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Warm-up Drills (05.31.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)5 x Deadhang Chin-ups5 x Burpees10 x Knees-2-Elbows-Samson Stretch-Shoulder Dislocates (PVC)-Inchworms/Cobra Stretch-Scorpion Stretch''CF Games: Regional Qualifiers WOD 1'' (05.31.2011)Complete for timeRun 1000m30 x Handstand Push-upsRow 1000mPost times to comments.Skill Development (05.31.2011)Complete for time30-20-10 reps each ofGHD Sit-upsReverse Hypers (On GHD)Russian Twist (20/14lbs)Notes: Russian Twists are counted as 1 rotation of the torso for one repetition.Post times to comments.Mobility WODCrossFit Endurance WOD (05.31.2011)Swim, Bike, Run, or Row (C2)5 Rounds of (2:00 x 3:00 rest)Then...4 Rounds of (1:00 x 1:00)Post distances to comments.
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-ups10 x Push-ups15 x Air Squats-Groiners-Inchworms/Cobra Stretch-Shoulder Opening Drill (wall)-Calf/Soleus Stretch''Murph'' (05.30.2011)Complete the following for time1 mile Run100 x Pull-ups200 x Push-ups300 x Squats1 mile RunNotes: 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.Post times to comments.Mobility WOD
Warm-up Drills (05.27.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)3 Rounds of7 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 following300 x Double-undersIn 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-upPost rounds/reps completed to comments.Skill Development (05.27.2011)3 Rounds at your own pace ofMax L-sit/V-sit15 x Hip and Back ExtensionsMobility WODCrossFit Endurance WOD (05.27.2011)Swim, Bike, Run, or Row (C2)3 Rounds of(7:00 on x 3:00 Rest)All 7:00 work intervals are maximal effort.Post distances to comments.
Warm-up Drills (05.26.2011)Row 750m''Burgener Drill'' (2Rnds/PVC)2 Rounds of5 x Push-ups10 x Hip and Back Extensions10 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 effortsRun 400m15 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 time100 x SlamballPost times to comments.Mobility WODCrossFit Endurance WOD (05.26.2011)''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 5-8, Hold WATTS @ 50-120 above your bodyweight.Post distances to comments.
Warm-up Drills (05.25.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)2 Rounds of7 x Burpees10 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%Notes:1-Rep Maximum/Percentage Calculator''Manifest Destiny'' (05.25.2011)Complete for time20 x Handstand Push-ups30 x DB Burpee-2-Overhead (50/35lbs)40 x Ring Dips50 x KB Swings (Heavy)60 x Burpees70 x Kcal RowNotes: DB Burpee-2-Overhead is a Burpee Pick-up with Dumbbells that need to then be Cleaned and Pressed, Push Pressed, or Jerked Overhead. Mobility WODCrossFit Endurance Rest Day (05.25.2011)
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 of10 x Ring Row10 x Hip and Back Extensions10 x Push-ups10 x Abwheel Roll-outs-Sumo Squats-ITB Stretch-Scorpion Stretch-Shoulder Dislocates (PVC)''The Gauntlet'' (05.24.2011)Complete the following for time35 x L-sit Pull-upsThen...10-9-8-7-6-5-4-3-2-1Thrusters (95/65lbs)Knees-2-Elbows (strict)Then...Run 1200mNotes: 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.Mobility WODCrossFit 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 with1:00 on x :50 sec off,1:00 on x Done!Post distances to comments.
Warm-up Drills (05.23.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)2 Rounds of5 x Deadhang Chin-ups5 x Push-ups (CFGS)15 x Abmat Sit-ups-Groiners-Inchworm/Cobra Stretch-Shoulder Dislocates-Shoulder Opening Drill (wall)
''M.E. Push Jerk/Split Jerk''(05.23.2011)Push Jerk/Split Jerk 1-1-1-1-1Notes: 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.1-Rep Maximum/Percentage CalculatorPost loads to comments.''CF Games 2007 Hopper WOD Mod'' (05.23.2011)Complete for timeRow 1000m3 Rounds of7 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.Post times to comments.Mobility WODCrossFit Endurance WOD (05.23.2011)Swim, Bike, Run, or Row (C2)Swim: SC:12min, LC:15min, U:35minBike: SC-LC60min, U:80minRun: SC:20min, LC:30min, U:60minC2: 25minPost distances to comments.
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 CleansPush-ups-Groiners-Shoulder Dislocates (PVC)-Scorpion Stretch-ITB Stretch''Mountain Top'' (05.20.2011)Complete as many rounds/reps as possible in 10:00 of5 x Handstand Push-ups7 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)Mobility WODCrossFit Endurance WOD (05.20.2011)''Hill Repeats''Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveriesBike: 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 repeatC2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveriesPost times to comments.
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 of5 x Burpees10 x Back Extensions15 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%Notes:1-Rep Maximum/Percentage CalculatorPerformance Baseline Test Metrics (05.19.2011)Execute one max repetition set of each of the following:Pull-upsWallball (20/14lbs)Double-undersNotes: 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 of30 x Double-unders20 x Wallball (20/14lbs)10 x Pull-upsPost times to comments.Mobility WODCrossFit Endurance Rest Day (05.19.2011)
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 of5 x Deadhang Chin-ups5 x Hindu Push-ups10 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 timeRun 800m50 x Ring Dips30 x BurpeesPost times to comments.Mobility WODCrossFit Endurance WOD (05.18.2011)''Tabata''8 Rounds of (:20 x :10rest)Swim: Use pool or open waterBike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ wattsRun: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.C2: Damper Setting 8-10Post distances to comments.
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%Notes:1-Rep Maximum/Percentage Calculator''Survivability'' (05.17.2011)Complete for timeRow 500mThen...Complete as many rounds as possible in 12:00 of5 x Pull-ups10 x Push-ups15 x Air SquatsPost 500m times and rounds/reps completed to comments.Mobility WODCrossFit Endurance WOD (05.17.2011)''Time Trial''Swim: 20minBike: 60minRun: 60minC2: 20minPost distances 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 TodayThose 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 of5 x Deadhang Pull-ups7 x Burpees9 x Knees-2-Elbows-Samson Stretch-Shoulder Dislocates (PVC)-Cobra Stretch-Lateral Lunges''Heavy Grace'' (05.16.2011)Complete for time30 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 followingAgainst a 2:00 running clock accumulate as much time in an L-sit position as possibleRest 1:00Max Reps Possible in 8 Rounds of (:20 x :10 rest)GHD/Abmat Sit-upsNotes: 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.Mobility WODCrossFit Endurance WOD (05.16.2011)Swim, Bike, Run, or Row (C2)4 Rounds of (5:00 on x 3:00 rest)Notes: Hold maximal distance/watts possible on each of the 5 minute rounds.Post distances/avg wattage to comments.
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.Post loads to comments.
Warm-up Drills (05.13.2011)Speed Rope x 3 Rounds of (1:00 x :30rest)‘’Burgener Drill’’ (3Rnds/PVC)2 Rnds of10 x KB Swings (24/16KG)10 x Push-ups (CFGS)10 x Pistols+Sumo Squats+Shoulder Opening Drill (wall)+Inchworms/Cobra Stretch+Scorpion Stretch''Boatcrew Moore’’ (05.13.2011)Complete as many rounds/reps as possible in 20:00 of1 x Rope Climb500m RowMax Reps x HSPU’sPost rounds/reps completed to comments.Skill Development (05.13.2011)3 Rounds at your own pace of20 x GHD Sit-ups:15 x Ring Support10 x Ring DipsMobility WODCrossFit Endurance Rest Day (05.13.2011)
Warm-up Drills (05.12.2011)''Burgener Drill'' (3Rnds/PVC)2 Rounds of5 x Deadhang Chin-ups7 x Burpees9 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%Notes:1-Rep Maximum/Percentage Calculator''Slambidextrous'' (05.12.2011)Complete the following for timeRun 400m15 x Right Arm Suitcase Deadlift15 x Left Arm Push Press15 x Jmping Slamball (40/20lbs)15 x Left Arm Suitcase Deadlift15 x Right Arm Push PressRun 400m12 x Right Arm Suitcase Deadlift12 x Left Arm Push Press12 x Jumping Slamball (40/20lbs)12 x Left Arm Suitcase Deadlift12 x Right Arm Push PressRun 400m9 x Right Arm Suitcase Deadlift9 x Left Arm Push Press9 x Jumping Slamball (40/20lbs)9 x Left Arm Suitcase Deadlift9 x Right Arm Push PressNotes: 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.Post times to comments.Mobility WODCrossFit 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/yBike: 20 miles total: at 85% for first 10 miles then pick it up to 95% for the last 10 milesRun: 10k total: at 85% for first 5k then pick it up to 95% for the last 5kC2: 3000m total: at 85% for the first 1500m, rest 1:00, then pick it up to 95% for the last 1500mPost times to comments.
Warm-up Drills (05.11.2011)Run 800m''Burgener Drill'' (PVC/3Rnds)2 Rounds of8 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%Notes:1-Rep Maximum/Percentage Calculator''Crack-Thump'' (05.11.2011)Complete as many rounds/reps as possible in 12:00 of5 x Front Squat (155/115lbs)15 x Knees-2-Elbows25 x Double-undersPost rounds/reps completed to comments.Mobility WODCrossFit 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.Post times to comments.
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 of5 x Push-ups10 x Hip and Back Extensions15 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.1-Rep Maximum/Percentage Calculator''Harlot'' (05.10.2011)Complete for timeRun 800m30 x Muscle-upsRun 800mNotes: Scaling Options are as follows3 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.Post times to comments.Mobility WODCrossFit 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: 800mBike: 5miRun: 2miC2: 3kmPost 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 of5 x Deadhang Pull-ups7 x Burpees9 x GHD Sit-ups-Groiners-Shoulder Dislocates (PVC)-ITB Stretch-Scorpion Stretch''Fight Gone Bad!" (05.09.2011)Three rounds for total points ofWall-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.Mobility WODCrossFit Endurance Rest Day (05.09.2011)
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 of5 x Deadhang Pull-ups7 x Push-ups9 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 ofRun 200m7 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 of10 x Floor Wipers (45lbs)15 x Back ExtensionsMobility WODCrossFit Endurance WOD (05.06.2011)''Time Trial''Swim: 400m TTBike: 8 mile TTRun: 1.5 mile TTC2: 2k TTPost times to comments.
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%Notes:1-Rep Maximum/Percentage Calculator''Vigilante'' (05.05.2011)Complete for time50 x GHD Sit-ups20-15-10-5 reps each ofRing Push-upsRing Rows35 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.Post times to comments.Mobility WODCrossFit 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 1:002 Rounds of5 x Deadhang Chin-ups5 x Hindu Push-ups10 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.Overhead Squat 3-3-1-1-1Post loads to comments.Notes:1-Rep Maximum/Percentage Calculator''For Whom The Bell Tolls'' (05.04.2011)Row 250m21 x KB Swings21 x Goblet SquatsRow 500m15 x KB Swings15 x Goblet SquatsRow 750m9 x KB Swings9 x Goblet SquatsNotes: Fate shines on our crew this day... our armament just expanded to include an 88lb KB and a 106lb KB. Come seeking glory.Post times to comments.Mobility WODCrossFit 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.Post distances/terrain notes to comments.
Warm-up Drills (05.03.2011)Row 500m''Burgener Drill'' (3Rnds/PVC)3 Rounds of5 x Push-ups5 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.1-Rep Maximum/Percentage Calculator''Mind Over Matter'' (05.03.2011)10-9-8-7-6-5-4-3-2-1 reps for time ofHandstand Push-upsL-sit Pull-upsNotes: 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.Post times to comments.Mobility WODCrossFit Endurance Rest Day (05.03.2011)
Warm-up Drills (05.02.2011)Row 3 Minutes''Burgener Drill'' (3Rnds/PVC)2 Rounds of5 x Deadhang Chin-ups7 x Burpees9 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 TouchNotes: 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.Post total point to comments.Mobility WODCrossFit Endurance WOD (05.02.2011)''Time Trial''Swim: 600mBike: 12 milesRun: 5kC2: 4000mPost times to comments.