''Heavy Water'' (11.30.2011)

''You would fain be victor ...
Yes, but weigh the conditions,
weigh the consequences;
then and then only lay to your hand if it be for your profit.
You must live by rule,
submit to diet,
abstain from dainty meats,
exercise your body perforce at stated hours, in heat or in cold;
drink no cold water, nor, it may be, wine.
In a word, you must surrender yourself wholly...''
--Epictetus,(c.A.D. 50-c.A.D. 138)

Warm-up Drills (11.30.2011)
3 Rounds of
Speed Rope (1:00 on x :30 rest)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Push-ups
10 x Air Squats
12 x Sit-ups
12 x KB Swings (24/16kg)
-Samson Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch
-Lateral Lunges

''Heavy Water'' (11.30.2011)
For time
Row 500m
12 x Deadlift (65-75%1RM)
50 x Wallball (20/14lbs)
Row 500m
9 x Deadlift (65-75%1RM)
35 x Wallball (20/14lbs)
Row 500m
6 x Deadlift (65-75%1RM)
20 x Wallball (20/14lbs)

Post times to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.30.2011)
The weather may have saved you... for a single day. Rest up for tomorrow, and keep crushing the Paleo Challenge!

Mobility WOD

CrossFit Endurance WOD (11.30.2011)
''Time Trial''
Swim: 30 minutes
Bike: 90 minutes
Run: 90 minutes
C2: 30 minutes

Post distances to comments.

''The Barbell Humbler II.'' (11.29.2011)

“The best pace is a suicide pace, and today looks like a good day to die.”
--Steve Prefontaine

Warm-up Drills (11.29.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''The Barbell Humbler II.'' (11.29.2011)
Complete as many rounds as possible in 15:00 of
5 x Thruster (115/85lbs)
7 x Hang Power Clean (115/85lbs)
10 x Sumo Deadlift High-Pull (115/85lbs)

Post times to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.29.2011)
3 Rounds at your own pace of
15 x Hip and Back Extensions
:15 x L-sit/V-sit

Mobility WOD

CrossFit Endurance Rest Day (11.29.2011)

''Tabata This!'' (11.28.2011)

Warm-up Drills (11.28.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)




''Tabata This!'' (11.28.2011)
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by calories.

Post individual movement scores and totals to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.28.2011)
Rest for tomorrow... You'll need it.

Mobility WOD

CrossFit Endurance WOD (11.28.2011)
''Short Tosh''
Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100 time
Bike: 3 rounds of 1/4mile, rest 1/4 time, 1/2mile, rest 1/2 time, 1mile, rest 1m time
Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time
C2: 3 rounds of 125m, rest 125 time, 250m, rest 250 time, 500m, rest 500 time

Post times to comments.

''Team Nutts'' (11.24.2011)

Happy Thanksgiving to our crew and their families! 8am Team WOD is as follows...

''Team Nutts'' (11.24.2011)
With only one teammate going at a time work through the following movements.
10 x Handstand Push-ups
15 x Tire Flips/Deadlift
25 x Box Jumps (30'')
50 x Pull-ups
100/50 x Wallball/Team Ball
200 x Double-unders
Run 400m (45lbs)

Notes: Each athlete must accomplish the rep load prescribed, where the two exceptions are tire flips can be both teammates together on the Biggie McBadass tire or 15 reps per athlete on the conservative option for tire size. Wallball shots are each individual for 100 reps or team wall ball back and forth over a pullup bar (9 feet) for 50 reps. Each athlete must carry the bumper plate for 400m total. Enjoy freaks, earn your battle turkey.

Post times to comments.

''Front Squat 5-3-1+ & Persistence Hunting'' (11.23.2011)

Warm-up Drills (11.23.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Front Squat 5-3-1+'' (11.23.2011)
Work through the following sets of Front Squats using the percentage based sets outlined below.
IMPORTANT: Multiply 1RM by .9 to find your % working weights
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.

Notes:1-Rep Maximum/Percentage Calculator

''Persistence Hunting'' (11.23.2011)
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20'')

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

Mobility WOD

CrossFit Endurance WOD (11.23.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of (5:00 on x 3:00 rest)

Notes: Cover as much distance as possible on each of the 5 minute rounds.

Post distances to comments.

''Nate'' (11.22.2011)

Warm-up Drills (11.22.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Nate'' (11.22.2011)
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-Ups
4 x Handstand Push-ups
8 x Kettlebell Swings (32/24kg)

Post rounds/reps completed to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.22.2011)
25-20-15-10-5 reps each at your own pace of
GHD/Abmat Sit-ups (anchored feet)
Russian Twists (20/14lbs)

Notes: Russian Twists are written as how many reps you are completing per side. For 25 reps on the first round that is 25 rotations right and 25 rotations left. Take your time and apply quality to every repetition here. Time to strengthen the midline so everyone can better absorb any flying wheel kicks to the stomach encountered during the melee that is Black Friday. Get some, freaks.

Mobility WOD

CrossFit Endurance WOD (11.22.2011)
''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 1min, then 95% for second 1500m

Post times to comments.

''Press 5-3-1+ & Cilley Road'' (11.21.2011)

**NEXT ON-RAMP COURSE BEGINS THIS EVENING, MONDAY, AT 630PM.

30 Day paleo challenge Day 1? Yesssss. Let's see how far our crew can take this thing over the next month...

Warm-up Drills (11.21.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''Press 5-3-1+'' (11.21.2011)
Work through the following sets of Presses 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.

Notes:1-Rep Maximum/Percentage Calculator

''Cilley Road'' (11.21.2011)
Attempt to complete the following workload as fast as possible and within the time limit guideline: 17 minutes.
30 x Overhead Squats 95lbs (95/65lbs)
30 x Chest-to-Bar Pullups
30 x Power Snatches 95lbs (95/65lbs)
30 x Feet to Bar
30 x Sumo Deadlift High pull (95/65lbs)
30 x Air Squats
30 x KB Swings (24/16kg)

Mobility WOD

CrossFit Endurance Rest Day (11.21.2011)

''Open Gym'' (11.19.2011)

**NEXT ON-RAMP COURSE BEGINS THIS COMING MONDAY AT 630PM.

Open Gym (11.12.2011)
CFNH will be available to it's athletes today from 9-11am for Open Gym training.

''The Chief'' (11.18.2011)

Warm-up Drills (11.18.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)

*If you've noticed that tight triceps and shoulders present a consistent obstacle in attaining an ideal Front Rack position then we highly suggest you head on over to Kelly Starrett's MobilityWOD page and type 'Front Rack Position Shoulder Mobility' in the search box. One of the first posts that pops up will have a video that describes 4 methods of band assisted mobility work that would benefit almost every athlete that trains the CrossFit movements. More to come on various mobility specific assignments.

''The Chief'' (11.18.2011)
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.18.2011)
3 rounds at your own pace for each of the following movements, priority is completely on the strictest adherence to each repetitions quality of execution.
5 x Wall Walks
10 x Abwheel Roll-outs
15 x Hollow Rocks
20 x Back Extensions

Mobility WOD

CrossFit Endurance Rest Day (11.18.2011)

''Frozen Shoulder Syndrome II'' (11.17.2011)

*THE NEXT ON-RAMP COURSE BEGINS THIS COMING MONDAY AT 630PM.

Congratulations to the UNH Rugby Team a.k.a. CFNH East!

Cianci 7's Champions UNH 28 BC 21

Warm-up Drills (11.17.2011)

Row 750m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of:
5 x Deadhang C2B Pull-ups
10 x Walking Lunges (alt.legs)
15 x Knees-2-Elbows
-Sumo Squats
-Shoulder Dislocates (PVC)
-Cobra Stretch
-ITB Stretch

''Frozen Shoulder Syndrome II'' (11.17.2011)

Complete the following for time
Run 400m
21 x Push Jerk (135/95lbs)
21 x KB Swings (32/24kg)
Run 400m
15 x Push Jerk (135/95lbs)
15 x KB Swings (32/24kg)
Run 400m
9 x Push Jerk (135/95lbs)
9 x KB Swings (32/24kg)

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.17.2011)

Work on a skill set of choice, foam roll, stretch, or execute a mobility WOD... and don't forget to rest up, something might be lurking.

Mobility WOD

CrossFit Endurance WOD (11.17.2011)

Swim, Bike, Run, or Row (C2)
3 Rounds of
5:00 of (:15 sec on x :15 sec rest)
Recover for 3:00 and repeat.

Notes: Maintain a high cadence (Bike at 115+)/turnover rate/wattage.

Post distances to comments.

''Front Squat 3-3-3+ & G.I. Jane'' (11.16.2011)

Warm-up Drills (11.16.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Front Squat 3-3-3+'' (11.16.2011)
Work through the following sets of Front 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

''G.I. Jane'' (11.16.2011)
Complete the following for time
100 x Burpee Jumping Pull-ups

Notes: Those looking for a sick little twist on this classic slayer of a WOD are invited to attempt 100 x Burpee Jumping Pull-ups where each repetition requires the athlete to climb over the bar (chicken arm or reverse swing are both viable options)... Get some freaks!

Mobility WOD

CrossFit Endurance WOD (11.16.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi +1mi +2mi)
Run: 3x(200m +400m +600m)
C2: 3x(250m +500m +750m)
Rest time is the same as was scored during the previous interval. Example: 200m run completed in :35 seconds. Rest :35 seconds before heading out on the 400m run. Rest the 400m time, run 600m. Run the 600m time and begin again with the run 200m.

Post times to comments.

''Noncommittal'' (11.15.2011)

*OUR CFNH PALEO NUTRITION CHALLENGE 2.0 KICKS OFF TONIGHT AT 7PM!

*NEXT ON-RAMP COURSE BEGINS THIS COMING MONDAY AT 630PM.

Congratulations on crushing your U.S. Army PT Test, S.F.A.!

Warm-up Drills (11.15.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of
Thrusters (45lbs)
Barbell Row (45lbs)
-Sumo Squats
-Shoulder Opening Drill
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Noncommittal'' (11.15.2011)
Complete as many rounds as possible in 15:00 of
9 x Ring Dips
12 x Dumbbell Renegade Rows (alt.sides)
15 x GHD/Abmat Sit-ups

Notes: Feeling Frisky? Muscle-up into each set of Ring Dips and watch how many more you actually can do without a break. For the Dumbbell Renegade Rows hold the dumbbells while maintaining a static hold at the top of a back extension range of motion... Yes, on the GHD's.
Take note of how the GHD sit-ups feel after loading your midline with all that extra stability strife. Epic win. Or epic fail. One or the other. Enjoy, freaks!

''The 2-Minute Drill 2.0'' (11.15.2011)
Complete as many reps as possible in 2:00 of
Double-unders
Rest 1:00
Then...
Complete the # of Double-unders scored from above for time.

Mobility WOD

CrossFit Endurance WOD (11.15.2011)
''Time Trial''
Swim: 20 min
Bike: 60 min
Run: 60 min
C2: 20 min

Notes: Cover as much distance as possible in the time allotted.

Post distances to comments.

''Press 3-3-3+ & Pull N' Peel'' (11.14.2011)

Warm-up Drills (11.14.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''Press 3-3-3+'' (11.14.2011)
Work through the following sets of Presses 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

''Pull N' Peel'' (11.14.2011)
4 Rounds for time of
Row 350m
7 x Squat Clean (155/115lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (11.14.2011)

Open Gym (11.12.2011)

Open Gym (11.12.2011)
CFNH will be available to it's athletes today from 9-11am for Open Gym training.


''No, I don’t like work.
I had rather laze about and think of all the fine things that can be done.
I don’t like work—no man does—but I like what is in the work,—the chance to find yourself.
Your own reality—for yourself, not for others—
what no other man can ever know.''
--Marlow, Heart of Darkness

''Murph'' (11.11.2011)

Congratulations, Jim!

Warm-up Drills (11.11.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
5 x Pull-ups
10 x Push-ups
15 x Air Squats
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''Murph'' (11.11.2011)
Complete the following for time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run

Notes: 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.

*There will be a second Hero WOD Option on the white board for those looking to get extra Frisky during this special holiday.

Mobility WOD

CrossFit Endurance WOD (11.11.2011)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 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. If you do not have a hill then use tension on a trainer or an ergometer with heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover for 1 minute at the top before descending to the starting point at a easy pace. Rest 1 minute at the bottom of the hill before repeating the next climb. Treadmills: Set to a 7% grade, recoveries are 2 minutes.
C2: 3 x 1000m Repeats not deviating more then :10 seconds. 2 min recoveries. Hold max wattage for each interval at a damper setting 1-3 levels higher than normal.

Post times to comments.

''Pyramid Jackie'' (11.10.2011)

"Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through obstruction.''
-William James

Warm-up Drills (11.10.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)



''Pyramid Jackie'' (11.10.2011)
500m Row
25 x Thrusters (65/45lbs)
30 x Pull-ups
25 x Thrusters (65/45lbs)
500m Row

Notes: If you're planning on competing or just feeling damn Frisky today... Yes, everything unbroken.

''Static Half-Annie'' (11.10.2011)
Complete for time
25 x Double-unders
:25 x L-sit
20 x Double-unders
:20 x L-sit
15 x Double-unders
:15 x L-sit
10 x Double-unders
:10 x L-sit
05 x Double-unders
:05 x L-sit

Mobility WOD

CrossFit Endurance WOD (11.10.2011)
''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

Post distances to comments.

''Front Squat 5-5-5+ & White'' (11.09.2011)

Warm-up Drills (11.09.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Front Squat 5-5-5+'' (11.09.2011)
Work through the following sets of Front Squats using the percentage based sets outlined below. To determine loads multiply 1RM 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 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''White'' (11.09.2011)
Complete 5 Rounds for time of
3 x Rope Climbs
10 x Toes-2-Bar
21 x Overhead Walking Lunges (45lbs)
Run 400m

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Mobility WOD

CrossFit Endurance WOD (11.09.2011)
''Tempo 80-85%,RPE 15-17''
Swim, Bike, Run, or Row (C2)
SC: 25 Minutes
LC: 50 Minutes
U: 70 Minutes

Post distances/split times to comments.

''CF Games 2008 Deadlift/Burpee WOD'' (11.08.2011)

Warm-up Drills (11.08.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Deadhang Chin-ups
9 x Burpees
12 x Abwheel Roll-outs
-Samson Stretch
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch



''CF Games 2008 Deadlift/Burpee WOD'' (11.08.2011)
5 Rounds for time of
5 x Deadlift (275/185lbs)
10 x Burpees

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.08.2011)
3 Rounds at your own pace of
:15 x Ring Support
25 x Knees-2-Elbows (Strict)

Mobility WOD

CrossFit Endurance Rest Day (11.08.2011)

''Press 5-5-5+ & Everglades 2.0'' (11.07.2011)

Warm-up Drills (11.07.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Press 5-5-5+'' (11.07.2011)
Work through the following sets of Presses using the percentage based sets outlined below. To determine loads multiply 1RM 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 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''Everglades 2.0'' (11.07.2011)
Complete as many rounds as possible in 15:00 of
Run 400m
Row 500m

Post Rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (11.07.2011)
''Time Trial''
Swim: 20min
Bike: 60min
Run: 60min
C2: 20min

Post distances to comments.

Open Gym (11.05.2011)

Open Gym (11.05.2011)
CFNH will be available to it's athletes today from 9-11am for Open Gym training.

Thanks to Jeff and Kim for hosting an unreal CFNH dinner/ridiculous party, the entire crew had an absolute blast...

Bets on who makes it in for Saturday training?

''M.E. Power Cleans & The Tower'' (11.04.2011)

Warm-up Drills (11.04.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch




''M.E. Power Cleans'' (11.04.2011)
Warm-up as needed before working up to a new 1-Rep maximum personal record Power Clean.

Power Clean 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''The Tower'' (11.04.2011)
Complete for time
Row 500m
30 x Knees-2-Elbows
30 x Burpee Jumping Pull-ups
40 x GHD Sit-ups
20 x Burpee Jumping Pull-ups
50 x Abmat Sit-ups
10 x Burpee Jumping Pull-ups
Row 500m

Mobility WOD

CrossFit Endurance WOD (11.04.2011)
''4x5m/3m''
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.

''Karen Gets The Runs'' (11.03.2011)

Warm-up Drills (11.03.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Karen Gets The Runs'' (11.03.2011)
Complete the following for time:
150 x Wallball (20/14lbs)

Notes: Every time the wallball hits the deck complete a 200m Run. Complete this WOD in as few unbroken sets of Wallball as possible.


Post times and number of 200m Sprints completed to comments.

Skill Development (11.03.2011)
3 Rounds at your own pace of
7 x Deadhang Pull-ups
15 x Strict Toes-2-Bar

Mobility WOD

CrossFit Endurance WOD (11.03.2011)
''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% for the first 1500m, rest 1:00, then pick it up to 95% for the last 1500m

Post times to comments.

''M.E. Front Squat & Mah Deux'' (01.02.2011)

Warm-up Drills (01.02.2011)
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. Front Squat'' (01.02.2011)
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)

Front Squat 1-1-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''Mah Deux'' (01.02.2011)
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB Swings (Heavy)
10 x Ring Dips
20 x Slamball/Hammer Strikes

Notes: All sets of KB Swings must be completed Unbroken in order to proceed to the Ring Dips. Go heavy, go ruthlessly hard. Enjoy.

Mobility WOD

CrossFit Endurance Rest Day (01.02.2011)

''Power Christine'' (11.01.2011)

Warm-up Drills (11.01.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
15 x Burpee Jumping Pull-ups
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch

''Power Christine''(11.01.2011)
Complete 3 Rounds for time of
Row 500m
12 x Power Clean (.75xBW)
21 x Box Jumps (24/20'')

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.01.2011)
For time
75 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (11.01.2011)
''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.