Memorial Day 2011 ''Greater love hath no man than this, that he lay down his life for his friends.''
Today's Memorial Day Hero WOD will be kicking off at 8am, 9am, and 10am. Please be on time for the last heat if you are planning on the 10am start.
Warm-up Drills (05.30.2011) Row 3 Minutes ''Burgener Drill'' (3Rnds/PVC) 5 x Pull-ups 10 x Push-ups 15 x Air Squats -Groiners -Inchworms/Cobra Stretch -Shoulder Opening Drill (wall) -Calf/Soleus Stretch
''Murph'' (05.30.2011) Complete the following for time 1 mile Run 100 x Pull-ups 200 x Push-ups 300 x Squats 1 mile Run
Notes: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1 mile run. If you've got a twenty pound vest or body armor, wear it.
Warm-up Drills (05.27.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 3 Rounds of 7 x Hang Power Cleans (45lbs) 7 x Burpees -Sumo Squats -Inchworms/Cobra Stretch -Shoulder Dislocates -Wrist Circles -Scorpion Stretch
''Rise Against'' (05.27.2011) Against a 15:00 running clock complete the following 300 x Double-unders In the time remaining execute one rep of each of the movements found below, then two reps of each movement, then three reps of each movement... Continue to climb as high up the ascension ladder as possible before time expires. Power Clean (135/95lbs) Pull-up
Post rounds/reps completed to comments.
Skill Development (05.27.2011) 3 Rounds at your own pace of Max L-sit/V-sit 15 x Hip and Back Extensions
Warm-up Drills (05.26.2011) Row 750m ''Burgener Drill'' (2Rnds/PVC) 2 Rounds of 5 x Push-ups 10 x Hip and Back Extensions 10 x Walking Lunges (alt.legs) -Shoulder Dislocates (PVC) -Hip Mobility Complex -Scorpion Stretch -ITB Stretch
''Chipotle'' (05.26.2011) 3 Rounds, each timed individually with 1:00 rest between efforts Run 400m 15 x Deadlift (60-65%1RM) 30 x GHD Sit-ups/Abmat Sit-ups (anchored)
Post times for each round to comments.
''Temper Tantrum'' (05.26.2011) Complete for time 100 x Slamball
Warm-up Drills (05.25.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 7 x Burpees 10 x Medicine Ball Cleans (40/20lbs) -Samson Stretch -Shoulder Dislocates -Wrist Circles -Inchworms/Cobra Stretch -Sumo Squats
''Overhead Squats 5-3-1+'' (05.25.2011) 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 75% 3 x 85% 1+ x 95%
''Manifest Destiny'' (05.25.2011) Complete for time 20 x Handstand Push-ups 30 x DB Burpee-2-Overhead (50/35lbs) 40 x Ring Dips 50 x KB Swings (Heavy) 60 x Burpees 70 x Kcal Row
Notes: DB Burpee-2-Overhead is a Burpee Pick-up with Dumbbells that need to then be Cleaned and Pressed, Push Pressed, or Jerked Overhead.
We received some pictures yesterday from our fellow Savages over in Kuwait and will be posting them over the next few days. It's hard to describe how exciting it is for us to hear from and see our deployed comrades continuing to train and toil away regardless of what their daily life requires of them. Keep killing it, freaks!
Warm-up Drills (05.24.2011) Row 3 Minutes ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 10 x Ring Row 10 x Hip and Back Extensions 10 x Push-ups 10 x Abwheel Roll-outs -Sumo Squats -ITB Stretch -Scorpion Stretch -Shoulder Dislocates (PVC)
''The Gauntlet'' (05.24.2011) Complete the following for time 35 x L-sit Pull-ups Then... 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65lbs) Knees-2-Elbows (strict) Then... Run 1200m
Notes: For those that need to scale substitute in 35 x Deadhang Pull-ups and :45 of cumulative L-sit before moving into the Thruster/Knees-2-Elbows portion.
Post total time and rounds needed to complete the L-sit portion to comments.
CrossFit Endurance WOD (05.24.2011) ''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!
Notes: Work up to a heavy/PR single rep Push Jerk/Split Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts.
''CF Games 2007 Hopper WOD Mod'' (05.23.2011) Complete for time Row 1000m 3 Rounds of 7 x Push/Split Jerk (135/95lbs) 21 x Push-ups (CFGS)
Notes: All repetitions of Push/Split Jerk must be taken from the ground and performed to definition standards, Press or Push Presses will not count towards the repetitions required. Practice makes perfect, get some.
Performance Test Metrics Make-up (05.21.2011) Oh... The world didn't end? Good thing we're open today from 9-11am for our athletes to come in and make up any Performance Test Metrics from the week they missed. Get in here, turn your nutrition logs in for grading/rankings (don't forget to write your name on them) and rack up your weekly bonus point for arriving with a full mobility WOD to do on your own. It's been an amazing first five days for this crazy nutrition project so far, we love the recipes kicking around, the enthusiasm, and the progress everyone is already seeing. Keep killing it, Paleo freaks.
Warm-up Drills (05.20.2011) 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
''Mountain Top'' (05.20.2011) Complete as many rounds/reps as possible in 10:00 of 5 x Handstand Push-ups 7 x KB Swings (Heavy) 9 x Box Jumps (24/20'')
Post rounds/reps completed to comments.
''Performance Baseline Test Metrics'' (05.20.2011) Row 1 mile for time (1600m)
CrossFit Endurance WOD (05.20.2011) ''Hill Repeats'' 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
Nick, It's been an absolute privilege watching you forge yourself into a completely new person over the last several months, a testament to your dedication and unparalleled work ethic. Your family at CFNH is excited as hell to see you take on this first challenge on the long road to realizing your most coveted dream. Goodluck, we're all looking forward to having you back for some more pain very soon.
Warm-up Drills (05.19.2011) Row 750m ''Burgener Drill'' (3Rnds/PVC) 2 Rnds of 5 x Burpees 10 x Back Extensions 15 x Abmat Sit-ups -Groiners -Shoulder Dislocates (PVC) -ITB Stretch -Scorpion Stretch
''Overhead Squats 3-3-3+'' (05.19.2011) 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) 3 x 70% 3 x 80% 3+ x 90%
Performance Baseline Test Metrics (05.19.2011) Execute one max repetition set of each of the following: Pull-ups Wallball (20/14lbs) Double-unders
Notes: For the Pull-ups begin with Deadhang and move to kipping as needed during the set. Mark which number during the set represented the changeover. Rest no more than :30 between each maximum repetition effort for the three movements.
''Surgeon General's Warning'' (05.19.2011) Complete 4 Rounds for time of 30 x Double-unders 20 x Wallball (20/14lbs) 10 x Pull-ups
Congratulations to Alison and Jorge who just welcomed their new baby daughter, Isabella, into the world... Today we toil and suffer in celebration as the WOD bears her name!
Warm-up Drills (05.18.2011) Row 3:00 ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 5 x Deadhang Chin-ups 5 x Hindu Push-ups 10 x Air Squats -Groiners -Inchworms/Cobra Stretch -Scorpion Stretch -Shoulder Dislocates
''Deadlift 5-3-1+'' (05.18.2011) Work through the following sets of Deadlift 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: Those athletes that are using Deficit or Sumo Deadlifts for this strength rotation will be disregarding the %'s and the plus sets and simply work through three progressively heavier sets of 5-3-1 reps each. Approach a load that feels 'heavy' but doesn't force a technique breakdown. 1-Rep Maximum/Percentage Calculator
''Isabella'' (05.18.2011) Complete for time Run 800m 50 x Ring Dips 30 x Burpees
CrossFit Endurance WOD (05.18.2011) ''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
Warm-up Drills (05.17.2011) 800m Run ''Burgener Drill'' (3Rnds/PVC) 9 Fundamentals x 5 reps each (PVC) -Sumo Squats -Shoulder Dislocates -Inchworms/Cobra Stretch -Scorpion Stretch
''Bench Press 5-3-1+'' (05.17.2011) 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 75% 3 x 85% 1+ x 95%
''Survivability'' (05.17.2011) Complete for time Row 500m Then... Complete as many rounds as possible in 12:00 of 5 x Pull-ups 10 x Push-ups 15 x Air Squats
Post 500m times and rounds/reps completed to comments.
CFNH On-Ramp Class Begins Tonight: Tonight we are kicking off the next On-Ramp course. We ask that everyone please arrive on time for a 6:30 start, earlier if you still need to register and fill out your waivers. This is going to be an unreal time for those who are brand new coming into CrossFit, we're looking forward to having everyone in to train with us.
The Paleo Performance Nutrition Challenge Begins Today Those that still need to sign up and take their baseline body metrics for the Paleo Challenge need to speak to your CrossFit New Hampshire coaches/trainers. We will be announcing a night this week for us to catch up with any athletes that missed Friday's Paleo Performance Nutrition Class.
Warm-up Drills (05.16.2011) Row 3 Minutes ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 5 x Deadhang Pull-ups 7 x Burpees 9 x Knees-2-Elbows -Samson Stretch -Shoulder Dislocates (PVC) -Cobra Stretch -Lateral Lunges
''Heavy Grace'' (05.16.2011) Complete for time 30 x Squat Clean and Jerk (155/115lbs)
Notes: The Barbell must come from the ground, pass through a full front squat, and move overhead via Press, Push Press, Push Jerk, or Split Jerk. Athletes may also Thruster the load overhead from the full Front Squat position for a repetition to be legitimate. Get some.
Skill Development (05.16.2011) Complete the following Against a 2:00 running clock accumulate as much time in an L-sit position as possible Rest 1:00 Max Reps Possible in 8 Rounds of (:20 x :10 rest) GHD/Abmat Sit-ups
Notes: L-sits will be done on paralettes with a horizontal rope tied across hip level for each athlete to keep their feet elevated over, seconds are earned with feet straight out over the rope (above hip level) and knees straight. Make sure to notate in your logbook/posts which movement you performed for the sit-ups.
The Paleo Performance Nutrition Challenge Has Begun! CrossFit New Hampshire is priviledged to have such passionate athletes who are constantly seeking every advantage they can in advancing their fitness to that next elite level. Marcus, Dan, and I were blown away by the turn out that kicked off our Paleo Performance Nutrition Class/30 Day Challenge. This is going to be one hell of a month... We'll continue collecting baseline body metrics Monday and will announce a straggler class for athletes that couldn't make it in today. What? Sure, we can slay the prowler in the meantime... see below.
''The Jagannath Challenge'' (05.14.2011) Max Load Possible Prowler Push x 30 meters. The Prowler must be in constant motion for the full 30 meters for the record to stand.
Notes: Jagannath is an ancient God that apparently crushed sacrificial humans under it's massive wheels of stone. Beautifully appropriate. Get some, you paleo freaks.
Warm-up Drills (05.12.2011) ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 5 x Deadhang Chin-ups 7 x Burpees 9 x Abwheel Roll-outs -Sumo Squats -Shoulder Dislocates -Inchworms/Cobra Stretch -Scorpion Stretch
''Overhead Squats 5-5-5+''(05.12.2011) 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%
''Slambidextrous'' (05.12.2011) Complete the following for time Run 400m 15 x Right Arm Suitcase Deadlift 15 x Left Arm Push Press 15 x Jmping Slamball (40/20lbs) 15 x Left Arm Suitcase Deadlift 15 x Right Arm Push Press Run 400m 12 x Right Arm Suitcase Deadlift 12 x Left Arm Push Press 12 x Jumping Slamball (40/20lbs) 12 x Left Arm Suitcase Deadlift 12 x Right Arm Push Press Run 400m 9 x Right Arm Suitcase Deadlift 9 x Left Arm Push Press 9 x Jumping Slamball (40/20lbs) 9 x Left Arm Suitcase Deadlift 9 x Right Arm Push Press
Notes: Choose from the arsenal of hellish devices for the various one armed movements and tasks ahead. This will be extremely challenging for even the most resolute of midlines. Get some, freaks.
CrossFit Endurance WOD (05.12.2011) ‘’Tempo 85-95%’’ Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% for the last 500m/y Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% for the last 10 miles Run: 10k total: at 85% for first 5k then pick it up to 95% for the last 5k C2: 3000m total: at 85% for the first 1500m, rest 1:00, then pick it up to 95% for the last 1500m
Warm-up Drills (05.11.2011) Run 800m ''Burgener Drill'' (PVC/3Rnds) 2 Rounds of 8 x Deadlift (45lbs) 8 x Barbell Row (45lbs) 8 x Front Squat (45lbs) 8 x Push Press (45lbs) -Groiners -Shoulder Opening Drill (wall) -Front Rack Pos. Band Stretch -Inchworms/Cobra Stretch
''Bench Press 3-3-3+'' (05.11.2011) 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) 3 x 70% 3 x 80% 3+ x 90%
CrossFit Endurance WOD (05.11.2011) ''10x1:1'' Swim: 10 x 75m/y repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest. Bike: 10 x 1 mile repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest. Run: 10 x 400m repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest. C2: 10 x 40 cals repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
The Paleo Challenge is Coming... Wednesday (05.11.2011) we will begin distributing the Paleo Challenge Information packets which contain the competition details, nutritional guidelines, external resources, and food log material to those CrossFitters that wish to participate. There will be a class/registration meeting for the Challenge this Friday evening (6:30pm, roughly 1 hour in length) where we will be able to answer any questions, take participants' baseline statistics and get our crew prepared so that this thing can kick into high gear for a Monday start. It's time to finally realize what true potential is.
Warm-up Drills (05.10.2011) Row 750m ''Burgener Drill'' (2Rnds/PVC) 3 Rounds of 5 x Push-ups 10 x Hip and Back Extensions 15 x Abmat Sit-ups -Shoulder Dislocates (PVC) -Hip Mobility Complex -Scorpion Stretch -ITB Stretch
''Deadlift 3-3-3+'' (05.10.2011) 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) 3 x 70% 3 x 80% 3+ x 90%
Notes: Those athletes that are using Deficit or Sumo Deadlifts for this strength rotation will be disregarding the %'s and the plus sets and simply working through three progressively heavier sets of 3 reps each. Approach a load that feels 'heavy' but doesn't force a technique breakdown.
''Harlot'' (05.10.2011) Complete for time Run 800m 30 x Muscle-ups Run 800m
Notes: Scaling Options are as follows 3 x False Grip Ring Pull-ups and 3 x Ring Dips (strict) 4 x Pull-ups and 4 x Ring Dips (strict) Any athlete that can not complete a full range of motion Ring Dip under control and without kipping should be performing Static Dips to develop their foundation of strength/proficiency for this movement.
CrossFit Endurance WOD (05.10.2011) ''Mack's :20 x :10'' Complete the distance prescribed for the sport of your choice (that which best represents the event you are currently preparing for) in as few intervals of (:20 on x :10 rest) as possible. Swim: 800m Bike: 5mi Run: 2mi C2: 3km
Post number of rounds needed to complete the distance to comments.
Thank you and Congratulations to all the athletes that assaulted Mount Snow and the Tough Mudder event. It was an amazing experience for us to just see the rallying of so many of our crew out there toiling away with reckless abandon. Team Sailorcrew and Team Mint absolutely wrecked it. While our CrossFitters and Soccer Team crazies were submerged in mud or carrying logs another athlete of ours, Laura B., returned to McNaughton seeking vengeance... and came away from the 100 mile Ultra Endurance race with a 10+ hour personal record (Ten consecutive 10 mile laps up and down a mountain in Vermont). While this sounds insane and nearly impossible for most humans to achieve we can assure you it's even more awe inspiring to actually witness. Congratulations, Laura!
Warm-up Drills (05.09.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 5 x Deadhang Pull-ups 7 x Burpees 9 x GHD Sit-ups -Groiners -Shoulder Dislocates (PVC) -ITB Stretch -Scorpion Stretch
''Fight Gone Bad!" (05.09.2011) Three rounds for total points of Wall-ball (20lbs) Sumo Deadlift High-Pull (75lbs) Box Jump (20") Push Press (75lbs) Row (Calories)
Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate" the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point. Those that want to endure the epic 5 Round version of Fight Gone Bad will first need to come away from Rounds 1-3 with 300+ points. Time to slay.
Skill Development (05.09.2011) Work through two mobility WODs that represent areas of personal difficulty/weakness. Foam roll for 8-10 minutes... Aggressively. This would be especially beneficial to those that participated in the various adventures during the weekend with us.
CrossFit New Hampshire will be closed Saturday, May 7th. There are several epic events unfolding over the course of the weekend and we can only wish those of our athletes participating good luck as they head out to test themselves against these unknown and unknowable new challenges. Want in on the action? Keep up with what's happening on our facebook page as we'll be posting updates and pictures as often as possible. Get some, beasts, and we'll see you all on Monday.
Warm-up Drills (05.06.2011) 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) -Samson Stretch -ITB Stretch -Scorpion Stretch
''Running Rambunctious'' (05.06.2011) Complete as many rounds as possible in 15:00 of Run 200m 7 x Hang Power Clean and Jerk (115/85lbs) 15 x Jumping Slamball (40/20lbs)
Notes: Jumping Slamballs need to be caught on their first bounce for the rep to count.
Post rounds/reps to comments.
Skill Development (05.06.2011) 3 Rounds at your own pace of 10 x Floor Wipers (45lbs) 15 x Back Extensions
Warm-up Drills (05.05.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 9 Fundamentals x 7 reps each (PVC) -Sumo Squats -Shoulder Opening Drill (wall) -Inchworm/Cobra Stretch -Scorpion Stretch -ITB Stretch
''Bench Press 5-5-5+'' (05.05.2011) 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%
''Vigilante'' (05.05.2011) Complete for time 50 x GHD Sit-ups 20-15-10-5 reps each of Ring Push-ups Ring Rows 35 x Box Jumps (24/20'')
Notes: Complete all the GHD Sit-ups before moving onto the rapid fire couplet of Ring Push-ups/Ring Rows. Once all the Ring work is done begin storming through the single set of Box Jumps. Feeling Frisky despite the week so far? Throw on some body armor, about 20+ pounds worth, and add 12'' to your box jumps making each rep a challenge truly worth surmounting. Get some.
CrossFit Endurance WOD (05.05.2011) ‘’Time Intervals’’ Swim, Bike, Run, or Row (C2) SC: 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ :30 on x :15 Rest/:30 on x :15 Rest/:30 on x :15 Rest/ Done! LC: 10:00 on x 6:00 Rest/ 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ Done! U: 15:00 on x 8:00 Rest/ 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ Done!
Notes: Choose the duration based on the length of your event. Any rest interval may be taken as an easy active recovery pace providing the work/rest time durations remain the same.
Post distances/watts/speeds/cadences/tempo to comments.
Warm-up Drills (05.04.2011) Speed Rope x 2:00 ''Burgener Drill'' (3Rnds/PVC) Speed Rope x 1:00 2 Rounds of 5 x Deadhang Chin-ups 5 x Hindu Push-ups 10 x Air Squats -Groiners -Inchworms/Cobra Stretch -Scorpion Stretch -Shoulder Dislocates -Wrist Cricles
''M.E. Overhead Squats'' (05.04.2011) 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.
''For Whom The Bell Tolls'' (05.04.2011) Row 250m 21 x KB Swings 21 x Goblet Squats Row 500m 15 x KB Swings 15 x Goblet Squats Row 750m 9 x KB Swings 9 x Goblet Squats
Notes: Fate shines on our crew this day... our armament just expanded to include an 88lb KB and a 106lb KB. Come seeking glory.
CrossFit Endurance WOD (05.04.2011) ‘’10 x :30 Second Hill Sprints’’ Swim: 10 x :30 sec Sprints all out efforts using paddles and buoy… 2 minute recoveries between efforts. Bike: 10 x :30 sec Hill Sprints, all out efforts. Recoveries are how long it takes to descend back to the starting point, 2:00 is the max time for each rest interval. Ergometers or Tension Trainers use steady/heavy tension. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts. Run: 10 x :30 sec Hill Sprints. Rest :30 at the top of the hill/finish point before descending at an easy pace, resting an additional 1:00 at the start point. Treadmills use 7-10% grade. 2 minute recoveries between efforts. C2: 10 x :30 sec Sprints all out efforts. Damper setting is the athlete’s choice. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.
Warm-up Drills (05.03.2011) Row 500m ''Burgener Drill'' (3Rnds/PVC) 3 Rounds of 5 x Push-ups 5 x Medicine Ball Cleans -Sumo Squats -Scorpion Stretch -Leg Swings (Lateral/Front/Rear) -Shoulder Dislocates (PVC)
''Deadlift 5-5-5+'' (05.03.2011) 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: Those athletes that are using Deficit or Sumo Deadlifts for this strength rotation will be disregarding the %'s and the plus sets and simply working through three progressively heavier sets of 5 reps each. Approach a load that feels 'heavy' but doesn't force a technique breakdown.
''Mind Over Matter'' (05.03.2011) 10-9-8-7-6-5-4-3-2-1 reps for time of Handstand Push-ups L-sit Pull-ups
Notes: Substitute in 1 x Deadhang Pull-up and :01 seconds of an L-sit hold for each rep of L-sit Pull-ups for those that need to scale the movement. Strict Dumbbell or Barbell presses, band supported Handstand Push-ups, and Abmat pads are all great ways to scale for the HSPU's. Hit a sticking point? Try something that might challenge you in a different way.
Warm-up Drills (05.02.2011) 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
''Mutual Hardship, Shared Glory'' (05.02.2011) In teams of two storm through the crucible of tasks below in an attempt to complete as many reps as possible before time expires (scored like Fight Gone Bad). There are 4 Rounds total with 1:00 rest between efforts. Max Reps x 30m Prowler Push (70/40lbs) 1:00 x Max Reps Slamball (Partner Catch) 1:00 x Max Reps Power Clean (135/95lbs) 1:00 x Max 'Unbroken' Reps Wallball (20/14lbs) 1:00 x Max Reps Burpee Jump and Touch
Notes: Once an athlete completes their task for a point their teamate will then be able to attempt to do the same. Taking turns in this fashion athletes may only be working one at a time, racking up as many reps/points as possible before time expires or they fail to hold the needed workload to continue. Examples: Athletes must push the Prowler 30m without allowing the sled to stop for a repetition to count, continuing for as long as they are capable of this task and alternating in rapid succession. Any more than the time it takes to switch positions on the sled warrants a termination of the set. Wallball is scored by max reps, with both athletes switching off after each executes as many unbroken reps as possible.
Warm-up Drills (05.31.2011)
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