''Ringling Helen'' (04.30.2010)

Sorrowful Stable News

Rambo has decided to leave us for the warmer, softer climate of San Francisco, California. Come visit tomorrow afternoon and enjoy the show as he takes on a final WOD in true CrossFit New Hampshire NBC fashion.

Rambo, it's been our absolute privilege to have had you in the trenches with our family of CrossFitters. Good luck on your epic journey to the West Coast... hope to have you back visiting soon.

Warm-up Drills (04.30.2010)
Row 5 minutes (Damper on 5)
3 Rounds of
7 x Medicine Ball Cleans (20lbs/14lbs)
7 x Push-ups
Shoulder Opening Drill
Hip Mobility Complex

''Ringling Helen'' (04.30.2010)

3 Rounds for time of
400m Run
21 x KB Swings
12 x Muscle-ups

Post times to comments.

Skill Development (04.30.2010)
3 Rounds at your own pace of
25 x GHD Sit-ups
25 x Barbell/Abwheel Roll-outs

CrossFit Endurance WOD (04.30.2010)
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.

''Amanda'' (04.29.2010)

Warm-up Drills (04.29.2010)
Run 800m
9 Fundamentals x 7 reps each (PVC)
Samson Stretch

''Amanda'' (04.29.2010)
5 Rounds for time of
100 x Double-unders
20 x Burpees

Post times to comments

Skill Development (04.29.2010)
Complete 3 Rounds at your own pace of
15 x L-sit Pull-ups
30 x KB Swings (16kg)

CrossFit Endurance WOD (04.29.2010)
Swim, Bike, Run, or Row (C2)
20 minute Time Trial

Post distances to comments.

''800m Repeats'' (04.28.2010)

Warm-up Drills (04.28.2010)
Row 500m
Shoulder Dislocates (PVC)
10 x Lateral Lunges (alt. legs)
10 x Box Jumps (20'')
10 x Stiff Legged Deadlift (45lbs)

''800m Repeats''(04.28.2010)

4 Rounds, each for time of
800m Run x 2:00 Rest

Post 800m interval times to comments.

''Randy'' (04.28.2010)
Complete the following for time
75 x Power Snatch (75lbs)

Post times to comments.

CrossFit Endurance WOD (04.28.2010)
''Intervals +''
Swim: 2 x 25m/y (:30 sec recovery, :01 sec deviation limit), 2 x 50m/y (:30 sec recovery, :02 sec deviation limit), 2 x 100m/y (:45 sec recovery, :04 sec deviation limit), 2 x 200m/y (:60 sec recovery, :06 deviation limit)
Bike: 4 x 5k (2 minute recovery, :10 sec deviation limit)
Run: 2 x 800m (2 minute recovery, :03 deviation limit), 2 x 1k (2 minute recovery, :05 deviation limit)
C2: 2 x 1k (2 minute recovery, :03 deviation limit), 2 x 1200m (2 minute recovery, :05 deviation limit)

Post times to comments.

''Ferryman'' (04.27.2010)

Warm-up Drills (04.27.2010)
Run 800m
12 x Medicine Ball Cleans
12 x Burpees
9 x Deadhang Pull-ups
Samson Stretch
Additional Warm-up Sets and Reps as needed to prepare for the heavy Deadlift loads in the WOD.

''Ferryman'' (04.27.2010)
Complete the following for time
Row 900m
15 x Deadlift (60%1RM)
30 x Ring Dips
Row 600m
10 x Deadlift (60%1RM)
20 x Ring Dips
Row 300m
5 x Deadlift (60%1RM)
10 x Ring Dips

Notes: Use 60% of your previously recorded one repetition maximum load lifted for the Deadlift during this WOD.

Post times to comments.

Skill Development (04.27.2010)
Complete the following at your own pace
40 x Knees-2-Elbows
30 x Double-unders

or

60 x Attempts at Double-unders
20 x Toes-2-Bar

CrossFit Endurance Rest Day (04.27.2010)

''Fran'' (04.26.2010)

Warm-up Drills (04.26.2010)
400m Run
12-9-6 reps each of
Thrusters (PVC)
Jumping Pull-ups

''Fran'' (04.26.2010)
21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups

Post times to comments.

Skill Development (04.26.2010)
4 Rounds at your own pace of
15 x GHD Sit-ups
15 x Back Extensions
:30 x Handstand Hold

Notes: Use the time spent in your handstand position to work on the next stage in advancing this skill. Modified Wall to Wall, Wall to Freestanding, or Freestanding to Walking.

CrossFit Endurance WOD (04.26.2010)
''Tabata Intervals''
8 Rounds of (:20 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: Damper Setting 8-10

Post distances to comments.

''Run, HSPU, Box Jump Chipper'' (04.23.2010)

Warm-up Drills (04.23.2010)
Row 750m
10 x Deadlift (45lbs)
10 x Front Squat (45lbs)
10 x Push Press (45lbs)

''Run, HSPU, Box Jump Chipper'' (04.23.2010)
Complete the following for time
Run 1 mile
30 x Handstand Push-ups
50 x Box Jumps (24'')

Post times to comments.

Skill Development (04.23.2010)
2 Rounds of the following at your own pace
:30 x L-sit/V-sit hold
20 x Pistols (alternating legs)
10 x Deadhang Pull-ups

CrossFit Endurance WOD (04.23.2010)
''Tempo 85-90%''
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.

''Row, Snatch Balance AMRAP'' (04.22.2010)

Warm-up Drills (04.22.2010)
800m Run
Shoulder Dislocates (PVC)
9 x Air Squats
9 x Snatch Balance
9 x Overhead Squats
Samson Stretch (forward and lateral)

''Row, Snatch Balance AMRAP'' (04.22.2010)
Complete as many rounds as possible in 20:00 of
250m Row
10 x Snatch Balance (65/45lbs)

Post rounds completed to comments.

Skill Development (04.22.2010)
Accumulate 2:00 of Ring Support in as few sets as possible.
2 Rounds of
20 x Russian Twists
20 x GHD Sit-ups

Video Link: The Russian Twist from Catalyst Athletics

CrossFit Endurance WOD (04.22.2010)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 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. If you do not have a hill then use tension on a trainer or ergometer with steady/heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments.

''Run, G.I. Jane, Back Ext Mixer'' (04.21.2010

Warm-up Drills (04.20.2010)
750m Row
12 reps each of
Deadhang Pull-ups
Push-ups
Box Jumps (20'')
Shoulder Opening Drill (wall)

''Run, G.I. Jane, Back Ext Mixer'' (04.21.2010)
Complete 3 Rounds for time of
800m Run
21 x Burpee Jumping Pull-ups
21 x Back Extensions

Post times to comments.

Skill Development (04.21.2010)
Rest for tomorrow...

CrossFit Endurance Rest Day (04.21.2010)

''Tabata Frenzy'' (04.20.2010)

Warm-up Drills (04.20.2010)
800m Run
9 Fundamentals x 7 reps each (PVC)
Hip Mobility Complex

''Tabata Frenzy'' (04.20.2010)
Complete a 1200m Row in as few ''Tabata'' intervals as possible.
8 rounds of (:20 work x :10 rest) x Ring Dips
Complete a 600m Row in as few ''Tabata'' intervals as possible.
8 Rounds of (:20 work x :10 rest) x GHD Sit-ups

Notes: Immediately move from Rowing to Ring Dips, Ring Dips to Rowing, and Rowing to GHD Sit-ups. There is no prescribed break time during the WOD outside the :10 rest intervals.

Post # of rounds needed to complete each rowing piece and low scores for Ring Dips and GHD Sit-ups.

Skill Development (04.20.2010)
At your own pace complete the following
12 x Snatch Grip Deadlift (45lbs)
12 x Power Snatch (45lbs)
12 x Snatch Balance (45lbs)
12 x Overhead Squats (45lbs)

CrossFit Endurance WOD (04.20.2010)
Swim, Bike, Run, or Row (C2)
3 Rounds of
5 minutes on x 3 minutes rest

Cover as much distance as possible each work interval.

Post distances to comments.

''Heavy Front Squats'' (04.19.2010)

''And there will be Savages among them...''
Tomorrow is the Boston Marathon and we've got four of our crew indulging in this infamous 26.2 mile jaunt. Rambo and Jared (Fogle) have both been training to run this thing for several months, and now they will be joined by Nate and Matt who are going to hike the event with boots and 40lb packs on (completely an impulse decision). We want to wish everyone luck, take names and have fun.
The link below is to the official Boston Marathon website where you can track individuals running the race as they rip up the mileage in real time.

The Boston Marathon Homepage

Warm-up Drills (04.19.2010)
Row 7 minutes (Hold strokes per minute at 30-34, adjust damper setting accordingly)
2 Rounds of
9 x Burpees
9 x Medicine Ball Cleans (20lbs)
Shoulder Dislocates (PVC)
Samson Stretch

''Heavy Front Squats'' (04.19.2010)
With a 10:00 running clock perform three heavy 5 rep sets of Front Squats, resting as needed between.

Post loads to comments.

''Lucinda'' (04.19.2010)
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
KB Swings (24kg/16kg)
Front Squat (135/95lbs)
Push Press (135/95lbs)
Toes-2-Bar

Post times to comments.

CrossFit Endurance WOD (04.19.2010)
''Time Trials''
Swim: SC & LC: 500m TT, U: 1000mTT
Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT
Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT
C2: SC: 3k, LC: 5k, U: 8k

Post times to comments.

''Wedding Crashers'' (04.16.2010)

Warm-up Drills (04.16.2010)
500m Row
Shoulder Opening Drill
''Burgener Drill''
3 Rounds of
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Snatch x 3

''Wedding Crashers'' (04.16.2010)
Complete for time
100 ft Walking Lunges
21 x Power Snatch (65lbs)
21 x Clapping Push-ups
100 ft Walking Lunges
18 x Power Snatch (65lbs)
18 x Clapping Push-ups
100 ft Walking Lunges
15 x Power Snatch (65lbs)
15 x Clapping Push-ups
100 ft Walking Lunges
12 x Power Snatch (65lbs)
12 x Clapping Push-ups
100 ft Walking Lunges
9 x Power Snatch (65lbs)
9 x Clapping Push-ups
100 ft Walking Lunges
6 x Power Snatch (65lbs)
6 x Clapping Push-ups

Post times to comments.

Skill Development (04.16.2010)
3 Rounds for max total time of
L-sit (paralettes)
Superman
Left Plank
Right Plank
Prone Plank

Post times accumulated to comments.

CrossFit Endurance WOD (04.16.2010)
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

Post distances to comments.

''200m Sprint Repeats''

Warm-up Drills (04.15.2010)
1000m Row
12 x Deadlift (45lbs)
12 x Front Squat (45lbs)
9 x Push Press (45lbs)
Samson Stretch

''200m Sprint Repeats'' (04.15.2010)
6 Rounds of
Run 200m (max effort)
Rest 1 minute between each sprint.

Post times for each 200m sprint interval to comments.

''Horseshoes and Handgrenades II." (04.15.2010)
3 Rounds for time of
50 x Double-unders
35 x Wallball Shots (20/14lbs)
20 x GHD Sit-ups

Post times to comments.

CrossFit Endurance Rest Day (04.15.2010)

''Hate and Discontent'' (04.14.2010)

Warm-up Drills (04.14.2010)
400m Run
2 Rounds of
12 x KB Swings (16kg)
12 x Push-ups
12 x Jumping Pull-ups

''Hate and Discontent'' (04.14.2010)
Complete 3 Rounds for time of
Row 500m
6 x Muscle-ups
9 x Deadlift (225/185lbs)
12 x Burpees

Post times to comments.

''Temper Tantrum'' (04.14.2010)
Choose one of the following movements and complete the prescribed workload for time:

100 x Slamball (20lbs)
or
100 x Sledgehammer Tire Strikes (50 reps each side)

Post times to comments.

CrossFit Endurance WOD (04.14.2010)
"Tempo 85-90%, RPE 16-18"
Swim: SC & LC:300m, U:800m
Bike: SC:10mile, LC:12mile, U: 18mile
Run: SC:5k, LC: 8k, U: 15k
C2: SC:3k, LC:5k, U:8k

Post times to comments.

''The Running Fran'' (04.13.2010)

Warm-up Drills (04.13.2010)
Row 750m
9 Fundamentals x 5 reps each (PVC)
Shoulder Dislocates
Samson Stretch

''The Running Fran'' (04.13.2010)
4 Rounds for time of
400m Run
15 x Thrusters (95/65lbs)
15 x Pull-ups
15 x Box Jumps (24/20'')

Post times to comments.

Skill Development (04.13.2010)
Complete 2 Rounds of the following at your own pace
5 x HSPU's (Paralettes)
:20 x Handstand Hold
20 x Back Extensions
20 x Floor Wipers (65/45lbs)

CrossFit Endurance WOD (04.13.2010)
8 Rounds of (:30 x :20 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: Damper Setting 8-10

Post distances to comments.

''Heavy Power Snatch/Overhead Squats'' (04.12.2010)

Warm-up Drills (04.12.2010)
800m Run
5 x Hang Power Clean (45lbs)
5 x Power Clean (45lbs)
5 x Pressing Snatch Balance (45lbs)
5 x Overhead Squats (45lbs)

''Heavy Power Snatch/Overhead Squats'' (04.12.2010)
Max Effort Power Snatch 3-3-1-1-1
Rest 2:00

Take 75% of your best single rep record from above and complete as many consecutive reps of Overhead Squats as possible without putting the weight down.
Rest 1:00

Take 60% of your best single rep record from above and complete as many consecutive reps of Overhead Squats as possible without putting the weight down.

Post loads for Power Snatch and reps scored for both sets of Overhead Squats to comments.

''White Lightning'' (04.12.2010)
Complete 4 Rounds for time of
Row 350m
10 x Ring Push-ups
20 x Anchored Sit-ups

Post times to comments.

CrossFit Endurance WOD (04.12.2010)
''Short Time Trial''
Swim, Bike, Run, or Row (C2)
15 Minute Time Trial

Post distances to comments.

''The Swan'' (04.09.2010)

Warm-up Drills (04.09.2010)
2:00 Single-unders
15 x Burpees
15 x Jumping Pull-ups
1:00 Single-unders
Hip Mobility Complex
Shoulder Dislocates (PVC)

''The Swan'' (04.09.2010)
10 x Double-unders
15 x Sumo Deadlift High-Pull (115/85lbs)
20 x Double-unders
12 x Sumo Deadlift High-Pull (115/85lbs)
30 x Double-unders
9 x Sumo Deadlift High-Pull (115/85lbs)
40 x Double-unders
6 x Sumo Deadlift High-Pull (115/85lbs)
50 x Double-unders
3 x Sumo Deadlift High-Pull (115/85lbs)

Notes: Hand position just inside the 14'' knurling for the Sumo Deadlift High-Pulls, this will allow for better shoulder position (pulled back and square). Hint: This is a hip drive movement even though it says ''pull''.

Post times to comments.

Skill Development (04.09.2010)
Complete 3 Rounds of the following at your own pace
5 x L-sit Pull-ups
10 x Barbell Roll-outs
15 x Hollow Rock

Notes: Hollow Rocks are a two-count movement (there and back for each repetition). If you are not yet able to complete the Hollow Rocks substitute 12 x V-ups.

CrossFit Endurance Rest Day (04.09.2010)

''3km Time Trial'' (04.08.2010)

Warm-up Drills (04.08.2010)
Row 500m (Damper Setting 1-3)
10 x Medicine Ball Cleans
10 x Lateral Lunges (alternate legs)
10 x Clapping Push-ups

''3km Time Trial'' (04.08.2010)
Run 3km for time.

Post times to comments.

''Tabata Two-Step (04.08.2010)
16 Rounds of Tabata Intervals for the following two movements
Jump Squats (65/45lbs)
Push Press (65/45lbs)

Notes: Complete 8 Rounds of Jump Squats and immediately transition into 8 Rounds of Push Press. Jump Squats are a jumping back squat with the weight securely held on the shoulders. Land with soft legs.

Post lowest score for each movement to comments.

CrossFit Endurance WOD (04.08.2010)
''6-4 x Intervals''
Swim: 2 x 50m Rest :60 seconds, 4 x 100m/y Rest :30 seconds, 3 x 200m/y Rest :60 seconds. :03 second Deviation Limit.
Bike: 2 x 1/4mile Rest :60 seconds, 4 x 2 miles Rest :120 seconds. :05 second Deviation Limit for both sets.
Run: 2 x 200m Rest :60 seconds, 6 x 400m Rest :120 seconds. :05 second Deviation Limit for both sets.
C2: 2 x 250m Rest :60 seconds, 6 x 500m Rest :120 seconds. :03 second Deviation Limit.

Post times to comments.

''Bookends'' (04.07.2010)

Warm-up Drills (04.07.2010)
800m Run
2 Rounds of
9 x Deadhang Pull-ups
9 x True Push-ups
9 x Box Jumps
15 x Abmat Sit-ups
Shoulder Opening Drill (Wall)

''Bookends'' (04.07.2010)
Complete the following for time
Row 500m
10-9-8-7-6-5-4-3-2-1 reps each of
KB Swings (24/16kg)
Knees-2-Elbows
Row 500m

Notes: Each 500m Row is only done at the beginning/end of the K2E-KB Swings Couplet.

Post times to comments.

Skill Development (04.07.2010)
4 Rounds at your own pace of
5 x Pistols (Non-dominant leg)
5 x Pistols (Dominant Leg)
:20 x Ring Support
:10 x L-sit

CrossFit Endurance WOD (04.07.2010)
''120:60''
Swim, Bike, Run or Row (C2)
6 Rounds of
:120 seconds max effort x :60 seconds rest

Post times to comments.

''C2B Cindy'' (04.06.2010)

Warm-up Drills (04.06.2010)
Row 500m
9 Fundamentals x 7 reps each (PVC)
Samson Stretch (Both forward and lateral)

''C2B Cindy'' (04.06.2010)
Complete as many rounds as possible in 20:00 of
5 x Chest-2-Bar Pull-ups
10 x Push-ups
15 x Air Squats

Post rounds completed to comments.

Skill Development (04.06.2010)
Complete at your own pace
21 x Double-unders
15 x Hang Squat Snatch (45lbs)
21 x Double-unders
15 x Snatch Balance (45lbs)

Notes: Substitute 2x Double-under attempts if you are still working on attaining this skill set.

CrossFit Endurance WOD (04.06.2010)
''Tempo 90%, RPE 17-18''
Swim: SC 12 min, LC,U 25 min
Bike: SC 20 min, LC,U 40 min
Run: SC 15 min, LC,U 40 min
C2: SC 15 min, LC,U 25 min

Post distances to comments.

''Elizabeth'' (04.05.2010)

Warm-up Drills (04.05.2010)
Run 1 mile
7 x Hang Power Clean (45lbs)
7 x Hang Squat Clean (45lbs)
7 x Squat Clean
9 x Push-ups
Additional Warm-up sets/reps as needed for prescribed squat clean loads used during ''Elizabeth''.

''Elizabeth'' (04.05.2010)
21-15-9 Reps for time of
Squat Clean (135/95lbs)
Ring Dips

Post times to comments.

Skill Development (04.05.2010)
3 Rounds of
10 x Handstand Push-ups on Paralettes (XROM)
15 x GHD Sit-ups
15 x Back Extensions

CrossFit Endurance Rest Day (04.05.2010)

''Heavy Push Jerk Triples'' (04.02.2010)

Warm-up Drills (04.02.2010)
Row 750m
5 x Press (45lbs)
7 x Push Press (45lbs)
9 x Push Jerks (45lbs)

''Heavy Push Jerk Triples'' (04.02.2010)
With a 10:00 Running Clock work up to a heavy triple for the Push Jerk.
Use no more than five working sets, resting as needed between efforts.

Post loads to comments.

''Karen'' (04.02.2010)
Complete the following for time
150 x Wallball (20/14lbs)

Post times to comments.

CrossFit Endurance WOD (04.02.2010)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mile + 1 mile + 2 mile)
Run: 3x(200m + 400m + 600m)
C2: 3x(250m + 500m + 750m)

Rest the exact time it takes you to do each interval in each set.

Post times to comments.

''Row, Thrash, Run'' (04.01.2010)

Warm-up Drills (04.01.2010)
800m Run
2 Rounds of
10 x KB Swings (16kg)
10 x Box Jumps (20'')
10 x Jumping Pull-ups
Shoulder Dislocates

''Row, Thrash, Run'' (04.01.2010)
Complete 4 Rounds for time of
500m Row
9 x Pull-ups
12 x Push-ups
15 x Air Squats
400m Run

Skill Development (04.01.2010)
Rest for tomorrow... No, this is not an April Fools Joke.

CrossFit Endurance WOD (04.01.2010)
''8 x Sprints''
Swim: 8 x 50m/y, hold times within 2-3 sec. Rest 90 sec between Intervals
Bike: 8 x 1/4mile, hold times within 2-3 sec. Rest 90 sec between Intervals
Run: 8 x 200m, hold times within 2-3 sec. Rest 90 sec between Intervals
C2: 8 x 250m, hold times within 2-3 sec. Rest 90 sec between Intervals

Post times to comments.