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Everybody calm down. Yes, we have power.Warm-up Drills (10.31.2011)Row 1000m''Burgener Drill'' (3Rnds/PVC)9 Fundamentals x 5 reps each (45lbs)-Groiners-Shoulder Opening Drill-ITB Stretch-Scorpion Stretch-Calf/Soleus Stretch''M.E. Press'' (10.31.2011)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)Press 1-1-1-1-1Post loads to comments.Notes:1-Rep Maximum/Percentage Calculator''Frostbite Fran'' (10.31.2011)10-9-8-7-6-5-4-3-2-1 reps for time ofThrusters (95/65lbs)Pull-upsPost times to comments.Mobility WODCrossFit Endurance WOD (10.31.2011)''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.
Congratulations to Justin and Kelsey! Justin popped the question and now the two are engaged... how better to celebrate than with 'The Ring'? Enjoy, freaks!Warm-up Drills (10.28.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)3 Rounds of5 x Push-ups5 x Medicine Ball Cleans-Sumo Squats-Scorpion Stretch-Calf/Soleus Stretch-Shoulder Dislocates (PVC)''The Ring'' (10.28.2011)Set-up a ring of the following 6 movements and storm through for time/rounds/reps as determined below...1.If you are engaged and getting married before 2014: 3 Rounds for time x 21 reps per movement2.If you are single or dating under two years: 15:00 AMRAP, 15 reps/kcal per movement3.If you are already married and still surviving: 21-15-9 for timeOver-Unders*Row (kcal)GHD Sit-ups/Abmat Sit-upsGoblet SquatsSlamballKB SwingsNotes: For Over-unders, tie a rope one and a half feet off the ground and jump over it with both legs together then jump/crawl/burpee/roll back underneath and repeat.Post results to comments.Notes:1-Rep Maximum/Percentage CalculatorMobility WODCrossFit Endurance WOD (10.28.2011)''Time Trial''Swim: 400m TTBike: 8 mile TTRun: 1.5 mile TTC2: 2k TTPost times to comments.
Warm-up Drills (10.27.2011)Row 1000m''Burgener Drill'' (3Rnds/PVC)9 Fundamentals x 5 reps each (45lbs)-Groiners-Shoulder Opening Drill-ITB Stretch-Scorpion Stretch-Calf/Soleus Stretch''Oxygen's A Crutch'' (10.27.2011)Complete for time15 x Deadlift (60-70%1RM)15 x Dumbbell Thrusters (50/35lbs)30 x Double-unders12 x Deadlift (60-70%1RM)12 x Dumbbell Thrusters (50/35lbs)30 x Double-unders9 x Deadlift (60-70%1RM)9 x Dumbbell Thrusters (50/35lbs)30 x Double-unders6 x Deadlift (60-70%1RM)6 x Dumbbell Thrusters (50/35lbs)30 x Double-unders3 x Deadlift (60-70%1RM)3 x Dumbbell Thrusters (50/35lbs)30 x Double-undersNotes:1-Rep Maximum/Percentage CalculatorPost loads/times to comments.Skill Development (10.27.2011)Work on a skill of choice, Foam Roll, Mobility WOD, or just Rest up for tomorrow... 'The Ring' is going to leave none standing.Mobility WODCrossFit Endurance Rest Day (10.27.2011)
Warm-up Drills (10.26.2011)Row 3 Minutes''Burgener Drill'' (3Rnds/PVC)3 Rounds of5 x Deadhang Pull-ups7 x Push-ups9 x Air Squats-Shoulder Opening Drill (wall)-Sumo Squats-ITB Stretch-Scorpion Stretch''Dumpster Diving'' (10.26.2011)Complete for timeRun 800m30 x Clean and Jerk (135/95lbs)Run 800mPost times to comments.Notes:1-Rep Maximum/Percentage CalculatorSkill Development (10.26.2011)For time:20 x L-sit35 x Abwheel Roll-outs50 x GHD/Abmat Sit-upsMobility WODCrossFit Endurance WOD (10.26.2011)''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 (10.25.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)2 Rounds of7 x Burpees7 x Medicine Ball Cleans (40/20lbs)-Samson Stretch-Shoulder Dislocates-Inchworms/Cobra Stretch-Sumo Squats''Geronimo'' (10.25.2011)Complete for timeRow 1000m50 x Push Press (95/65lbs)40 x KB Swings (32/24kg)30 x Toes-2-Bar/Knees-2-Elbows20 x Pull-ups10 x BurpeesNotes:1-Rep Maximum/Percentage CalculatorSkill Development (10.25.2011)Rest for tomorrow...Mobility WODCrossFit Endurance WOD (10.25.2011)''10x: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 (10.24.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)9 Fundamentals x 5 reps each (45lbs/30lbs)-Sumo Squats-Shoulder Dislocates-Scorpion Stretch-Calf/Soleus Stretch''Back Squat 5-3-1+'' (10.24.2011)Work through the following sets of Back Squat using the percentage based sets outlined below.IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.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''Crack The Whip'' (10.24.2011)Complete for time:60 x Overhead Walking Lunges (45/25lbs)50 x Wallball (20/14lbs)25 x Ring Dips50 x Wallball (20/14lbs)60 x Walking LungesPost times to comments.Mobility WODCrossFit Endurance WOD (10.24.2011)''Time Trial''Swim: 600mBike: 12 milesRun: 5kC2: 4000mPost times to comments.
CrossFit New Hampshire will be closed today (Saturday).
Normal hours will resume Monday, rest up and enjoy your weekend!
CrossFit New Hampshire will be closed this Saturday.Warm-up Drills (10.21.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)3 Rounds of7 x Medicine Ball Cleans7 x Push-ups (CFGS)-Groiners-Inchworms/Cobra Stretch-Shoulder Opening Drill (wall)-Calf/Soleus Stretch''Deadlift 5-3-1+'' (10.21.2011)Work through the following sets of Deadlifts using the percentage based sets outlined below.IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.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''Capsaicin'' (10.21.2011)Against a 15:00 running clock complete the following:5 x Rope ClimbsIn the time remaining complete as many rounds/reps as possible of:Run 200mMax Reps x Handstand Push-upsPost rounds/reps completed to comments.Mobility WODCrossFit Endurance Rest Day (10.21.2011)
Warm-up Drills (10.20.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)9 Fundamentals x 5 reps each (45lbs/30lbs)-Sumo Squats-Shoulder Dislocates-Scorpion Stretch-Calf/Soleus Stretch''Tabata D.B.&T.'' (10.20.2011)Complete 8 Rounds of ''Tabata'' intervals (:20 on x :10 rest) for each of the following movements:Box Jumps (24/20'')Pull-upsRing Push-upsGHD/Abmat Sit-ups (Anchored)Sumo Deadlift High-Pull (65/45lbs)Post lowest number for each movement to comments.Skill Development (10.20.2011)Rest, Foam Roll, Mobility WOD... Take care of yourself and recover well for tomorrow.Mobility WODCrossFit Endurance WOD (10.20.2011)''4-6 Intervals''Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/yBike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveriesC2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.Post times to comments.
Warm-up Drills (10.19.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)15 x Burpee Jumping Pull-ups-Sumo Squats-Shoulder Opening Drill (wall)-ITB Stretch-Calf/Soleus Stretch''Bench Press 5-3-1+'' (10.19.2011)Work through the following sets of Bench Press using the percentage based sets outlined below.IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.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''Finesse'' (10.19.2011)Complete as many rounds/reps as possible in 15:00 ofRow 500m25 x Toes-2-Bar50 x Double-undersPost rounds/reps completed to comments.Mobility WODCrossFit Endurance WOD (10.19.2011)''8x:30/:20''8 Rounds (:30 x :20 rest)Swim: Use a 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 a 12% grade. Adjust pace to represent 0-30 sec slower per mile than best 5k time. Do not reduce the speed.C2: Damper Setting on 8-10.Post distances to comments.
Warm-up Drills (10.18.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)12-9-6 Reps each ofMedicine Ball CleansPush-ups (CFGS)-Sumo Squats-Inchworms/Cobra Stretch-Shoulder Dislocates (PVC)-Scorpion Stretch
''Nasty Girls'' (10.18.2011)3 Rounds for time of50 x Air Squats7 x Muscle-ups10 x Hang Power Cleans (135/95lbs)Post times to comments.Skill Development (10.18.2011)3 Rounds of10 x Abwheel Roll-outs:15 x L-sit20 x Abmat Sit-ups (Unanchored)Mobility WODCrossFit Endurance WOD (10.18.2011)''Tempo 80-85%''Swim: SC:10min, LC:15min, U:20minBike: SC:60min, LC:75min, U:90minRun: SC:25min, LC:60min, U:75minC2: SC:15min, LC:20min, U:25minPost distances to comments.
Congratulations to Mike, Kristina, and Mint on crushing ''Fran'', the Team WOD, and completing the Level 1 CrossFit Certification this past weekend. I can't express how exciting it is to have such wonderful people among us in this community... Check out the pics on CrossFit.com from their cert!
Warm-up Drills (10.17.2011)Row 3 Minutes''Burgener Drill'' (3Rnds/PVC)9 Fundamentals x 5 reps each (45lbs)-Groiners-Shoulder Opening Drill-ITB Stretch-Scorpion Stretch-Calf/Soleus Stretch''Back Squat 3-3-3+'' (10.17.2011)Work through the following sets of Back Squats using the percentage based sets outlined below.IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.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''Helen'' (10.17.2011)Complete 3 Rounds for time ofRun 400m21 x KB Swings (24/16kg)12 x Pull-upsPost times to comments.Mobility WODCrossFit Endurance Rest Day (10.17.2011)
The Time Has Come!We are less than 24 hours away from introducing our newest class of potential CrossFitters to our relentlessly passionate crew of coaches and athletes.This same crew has been laughing and reminiscing the entire week about their own journey into the CrossFit community, which they experienced the same exact way the Noobs/Rookies will tonight.
Flashback journey to 1996? Dr. Tabata is waiting...
Time to take a sip of that CrossFit Kool-Aid.Warm-up Drills (10.14.2011)3:00 x Speed Rope (Cumulative)''Burgener Drill'' (3Rnds/PVC-45lbs)2 Rounds of5 x Barbell Row (45lbs)5 x Deadlift (45lbs)5 x Press (45lbs)5 x Back Squats (45lbs)-Sumo Squats-Shoulder Dislocates-Inchworms/Cobra Stretch-Calf/Soleus Stretch-ITB Stretch''Deadlift 3-3-3+'' (10.14.2011)Work through the following sets of Deadlifts using the percentage based sets outlined below.IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.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''Boston Tea Party V2'' (10.14.2011)Row 750m25 x WallballRow 500m50 x WallballRow 250m75 x WallballNotes:
Anyone feeling frisky today?
The Burly is looking a little lonely.
That's 30 lean lbs of love just waiting on you.
Why not up the ante on yourself by making it mandatory that Wallballs only unbroken rule. Any dropped medballs before the set is completed results in an immediate 1 x Rope Climb Ascent before moving onward.5 x Rope Climb (Prone to standing and back down)or7 x Chin-ups (hands touch when on the bar)Mobility WODCrossFit Endurance WOD (10.14.2011)Swim, Bike, Run, or Row (C2)2 Rounds of (10:00 min on x 5:00 Rest)Followed immediately by:2 Rounds of (2:00 min on x 1:00 Rest)Post distances to comments.
NEW ATHLETE ON-RAMP COURSE STARTS FRIDAYJoin us this Friday (10.14.2011) as we kick off our next On-Ramp Training Course... It's going to be one hell of a way to wrap up the week!
Warm-up Drills (10.13.2011)Row 3 Minutes''Burgener Drill'' (3Rnds/PVC)3 Rounds at your own pace of5 x Deadhang Chin-ups5 x Burpees10 x Abmat Sit-ups-Groiners-Shoulder Opening Drill (wall)-Scorpion Stretch-Inchworms/Cobra Stretch''The Catalyst'' (10.13.2011)5 Rounds of15 x Jumping Slamball (40/20lbs)10 x Ring Dips7 x KB Sumo Deadlift High Pulls (32/24kg)5 x Push Jerk (135/95lbs)Post times to comments.Skill Development (10.13.2011)Complete the following at your own pace, scaling as needed.5-7 x Rope Climbs/Legless Rope Climbs/L-sit Rope ClimbsNotes: The Skill Development today is optional and may be replaced with 10-12 minutes of productive mobility work, stretching, and foam rolling.Mobility WODCrossFit Endurance WOD (10.13.2011)''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.
NEW ATHLETE ON-RAMP COURSE STARTS FRIDAYThis Friday (10.14.2011) we are kicking off our next On-Ramp Course at 630PM.
To all the new athletes out there chomping at the bit to get in here and start crushing it: Please come by a little early so there's enough time to get situated, fill out a waiver, register as a new member, and get yourself set-up with a membership plan.
We're expecting quite the crowd and can't wait to see what this new class shapes up to be! See everyone Friday.Warm-up Drills (10.12.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)9 Fundamentals x 5 reps each (45lbs)-Sumo Squats-Shoulder Opening Drill (wall)-ITB Stretch-Calf/Soleus Stretch''Michael'' (10.12.2011)3 Rounds for time ofRun 800m50 x Back Extensions50 x GHD Sit-upsNotes: 1-Rep Maximum/Percentage CalculatorPost times to comments.Skill Development (10.12.2011)Rest, Stretch, Foam Roll, or active recovery method of choice. Prepare for tomorrow...Mobility WODCrossFit Endurance WOD (10.12.2011)''Time Trial''Swim: 15minBike: 35minRun: 35minC2: 15minPost distances to comments.
Warm-up Drills (10.11.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)12-9-6 reps each ofMedicine Ball CleansPush-ups (CFGS)-Groiners-Shoulder Opening Drill (wall)-ITB Stretch-Calf/Soleus Stretch ''Bench Press 3-3-3+'' (10.11.2011)Work through the following sets of Bench Press using the percentage based sets outlined below. To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
(See Notes section below for an example of how to find what weight to lift per set)The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.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: For this example's purpose the 1-Rep maximum is 100lbs, follow the steps below to see how we would determine the weights per set.Step 1: 100(lbs) x .9 = 90Step 2: Percentages are found by taking 90 x .4 = 36lbs (40%)Step 3: If necessary round weights to the nearest 5. 36lbs becomes 35lbs for the first warm-up set.Step 4: Repeat for all percentages/setsStep 5: Slay.1-Rep Maximum/Percentage Calculator''Pick Your Poison'' (10.11.2011)Complete your choice of the following:''Cindy''Complete as many rounds/reps as possible in 20:00 of5 x Pull-ups10 x Push-ups15 x Air Squats
''Mary''Complete as many rounds/reps as possible in 20:00 of5 x Handstand Push-ups10 x Pistols (alt.legs)15 x Pull-upsPost choices and the resulting # of rounds/reps completed to comments.Mobility WODCrossFit Endurance Rest Day (10.11.2011)
Warm-up Drills (10.10.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)9 Fundamentals x 5 reps each (45lbs)-Sumo Squats-Shoulder Opening Drill (wall)-ITB Stretch-Calf/Soleus Stretch''Back Squat 5-5-5+'' (10.10.2011)Work through the following sets of Back Squats using the percentages outlined below.MULTIPLY YOUR SINGLE REP MAXIMUM BY .9 BEFORE USING THE RESULTING # AS YOUR STARTING POINT WHEN DETERMINING THE WEIGHT/LOADS TO USE AS PRESCRIBED BY THE %'s BELOW.The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial five.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''Kuriosity Kills'' (10.10.2011)21-15-9 reps/kcal for time ofRow (Kcal)Overhead Squats (95/65lbs)BurpeesRest 2:00. Then...
Complete the max # of repetitions within the time allotted:
2:00 x Deadlift (275/185lbs)Notes: The second part of the WOD is optional (peer pressure... what?) as it was one of the five single events held during the Beast of the East's individual fitness competition.
Those wishing to taste test more than just one of BOTE's challenging workouts will be encouraged to add a Deadlift max rep test to the front or back end of today's training. The order in which the two events occur is completely up to each CrossFitter with a mandatory 2:00 rest between efforts.Be relentless... and definitely Get Some, freaks.Mobility WODPost times to comments.CrossFit Endurance WOD (10.10.2011)Swim, Bike, Run, or Row (C2)Holding maximal pace/distance/watts/speed complete the following:5 Rounds of (2:00 on x 3:00 rest)After the final 3:00 rest interval proceed directly into the following:4 Rounds of (1:00 on x 1:00 rest)Post times to comments.
CrossFit New Hampshire will be open from 9-11am today. Any of our athletes are welcome to come in today if they would like to make up any missed WODs from this past week or to get some additional work in towards developing the various different CrossFit skill sets we draw on in our training program.Marcus Competes in the Beast of the East Today and Tomorrow!Check out the link to the right with the Minotaur: The Beast of the East is going to be one hell of a CrossFit formatted fitness battle this weekend and some of us are on our way down right now to support one of our own crew as he commences his first big time competitive event.Marcus has had this event in his sights for months and has remained relentlessly focused on driving himself towards that next level of elite fitness, it's been a privilege for us to see the inspiring gains he's made over the last few months of rigorous daily training.
Hit up our Facebook page and support one of your own, we will update as often as possible with any news from the trenches over the course of the weekend.GET SOME, MARCUS!
Warm-up Drills (10.07.2011)Run 800m9 x Medicine Ball Cleans (20/14lbs)12 x Wallball (20/14lbs)15 x Abmat Sit-ups-Shoulder Dislocates (PVC)-Scorpion Stretch-ITB Stretch-Groiners''Deadlift 5-5-5+'' (10.07.2011)Work through the following sets of Deadlifts using the percentages outlined below.MULTIPLY YOUR SINGLE REP MAXIMUM BY .9 BEFORE USING THE RESULTING # AS YOUR STARTING POINT WHEN DETERMINING THE WEIGHT/LOADS TO USE AS PRESCRIBED BY THE %'s BELOW.The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial five.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: Today's Hint revolves once again around the quality of conduct those in our crew are expected to represent. Putting up impressive looking high volume scores (like the number of reps from a ''+'' set) is absolutely meaningless when the quantitative value is representative of those fringe athletes who lack the willpower, self discipline, and overall desire to improve. These are qualities we observe almost universally in those that exhibit the most potent desire and drive to excel. They strive to maintain a seemingly constant and uncompromising focus on doing everything they can the right way the entire time, every time.
No one like's another person's ego (if they have one...) which is just a nicer way of stating a simple and sometimes harsh little fact that packs a resonating punch: No one likes your ego except you.1-Rep Maximum/Percentage Calculator''Controlled Burn'' (10.07.2011)Work through all 8 ''Tabata'' intervals (:20 on x :10 rest) for each movement before transitioning to the next.8 Intervals x Hang Power Clean (95/65lbs)8 Intervals x Push Press (95/65lbs)8 Intervals x Jump Squats (95/65lbs)Notes: Today we will be tracking lowest score per movement, which is generally a warning that this little gem of a WOD might be appearing in the future again for a re-test. For those that are feeling a bit frisky today there's an additional challenge available for the undertaking.Once each athlete completes the initial 12 minutes of Tabata intervals (3 movements, 4 minutes each) they will be given the option to move into the challenge portion of the workout. If the athlete chooses to embrace the additional challenge they will need to establish an average rep # for each movement using only the highest and lowest scores earned. Once an athlete has determined their numbers they will be thrown back into the fire as soon as the next full ''Tabata'' round commences. This time around there are only 6 intervals instead of 8, and athletes will now be under the additional pressure of being eliminated from continuing on should they fail to keep their scores from dropping more than one point below the established objective numbers (average of high and low #'s).What's that? You made it all the way through again?
Well, hell! Get back in the fight for another round of bliss.
Should anyone last long enough to hit up round 3 they will face 4 intervals per movement with the scoring requirements remaining as described above. Round 4 is two intervals per, with the final round being comprised of just a single work interval for each of the movements.
This one is going to sting... bring the lumber, freaks.
Mobility WODCrossFit Endurance WOD (10.07.2011)Swim, Bike, Run, or Row (C2)3 Rounds of (7:00 on x 3:00 rest)Post times to comments.
Warm-up Drills (10.06.2011)Row 3 Minutes''Burgener Drill'' (3Rnds/PVC)12 x Burpee Jumping Pull-ups12 x Walking Lunges (alt.legs)12 x Hollow Rocks-Groiners-Shoulder Dislocates (PVC)-Scorpion Stretch-Inchworms/Cobra Stretch''Weighted Pull-ups/Chin-ups'' (10.06.2011)Warm-up as necessary before working through the following Weighted Pull-up/Chin-up workload. Increase the weight for each subsequent 5-rep set and if possible use the fifth and final attempt to establish a new 5-rep maximum personal record.Weighted Pull-ups/Chin-ups 5-5-5-5-5Notes: 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. Notes:1-Rep Maximum/Percentage Calculator''Zealot'' (10.06.2011)25 x Ring Dips (strict)10 x Hang Power Snatch (95/65lbs)20 x Overhead Squats (95/65lbs)30 x Floor Wipers (95/65lbs)40 x GHD Sit-ups50 x Clapping Push-ups40 x GHD Sit-ups30 x Floor Wipers (95/65lbs)20 x Overhead Squats (95/65lbs)10 x Hang Power Snatch (95/65lbs)25 x Bar-Facing BurpeesMobility WODCrossFit Endurance WOD (10.06.2011)''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 6-8, hold WATTS @ 50-120 above your body weight.Post times to comments.
Warm-up Drills (10.05.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)9 Fundamentals x 5 reps each (45lbs)-Sumo Squats-Shoulder Opening Drill (wall)-ITB Stretch-Calf/Soleus Stretch''Bench Press 5-5-5+'' (10.05.2011)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''Sandpaper'' (10.05.2011)Complete as many rounds as possible in 15:00 of5 x BurpeesMax Reps x Dumbbell Thrusters (50/35lbs)Run 400mNotes: Dropping Dumbbells will be an immediate 5 x Burpee tax.Post rounds/reps to comments.Mobility WODCrossFit Endurance Rest Day (10.05.2011)
Warm-up Drills (10.04.2011)Row 3 Minutes''Burgener Drill'' (3Rnds/PVC)3 Rounds of7 x Medicine Ball Cleans7 x Push-ups (CFGS)-Groiners-Inchworms/Cobra Stretch-Shoulder Opening Drill (wall)-Calf/Soleus Stretch''Slap Chop'' (10.04.2011)100 x Double-unders10-9-8-7-6-5-4-3-2-1 reps for time ofPull-ups (Chest-2-Bar)KB Swings (32/24kg)100 x Double-undersNotes:1-Rep Maximum/Percentage CalculatorSkill Development (10.04.2011)3 Rounds ofL-sit/V-sit x Max Time:20 x Prone Plank20 x GHD Sit-upsMobility WODCrossFit Endurance WOD (10.04.2011)''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 (10.03.2011)Run 800m''Burgener Drill'' (PVC/3Rnds)2 Rounds of6 x Deadhang Chin-ups8 x Push-ups10 x Air Squats12 x GHD Sit-ups-Groiners-Shoulder Opening Drill (wall)-Scorpion Stretch-Inchworms/Cobra Stretch''M.E. Back Squat'' (10.03.2011)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)Back Squat 1-1-1-1-1Notes:1-Rep Maximum/Percentage Calculator''C23KTT'' (10.03.2011)Complete for timeRow 3000mPost times to comments.Mobility WODCrossFit Endurance WOD (10.03.2011)''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.
Everybody calm down. Yes, we have power.
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