depth (bicep to rings), this position is where the transition from the pull ends and the lower it is the easier it will be to execute.

Post times to comments.

Skill Development (08.24.2010)
Complete for time
10 x Toes-2-Bar
20 x GHD Sit-ups
30 x V-Ups
20 x GHD Sit-ups
10 x Toes-2-Bar

Post times to comments.

CrossFit Endurance WOD (08.24.2010)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1min on, 1 min off,
1 min on x :50 sec rest,
1 min on x :40 sec rest,
1 min on x :30 sec rest,
1 min on x :20 sec rest,
1 min on x :10 sec rest,
1 min on x :20 sec rest,
Continue back up the ladder until...
1 min on x :50 sec rest,
1 min on x Done!

Post distances to comments.

''Max Effort Front Squat 1-1-1'' (08.23.2010)

Warm-up Drills (08.23.2010)
800m Run
12 x Medicine Ball Cleans
12 x Wallball
2 Rounds of
''Burgener Drill'' (PVC)
-Shoulder Mobility Complex (5/2.5lbs)
-Cobra Stretch
-Samson Stretch

''Max Effort Front Squat 1-1-1'' (08.23.2010)
Each Athlete will be given three attempts to Front Squat as heavy a load as possible for a single rep record.
Use previous 1RM data to determine loads per set for the progression outline below.

Rest as needed between efforts.

5 x 40% (warm-up)
3 x 50% (warm-up)
2 x 65% (warm-up)
1 x 75% (warm-up)
1 x 85% (warm-up)
Attempt 1
Attempt 2
Attempt 3

Post loads to comments.

''Horseshoes and Hand Grenades IV.'' (08.23.2010)
Complete 5 Rounds for time of
35 x Double-unders
20 x Wallball (20/14lbs)

Post times to comments.

CrossFit Endurance Rest Day (08.23.2010)

''Tapeworm'' (08.20.2010)

Warm-up Drills (08.20.2010)
Row 750m
2 Rounds of
6 x Deadhang Pull-ups (Supinated)
9 x Knees-2-Elbows
12 x Air Squats
15 x Hip Extensions
-Foam Roll
-Inchworms
-Scorpion Stretch
-ITB Stretch

''Tapeworm'' (08.20.2010)
Complete the following for time
30 x Handstand Push-ups
40 x Pull-ups
50 x KB Swings (24/16kg)
60 x GHD Sit-ups/Anchored Sit-ups
70 x Burpees

Post times to comments.

Skill Development (08.20.2010)
5 Rounds at your own pace of
15 x Hip and Back Extensions
10 x Pistols (Alt.legs)

CrossFit Endurance WOD (08.20.2010)
Swim, Bike, Run, or Row (C2)
2 x (5min x 2min rest)
5 x (1min x :30 rest)

Notes: The 1 minute intervals start immediately after the second 2min recovery
Hold maximal distances possible.

Post distances to comments.