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.
Mobility WOD
CrossFit 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.
Posts
21 comments:
SLaura
Heavy Grace: 13.48 95lbs.
Skill development: Lsit - I have no idea. 45 seconds? Sandbag.
GHD: 72
Heavy Grace
9:26 @ 155lbs
L-sits 0:36
GHD 61
-Josh
M/165#/23y
Heavy Grace...20:02
(not very graceful)
L-Sits...1:05
GHD...46
tommy
Heavy Grace 14:40 @ 135 lbs.
L-Sits :32
GHD 56
Heavy Grace
11:50
95lbs
L Sits :19secs
GHD 55
-Lance
Heavy Grace 9:04 115#
GHD about 75
can't do L-sit
JB
"Heavy Grace"
60# @11:59
:11 L-sit
92 abmat sit-ups
Alison
"Heavy Grace"
9:26@115
L-Sit :57
GHD 69
Heavy Grace 21:40 @ 135lbs
L sit :49
abmat 82
''Heavy Grace''
7:07 w/155lbs
L-sit: 71 seconds
GHD Sit-ups: 73 reps
This was one of the busiest, craziest AM sessions we've had at our facility so far. I can't really put into words how amazing it is to see everyone thrashing away and truly embracing the nutrition information we put out there for everyone to hopefully capitalize on. Keep killing it, beasts.
"Heavy Grace"
14:58 85#
L-sit - almost a min
GHD 83 reps
Laura B
"Heavy Grace"
9:11 @ 155#
L-sit: ~18 seconds (NO DISCIPLINE)
GHD Sit-ups: 77
-Bert
"Heavy Grace" 155# Time 7:38
L-sit :64 sec GHD 80 reps
Danny( World of Weakness(WOW))
Heavy Grace
10:36 @ 155lbs
Heavy Grace
12:25 w/105#
L-sit 58 secs; GHD's - 68
"Heavy Grace" 155# Time 8:31
L sit- :49
GHD: 48
Heavy Grace
12:03 with 135#
L-Sits 55 sec
GHD x70
10:37 w/ 115lbs
Heavy Grace
155# 12:57
L-Sit = 50 seconds
GHD Situps - 52
Jay
Heavy Grace
95# 13:14
L-Sit-ummm I think 47ish, but not over 50
GHD- 49
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