Warm-up Drills (09.30.2011) Speed Rope x 3:00 (Cumulative) ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 7 x Deadlift (45lbs) 7 x Push Press (45lbs) 7 x Back Squat (45lbs) -Groiners -Scorpion/Chest Stretch -Inchworms/Cobra Stretch -Shoulder Opening Drill (wall)
''Bad Larry'' (09.30.2011) Complete for time 30 x Back Squat (1-1.5xBW) 15 x DB Ground-2-Overhead (50/35lbs) Run 1 mile
Notes: Each rep of the DB Ground-2-Overhead has a Push-up on the Dumbbells, a Dumbbell Deadlift, a Dumbbell Power Clean, and a Dumbbell Push Press/Push Jerk. Dropping the dumbbells gets a 5 x Burpee Tax, Get some. 1-Rep Maximum/Percentage Calculator
Skill Development (09.30.2011) 20-15-10-5 at your own pace of Toes-2-Bar/Knees-2-Elbows (strict) Hip and Back Extensions
''Weighted Pull-ups/Chin-ups 3-3-3-3-3'' (09.29.2011) Warm-up as necessary before working through the following Weighted Pull-up (or Chin-up) sets of triples, establishing a new 3 rep maximum if possible.
Weighted Pull-ups/Chin-ups 3-3-3-3-3
Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups or negative ROM scaling options.
Warm-up Drills (09.28.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 10 x Push-ups 10 x Knees-2-Elbows 10 x Air Squats -Sumo Squats -ITB Stretch -Scorpion Stretch -Shoulder Opening Drill (wall) -Calf/Soleus Stretch
''M.E. Bench Press'' (09.28.2011) 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 1RM personal record.
5 x 40% (warm-up) 3 x 50% (warm-up) 3 x 60% (warm-up)
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.
CrossFit Endurance WOD (09.27.2011) ''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.
Warm-up Drills (09.26.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 7 x KB Swings (24/16kg) 7 x Burpees 15 x GHD Sit-ups -Groiners -Inchworms/Cobra Strech -Shoulder Opening Drill (wall) -Calf/Soleus Stretch
''M.E. Deadlift'' (09.26.2011) 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)
''Bushido'' (09.26.2011) Complete for time Run 200m 15 x Burpee Jumping Pull-ups Run 200m 12 x Burpee Jumping Pull-ups Run 200m 9 x Burpee Jumping Pull-ups Run 200m 6 x Burpee Jumping Pull-ups
CrossFit Endurance WOD (09.26.2011) ''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
Warm-up Drills (09.23.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 9 Fundamentals x 5 reps each -Sumo Squats -ITB Stretch -Shoulder Opening Drill (wall) -Calf/Soleus Stretch -Scorpion Stretch
''The Bear Complex'' (09.23.2011) Work up to the the heaviest load possible that can be lifted through the following sequence for 7 rounds without dropping/putting the bar down. For a lift to be successful it will equate to 35 total repetitions across the 5 movements described below. 1 x Power Clean 1 x Front Squat 1 x Push Press 1 x Back Squat 1 x Push Press
''Tenacity'' (09.23.2011) Complete as many rounds/reps as possible in 10:00 of 1 x Power Clean 1 x Front Squat 1 x Push Jerk/Push Press 1 x Back Squat 1 x Rack Jerk/Push Press
Notes: Scale the load and use dumbbells as necessary for safety. Attempt to complete each round of this complex unbroken if possible. Mobility WOD
''Team WOD: Tailpipe'' Each team of 2 athletes will complete 3 Rounds for time of the following: T1: Row 250m for time T2: Hold 2 x KB Front Rack (24kg)
Notes: Every time Teammate#2 drops or fails to maintain the Front Rack Hold it adds 25m to Teammate#1's Rowing. Each athlete will rotate through the Row and the Hold each 3 times. Score is total time to completion.
CrossFit Endurance WOD (09.22.2011) ''10xSprints'' Swim: 20 x 25m/y all out sprints (start and finish mid-pool, no wall starts) w/ 1 minute recoveries. Bike: 8 x 1k all out sprints w/ 2 minute recoveries. Run: 10 x 100m all out sprints with :90 sec recoveries. C2: 10 x 125m all out sprints w/ 1 minute recoveries.
Warm-up Drills (09.21.2011) Run 800m 12-9-6 reps each of: Medicine Ball Cleans Push-ups -Groiners -Shoulder Opening Drill (wall) -Scorpion Stretch -ITB Stretch
''Sisyphus II'' (09.21.2011) Complete as many reps as possible for each movement in the time allotted: 5:00 x Power Clean (1-1.25xBW) 6:00 x Handstand Push-ups 7:00 x Double-unders
CrossFit New Hampshire raised over $1900.00 in less than a week for the Fight Gone Bad 6 Event. Thanks to everyone again for supporting and participating in such a wonderful fundraising cause.
''Repeat Offender'' (09.20.2011) Complete the following for time Run 400m 30 x Ring Push-ups 30 x Ring Rows Run 400m 15 x Ring Push-ups 15 x Ring Rows 15 x Ring Push-ups 15 x Ring Rows Run 400m 10 x Ring Push-ups 10 x Ring Rows 10 x Ring Push-ups 10 x Ring Rows 10 x Ring Push-ups 10 x Ring Rows Run 400m
Notes: Set up the rings at a height even with a Box or stack of bumpers so that the torso/body is parallel to the deck at the bottom of the Ring Push-up and at the top of the Ring Row. Quality range of motion is critical for each repetition to count. We will again remind all of our athletes: Time is relative to the quality each athlete is willing to put into their movements during training. Get some.
Post times to comments.
Skill Development (09.20.2011) 3 Rounds at your own pace of 21 x GHD Sit-ups 21 x RDL's (45lbs)
CrossFit Endurance WOD (09.20.2011) ''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
Congratulations to all of our athletes that crushed their Reach The Beach event this weekend!
We also would like to thank everyone that came out to join us in smashing ourselves as well as those who supported our fundraising efforts during the Fight Gone Bad 6 Campaign. Not only is it always an unreal experience to share in some physical hardship with our crew but we managed to get some serious cash together in a few short days to support an amazing cause... We just can not say enough about the depth of character this community represents.
Warm-up Drills (09.19.2011) Run 800m 15-12-9 reps each of Push-ups (CFGS) Abwheel Roll-outs Air Squats -Sumo Squats -Scorpion Stretch -ITB Stretch -Calf/Soleus Stretch -Shoulder Opening Drill (wall)
''Weighted Pull-ups 5-3-3-1-1'' (09.19.2011) Warm-up as necessary before working up to and establishing a new 5 rep, 3 rep, and single rep heavy/maximum Weighted Pull-up (or Chin-up) PR.
Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups or negative ROM scaling options. Through hardship comes the strength you seek! Today we are going be adopting a new capacity standard straight from the mind of Dan John in order to give our crew some valuable perspective with measurable objectivity: One rep maximum Pull-up/Chin-up PR's (take bodyweight plus the added load and see if it is equal to your Bench Press. Take your Bench Press 1RM and see if it equals your Front Squat 1RM. Your Front Squat 1RM should also equal your Power Clean 1RM. How close are you? Where do you need the most work? This is a simple and effective way of evaluating the balance of strength and power across several movements we encounter often in our training... embrace and enjoy toiling away towards this new standard/challenge. Get some, freaks. 1-Rep Maximum/Percentage Calculator
''Respek'' (09.19.2011) For time: 50-40-30-20-10 reps each of Wallball (20/14lbs) KB Swings (24/16kg)
Notes: Who's go this one Unbroken? Earn the right to use the Burly... Mobility WOD
Today from 9-11am we will be toiling away and enduring a classic CrossFit WOD in order to show our support and raise money for an unreal cause. Fight Gone Bad 6 is a very special event that will be kicking off all over the world today at CrossFit gyms, in garages, out among austere conditions... it doesn't even matter where, just that we do it together and that we remember why we've all come together on this day. Click on the link to the right and learn about this unique training opportunity, there is still time to donate to our team or sponsor it's members if you'd like to contribute... or feel free to join us today as we pay our dues in sweat and physical hardship. Get some, freaks, it's going to be one hell of a fight.
''Fight Gone Bad!" (09.17.2011) 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.
Skill Development (9.16.2011) Complete at your own pace 21 x Weighted GHD/Abmat Sit-ups 21 x Windshield Wipers/Floor Wipers :21 x Plank 15 x Weighted GHD/Abmat Sit-ups 15 x Windshield Wipers/Floor Wipers :15 x Plank 9 x Weighted GHD/Abmat Sit-ups 9 x Windshield Wipers/Floor Wipers :09 x Plank
Notes: Use a Medicine Ball or Bumper Plate hugged across the chest for the weighted Abmat/GHD Sit-ups. The plank drill may be scaled up to rings or with additional assisted loading by having a bumper placed across the shoulder girdle while maintaining the static hold. Get some.
CrossFit Endurance WOD (9.16.2011) ''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 (09.14.2011) Speed Rope x 3:00 (cumulative) ''Burgener Drill'' (3Rnds/PVC) 9 Fundamentals x 5 reps each (45lbs) -Sumo Squats -Shoulder Dislocates -ITB Stretch -Calf/Soleus Stretch -Groiners
''Triple Tier'' (09.14.2011) Air Squats x 8 Rounds of ''Tabata'' Intervals (:20 on x :10 rest) Rest 1:00 4:00 x Muscle-ups Rest 1:00 Row (kcal) x 8 Rounds of ''Tabata'' Intervals (:20 on x :10 rest)
Notes: If athletes are still working on their Muscle-ups they may split the 4:00 up into alternating 1:00 intervals of the following: 1:00 x Max Reps Pull-ups 1:00 x Max Reps Ring Dips 1:00 x Max Reps Pull-ups 1:00 x Max Reps Ring Dips
Post total reps/kcal from each of the three tests to comments.
Skill Development (09.14.2011) Rest up for tomorrow... and Saturday as well, for that matter. What?
Skill Development (09.14.2011) Rest up for tomorrow if you are feeling the heat so far this week. Naturally we will peer pressure everyone into Mobility, Flexibility, and Foam Rolling drills... it's for your own good. Optional Skill Development today: 30 x Windmills (24/16kg) alternating sides as needed.
Warm-up Drills (09.13.2011) Row 3 Minutes ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 7 x Deadlift (45lbs) 7 x Front Squat (45lbs) 7 x Push Press -Sumo Squats -Shoulder Dislocates -ITB Stretch -Calf/Soleus Stretch -Groiners
''Diane Gets Whipped'' (09.13.2011) Complete as many rounds/reps as possible in 12:00 of 3 x Deadlift (70-85%1RM) 5 x Handstand Push-ups 25 x Double-unders
''Stoic'' (09.13.2011) Complete as many rounds/reps as possible in 8:00 of 1 x Toes-2-Rings 1 x Lower from Inverted Hang
Notes: This is a very challenging pair of ring movements and we will most likely be scaling the majority of our athletes to a variety of precursor movements with different set/rep schemes. Those of you out there lurking around and following our site's training should take this opportunity to get creative. Instead of being discouraged embrace this 8:00 window as an opportunity to use things like strict toes-2-bar, v-ups, GHD Sit-ups, Turkish Get-ups, Plank drills, and L-sit holds/lowers to create a WOD that emphasizes overall midline stability while also ensuring progress towards new and difficult skill sets. Enjoy the journey, it never gets easy.
Warm-up Drills (09.12.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 3 Rnds of 5 x Deadhang Pull-ups 5 x Burpees 10 x Hip and Back Extensions 10 x GHD Abmat Sit-ups -Groiners -ITB Stretch -Scorpion Stretch -Shoulder Opening Drill (wall)
''M.E.Push Press'' (09.12.2011) Warm-up as needed before using no more than 5 progressively heavier attempts to determine a one rep maximum Push Press. Each 1rm attempted load must make it over head for at least a full second locked out, stable, and without the weight being dropped for a repetition to have legitimacy. Get some.
''Litinov's Sting'' (09.12.2011) 4 Rounds, each individually for time with 1:00 rest between efforts: 7 x Front Squats (50%x1RM) Run 200m 7 x Lateral Burpees
Notes: We will be doing this outside for those that wish to truly reap the most out of their training today. Homework keyword: Litinov. Old School brings some new ouch. Enjoy.
Welcome Home, you savages from the white sands of Kuwait. It was a blast having your crew in to finally join us in the trenches! It is absolutely unreal what Rae and her minions have accomplished so far, keep killing it, freaks!
Join us this Saturday (09.10.2011) during CFNH's Open Gym hours to toil away in teams of two. We will be assaulting the ''31 Heroes'' Team WOD in honor of the 31 fallen United States Servicemen who were killed in action on August 6th, 2011. The rest of the nation's CF Gyms suffered through the Team WOD below to show support and raise money last weekend (Sept 3rd) and it turned into an intense national CrossFit event. We may have missed the hype but today from 9-11am we will be suffering together in honor of those that have made the ultimate sacrifice. Thoughts/Prayers to all the families that buried those they loved.
Get some, freaks.
''31 Heroes Team WOD'' (09.10.2011) Complete as many Rounds/Reps as possible in 31 Minutes of: 8 x Thrusters (155/105lbs) 6 x Rope Climbs 11 x Box Jumps (30/24'')
Notes: This is a 2 Athlete Team WOD. Training execution details are as follows: Teammate#1 will work through as many Rounds/Reps as possible (Thruster/Pull-up/Box Jump AMRAP) while Teammate#2 runs a 400m lap with a sandbag (45/25). After the 400m Portage is completed the athletes switch tasks and continue on from wherever their partner left off for Rounds/Reps. Scoring: Total Rounds/Reps completed by both athletes over the course of the AMRAP time limit. Scale Rope Climbs to 15 x Pull-ups as needed.
CrossFit Endurance WOD (09.09.2011) ''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.
Peter has finally returned from visiting his Home Tyrne of Shannon, Ireland... Looking forward to your tales of conquest, sir!
Warm-up Drills (09.08.2011) Run 1000m ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 10 x Deadlift (45lbs) 8 x Front Squat (45lbs) 6 x Press -Sumo Squats -Shoulder Dislocates -ITB Stretch -Calf/Soleus Stretch -Groiners
''Press 5-3-1+'' (09.08.2011) 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%
''The Ringer'' (09.08.2011) For time: 3 x Rope Climbs 30 x Goblet Squats (32/24kg) 30 x Pull-ups 30 x Box Jumps (24/32'') 30 x Knees-2-Elbows 30 x Clapping Push-ups 30 x Medicine Ball Cleans 30 x KB Swings (32/24kg) 30 x GHD/Abmat Situps 30 x Wallball
CrossFit Endurance WOD (09.08.2011) '':90 Ladder'' Swim, Bike, Run, or Row (C2) :90 on x :60 rest, :90 on x :45 rest, :90 on x :30 rest, :90 on x :15 rest, :90 on x :30 rest, :90 on x :45 rest, :90 on x Done!
Anne! Sporting some nice battle bruises earned the hard way... from a hellish 24 hour training event we held two weekends ago. Goodluck, you freak!
Warm-up Drills (09.07.2011) Run 800m or Speed Rope x 3:00 (cumulative) ''Burgener Drill'' (3rnds/PVC) 9 Fundamentals x 5 reps each (PVC/45lbs) -Sumo Squats -Shoulder Dislocates (PVC) -Inchworms/Cobra Stretch -ITB Stretch -Calf/Soleus Stretch
''Angina'' (09.07.2011) Complete for time Row 500m 15 x Thrusters (95/65lbs) 15 x Sumo Deadlift High Pull (95/65lbs) Row 500m 12 x Thrusters (95/65lbs) 12 x Sumo Deadlift High Pull (95/65lbs) Row 500m 9 x Thrusters (95/65lbs) 9 x Sumo Deadlift High Pull (95/65lbs)
Warm-up Drills (09.06.2011) Speed Rope x 3:00 (cumulative) ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 5 x Deadhang Pull-ups 10 x KB Swings (24/16kg) 15 x GHD/Abmat Sit-ups -Groiners -ITB Stretch -Scorpion Stretch -Shoulder Opening Drill (wall)
''Back Squat 5-3-1+'' (09.06.2011) Work through the following sets of Back 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%
CrossFit Endurance WOD (09.06.2011) ''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% first 1500m, recover 1 minute, then 95% for the second 1500m
Warm-up well before laboriously assaulting the following homework WOD in celebration of Labor Day. Enjoy this gem outside if you can and we'll see everyone Tuesday starting at 5am for more unbridled chaos. Yessss.
''Run, Oddball, Run'' (09.05.2011) Complete for time Run 800m 30 x Burpees 30 x Odd Object Ground-to-Overhead Run 800m
Notes: The Burpees and Odd Object Lifts may be partitioned as needed during the WOD, providing the combined 60 repetitions are bookended by the 800m Runs. Choose an object that represents a load between 30-130lbs. Sandbags, Logs, Rocks, Children, Small woodland animals, anything goes as long as it passes from the deck to a complete overhead and locked out position. If it's living try not to slam it off the ground too hard. Get some.
Warm-up Drills (09.02.2011) Row 1000m 2 Rounds of 10 x Burpees 10 x Medicine Ball Cleans -Sumo Squats -Calf/Soleus Stretch -Shoulder Dislocates (PVC) -ITB Stretch -Inchworms/Cobra Stretch
''Press 3-3-3+'' (09.02.2011) Work through the following sets of 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%
''Walking Dead'' (09.02.2011) Run 200m 30 x KB Swings (Heavy) 30 x Knees-2-Elbows Run 400m 20 x KB Swings (Heavy) 20 x Knees-2-Elbows Run 800m 10 x KB Swings (Heavy) 10 x Knees-2-Elbows
CrossFit Endurance WOD (09.02.2011) ''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 (1-3-5 should be the same, and 2-4 should be the same if done outside). 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.
Warm-up Drills (09.01.2011) Run 800m 2 Rounds of 7 x Deadlifts (45lbs) 7 x Front Squats (45lbs) 7 x Push Press (45lbs) 7 x Bent Over Rows (45lbs) -Groiners -Shoulder Opening Drill (wall) -Scorpion Stretch -ITB Stretch
''Death and Taxes II'' (09.01.2011) Complete the following for time: 10-9-8-7-6-5-4-3-2-1 reps of Wallball (20/14lbs) Pull-ups (TBD Double-under Tax)
Notes: Every minute that passes during the WOD adds 10 x Double-unders to the last round. This final set of Double-unders must be completed in order to stop the clock. Example: If it takes Private Bennatz 6 minutes to make it through all his Wallball shots and Pull-ups he will need to complete 60 x Double-unders to finish the WOD.
Warm-up Drills (09.30.2011)
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