''Heavy Grace'' (05.16.2011)

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.