''Overhead Squats 3-3-3+ and Sorry John'' (12.31.2010)

Holiday Hours for Friday 12.31.2010:

Open 6-10am Only today.

Saturday Closed.

Have a great New Year and we'll see everyone Monday!

Warm-up Drills (12.31.2010)
Run 800m
''Burgener Drill'' (PVC/2Rnds)
5 x L-sit Pull-ups
7 x Push-ups (CFSG)
12 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex

''Overhead Squats 3-3-3+'' (12.31.2010)
Work through the following sets of Overhead Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Sorry John'' (12.31.2010)
Row 500m
10-9-8-7-6-5-4-3-2-1 reps each of
Burpee Jumping Pull-ups
KB Swings (32/24kg)
Row 500m

Mobility WOD

CrossFit Endurance WOD (12.31.2010)
''4 x Intervals''
Swim: 4 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 4 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries .
Run: 4 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 4 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

Post times to comments.

''Pain Inevitable, Suffering Optional'' (12.30.2010)

Warm-up Drills (12.30.2010)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Groiners
-ITB Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch

''Pain Inevitable, Suffering Optional'' (12.30.2010)
Complete as many reps as possible during each interval. Rest 1:00 between rounds, repeat for 3 cycles.
1:00 x Double Unders
1:00 x DB Thrusters
1:00 x Box Jumps (24/20")
1:00 x Ring Dips
1:00 x Pull-ups

Post total points (reps) scored to comments.

Skill Development (12.30.2010)
Handstand Throwdown.
3 Attempts to cover the maximum distance possible without falling.
30 x Hip and Back Extensions

Notes: Hip and Back Extensions for one set of 30 reps, slow and deliberate. Rest as needed.

Mobility WOD

CrossFit Endurance WOD (12.30.2010)
''Time Trial''
Swim, Bike, Run, or Row (C2)
SC: 20 Min
LC: 45 Min
U: 65 Min

Cover as much distance as possible.

Post distances to comments.

''Bench Press 3-3-3+'' (12.29.2010)

Warm-up Drills (12.29.2010)
Speed Rope Drills x 2:00
Dot Drill (for time)
Speed Rope Drills x 1:00
Dot Drill (for time)
''Burgener Drill'' (2Rnds/PVC)
-Sumo Squats
-Groiners
-Scorpion Stretch
-Shoulder Mobility Drill (Band)

''Bench Press 3-3-3+'' (12.29.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Winter Advisory'' (12.29.2010)
Complete the following for time
Row 1000m
50 x Toes-2-Bar
20 x Clean and Jerk (135/95lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.29.2010)
''Hill Sprints''
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 Kcals with dampers setting 8-10 with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

Post times to comments.

''Mary'' (12.28.2010)

Warm-up Drills (12.28.2010)
Row 1000m
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
7 x L-sit Pull-ups
7 x Thrusters (45lbs)
-Samson Stretch
-Shoulder Opening Drill (wall)
-Inchworms
-Scorpion Stretch

''Mary'' (12.28.2010)
Complete as many rounds as possible in 20 minutes of
5 x Handstand Push-ups
10 x Pistols
15 x Pull-ups

Post rounds completed to comments.

Skill Development (12.28.2010)
5 Rounds for time of
15 x Slamball (20/14lbs)
15 x GHD Sit-ups

Mobility WOD

CrossFit Endurance Rest Day (12.28.2010)

''Deadlifts 5-5-5+ and Karen'' (12.27.2010)

Warm-up Drills (12.27.2010)
Row 4 Minutes
''Burgener Drill'' (2rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
12 x Air Squats
15 x Abmat Sit-ups
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Deadlifts 5-5-5+'' (12.27.2010)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: 1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Karen'' (12.27.2010)
Complete for time
150 x Wallball (20/14lbs)

Mobility WOD

CrossFit Endurance WOD (12.27.2010)
Swim, Bike, Run, or Row (C2)
20 Rounds (:10 seconds on x :05 seconds off)
These are all out efforts! Incline and terrain are your choice.

Post distances to comments.

''The Nightmare Before Christmas WOD'' (12.24.2010)

Holiday Training Schedule
Friday: 2-4pm
Saturday: Closed

The ''Nightmare Before Christmas'' WOD kicks off this afternoon at 2pm.

Just like the ambush staged for the Halloween WOD, everyone will have to wait until 2pm to see what's in store... it will be posted on the white board awaiting our crew's arrival.

This is going to be one merry slayer of a Christmas Eve as we celebrate with our friends and family the best way we know how.

''Overhead Squats 5-5-5+ and Viking Helen'' (12.23.2010)

Warm-up Drills (12.23.2010)
Speed Rope Drills x 3:00
Dot Drill (for time)
9 Fundamentals x 5 reps each (45lbs)
-Hip Mobility Complex
-Scorpion Stretch
-Sumo Squats
-Shoulder Dislocates

''Overhead Squats 5-5-5+'' (12.23.2010)
Work through the following sets of Overhead Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: 1-Rep Maximum/Percentage Calculator

Post loads/reps to comments.

''Viking Helen'' (12.23.2010)
Complete the following for time
500m Row
21 x KB Swings (32/16kg)
30 x Pull-ups (30/20lbs)
500m Row
15 x KB Swings (32/16kg)
20 x Pull-ups (30/20lbs)
500m Row
9 x KB Swings (32/24kg)
10 x Pull-ups (30/20lbs)

Notes: Wear body armor if you're feeling frisky... Unbroken Challenge.

Mobility WOD

CrossFit Endurance WOD (12.23.2010)
''Tempo 80-85%/RPE 15-17''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.

Post distances to comments.

''Bench Press 5-5-5+ and Cruller'' (12.22.2010)

Warm-up Drills (12.22.2010)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
12 x KB Swings (24/16kg)
12 x Pistols (alt.legs)
12 x Toes-2-Bar (strict)
12 x Push-ups
-Sumo Squats
-Scorpion Stretch
-Shoulder Dislocates (PVC)
-Inchworms

''Bench Press 5-5-5+'' (12.22.2010)
Work through the following sets of Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

''Cruller'' (12.22.2010)
Complete the following for time
10 x Squat Clean (135/95lbs)
50 x GHD Sit-ups
8 x Squat Clean (135/95lbs)
40 x GHD Sit-ups
6 x Squat Clean (135/95lbs)
30 x GHD Sit-ups
4 x Squat Clean (135/95lbs)
20 x GHD Sit-ups
2 x Squat Clean (135/95lbs)
10 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (12.22.2010)
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!

''Deception Tactics'' (12.21.2010)

Warm-up Drills (12.21.2010)
Row 4 Minutes

(Damper Setting 1-2)
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
7 x Med Ball Cleans
7 x Push-ups (CFSG)
-Lateral Lunges
-Groiners
-Scorpion Stretch
-Shoulder Opening Drill

''Deception Tactics'' (12.21.2010)

Complete the following for time
5 Rounds of
10 x Ring Dips
10 x Burpee Pick-ups (45/25lbs)
5 Rounds of
10 x Thrusters (65/45lbs)
10 x Box Jumps (24/20'')

Notes: Use bumper plates for the Burpee Pick-ups, which have a jump at the top while the plate is hoisted overhead. Undisciplined actions such as dropping barbells or bumper plates during this WOD reaps a 100m Bear Crawl Penalty. Unbroken Challenge... Manchester.

Skill Development (12.21.2010)
4 Rounds of:
(L-sit/V-sit for maximum time x :45 rest)

Notes: L-sit/V-sits are on the paralettes today, keep a strict adherence to the standards of this hold by maintaining feet above hip level and straight legs.

Mobility WOD

CrossFit Endurance Rest Day (12.21.2010)

''M.E. Deadlift 3-3-1-1-1 and Deep End Nicole'' (12.20.2010)

Congratulations on your Level 1 CrossFit Cert, (S)Laura! Everyone at CFNH is proud to have you as a fellow 'cultist'.

Warm-up Drills (12.20.2010)
Row 750m
''Burgener Drill'' (PVC/2Rnds)
5 x Turkish Get-ups (L)
5 x Turkish Get-ups (R)
10 x Deadhang Pull-ups
15 x Hollow Rocks
-Samson Stretch
-Sumo Squats
-Cobra Stretch
-ITB Stretch

''M.E. Deadlift 3-3-1-1-1'' (12.20.2010)
Work through the following sets/reps of Deadlifts using progressively heavier loads in order to determine an accurate 1-rep maximum. Use the first two sets of 3 reps as your heavier warm-up sets.
3-3-1-1-1

Post loads to comments.

''Deep End Nicole'' (12.20.2010)
Complete as many rounds as possible in 15:00 of
Row 350
Max Reps x Handstand Push-ups

Notes: After completing each 350m Row execute 1 unbroken set of Handstand Push-ups. Coming down off the wall or reaching failure constitutes the end of a round.

Post rounds completed and total handstand push-ups to comments.

Mobility WOD

CrossFit Endurance WOD (12.20.2010)
Swim, Bike, Run, or Row (C2)
3 Rounds of (5:00 x 3:00 Rest)
During each of the 5:00 work periods go :15 max effort/wattage/cadence x :15 rest.

Post distances/wattage/cadences to comments.

The Sixth Day (12.18.2010)

Training hours are from 9am-11am.

During this time slot our CrossFitters are welcome to come in and crush any WODs they might have missed during the week.

Saturdays will also have a heavy/max effort option for athletes that need practice or rep record data on various lifts. We just finished a strength cycle (Back Squat and Press) and some of us will need to test for new 1RM's. Other CrossFitters might not have any previous rep records or lift experience and should begin working to develop basic strength and proficiency. Come in and sling some steel.

We would like to see everyone that missed a max effort WOD for Bench Press or Overhead Squats come in and set some baseline records. The data generated from those heavy days is what will be used in conjunction with percentages for the next 21 day strength cycle.

In the future we will be posting this link with any training post that requires the use of percentages or 1-rep maximums. This way even if all you have is a sub-maximal rep record of 'x' reps at 'y' weight you will be able to project with a fair amount of accuracy what loads to use during the WOD.
1-Rep Maximum/Percentage Calculator

Mobility WOD

'''M.E. Overhead Squats 3-3-1-1-1 and Nasty Girls'' (12.17.2010)

John M. demonstrating awe inspiring coordination and stamina (2 of our 10 physiological aspects of fitness) as he refuses to stop during his warm-up speed rope drills. His pants, unfortunately, called it quits early.

Warm-up Drills (12.17.2010)
Row 500m
''Burgener Drill'' (2 Rnds/PVC)
5 x Deadhang Pull-ups
7 x Push-ups (CFSG)
9 x Air Squats
12 x Abmat Sit-ups
*Overhead Squat Warm-up Sets/Reps
-Shoulder Dislocates
-Sumo Squats
-ITB Stretch
-Groiners

''M.E. Overhead Squats 3-3-1-1-1'' (12.17.2010)
Work through the following sets/reps of Overhead Squats using progressively heavier loads in order to determine an accurate 1-rep maximum. Use the first two sets of 3 reps as your heavier warm-up sets.
3-3-1-1-1

Post loads to comments.

''Nasty Girls'' (12.17.2010)
3 Rounds for time of
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Cleans (135/95lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.17.2010)
''Time Trial''
Swim: SC:10min LC:15min U:20min
Bike: SC:20min LC:30min U:60min
Run: SC:20min LC:30min U:60min
C2: SC:10min LC:15min U:20min

Post distances to comments.

''Tariff'' (12.16.2010)

''And on the sixth day... they went heavy.''
CFNH will now be posting an optional strength or power based WOD on Saturdays. The workout will be built into the programming complementary to our traditional training cycles allowing our athletes to spend an additional training day each week developing technical proficiency or going heavy. This strength day can also replace a weekday WOD as training 6 days in a row is not something we recommend.
The traditional Saturday open gym hours will remain intact for those athletes looking to make-up a WOD. If anyone is missing one rep maximum data on a particular lift (limiting the effectiveness of percentage based training) this would be a perfect time to come in and get back up to speed with the rest of the crew.

The Mobility WOD
This is a very potent and valuable resource for those athletes that have pre-existing mobility issues or experience some sort of impingement/pain that limits their performance during training. CFNH posts a link to the Mobility WOD site every day under our Skill Development section... Go explore this daily!
Chances are if you have a nagging injury or mobility issue it's already been addressed and explained with any potential solutions offered (in video format!).
Keep in mind that we only get see you for a short time each day, it's what you do outside of the actual WOD that ends up determining whether you will realize your true potential for elite fitness or not.

Warm-up Drills (12.16.2010)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each (PVC)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms

''Tariff'' (12.16.2010)
5 Rounds for time of
5 x Squat Snatch (95/65lbs)
10 x Burpees
20 x Double-unders

Post times to comments.

Skill Development (12.16.2010)
4 Rounds at your own pace of
15 x Russian Twists (20/14lbs)
10 x GHD Sit-ups
15 x Hip and Back Extensions
10 x Hollow Rocks

CrossFit Endurance WOD (12.16.2010)
Swim, Bike Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
then go back up the ladder until you finish with...
1 min on x :50 sec off,
1 min on x Done!

Post distances to comments.

''M.E. Bench Press and Gutwrencher'' (12.15.2010)

Warm-up Drills (12.15.2010)
Speed Rope x 5:00
''Burgener Drill'' (PVC/2Rnds)
12-9-6 reps each of
Medicine Ball Cleans
Push-ups
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Chest/Ext.Rotation Stretch (Bar)
-Lateral Lunges

''Max Effort Bench Press 3-3-1-1-1'' (12.15.2010)
Work through the following sets/reps of Bench Press using progressively heavier loads in order to determine an accurate 1-rep maximum.
3-3-1-1-1

Post loads to comments.

''Gutwrencher'' (12.15.2010)
4 Rounds for time of
Row 250m
10 x L-sit Pull-ups
15 x DB Push Press

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (12.15.2010)

''Weighted Pull-ups 5-5-5+ and Beasts of Burden'' (12.14.2010)

Warm-up Drills (12.14.2010)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
2 Rounds of
3 x L-sit Pull-ups
6 x Push-ups (CFGS)
9 x Hollow Rocks
12 x Pistols (alt.legs)
-Samson Stretch
-Shoulder Opening Drill (wall)
-Cobra Stretch
-Groiners

''Weighted Pull-ups 5-5-5+'' (12.14.2010)
Work through the following sets of Weighted Pull-ups using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

All Weighted Pull-ups are Dead-hang Pull-ups.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Look back to the training conducted on 11.16.2010 to find your current 1-rep maximum numbers. Athletes that are still working to develop their Dead-hang Pull-ups (using bands for assistance) will substitute 5 sets of Pull-ups x max reps 1:00 of rest between sets. scaled to their current ability level.

Post loads to comments.

''Beasts of Burden'' (12.14.2010)
Complete the following for time
Tire Flips + Bounds x 5-4-3-2-1
Back Squat (1xBW) x 10-8-6-4-2
Handstand Push-ups x 15-12-9-6-3

Notes: One repetition of a Tire Flip and Bound requires the athlete to flip the tire over and immediately jump into the center opening and back out the other side without any pause between the two jumps. The Back Squat load is the current bodyweight of the athlete.
Read the reps per round as described below.
Round 1: 5 x Tire Flips + Bounds, 10 x Back Squats (1xBW), 15 x Handstand Push-ups.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.14.2010)
''Tabata Intervals''
Swim, Bike Run, or Row (C2)
Cover as much distance as possible during each :20 work interval.
8 Rounds of (:20 x :10 rest)

Post distances to comments.

''Stafford 7's'' (12.13.2010)

Thank you to the fire-breathing crew and trainers at CrossFit Stafford for such a warm (and ruthlessly painful) reception. It was a profoundly epic experience being able to join your athletes in the trenches. Hope to see some of you salty dogs up here soon, keep crushing it and make sure Lt. Justin Green leaves corpse if he drops in for a WOD during his time at TBS.

Warm-up Drills (12.13.2010)
Row 1000m (Damper Setting 1-3)
''Burgener Drill'' (PVC-2 Rnds)
10 x Burpee Jumping Pull-ups
10 x Knees-2-Elbows
10 x Walking Lunges (alt.legs)
-Hip Mobility Complex
-Shoulder Opening Drill (wall)
-ITB Stretch
-Sumo Squats

Notes: During each repetition of Burpee Jumping Pull-ups use maximum vertical force on the jump to transition into an explosive, full range of motion pull-up. Each athlete must lower themselves in control back to a full deadhang position before dropping into the next burpee.

''Stafford 7's'' (12.13.2010)
Complete as many rounds as possible in 20:00 of
7 x Hang Power Cleans (95/65lbs)
7 x Ring Dips
7 x Pull-ups
7 x Thrusters (95/65lbs)

Post rounds completed to comments.

Skill Development (12.13.2010)
6 Rounds of
:10 x L-sit/V-sit
:20 x Rest

Notes: Attempt to hold each working set for it's entire duration.

CrossFit Endurance WOD (12.13.2010)
''Tempo 85-95%''
Swim: 1000m/y total: 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: 85% for first 10mi then pick it up to 95% on the last 10mi
Run: 10km total: 85% for first 5km then pick it up to 95% on the last 5km
C2: 3000m total: 85% first 1500m recover 1:00, then 95% for second 1500m

Post times to comments.

''Viking Nancy II'' (12.10.2010)

WE WILL BE OPEN NORMAL HOURS SATURDAY 9-11am

Warm-up Drills (12.10.2010)
5:00 x Speed Rope Work
''Burgener Drill'' (PVC-2 Rnds)
5 x Handstand Push-ups
10 x Medicine Ball Cleans
15 x Hollow Rocks
-Groiners
-Shoulder Dislocates
-Scorpion Stretch
-Hamstring/Posterior Chain Complex

''Viking Nancy II''(12.10.2010)
Row 500m against a 5:00 running clock. In the time remaining complete as many rounds as possible of the couplet below, rest 1:00 and repeat for a total of 3 x 5 minute time trials.

Row 500m
5 x Overhead Squats (95/65lbs)
7 x Toes-2-Bar

Post number of rounds completed to comments.

Skill Development (12.10.2010)
3 Rounds of the following, resting as needed between each complex.
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Ring Support (w/turn out) x :15
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Notes: Attempt to complete the full series of movements/holds without dropping down off the rings. Execute each movement/hold as controlled as possible through a full range of motion. Deadhang challenge for those looking to spice it up.

Mobility WOD

CrossFit Endurance WOD (12.10.2010)
''3 x Big Repeats''
Swim: 3x350y/m, 2 min Recoveries, Best possible pace
Bike: 3x5k, 2 min Recoveries, Best possible pace
Run: 3x1000m, 2 min Recoveries, Best possible pace
C2: 3x1200m, 2 min Recoveries, Best possible pace

Post times to comments.

''Heavy Presses 5-3-1+ and Hangman'' (12.09.2010)

Thank you to our dedicated family of CrossFitters... Your daily toils and contributions to this amazing community is what has made the renovations and equipment expansion at CrossFit New Hampshire possible.

Time to break in all the new toys... GET SOME.

Warm-up Drills (12.09.2010)
Single-unders x 2:00
''Burgener Drill'' (2 Rnds/PVC)
Single-unders x 1:00
5 x Pistols (Left Leg)
5 x Pistols (Right Leg)
7 x Burpees
7 x Deadhang Pull-ups
-Sumo Squats
-Scorpion Stretch
-ITB Stretch
-Shoulder Opening Drill (wall)

''Heavy Presses 5-3-1+'' (12.09.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads.
On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post loads to comments.

''Hangman'' (12.09.2010)
3 Rounds for time of
400m Run
3 x Rope Climb Ascents (or 30 x Pull-ups)
21 x KB Swings (32/24kg)

Notes: Feeling Frisky again? Body armor up (20lbs) and go to town like a spurned lover. Rope climbs begin from the sitting position and require securing the feet (safety) once each athlete's body is completely off the deck. Don't fret, legless rope climbing will be appearing in abundance once our crew proves they won't fall to their doom.

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (12.09.2010)

''Tabata Perdition'' (12.08.2010)

Warm-up Drills (12.08.2010)
Row 4 Minutes
''Burgener Drill'' (2 Rnds/PVC)
9 Fundamentals x 5 reps each (PVC)
-Samson Stretch
-ITB Drop Lungs
-Cobra Stretch
-Shoulder Mobility Complex (5lbs)

''Tabata Perdition'' (12.08.2010)
Accumulate as many reps as possible during each ''Tabata'' work interval (:20 x :10 rest).
8 Rnds x Double-unders
8 Rnds x Sit-ups
8 Rnds x Bench Press (95/65lbs)
8 Rnds x Ring Rows
8 Rnds x Slam Ball

Notes: Slam Balls must be caught on the first bounce for the repetition to count.

Post accumulated repetitions for each movement as well as total repetitions executed to comments.

Skill Development (12.08.2010)
Rest for tomorrow...

Mobility WOD

CrossFit Endurance WOD (12.08.2010)
Swim, Bike, Run, or Row (C2)
6 Rounds (:30 x 2:00 rest)
Notes: Executing maximal effort for each :30 sec interval, each 2 minute recovery period is a working rest at an easy pace. Use Incline adjustments to control levels of exertion.

Post distances covered to comments.

''Back Squats 5-3-1+ and Shoot 'Em Up'' (12.07.2010)

Bai Chen!
We'll see you in three months, dude, keep killing it over there in the People's Republic of China.
Congratulations to our fourth On-Ramp class for making it through alive... Now you've earned the right to begin bathing in the fires of CFNH's daily WODs. Get some.

Warm-up Drills (12.07.2010)
Run 800m
''Burgener Drill'' (3 Rnds/PVC/45lbs)
5 x Deadhang Pull-ups
7 x Push-ups
9 x Hollow Rocks
12 x Walking Lunges (alt.legs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Groiners

''Back Squats 5-3-1+'' (12.07.2010)
Work through the following sets of Back Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Back Squat maximum by .9 and use the resulting number to determining loads.
On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post loads to comments.

''Shoot 'Em Up'' (12.07.2010)
3 Rounds for time of
21 x Wallball Shots
12 x Power Snatch (65%1RM)
9 x Pull-ups
350m Row

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.07.2010)
''Time Trial''
Swim, Bike, Run, or Row (C2)
Cover the maximum distance possible in the time allotted.
Swim: 15 minutes
Bike: 40 minutes
Run: 40 minutes
C2: 15 minutes

Post distances to comments.

''CF Games 2008 Deadlift/Burpee WOD'' (12.06.2010)

Warm-up Drills (12.06.2010)
Row 5 Minutes
''Burgener Drill'' (PVC-2 Rounds)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''CF Games 2008 Deadlift/Burpee WOD'' (12.06.2010)
5 Rounds for time of
5 x Deadlift (60-70%1RM)
10 x Burpees

Notes: Those feeling frisky are invited to load their torso with 20-30 bonus lbs (weight vests). We will be using elevated hand positions for anyone that wishes to do so, making ROM a blissful experience.

Post times to comments.

Skill Development (12.06.2010)
3 Rounds of
8 x Pistols (alternating legs)
15 x Toes-2-Bar/Knees-2-Elbows
L-sit-V-sit for max time

Mobility WOD

CrossFit Endurance WOD (12.06.2010)
''Tabata Intervals''
Swim, Bike, Run, or Row (C2)
Attempt to cover maximum distances or hold the highest wattage possible for
8 Rounds of (:20 x :10 rest)

Post distances to comments.

''Heavy Presses and Angelina'' (12.03.2010)

Congratulations to Brian and 'G.I.' Jane Allard on their new baby daughter, Angelina!

Today's WOD bears her name as we celebrate by suffering in her honor...

Warm-up Drills (12.03.2010)
Row 4 Minutes
''Burgener Drill'' (2 Rnds/PVC)
7 x Deadhang Pull-ups
7 x Push-ups (CFGS)
12 x Air Squats
15 x Abmat Sit-ups
-Sumo Squats
-Shoulder Mobility (Band)
-ITB Drop Lunge
-Scorpion Stretch

''Heavy Press 3-3-3+''(12.03.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post loads to comments.

''Angelina'' (12.03.2010)
Complete the following for time
10-9-8-7-6-5-4-3-2-1 reps of
Overhead Squats (95/65lbs)
Ring Push-ups
KB Swings (32/24kg)
Run 800m

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (12.03.2010)

''Snatch Ladder & Dirty Bit'' (12.02.2010)

Warm-up Drills (12.02.2010)
Run 800m
''Burgener Drill'' (2 Rnds-PVC/45lbs)
2 Rounds of
3 x Snatch Grip Deadlift (45lbs)
3 x Hang Power Snatch (45lbs)
3 x Power Snatch (45lbs)
3 x Squat Snatch (45lbs)
3 x Overhead Squat(45lbs)
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''Snatch Ladder'' (12.02.2010)
Using your 1-rep maximum (Snatch) to determine loads work through the following percentage based ladder of single repetition Squat Snatches. Rest 1:00 between attempts.

1x60%
1x65%
1x70%
1x75%
1x80%
1x85%
1x90%

Post loads to comments.

''The Dirty Bit'' (12.02.2010)
Complete the following for time
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24/20'')
30 x KB Swings (24/16kg)
40 x Wallball (20/14lbs)
50 x Medicine Ball Cleans (20/14lbs)
60 x GHD Sit-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.02.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of
(5:00 on x 2:00 rest)
Followed immediately after the final 2:00 rest interval with
5 Rounds of
(1:00 on x :30 rest)

Notes: Hold maximal distances possible for each work interval.

Post distances to comments.

''Stockholme Syndrome'' (12.01.2010)

Warm-up Drills (12.01.2010)
Row 750m
''Burgener Drill'' (2 Rnds/PVC)
12 x Barbell Row (45lbs)
12 x Front Squat (45lbs)
12 x Goodmornings (45lbs)
12 x Push Press (45lbs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Lunge w/ Torso Rotations
-Scorpion Stretch

''Stockholme Syndrome'' (12.01.2010)
Complete as many rounds as possible in 20:00 of
200m Run
7 x Thrusters (115/75lbs)
Max Reps x Double-unders

Notes: Every time a set of Single/Double-unders reaches failure begin a new round with 200m of Running.

Post total rounds completed and lowest number of consecutive Double-unders to comments.

Skill Development (12.01.2010)
3 Rounds at your own pace of
:15 x Handstand Hold (or handstand walk 20ft)
15 x Back Extensions
:15 x L-sit/V-sit

Mobility WOD

CrossFit Endurance WOD (12.01.2010)
''Tempo x Time 80-85% RPE 15-17''
80-85% RPE 15-17 for the prescribed times
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.

''Back Squats 3-3-3+ and WAG Bag'' (11.30.2010)

Warm-up Drills (11.30.2010)
Run 800m
9 Fundamentals x 7 reps each (PVC)
-Sumo Squats
-Inchworms
-Shoulder Opening Drill (Band)
-ITB Stretch

''Back Squats 3-3-3+'' (11.30.2010)
Work through the following sets of Back Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Back Squat maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post loads to comments.

''WAG Bag'' (11.30.2010)
Complete the following for time
1000m Row
30 x Ring Dips
30 x Pull-ups
20 x Ring Dips
20 x Pull-ups
10 x Ring Dips
10 x Pull-ups

Notes: Wearing a weight vest might be a good idea if you're feeling frisky today... it's also a bonus if you happen to be preparing for the hell on the horizon. Yes, that's a hint.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (11.30.2010)
Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries

Post times to comments.

''The Chief'' (11.29.2010)

Warm-up Drills (11.29.2010)
Row 4 minutes
''Burgener Drill'' (2 Rnds-PVC)
5 x Deadhang Pull-ups
7 x Push-ups
12 x Air Squats
15 x Toes-2-Bar
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Scorpion Stretch

''The Chief'' (11.29.2010)
Complete as many rounds as possible in 3 minutes of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments.

Skill Development (11.29.2010)
3 Rounds at your own pace of
20 x GHD Sit-ups
:15 x L-sit/V-sit
10 x Hollow Rocks

Mobility WOD

CrossFit Endurance Rest Day (11.29.2010)

''Heavy Press 5-5-5 and Black Friday'' (11.26.2010)

Today we are open from 9am-12noon, and from 4pm-6pm for those athletes that had trouble making the earlier session.

Warm-up Drills (11.26.2010)
Row 4 minutes
''Burgener Drill'' (2 Rounds-PVC)
10 x Burpees
10 x Medicine Ball Cleans
-Samson Stretch
-Shoulder Mobility Complex
-Sumo Squats
-ITB Stretch

''Press 5-5-5'' (11.26.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

''Black Friday'' (11.26.2010)
Complete as many rounds as possible in 12:00 of
5 x Deadlift (50-60%1RM)
5 x Handstand Push-ups

Post rounds completed and loads to comments.

Mobility WOD

CrossFit Endurance WOD (11.26.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of:
1 min on x 3 min off,
1 min on x 3 min off,
1 min on x 3 min off

Post distances to comments.

Happy Thanksgiving!

Thanksgiving Holiday Schedule
Wednesday: Normal Hours
Thursday: Closed
Friday: 9am-12noon
Saturday: Closed
Monday: Normal Hours Resume.

Have a wonderful Thanksgiving, make sure to eat well and rest up... We're going to need it come Friday.

''Turkey Shoot'' (11.24.2010)

Warm-up Drills (11.24.2010)
Run 800m
''Burgener Drill'' (3 Rounds,PVC)
Dot Drill (For time)
-Shoulder Opening Drill (wall)
-Sumo Squats
-Scorpion Stretch
-ITB Stretch

''Turkey Shoot'' (11.24.2010)
Complete the following for time
50 x Wallball (20/14lbs)
40 x KB Swings (32/24kg)
Row 30kcal
20 x DB Renegade Rows (50/35lbs)
40ft x Walk on Hands
Run 400m (bumper plate overhead)
100m x Burpee Broad Jumps

Notes: For those that are not quite there with hand walking skills substitute 10 x HSPU's. Bumper plate weight is ''shooter's choice'', although those that come in to train with us will be given sound advice from the life coaches running the event.


Post times to comments.

Skill Development (11.24.2010)
Drink at least 2 Gallons of water per hour, stretching the stomach out is necessary for those attempting to PR total volume of Thanksgiving food consumed.

Mobility WOD

CrossFit Endurance WOD (11.24.2010)
''Prologue: The 9 Minute Time Trial''
Swim, Bike, Run, or Row (C2)
9 Minute Time Trial

Notes: Cover the maximum distance possible against a 9 minute running clock.

Post distances to comments.

''Parity'' (11.23.2010)

Warm-up Drills (11.23.2010)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
''Burgener Drill'' (2 Rounds-PVC)
-Shoulder Mobility Complex*
-Samson Stretch
-Inch Worms
-ITB Stretch

Notes: Today we will be covering some basics of mobility maintenance/training preparing for the shoulder girdle and rotator cuff. If you've been following along with the Mobility WOD website you're way ahead of the game, keep learning...
If you have no idea what a mobility WOD is you should probably start learning from/watching Coach Starrett right now.
There is a link posted daily under our Skill Development section that will take you directly to this invaluable resource.

''Parity'' (11.23.2010)
21-18-15-12-9-6-3 reps for time of
Front Squat (55-65%1RM)
GHD Sit-ups

Post loads and times to comments.

Skill Development (11.23.2010)
5-4-3-2-1 reps of
Turkish Get-Up Overhead Squat (40/25lbs-R)
Turkish Get-Up Overhead Squat (40/25lbs-L)
Hollow Rocks (2count)

Notes: Complete one Overhead Squat at the top end of each Turkish Get-up.

Mobility WOD

CrossFit Endurance WOD (11.23.2010)
''Long Intervals''
Swim: SC:3x300m Repeats hold within 15-20sec, Rest 45-60sec between repeats.
LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between repeats.
U:3x700m Repeats hold within 60-90sec, Rest 1-2min between repeats.
Bike: SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec between repeats.
LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min between repeats.
U:3x10mile Repeats Hold within 1-2min, Rest 4-8min between repeats.
Run: SC:3x1mile Repeats hold within 5-10sec, Rest 1-3min between repeats.
LC:2x5km Repeats, hold within 1-2min, Rest 5-10min between repeats.
U:3x5km Repeats, hold Repeats within 2-3min, Rest 5-15min between repeats.
C2: SC:3x1km Repeats hold within 3-5 sec, Rest 20-40sec between repeats.
LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec between repeats.
U:3x1800m Repeats hold within 10-15sec, Rest 1-2min between repeats.

Post times to comments.

''Back Squat 5-5-5 and Sisyphus'' (11.22.2010)

Warm-up Drills (11.22.2010)
Row 4 minutes
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abmat Sit-ups
2 Rounds of
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Sumo Squats
-Scorpion Stretch
-Groiners

''Back Squat 5-5-5'' (11.22.2010)
Work through the following sets of Back Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Back Squat maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

''Sisyphus'' (11.22.2010)
Complete as many rounds as possible in 12:00 of
3 x Muscle-ups
12 x Sumo Deadlift High-Pull (95/65lbs)
12 x Push Press (95/65lbs)

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (11.22.2010)

''Stinger'' (11.19.2010)

''Pain will help you understand things. Pain's not bad, it's good, it teaches you things. Like when you put your hand in fire, 'Ouch.' You know not to do that again... Getting up every day and going through this again and again is hard.'' -C.Manson.

Warm-up Drills (11.19.2010)
1:00 x Single-Unders
''Burgener Drill'' (PVC)
1:00 x Single-Unders
''Burgener Drill'' (45lbs)
1:00 x Single-Unders
5 x Overhead Squats (45lbs)
5 x Power Snatch (45lbs)
5 x Squat Snatch (45lbs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-ITB Stretch
-Inchworms

''Stinger'' (11.19.2010)
Complete the following for time
400m Run
21 x Power Snatch (65/45lbs)
21 x Ring Row
400m Run
15 x Power Snatch (65/45lbs)
15 x Ring Row
400m Run
9 x Power Snatch (65/45lbs)
9 x Ring Row

Post times to comments.

Skill Development (11.19.2010)
Complete the following at your own pace
75ft x Farmer's Walk
:30 x Prone Plank
30 x Windshield Wipers
50ft x Farmer's Walk
:20 x Prone Plank
20 x Windshield Wipers
25ft x Farmer's Walk
:10 x Prone Plank
10 x Windshield Wipers

Notes: Hold a bumper plate in each hand with a pinch grip (held between thumb and fingers). Support one bumper plate above the torso with arms fully extended during the Windshield Wipers, which are a two count movement.

Mobility WOD

CrossFit Endurance WOD (11.19.2010)
''Time Trial''
Swim: 500m/y TT
Bike: 5k TT
Run: 1 mile TT
C2: 1500m TT

Post times to comments.

''Chinese Finger Trap'' (11.18.2010)

Warm-up Drills (11.18.2010)
Run 800m
Dot Drill (for time)
9-7-5 reps each of
Push-ups (CFGS)
KB Swings (16kg)
Goblet Squats (16kg)

-Lunges w/ Torso Rotation
-Shoulder Opening Drill (wall)
-Inchworms
-Scorpions

Notes: The Dot Drill has 5 patterns of movement, each done for 6 repetitions during. Pick the pattern that always reminds you of a canker sore when you do it and for the drill today perform the following:
15 x Most Hated Pattern
15 x Most Hated Pattern Reversed

''Chinese Finger Trap'' (11.18.2010)
Accumulate as many reps as possible during each ''Tabata'' work interval (:20 x :10 rest).
4 Rounds x DB Burpees
4 Rounds x DB Front Squats
4 Rounds x DB Push Press
8 Rounds x Knees-2-Elbows
4 Rounds x DB Push Press
4 Rounds x DB Front Squats
4 Rounds x DB Burpees

Notes: One Round of a movement is :20 of work followed by :10 rest. Accumulate as many repetitions as possible over the prescribed number of rounds before moving on to the next movement.

Post total number of repetitions for each movement to comments.

Skill Development (11.18.2010)
Foam Roller 8-10 repetitions per body part
Static/PNF Stretching
Mobility WODs

Mobility WOD

CrossFit Endurance WOD (11.18.2010)
''2+1 x Intervals''
Swim: 2x6min + 1x2min, Rest 1:30 between intervals
Bike: 2x20min + 1x5min, Rest 5:00 between intervals
Run: 2x12min + 1x4min, Rest 2:30 between intervals
C2: 2x8min + 1x3min, Rest 1:30min between intervals

Post distances to comments.

''Josh'' (11.17.2010)

Warm-up Drills (11.17.2010)
Row 4 minutes
3 Rounds of
''Burgener Drill''
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Samson Stretch
-ITB Stretch
-Scorpions
-Shoulder Dislocates (PVC)

''Josh'' (11.17.2010)
Complete for time
21 x Overhead Squats (95/65lbs)
42 x Pull-ups
15 x Overhead Squats (95/65lbs)
30 x Pull-ups
9 x Overhead Squats (95/65lbs)
18 x Pull-ups

Post times to comments.

Skill Development (11.17.2010)
3 Rounds at your own pace of
:30 x Handstand Hold or 20ft Handstand Walk
:20 x L-sit/V-sit (paralettes)
10 x Bent-Over Barbell Row (65lbs)

Notes: When executing the Barbell Row ensure that you are actively thinking about retracting the scapula (imagine someone poking you between the shoulder blades and you trying to pinch their finger between them). This kind of upper back ''strength'' (ie, being able to keep the shoulders pulled back into tight alignment) will benefit almost every other movement we incorporate into our training.

Mobility WOD

CrossFit Endurance WOD (11.17.2010)
''20:00 AMRAP x Distance''
Swim: 50m x Rest :30sec
Bike: 1/4mi x Rest :30sec
Run: 200m x Rest :30sec
C2: 200m x Rest :30sec

Complete as many rounds as possible in the time allotted (work and rest are both counted as a single round.

Post scores to comments.

''Weighted Pull-ups & BSG''(11.16.2010)

“Contemplate the mangled bodies of your countrymen, and then say;

'What should be the reward of such sacrifices?'

Bid us and our posterity bow the knee, supplicate the friendship and plough, and sow, and reap, to glut the avarice of the men who have let loose on us the dogs of war to riot in our blood and hunt us from the face of the earth??

If ye love wealth better than liberty, the tranquility of servitude better than the animated contest of freedom, go from us in peace.

We ask not your counsels or arms.

Crouch down and lick the hands which feed you. May your chains sit lightly upon you and posterity forget that you were our countrymen.”

-Samual Adams

Warm-up Drills (11.16.2010)

Row 750m
''Burgener Drill'' (PVC)
2 Rounds of
7 x Hang Squat Clean (45lbs)
7 x Burpees
7 x Toes-2-Bar
-Hip Mobility Complex
-Lunge w/Torso Rotation
-Shoulder Opening Drill (wall)
-Foam Roll

''Weighted Pull-ups 3-2-2-1-1''(11.16.2010)
Warm-ups:
5 x Deadhang Pull-ups
3 x (40%1RM)
3 x (50%1RM)

Weighted Pull-ups 3-2-2-1-1

Notes: Take 60% of your old single repetition maximum from October and use that as your first working set. This should give you some insight into how close you can get to hitting your 1RM for multiple rep sets. Those athletes still working to develop their Deadhang Pull-up capacity should sub in 4 x Max Rep Deadhang Pull-ups (use scaling as necessary). Take a minimum of 1 minute rest between efforts.

Post loads/reps to comments.

''BSG'' (11.16.2010)
Complete the following for time
Run 1 mile
3 Rounds of
21 x Squat-Jump-Touch
15 x Ring Push-ups
9 x Power Clean (70%1RM)

Notes: The Squat-Jump-Touch is a full depth Air Squat that continues into a vertical jump. Each athlete must touch the target marked 10'' above their maximum height plus one arm extended fully overhead.

Post times and loads to comments.

Mobility WOD

CrossFit Endurance Rest Day (11.16.2010)

''Pitfall'' (11.15.2010)

Warm-up Drills (11.15.2010)
Run 800m
2 Rounds of
5 x Dead-hang Pull-ups
7 x Push-ups
9 x Air Squats
-Cobra Stretch
-Sumo Squats
-Scorpion Stretch
-Inchworms

''Pitfall'' (11.15.2010)
Complete the following for time
Row 350m
12 x Thruster (115/75lbs)
12 x KB Swings (32/24)
Row 350m
9 x Thruster (115/75lbs)
9 x KB Swings (32/24)
Row 350m
6 x Thruster (115/75lbs)
6 x KB Swings (32/24)
Row 350m
9 x Thruster (115/75lbs)
9 x KB Swings (32/24)
Row 350m
12 x Thruster (115/75lbs)
12 x KB Swings (32/24)

Post times to comments.

Skill Development (11.15.2010)
3 Rounds at your own pace of
Barbell/Wheel Roll-outs x 10
Ring Support x :15
GHD Sit-ups x 20

Notes: Maintain a hollow body position through the mid-line (think Hollow Rocks) for the entire Barbell Roll-out range of motion. Modify/Scale this movement as needed to maintain proper execution.

Mobility WOD

CrossFit Endurance WOD (11.15.2010)
''80-85%/RPE 15-17''
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k

Post times to comments.

''Smash and Grab'' (11.12.2010)

Warm-up Drills (11.12.2010)
Row 75kcal
9 Fundamentals x 7 reps each (PVC)
Foam Roll 4-8 minutes
-Samson Stretch
-Shoulder Dislocates (PVC)
-Groiners
-Scorpion Stretch

''Smash and Grab'' (11.12.2010)
10-9-8-7-6-5-4-3-2-1 reps for time of
Sumo Deadlift High Pull (95/65lbs)
Ring Dips
Knees-2-Elbows

Post times to comments.

Skill Development (11.12.2010)
2 Rounds at your own pace of
9 x Hang Power Snatch (45lbs)
7 x Hang Squat Snatch (45lbs)
5 x Squat Snatch (45lbs)
3 x Overhead Squats (45lbs)

Notes: Technique is paramount. Break things down to single reps and go as light as necessary for immaculate execution.

Mobility WOD

CrossFit Endurance WOD (11.12.2010)
''10 x Sprint Repeats''
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 to comments.

''Ouellette'' (11.11.2010)

Today we are honoring Cpl. Ouellette, below is an article describing his ultimate sarcrifice:
''Cpl. Ouellette was serving as squad leader with 1st Squad, Company L, 3rd Bn., 8th Marines, in the Now Zad district of Helmand province. While on a foot patrol with his squad, an improvised explosive device detonated directly underneath him. The explosion severed his left leg and peppered him with shrapnel. Most of the Marines in the patrol were knocked over and stunned, but Cpl. Jesse Raper, who during the time was a lance corporal and a junior Marine in the squad, quickly came to Cpl. Ouellette’s aid.
After Raper placed a tourniquet on Cpl. Ouellette and dragged him out of the explosion crater, Cpl. Ouellette immediately assessed the situation and began to direct his Marines to provide security for their position. The IED explosion stemmed into an ambush, and Taliban forces began moving in and firing upon the squad’s position.
As leader of the squad and senior Marine in the patrol, Cpl. Ouellette directed fire from his riflemen to thwart the Taliban’s attack. Though he was bleeding severely and being treated by corpsman Petty Officer 3rd Class Matthew Nolen, Cpl. Ouellette continued to motivate his Marines to keep bringing their fight to the enemy combatants, who were just meters away attempting to envelope upon the Marines’ position.
Cpl. Ouellette then reported the attack and requested reinforcements over a radio transmission to the company’s headquarters. A friend of Cpl. Ouellette, Sgt. Randy Moffett, described Cpl. Ouellette’s tone as calm and direct.
Vengeance-piloted Marine Corps AH-1 Cobra helicopters arrived to the scene in moments after Cpl. Ouellette’s request them and delivered a precise and accurate attack of firepower to the Taliban fighters who were danger-close to the Marines. Cpl. Ouellette continued to direct the attack from the sky over the radio.
When describing the close air support from the Cobra’s, Raper said the Taliban were met with their fate, “and it wasn’t a good day for them after that.”
The expertly-applied fire from the Marines on the ground and in the air soon became the demise of the Taliban’s attack.
Cpl. Ouellette never submitted his charge of the squad during the firefight and only relinquished when his Marines were met with reinforcements and began to return to their base – an act deemed courageous in the Marine Corps, according to Marines on that patrol. He was evacuated by ambulance where he lost consciousness and succumbed to his wounds while en route to the base. He was 28 years old.
''The part he played for this ambush was phenomenal and incredible … and seriously heroic,'' said Moffett.
For his conspicuous gallantry, bold leadership, wise judgment, and complete dedication to duty, Cpl. Ouellette was posthumously awarded the Navy Cross, the highest award presented by the Department of the Navy and the military’s second highest award for valor next to the Medal of Honor.''

Warm-up Drills (11.11.2010)
Row 5 Minutes
Dot Drill (for time)
3 Rounds of
''Burgener Drill''
-Hip Mobility Complex
-Shoulder Opening Drill (wall)
-Sumo Squats
-Scorpion Stretch

''Ouellette'' (11.11.2010)
Complete 7 Rounds for time of
7 x Handstand Push-ups
10 x Squat Clean (70%1RM)
Run 200m

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Skill Development (11.11.2010)
Complete the following at your own pace
Accumulate 2:00 of Hollow Rocks in as few rounds as possible
18 x Pistols (Alternate Legs)

Mobility WOD

CrossFit Endurance WOD (11.11.2010)
''Time Trial
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k

''R.U.F.I.O.'' (11.10.2010)

Warm-up Drills (11.10.2010)
Run 800m
''Burgener Drill''
2 Rounds of
5 x Deadhang Pull-ups (supinated grip)
7 x Push-ups
9 x Air Squats
12 x Abmat Sit-ups
-Sumo Squats
-Groiners
-ITB Stretch
-Shoulder Dislocates (PVC)

''R.U.F.I.O.'' (11.10.2010)
5 Rounds for time of
2 x Deadlift (80-85%1RM)
6 x Burpees
12 x Wallball (20/14lbs)
21 x Double-unders

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Skill Development (11.10.2010)
3 Rounds at your own pace of
20 x GHD Sit-ups
20 x Back Extesions
:20 x L-Sit/V-sit

Mobility WOD

CrossFit Endurance Rest Day (11.10.2010)

''Heavy Push Press % Triples'' (11.09.2010)

Warm-up Drills (11.09.2010)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
-Lateral Lunges
-ITB Stretch
-Scorpions
-Cobra Stretch

''Heavy Push Press % Triples'' (11.09.2010)
Work through the following percentage based warm-up and work sets using previous single repetition maximum data to determine loads.
3 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70% (warm-up)
3 x 80%
3 x 85%
3 x 90%

Notes: Reference dates are Push Jerk/Split Jerk 1RM's (10.07.2010) or Push Press 3RM's (10.21.2010).

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''Jackie'' (11.09.2010)
Complete the following for time
1000m Row
50 x Thrusters (45lbs)
30 x Pull-ups

Notes: Previously crushed this WOD in under 7 minutes? Wear Body Armor (20lbs) or include a 24 inch elevation of the rear of the C2 Rower. Enjoy.

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Mobility WOD

CrossFit Endurance WOD (11.09.2010)
''Tabata Intervals''
8 Rounds of (:20 work 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 :00-:30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 8-10 holding maximum wattage.

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''Heavy Back Squats 5-3-1'' (11.08.2010)

Warm-up Drills (11.08.2010)
Row 5 Minutes (Damper Setting 4-6)
''Burgener Drill''
2 Rounds of
10 x Burpees
10 x Med Ball Cleans
-Samson Stretch
-Cobra Stretch
-Shoulder Opening Drill (wall)
-Groiners

''Heavy Back Squats 5-3-1''(11.08.2010)
Work through the warm-up sets as prescribed by percentages before moving through progressively heavier loads of 5-3-1 reps. On your final set attempt a new single repetition maximum.

3 x 50% (Warm-up)
3 x 60% (Warm-up)
3 x 70% (Warm-up)
5 x
3 x
1 x

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''Cindy'' (11.08.2010)
Complete as many rounds as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: Feeling Frisky and you got 15+ Rounds on this benchmark WOD last time? Wear 20lb body armor. Manchester.

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Mobility WOD

CrossFit Endurance WOD (11.08.2010)
''5-30 Sec Intervals''
Swim, Bike, Run, or Row (C2)
3 Rounds of
:05 seconds on x :10 seconds off,
:20 seconds on x :10 seconds off,
:10 seconds on x :10 seconds off,
:30 seconds on x :10 seconds off,
:15 seconds on x :10 seconds off,
:25 seconds on x :10 seconds off

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