''CrossFit Games Qualifier WOD: Week 6'' (04.30.2011)

''CrossFit Games Qualifier WOD: Week 6'' (04.30.2011)

*CFNH will be open from 9-11am.

''You would fain be victor ...
Yes, but weigh the conditions,
weigh the consequences;
then and then only lay to your hand if it be for your profit.
You must live by rule,
submit to diet,
abstain from dainty meats,
exercise your body perforce at stated hours, in heat or in cold;
drink no cold water, nor, it may be, wine.
In a word, you must surrender yourself wholly...''
--Epictetus,(c.A.D. 50-c.A.D. 138)

''CrossFit Games Qualifier WOD: Week 6'' (04.29.2011)

Warm-up Drills (04.29.2011)
Run 800m
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
5 x Thrusters (45lbs)
5 x Jumping Pull-ups
7 x Hip and Back Extensions
9 x Hollow Rocks
-Hip Stretch/Wall Squat
-Groiners
-Shoulder Opening Drill (wall)
-Front Rack Pos. Band Stretch
-Inchworms/Cobra Stretch

''CrossFit Games Qualifier WOD: Week 6'' (04.29.2011)
Complete as many rounds/reps as possible in 7:00:
Thrusters (100/65lbs)
Chest-2-Bar Pull-ups

Notes:
This WOD format is an ascension ladder where each consecutive round adds three reps to each movement (see below).
The Rep Scheme: 3-6-9-12-15-18-21...
Athletes can continue beyond the round of 21 indefinitely if they make it that far within the time limit prescribed.
During any given round all of the Thrusters must be completed before the athlete moves onto the Chest-2-Bar Pull-ups.

Post rounds completed/total repetitions to comments.

''Overhead Squat 10:00 Capacity Test'' (04.29.2011)
Every minute on the minute for 10:00 execute 3 x Overhead Squats (3/4-1xBW)

Notes: This will be a challenging work pace to hold for most athletes. Fight to make it through as many consecutive minutes as possible until the 10:00 running clock expires or three reps fail to be completed within the one minute time limit.
Warm-up using progressively heavier sets (40-75%1RM) of 3-5 repetitions each before beginning the timed portion of this training.
Athletes should be working up to an Overhead Squat load that represents 3/4 to 1 x Body-weight (scale as needed).

Mobility WOD

CrossFit Endurance WOD (04.29.2011)
''4-6 Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

''M.E. Bench Press & Blackjack AMRAP'' (04.28.2011)

Warm-up Drills (04.28.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
12-9-6 reps each of:
Medicine Ball Cleans
Push-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''M.E. Bench Press'' (04.28.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new personal record.



5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Bench Press 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Blackjack AMRAP'' (04.28.2011)
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14lbs)
15 x Sit-ups
21 x Double-unders

Notes: It's a Thursday and we know some of our athletes out there are full of piss and vinegar. The truly stout of heart will substitute GHD Sit-ups for Abmat Sit-ups as well as Wallball 2-Fers for Wallball. Wallball 2-Fers are executed the same as a traditional Wallball Shot except they include an additional Air Squat repetition that needs to be completed while the ball is still in flight.

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (04.28.2011)
8 Rounds (:30 x :20 rest)
Swim: Use a 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 a 12% grade. Adjust pace to represent 0-30 sec slower per mile than best 5k time. Do not reduce the speed.
C2: Damper Setting on 8-10.

Post distances to comments.

''Choose Your Own Adventure III'' (04.27.2011)

Warm-up Drills (04.27.2011)
3 Rounds of
Speed Rope (1:00 on x :30 rest)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Push-ups
10 x Air Squats
12 x Sit-ups
12 x KB Swings (24/16kg)
-Samson Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch
-Lateral Lunges

''Choose Your Own Adventure III'' (04.27.2011)
Complete the following for time
25 x Burpees
Run 800m
Take 6500lbs from the ground, through a full squat, and overhead.

Notes: Any method of moving the selected load from the ground, through a full squat, and overhead is acceptable (Ex: Snatch, Clean and Jerk, Clean and Push Press, etc).
Each athlete must decide prior to the the start of the WOD which load/rep scheme they feel will allows their best performance.
Choose your own 6500lb adventure from the following load/rep options:

65lbs x 100 reps
95lbs x 68 reps
115lbs x 56 reps
135lbs x 48 reps
155lbs x 41 reps

Post loads and times to comments.

Skill Development (04.27.2011)
Rest, recover, and prepare.

Mobility WOD

CrossFit Endurance Rest Day (04.27.2011)

''M.E.Deadlift w/ Variants & A Bavarian Revival'' (04.26.2011)

IMPORTANT NOTE:
PLEASE BE SURE TO ALWAYS READ THE NOTES SECTION!!

Warm-up Drills (04.26.2011)
Row 500m
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
5 x Turkish Get-ups (L) (50/30lbs)
5 x Turkish Get-ups (R) (50/30lbs)
10 x Slamball
-Groiners
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''M.E.Deadlift w/ Variants'' (04.26.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Notes: Athletes that are currently able to pull 2 x their bodyweight or greater will be encouraged toexplore one of two training variance options for this next Deadlift strength training rotation: Sumo Deadlift or Deficit Deadlift.
Curious? Talk to your coaches.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

''A Bavarian Revival'' (04.26.2011)
Complete the following for time
Walking Lunges x 100ft
5 x Rope Climbs
21 x Ring Dips
Walking Lunges x 100ft
4 x Rope Climbs
18 x Ring Dips
Walking Lunges x 100ft
3 x Rope Climbs
15 x Ring Dips
Walking Lunges x 100ft
2 x Rope Climbs
12 x Ring Dips
Walking Lunges x 100ft
1 x Rope Climbs
9 x Ring Dips

Notes: Rope Climbs begin with the athlete laying flat on their back. Scaling: Substitute each Rope Climb with 7 x Ring Rows or 5 x Ring Pull-ups (one ring only).
Feeling Frisky? Shooter's choice: 2 x Dumbbell's (one in each hand) for the Walking Lunges (30/20lbs) or Body Armor for the whole party.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.26.2011)
‘’Tempo 80-85%’’
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.

''Tabata Attrition'' (04.25.2011)

''You become what you do.'' --Aristotle

Warm-up Drills (04.25.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Medicine Ball Cleans
5 x Push-ups (CFGS)
5 x Ring Rows
-Sumo Squats
-Scorpion Stretch
-Leg Swings (Lateral/Front/Rear)
-Shoulder Dislocates (PVC)

''Tabata Attrition'' (04.25.2011)
Complete 8 Rounds of Tabata intervals (:20 on x :10 rest) for each of the following movements. Rest :30 between movements.
Row (kcal)
Back Squat (95/65lbs)
Pull-ups
Push Press (95/65lbs)
GHD Sit-ups

Post total reps per movement (kcal from the Rower) to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (04.25.2011)
You've earned your stripes for today. Foam Roll everything you suspect will be sore/tight. Mobility WOD should be mandatory.

Mobility WOD

CrossFit Endurance WOD (04.25.2011)
Swim, Bike, Run, or Row (C2)
2 Rounds of (10:00 min on x 5:00 Rest)
Followed immediately by:
2 Rounds of (2:00 min on x 1:00 Rest)

Post distances to comments.

''CrossFit Games Qualifier WOD: Week 5'' (04.22.2011)

CrossFit New Hampshire will be closed on Saturday as Brady Sullivan is shutting the building down for a transformer replacement. Today we are opened up for any athletes that wish to have a validated score for the CrossFit Games, we apologize for any inconvenience this change in plans causes.

Warm-up Drills (04.22.2011)
Run 800m
''Burgener Drill'' (3 Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
5 x Push-ups
10 x Air Squats
15 x Abwheel Roll-outs
-Samson Stretch
-Shoulder Opening Drill (wall)
-Sumo Squats
-ITB Stretch

''CrossFit Games Qualifier WOD: Week 5'' (04.22.2011)
Complete as many rounds/reps as possible in 20:00 of
5 x Power Clean (145/70)
10 x Toes-2-Bar
15 x Wallball (20/14lbs)

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (04.22.2011)
Rest for Monday... it will be a day of glory.

Mobility WOD

CrossFit Endurance WOD (04.22.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
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.
C2: Damper Setting 8-10

Post distances to comments.

''Weighted Pull-up Ascension Ladder'' (04.21.2011)

Warm-up Drills (04.21.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Burpees
9 x Hollow Rocks
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Scorpion Stretch

''Weighted Pull-up Ascension Ladder'' (04.21.2011)
Every minute on the minute execute the prescribed number of weighted pull-ups. On the first minute perform one Weighted Pull-up, on the second perform two Weighted Pull-ups, on the third minute perform three Weighted Pull-ups... Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.
If you have a number for your 1-Rep maximum Weighted Pull-up use 50% of that load for this workout. If you are still scaling Pull-ups substitute in 1 x Deadhang Pull-up (modified as needed) for each Weighted Pull-up.

Notes:1-Rep Maximum/Percentage Calculator

Post rounds completed/loads used to comments.

''Over Hurr'' (04.21.2011)
Complete for time
Run 400m
21 x Sumo Deadlift High Pull (95/65lbs)
21 x Ring Push-ups
Run 400m
15 x Sumo Deadlift High Pull (95/65lbs)
15 x Ring Push-ups
Run 400m
9 x Sumo Deadlift High Pull (95/65lbs)
9 x Ring Push-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (04.21.2011)

''Meat Tags'' (04.20.2011)

Warm-up Drills (04.20.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Stretch (band)
-Inchworms/Cobra Stretch

''Meat Tags'' (04.20.2011)
7 Rounds of the following
3 x Back Squat (75-85%1RM)
10 x Over-Unders (''Rope Burpees'')
10 x KB Swings (32/24kg)
10 x Pull-ups

Notes: Each round is a fight against a 2:00 running clock. If the time expires before the workload is completed the WOD is over. Scores are calculated from those rounds the athlete finished. The only rest interval provided is whatever time remains (if any) from each 2:00 interval.
Over-Unders are similar to the burpees last week done over the barbell. A rope is tied between the colums of our gym about a foot off the deck. Athletes will start in the bottom of a push up position, rise to standing, jump the rope and then come back underneath it to complete each repetition. Ninja rolls are fine as long as the legs stay together on the jump.

Post rounds/times to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (04.20.2011)
4 Rounds at your own pace of
L-sit x Maximum Time
6 x Pistols (alt.legs)

Mobility WOD

CrossFit Endurance WOD (04.20.2011)
''Time Trial''
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post distances to comments.

''Mint'' (04.19.2011)

Warm-up Drills (04.19.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Chin-ups
8 x Clapping Push-ups
10 x Walking Lunges (alt.legs)
10 x Abmat Sit-ups
-Sumo Squats
-Groiners
-Inchworm/Cobra Stretch
-Shoulder Dislocates (PVC)

''Mint'' (04.19.2011)
There are 5 Rounds in the work capacity test described below. A Round's Scoring: Each second that elapses during the Row (while holding the prescribed wattage), each repetition completed on the Bench Press, and each repetition completed for Knees-2-Elbows = 1 point. Add up total points for each round and post your five cumulative scores to comments.
Rest :30 between efforts.

5 Rounds of the following:
Row x Maximum Time (Holding Avg Wattage at 2-2.5x Body-weight)
Bench Press x Max Repetitions (.75 x Body-weight)
Toes-2-Bar/Knees-2-Elbows x Max Reps

Notes: An example of a 150lb CrossFitter doing a single round of this work capacity test would be as follows. The CrossFitter starts by Rowing for as long as possible while holding the average wattage at 300+ (this is 2x BW for a 150lb athlete). Once failing to hold the prescribed wattage any longer the athlete moves to the Bench Press and executes one maximum repetition set (re-racking the bar constitutes the end of this set). After racking the bar the athlete will attempt one max rep set of knees-2-elbows (dropping off the bar terminates the set). Add up Seconds + Bench Press Reps + Knees-2-Elbows Reps for that rounds cumulative score... Rest :30 and repeat for 4 more attempts at Glory.

Still Feeling Frisky? If you can do more than 5 reps of L-sit Pull-ups then feel free to sub in a Max Rep set of L-sit Pull-ups for Toes-2-Bar/Knees-2-Elbows. We would be amazed to see if anyone could hold each round to something like: 7 x L-sit Pull-ups, 8 x Toes-2-Bar, 12 x Knees-2-Elbows or bettern without coming off the bar. That kind of an additional challenge would truly make this particular fitness test one hell of a smokeshow.

Post rounds/reps to comments.

Skill Development (04.19.2011)
Rest up for tomorrow... it's going to be epic.

Mobility WOD

CrossFit Endurance WOD (04.19.2011)
Swim, Bike, Run, or Row (C2)
Holding maximal pace/distance/watts/speed complete the following:
5 Rounds of (2:00 on x 3:00 rest)
After the final 3:00 rest interval proceed directly into the following:
4 Rounds of (1:00 on x 1:00 rest)

Post distances to comments.

''Despicable Me'' (04.18.2011)

Warm-up Drills (04.18.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Shoulder Opening Drill (wall)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch



''Despicable Me'' (04.18.2011)
Complete for time
800m Run
5 Rounds of
7 x Thrusters (135/95lbs)
10 x Pull-ups (20/10lbs)

Notes: Athletes needing a frisky fix can simply wear a vest for the whole despicable thing, otherwise use a dumbbell and weight belt to spice up the pull-ups.

Post times to comments.

Skill Development (04.18.2011)
3 Rounds of
Ring Support x Max Time
15 x GHD Sit-ups
15 x SLDL (45lbs)
Mobility WOD

CrossFit Endurance WOD (04.18.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of (7:00 on x 3:00 rest)

Post times to comments.

''CrossFit Games Qualifier WOD: Week 4 & Open Gym'' (04.15.2011)

''CrossFit Games Qualifier WOD: Week 4 & Open Gym'' (04.15.2011)

*CFNH will be open from 9-11am.

''CrossFit Games Qualifier WOD: Week 4'' (04.15.2011)

We have power again, normal hours are back on today.

Warm-up Drills (04.15.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Burpees
9 x Hollow Rocks
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''CrossFit Games Qualifier WOD: Week 4'' (04.15.2011)
Complete as many rounds and reps as possible in 10 minutes of
60 x Bar-facing Burpees
30 x Overhead Squat (120/95lbs)
10 x Muscle-ups

Post reps/rounds completed to comments.

Skill Development (04.15.2011)
4 Rounds at your own pace of
15 x Toes-2-Bar or Knees-2-Elbows
15 x Hip and Back Extension
Handstand Hold for :20 or Walk 20 feet

Mobility WOD

CrossFit Endurance Rest Day (04.15.2011)

''Weighted Pull-ups and Everglades'' (04.14.2011)

Important Notice:
CrossFit New Hampshire will be closed for the rest of the day due to a situation with the buildings transformer. Brady Sullivan (our landlord) let us know shortly after we experienced another power outage this morning at 7:30am that the building would be closing until they could repair a transformer issue that was causing the problem. As soon as we know things are back up and running this post will be updated with details. We appologize for the inconvenience this causes our crew, hang in there... slayings to resume ASAP.

Warm-up Drills (04.14.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Burpees
-Sumo Squats
-Shoulder Dislocates (PVC)
-Leg Swings (front/rear/sides)
-ITB Stretch

''Weighted Pull-ups/Chin-ups'' (04.14.2011)
Work through the following seven sets of heavy single repetitions for Pull-ups/Chin-ups. Attempt to increase the load each round until you establish a new 1-rep max.
Weighted Pull-ups/Chin-ups 1-1-1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Everglades'' (04.14.2011)
4 Rounds for time of
Row 500m
Run 400m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.14.2011)
''Tempo Hill Climb 80-85%''
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 6-8, hold WATTS @ 50-120 above your body weight.

Post times to comments.

''Practical Application IV'' (04.13.2011)

Warm-up Drills (04.13.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Stretch (band)
-Inchworms/Cobra Stretch




''Practical Application IV'' (04.13.2011)
5 Rounds for time of
2 x Deadlift (70-80%1RM)
5 x Burpee Pick-ups (45/25lbs)
10 x Walking Lunges (alt.legs)
20 x Double-unders

Notes: Feeling Frisky? Armor up.
1-Rep Maximum/Percentage Calculator

Post times to comments.

Skill Development (04.13.2011)
8 Rounds of (:10 on x :20 rest)
L-Sit/V-sit

Mobility WOD

CrossFit Endurance WOD (04.13.2011)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1:00 on x 1:00 off,
1:00 on x :50 off,
1:00 on x :40 off,
1:00 on x :30 off,
1:00 on x :20 off,
1:00 on x :10 off,
Go back up the ladder until you finish with
1:00 on x :50 sec off,
1:00 on x Done!

Post distances to comments.

''Hardship Duty & Guts'' (04.12.2011)

Warm-up Drills (04.12.2011)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
8 x Burpee Jumping Pull-ups
12 x Turkish Get-ups (alt.sides)
-Groiners
-Scorpion/Chest Stretch
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)

''Hardship Duty'' (04.12.2011)
Complete as many rounds as possible in 15:00 of
Row 250m
Max Unbroken Reps x Wallball (20/14lbs)
Max Unbroken Reps x KB Swings (32/24kg)

Post total rounds/reps to comments.


''Guts'' (04.12.2011)
Complete for time
21-18-15-12-9-6 reps each of
GHD Sit-ups
Slamball (20lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.12.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
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.
C2: Damper Setting 8-10

Post distances to comments.

''Front Squat 5-3-1+ & J.T.'' (04.11.2011)

Warm-up Drills (04.11.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Shoulder Opening Drill (wall)
-Samson Stretch
-Sumo Squats
-ITB Stretch
-Scorpion Stretch

''Front Squat 5-3-1+'' (04.11.2011)
Work through the following sets of Front 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 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''J.T.'' (04.11.2011)
21-15-9 reps for time of
Handstand Push-ups
Ring Dips
Push-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (04.11.2011)

''CrossFit Games Qualifier WOD: Week 3 & Open Gym'' (04.09.2011)

''CrossFit Games Qualifier WOD: Week 3 & Open Gym'' (04.09.2011)

*CFNH will be open from 9-11am.

"Great occasions do not make heroes or cowards; they simply unveil them to the eyes of men.
Silently and perceptibly, as we wake or sleep, we grow strong or weak; and at last some crisis shows what we have become."
--Brooke Foss Westcott

''CrossFit Games Qualifier WOD: Week 3'' (04.08.2011)

Warm-up Drills (04.08.2011)
Row 500m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Stretch (band)
-Inchworms/Cobra Stretch

''CrossFit Games Qualifier WOD: Week 3'' (04.08.2011)
Complete as many rounds/reps as possible in 5:00 of
1 x Squat Clean (165/110lbs)
1 x Jerk (165/110lbs)

Notes: Any combination of movements (Power Clean, Front Squat, Squat Clean, Press, Push Press, Push Jerk, or Split Jerk) may contribute to the completion of each Squat Clan/Jerk. The movements require the following criteria to be met:
1. The barbell must be Cleaned from the deck
2. The barbell must pass through a full Front Squat position
3. When moving the weight overhead the bar must end up stable and centered over mid-foot with arms fully locked out.
4. The overhead portion may only be completed for score if it is immediately subsequent to the Squat Clean rep (ie. if a Split Jerk attempt is failed the weight must begin again from the deck and move through a complete Squat Clean first).
Get some, beasts...

Post total rounds/reps as well as total # reps to comments.

Skill Development (04.08.2011)
5 Rounds of the following Ring complex:
:10 x Ring Support
1 x Negative Muscle-up
Max Reps x False Grip Ring Pull-ups

Notes: Complete the timed hold in the Support position before reacquiring a false grip while slowly lowering to full extension through a negative Muscle-up (use as much control as possible through this range of motion, muscular time under tension being the priority). Once the athlete is at full extension they begin their max rep set of False Grip Ring Pull-ups.
Rest as needed between efforts in order to execute the best sets/reps/holds possible. Scoring high reps here is another example of how the end numbers is 100% relative to the combined quality of effort and execution.

Mobility WOD

CrossFit Endurance WOD (04.08.2011)
‘’Time Trial’’
Swim:400m
Bike: 8 miles
Run: 1.5 miles
C2: 2k

Post times to comments.

''Know Thyself'' (04.07.2011)

Warm-up Drills (04.07.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Medicine Ball Cleans
5 x Push-ups (CFGS)
5 x Ring Rows
-Sumo Squats
-Scorpion Stretch
-Leg Swings (Lateral/Front/Rear)
-Shoulder Dislocates (PVC)
-Wrist Circles

''Know Thyself'' (04.07.2011)
Complete for time
Row 1000m
12-10-8-6-4-2 reps each of
1-Arm Dumbbell Snatch (40/30lbs)
Burpees

Notes: Half of the reps per round represents each side for the 1-arm Dumbbell Snatches. Example: Round 1 has 6 reps per arm (12 total).

Skill Development (04.07.2011)
20-15-10-5 reps/seconds of hold for each of:
L-sit/V-sit
Back Extensions

Mobility WOD

CrossFit Endurance WOD (04.07.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi + 1mi + 2mi)
Run: 3x(200m + 400m + 600m)
C2: 3x(250m + 500m + 750m)

Notes: Rest the exact amount of time it takes you to do each work interval. Example: Run 200m in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

''Press 5-3-1+ & Ketchup'' (04.06.2011)

Warm-up Drills (04.06.2011)
Row 35kcal
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Hindu Push-ups
10 x Air Squats
-Shoulder Dislocates (PVC)
-Shoulder Opening Drill (wall)
-Wall Squats
-Lunge w/Torso Rotation

''Press 5-3-1+'' (04.06.2011)
Work through the following sets of Presses 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 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Ketchup'' (04.06.2011)
Complete as many rounds as possible in 14:00 of
Run 200m
7 x Handstand Push-ups
10 x KB Swings (32/24kg)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.06.2011)
''5xIntervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries.
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

Post times to comments.

''Tabata Frenzy III'' (04.05.2011)

Warm-up Drills (04.05.2011)
Speed Rope x 2:00
''Burgener Drill'' (3Rnds/PVC)
Speed Rope x 1:00
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Scorpion/Chest Stretch
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)

Notes: Adding a chest stretch to the Scorpion drill requires the athlete to maintain shoulders and chest pressed flat against the deck (arms straight, palms down) while the hips and leg are rotating over to the opposite arm/hand.

''Tabata Frenzy III'' (04.05.2011)
With a running clock set for standard ''Tabata'' intervals (:20 x :10 rest) complete the workload below in as few rounds as possible
Row 500m
20 x Bench Press (135/95lbs)
40 x GHD Sit-ups
50 x Wallball (20/14lbs)
40 x GHD Sit-ups
20 x Bench Press (135/95lbs)
Row 500m

Post the number of intervals needed to complete the workload to comments.

Skill Development (04.05.2011)
3 Rounds at your own pace of
12 x Pistols (6 each leg)
12 x SLDL's (45lbs)

Notes: Challenge yourself today by working through to the next level of difficulty for your pistols. SLDL's are Stiff Leg Deadlifts. Athletes need to ensure they keep the bar close to the legs and maintain a lumbar curve with retracted scapula for the entire range of motion.

Mobility WOD

CrossFit Endurance Rest Day (04.05.2011)

''Front Squat 3-3-3+ & Roots'' (04.04.2011)

The next CrossFit New Hampshire Intro Class begins this evening at 6:30pm, we ask that anyone planning on attending please email us to register if you have yet to do so.

Warm-up Drills (04.04.2011)
Row 2:00 (Hold 1:55/500m Split or better)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Burpees
9 x Toes-2-Bar
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''Front Squat 3-3-3+'' (04.04.2011)
Work through the following sets of Front 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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''Roots'' (04.04.2011)
Complete the following for time
10-9-8-7-6-5-4-3-2-1 reps each of
Hang Power Clean
Push Press (115/75lbs)
Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.04.2011)
''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, recover 1 minute, 95% for second 1500m

Post times to comments.

''CrossFit Games Qualifier WOD: Week 2 & Open Gym'' (04.02.2011)

''CrossFit Games Qualifier WOD: Week 2 & Open Gym'' (04.02.2011)
*CFNH will be open from 9-11am

It's about time we got into the fight.
CrossFit New Hampshire now has a team that any registered CrossFit Games Athlete may join!
The call has gone out and we've seen an epic rallying of forces so far. This is going to be one hell of a fight.
Below are the rules governing the competition between Games Teams.
Read up and prepare for the melee that resumes this Tuesday night when the Week 3 WOD is released.

CrossFit Games Team Rules and Regulations:

All athletes who wish to compete on a team must first register as individual competitors. Once you are registered for the Open, you will be able to search for registered teams. If you find your team on the site, you will see a Join This Team button on their profile page. Click this button to send your request to the team captain. When he or she accepts, you'll be listed on the team.

It's also possible that you will register as an athlete before your team captain registers the team. If you can't find your team on the site, prod your team captain to register. It's a quick process with a one-time $20 fee. There are no fees for adding athletes after that.

There are two types of teams: Official Teams and Other Teams. Official Teams are those that meet the requirements to potentially qualify for Regionals. They must include at least three men and three women. All of the athletes on a team must train at the same gym.

All team members must register and submit their first result by Sunday, March 20 at 17:00 Pacific, the closing date for submissions on the first Open workout. For a team member's workout to count toward the team's total, they must still be "in the running" as an individual. This means that they have completed all previous Open workouts as prescribed.

We are giving a prize to the Official Team with the most registered athletes at the end of the first week. They will get their next affiliate fee waived, two free spectator tickets to the 2011 Reebok CrossFit Games for each registered athlete, and a plaque commemorating their achievement. Yes, if the winning team has 250 participants, we're giving away 500 spectator tickets to the Games!

For scoring, each week the computer will calculate each team's top three male and female results, and add them together. This combined score will be ranked among all other teams for that week (both worldwide and within their region). When the week closes on Sunday at 17:00 PDT, that ranking will be its score for that week. The same process is repeated the following week with the top (scored) athletes from each team. It doesn't matter if they are different athletes each week. These are the weekly scores. The overall score is the sum of each week's score.

After six weeks, the winner will be the team with the lowest overall score (fewest accumulated points). The top 30 teams from each region will be invited to their Regional competition. As an additional incentive, the team with the top performance on each week's workout will win $2011.