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%
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''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)
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%
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''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.
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Posts
12 comments:
95/105/115
23:16 while chasing Samy as he did the wod for the second time today, this time with a vest and gas mask on.
Heavy Presses 5-3-1+
5 x 125
3 x 140
1+ x 155(4)
''Hangman'' (12.09.2010)
3 Rounds for time of
400m Run
3 x Rope Climb Ascents
21 x KB Swings (32kg)
with 20lb body armor and the gasmask...
because oxygen's a crutch.
22:59
Being chased by Justin (Beiber) sucks, I could hear footsteps the whole way.
Thanks for letting me jump in with you, dude.
5-115
3-135
1-145
26:12 left arm was real sore. Starting to feel better today.
5x100, 3x110, 1x 120
hangman 20:47
115x5, 135x3, 145x2
Hangman 19:58 (3 ascents/2 pood KB)
Heavy Presses 5-3-1 +
50/55/65 lbs.
"Hangman"
19:30 Rx d with 15lbs. weight vest
(except rope climb ascents done without wt. vest)
laura b.
I left snowshoe running info at crossfit hope to start a training group once the snow falls.
20101209
Back Squat 5-3-1+
160x5, 190x3, 210x6
Finally found the correct bar position. Probably could have gone for more reps on the 1+ but I didn't want to push it not having a spotter and using metal.
Press 5-3-1+
95x5, 105x3, 115x7
"Hangman"
This was originally modified for me to do 3 rounds of:
[100m Walking Lunge w/ 45# plate; 15 x Towel Pullups; 21 x KB Swings (55#)]
But that really f@%&ed me in the mouth doing the walking lunges, so it turned out something like this:
"Hangman"
100m Walking Lunge @ 45# overhead
15 x Rope Pullups
21 x KB Swings @ 55#
400m Run
15 x Rope Pullups
21 x KB Swings @ 55#
400m Run15 x Rope Pullups
21 x KB Swings @ 55#
Completed in 30:08
The first round of walking lunges took me almost 8 minutes, so I decided it was worth risking getting yelled at and actually running. Terrible.
-Bert
''Hangman'' (12.09.2010)
3 Rounds for time of
400m Run
3 x Rope Climb Ascents
21 x KB Swings (32kg)
85/95/105 (1)
21:14
fun, fun....
-Nick
Also, I love how the first pic im in, and u cant even see me....thanks man
Oh yeah, I wore the Body Armor too. Miserable.
-Bert
Lance, thats because your high speed haircut prevented the lens from seeing you.
Heavy Press 5/3/1+
-125/140/155(4)
Hangman
-22:43 70lb KB/20lb armor/gas mask
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