''Bench Press 5-3-1+ & Black Lung III'' (12.30.2011)

Warm-up Drills (12.30.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
19 x Burpees (Thanks Joel)
-Samson Stretch
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-ITB Stretch

''Bench Press 5-3-1+'' (12.30.2011)
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

''Black Lung III'' (12.30.2011)
Choose one of the three following Rower WOD options:
3 Rounds of Row 1000m x 2:00 Rest
5 Rounds of Row 500m x 1:00 Rest
12 Rounds of :30 x Max Distance x :20 Rest

Post times per interval or total distance over the 10 Rounds based on your choice of training to comments.

Mobility WOD

CrossFit Endurance WOD (12.30.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of
(5:00 on x 3:00 rest)

Hold maximal distance possible on each of the 5 minute efforts.

Post distances to comments.

''Iron Circle II'' (12.29.2011)

PALEO CHALLENGE VICTORS:
1st Place: MTN ROB
2nd Place: John (Dubs)

Honorable mentions and details/results coming soon!

Warm-up Drills (12.29.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
18 x Burpees (Thanks Joel)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''Iron Circle II'' (12.29.2011)
Complete for time
100 x Double-unders
21-18-15-12-9-6-3 reps each of
Goblet Squats
KB Swings (32/24kg)
GHD Sit-ups
100 x Double-unders

Post times to comments.

Skill Development (12.29.2011)
Rest for tomorrow...

Mobility WOD

CrossFit Endurance WOD (12.29.2011)
''Tempo 80-85%''
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.

''No Rest For The Wicked II.'' (12.28.2011)

Everyone can hold their breath for one more day!
Paleo Challenge Final results write-up will be at the heading of tomorrow's post, top 2 finishers will be announced as well as several amazing 'honorable mentions'... we just saw way to many amazing efforts coupled with unreal results not to blow up everyones' tales of glory all together.
This community of ours continues to grow into something wonderful to be a part of, thanks to everyone who participated.

Warm-up Drills (12.28.2011)
Row 2 Minutes
''Burgener Drill'' (3Rnds/PVC)
17 x Burpees (Thanks Joel)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''No Rest For The Wicked II.'' (12.28.2011)
Complete as many rounds as possible in 15:00 of
5 x Pull-ups (C2B)
10 x Ring Push-ups
15 x Air Squats
Number of Rounds x Dumbbell Burpee Ground-2-Overhead (50/35lbs)

Notes: Round 1 has one rep of Dumbbell Burpee Ground-2-Overhead (50/35lbs), Round 2 has two reps of Dumbbell Burpee Ground-2-Overhead (50/35lbs), continue as long as you can before time expires.
Ring Push-ups are for those who can execute 20 reps x Push-ups 'Unbroken' without an issue.
Each rep of Dumbbell Burpee Ground-2-Overhead should be self explanatory for the movement range of motion... Yes, this is a word problem. Solve on your own before arriving.
Oh, what's that? Frisky today? Gas mask and body armor party, everyone's invited.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (12.28.2011)
4 Rounds of
L-sit x Max Time
Rest work time x 3 before repeating

Mobility WOD

CrossFit Endurance Rest Day (12.28.2011)

''Deadlift 5-3-1+ and Jackie'' (12.27.2011)

Warm-up Drills (12.27.2011)
Speed Rope x 2:00 (cumulative)
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
...
16 x Burpees (Thanks Joel)

''Deadlift 5-3-1+'' (12.27.2011)
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

''Jackie'' (12.27.2011)
Complete the following for time
1000m Row
50 x Thrusters (45lbs)
30 x Pull-ups

Notes: Previously crushed this WOD in under 7 minutes? Wear Body Armor (20lbs) or include a 24 inch elevation of the rear of the C2 Rower. Enjoy.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.27.2011)
''10xIntervals,1:5''
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Post times to comments.

''Nightmare Before Christmas WOD'' (12.23.2011)

Holiday Schedule: Normal hours today. Closed Saturday, Sunday, and Monday. Have a great weekend, see everyone Tuesday for more mayhem!

''Nightmare Before Christmas WOD'' (12.23.2011)
Round 1 will be movement number 1, Round 2 will be movement number 1 + movement number 2... Continue through all 12 Rounds for time:

1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20'')
8 x Pistols (alt.legs)
9 x Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Notes: Completing this for one round as a chipper WOD is how we scaled last year. Enjoy, freaks! We hope everyone has a wonderful holiday season!

Post times to comments.

''Charles Fran-son'' (12.22.2011)

**A glimpse of the mountain of gifts donated during the fundraiser event CFNH attended last Friday! Mint's crew came through with something wonderful for children this holiday season. Thanks to everyone who supported us!

Warm-up Drills (12.22.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)
...
13 x Burpees (Thanks Joel)

''Charles Fran-son'' (12.22.2011)
Complete 5 Rounds for time of
12 x Dumbbell Thrusters (50/35lbs)
15 x Pull-ups
Run 200m

Post times to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (12.22.2011)
Rest well... tomorrow's 'Nightmare Before Christmas' WOD is coming for you.

Mobility WOD

CrossFit Endurance WOD (12.22.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)

Notes: Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

''Paleo Challenge Performance Metrics Final Tests'' (12.21.2011)

Warm-up Drills (12.21.2011)
**Specific to the training selected by each individual athlete. Guidelines and basics will be posted on the whiteboard, however, please feel free to approach any of CFNH's coaches should you need some help with anything.
We can't wait to see what our crew has become capable of...



''Paleo Challenge Performance Metrics Final Tests'' (12.21.2011)
Each athlete will be given a choice of re-testing one strength/power/stamina biased WOD as well as one GPP/CRE conditioning battery from the sections below (compiled from recently experienced training events).

Choose which to establish as a new personal record for comparison and progress analysis:
i. A new one rep maximum in any lift of choice (Example: Find 1-rep maximum Deadlift) OR,
ii. A new 'unbroken' body weight coorelative rep record (Example: Max reps of 1 x BW Back Squats)

Choose one of the following to re-test against it's prior personal record:
i. ''The Chief'' (11.18.2011)
ii. ''Nate'' (11.22.2011)
iii. "Persistence Hunting'' (11.23.20114)
iv. ''Tabata This!'' (11.28.2011)

Notes:1-Rep Maximum/Percentage Calculator

''CF Games 2011 Team WOD #4'' (12.21.2011)
In teams if 4 (2 Men and 2 Women) attempt to complete the following workload for time. Each task must be accomplished in the order it was undertaken (ie, all Pull-ups are completed before you go off and get an 8). Athletes are not restricted to any particular order.

For time:
250 x Pull-ups (C2B)
250 x Kettlebell swings (24/16kg)
250 x Double-unders
250 x Overhead squats (95/65lbs)

Post total team times to comments.

Mobility WOD

CrossFit Endurance WOD (12.21.2011)
''Distance:Time''
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post distances to comments.

''Sail'' (12.20.2011)

''And those who were seen dancing were thought to be insane by those who could not hear the music.''
--Nietzsche

Warm-up Drills (12.20.2011)
Row 2:00
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
10 x Air Squats
15 x Hollow Rocks
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Strech
-Sumo Squats (wall)
...
11 x Burpees (Thanks Joel)


''Sail'' (12.20.2011)
For time:
30 x Walking Lunges (Alt.Legs)
20 x Pull-ups
35 x Box Jumps (24/20'')
30 x Ring Dips
20 x Toes-2-Bar
35 x Sumo Deadlift High-Pull (65/45lbs)
30 x Slamball (40/20lbs)
20 x Medicine Ball Cleans (40/20lbs)
35 x GHD Sit-ups
30 x Thrusters (65/45lbs)
20 x Back Extensions
3 x Rope Climbs

Notes: Find Videos with Points of Performance Here

Mobility WOD

Skill Development (12.20.2011)
Eat Paleo, Drink Tequila, and be merry.
You've all made it through the Paleo Challenge as of tomorrow! Congratulations, freaks. Now it's time to rest up (ie; foam rolling, mobility wods, contrast showers) and prepare for one final trial by fire... The Performance Metrics Re-test.

Hints/Details of the Performance Metrics Re-test format:
Each athlete will be given a choice of re-testing one strength/power/stamina biased WOD as well as one GPP/CRE conditioning battery from the sections below (compiled from recently experienced training events).
a. Choose which to establish as a new personal record for comparison and progress analysis:
A new one rep maximum in any lift of choice (Example: Find 1-rep maximum Deadlift)
OR
A new 'unbroken' body weight coorelative rep record (Example: Max reps of 1 x BW Back Squats)
B. Choose one of the following to re-test against it's prior personal record...
i. ''The Chief'' (11.18.2011)
ii. ''Nate'' (11.22.2011)
iii. "Persistence Hunting'' (11.23.20114)
iv. ''Tabata This!'' (11.28.2011)

CrossFit Endurance Rest Day (12.20.2011)

''Deadlift 3-3-3+ & Mahi Mahi'' (12.20.2011)

**Wednesday marks the conclusion of the Paleo Challenge!
Important Information for participants:
There will be a section posted on the whiteboard with time slots available for athletes to sign up for their post challenge body metrics (weight, BF%, BMI). Measurements kick off Tuesday.
Every competitor is expected to sign themselves up and keep accountable to the schedule should they wish to get their final measurements, we will NOT be providing measurements/testing during any time other than the hours provided on the whiteboard.
Wednesday we will be running a concurrent Open Gym format of training for participants in the challenge to re-test their performance/fitness capacity. Any re-test must be validated by one of the CFNH coaches. The options to select from will be posted along with the daily WOD on Wednesday.
Food logs will need to be submitted no later than Wednesday so that there is enough time for grading.
We would like to declare the victors as well as any honorable mentions by the holiday weekend and ask everyone's assistance in doing so by adhering to the guidelines above. Email Samy or Marcus with any questions.
Hang in there and keep killing it for a few more days! This is one hell of a close race to the finish...

Warm-up Drills (12.19.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
5 x Deadhang Chin-ups
10 x Burpees (Thanks Joel)
15 x Sit-ups (GHD/Abmat)
10 x Push-ups (CFGS)
5 x Deadhang Chin-ups
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Deadlift 3-3-3+'' (12.19.2011)
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

Notes:1-Rep Maximum/Percentage Calculator

''Mahi Mahi'' (12.19.2011)
Complete as many rounds as possible in 12:00
Row 30kcal
10 x Overhead Squats (95/65lbs)
7 x L-sit Pull-ups

Mobility WOD

CrossFit Endurance WOD (12.19.2011)
''5x1:3''
Swim, Bike, Run or Row (C2)
5 Rounds of
(1:00 x 3:00 rest)

Post distances to comments.

''David and Goliath'' (12.16.2011)

**Liberty House Veterans Shelter Clothing/Food Drive
We are currently collecting food/clothing at CrossFit New Hampshire for the Liberty House Veterans Shelter Clothing/Food Drive. Any donations would go a long way to helping those that truly need it, please feel free to get a Kristina Dionne at kristina.dionne@snhu.edu for questions/concerns/additional details. Thanks to everyone so far who has shown amazing support in a very small window of opportunity.

**The Derryfield Country Club Children's Holiday Toy Drive
The Derryfield Country Club will be hosting a toy/gift drive for children this evening starting at 630pm. Why not come join us in celebrating the holiday season by giving some toys to kids?
Chris Hock (Mintimus) has brought a great charity event to our attention and in response we've already seen incredible acts of charity, massive toy donations, and tonight we're expecting almost every athlete from CrossFit New Hampshire to rally up at the Derryfield for some good fun and holiday giving.
We're hoping everyone continues to bring in whatever they can spare for donation to the host organization which will provide the items gathered as gifts to children that generally expect to find nothing under the tree each year.
This is also going to be a wild time, according to everyone... Festivities will be continuous.

Warm-up Drills (12.16.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)
Then...
9 x Burpees (Thanks Joel)

''David and Goliath'' (12.16.2011)
Complete for time
5 x Muscle-ups
Dumbbell Bear Complex (50/35lbs)
4 x Muscle-ups
Dumbbell Bear Complex (50/35lbs)
3 x Muscle-ups
Dumbbell Bear Complex (50/35lbs)
2 x Muscle-ups
Dumbbell Bear Complex (50/35lbs)
1 x Muscle-up
Dumbbell Bear Complex (50/35lbs)

Notes:
Scale Muscle-ups as needed, starting with 3 x Ring Dips and 3 x Deadhang Chest-2-Bar Pull-ups for each Muscle-up rep.
One round of the Dumbbell Bear Complex is looks like the following 'chipper' style circuit:
7 x Push-ups on Dumbbells
7 x DB Burpee Deadlift
7 x DB Hang Power Clean
7 x Front Squat
7 x Push Press/Jerk

Post times to comments.

Skill Development (12.16.2011)
Choose one of the following 3 options and work through it based on current weak points/lagging skill sets:
1. L-sit x 8 Rounds (of :10 on x :20 rest)
2. 3-5 Rounds of Row x Max Wattage (must be with 10 x pulls or less), rest as needed between efforts.
3. Using a weight that is challenging but doesn't force improper technique or failed range of motion execute 30 x Overhead Squats at your own pace, looking for sets of 3-5 reps each.

Post after action reports to comments.

Mobility WOD

CrossFit Endurance WOD (12.16.2011)
''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

Post times to comments.

''Pull-up Ascension Ladder & Brokedown Palace'' (12.15.2011)

''Someone once told me the definition of Hell:
The last day you have on earth,
the person you became
will meet the person you could have become.''







Warm-up Drills (12.15.2011)
Run 400m
2 Rounds of
10 x Medicine Ball Cleans (Use Slamballs)
10 x Push-ups
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch
...
8 x Burpees (Thanks Joel)

''Pull-up Ascension Ladder'' (12.15.2011)
With a continuously running clock execute one Dead-hang Pull-up on the first minute, two Dead-hang Pull-ups the second minute, three Dead-hang Pull-ups the third minute... continuing as long as you are able to complete the required workload within the 1:00 window of time.

Notes: Use as many sets per minute as needed.

Post total number of minutes completed.

''Brokedown Palace (12.15.2011)
Complete as many rounds/reps as possible in 5:00 of
12 x Power Snatch (75/55lbs)
30 x Double-unders
Then... Complete as many rounds/reps as possible in 5:00 of
9 x Power Snatch (75/55lbs)
20 x Double-unders
Then... Complete as many rounds/reps as possible in 5:00 of
6 x Power Snatch (75/55lbs)
10 x Double-unders

Notes: There will be a :30 second rest interval between each AMRAP for athlete's to jot down their scores and prepare for the next wave of viciousness.
If you're feeling frisky today and decide to use the Gasmask check to ensure you don't have a model that will impeded or interfere with the Power Snatch bar path and tecnique (check your filters). Get some, freaks.

Post rounds/reps completed for each of the three 5:00 AMRAP's to comments.

Mobility WOD

CrossFit Endurance WOD (12.15.2011)
''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 10mi then pick it up to 95% on the last 10mi
Run: 10k total at 85% for first 5km then pick it up to 95% on the last 5k
C2: 3000m total at 85% first 1500m recover 1 minute, then 95% for the last 1500m

Post times to comments.

''Bench Press 5-5-5+ & Stairmaster'' (12.14.2011)

"A few hours of mountain climbing (can) turn a villain and a saint into two rather equal creatures.
Exhaustion is the shortest way to equality and fraternity, and liberty is added eventually by sleep." --Friedrich Nietzsche

Warm-up Drills (12.14.2011)
Row 500m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
7 x Deadlift (45lbs)
7 x Front Squat (45lbs)
7 x Push Press (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch -Scorpion Stretch
...
7 x Burpees (Thanks Joel)

''Bench Press 5-5-5+'' (12.14.2011)
Work through the following sets of Bench Press 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

''Stairmaster''(12.14.2011)
For time:
21 x Goblet Box Step-ups (L,24/16kg)
21 x Goblet Box Step-ups (R,24/16kg)
42 x GHD Sit-ups
15 x Goblet Box Step-ups (L,24/16kg)
15 x Goblet Box Step-ups (R,24/16kg)
30 x GHD Sit-ups
9 x Goblet Box Step-ups (L,24/16kg)
9 x Goblet Box Step-ups (R,24/16kg)
18 x GHD Sit-ups

Mobility WOD

CrossFit Endurance Rest Day (12.14.2011)

''The Whirling Dervish''(12.13.2011)

**Image: Fogle enjoying the creative substitution we used as our 'GHD Sit-ups' before all the shiny new things at CFNH became a reality. By any means necessary? Yes, please.

Warm-up Drills (12.13.2011)
Speed Rope x 3:00 (Cumulative)
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Push-ups (CFGS)
5 x Deadhang Chin-ups
10 x Knees-2-Elbows
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)
Then...
6 x Burpees (Thanks Joel)

''The Whirling Dervish''(12.13.2011)
Against a 15:00 Running Clock complete the following for time
Row x 1000m
Then... In the time remaining complete as many Rounds/Reps as possible of
10 x Wallball (30/20lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Notes: Are you Unbroken?

Post 1km TT and Rounds/Reps completed to comments. to comments.

Skill Development (12.13.2011)
Today the Skill Development is optional, choose from the following:
Handstand Push-up, Static Handstand Hold Against Wall, Freestanding Handstand, Freestanding Handstand Push-ups, Walking on Hands, etc.
Pick one or more of the following skill sets to work on and have some fun. Rest yourselves for tomorrow... It might sting.

Mobility WOD

CrossFit Endurance WOD (12.13.2011)
''6-4 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/y
Bike: 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 recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

''Deadlift 5-5-5+ & Husky Helen'' (12.12.2011)

Warm-up Drills (12.12.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)
Then...
5 x Burpees (Thanks Joel)

''Deadlift 5-5-5+'' (12.12.2011)
Work through the following sets of Deadlifts 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

''Husky Helen'' (12.12.2011)
3 Rounds for time
Run 400m
21 x KB Swings (32/24kg)
12 x Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.12.2011)
Swim, Bike, Run, or Row (C2)
6 Rounds of
(2:00 on x 1:00 rest)

Post distances to comments.

Open Gym (12.10.2011)

Open Gym (12.10.2011)
CFNH will be available to it's athletes today from 9-11am for all sorts of debauchery and mayhem...

Three of our CFNH brethren are out pillaging afar this weekend...
Goodluck to BillIam who should be arriving at CrossFit Southie for his Level 1 Certification Course as I type this!
Unless, or course, he is as punctual as I am... 15 minutes early to the 15 minute early formation, what?
Marcus and Slawra are also about to indulge in a CF Gymnastics Cert; they've been foaming at the mouth in anticipation for a few months now.
We know you guys are going to have an UNREAL experience learning from Coach Tucker and his staff of CrossFitters and Gymnasts which represent some of the very best instructors around in developing elite CrossFitters, world class gymnastics competitors, and everything between.

Get some, freaks!

''M.E. Squat Clean & Voluntold'' (12.09.2011)

Mountain Rob's CFNH Highlight Reel!!

Warm-up Drills (12.09.2011)
Run 800m or
3:00 x Speed Rope
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch
2 x Burpees (Thanks Joel)

''M.E. Squat Clean'' (12.09.2011)
Warm-up as needed before working up to a new 1-Rep maximum personal record Squat Clean.

Squat Clean 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Voluntold'' (12.09.2011)
Row 100kcal in as few rounds of Tabata Intervals as possible
Then...
Tabata x Ring Rows for total reps
Then...
Tabata x Slamball (20/14lbs) for total reps

Post rounds for Rowing, total reps for Ring Rows and Slamball to comments.

Mobility WOD

CrossFit Endurance WOD (12.09.2011)
''Time Trials''
Swim: SC:800m TT, LC:1000m TT, U:1200m TT
Bike: SC:12mi TT, LC:20mi TT, U:30mi TT
Run: SC:2mi TT, LC:10km TT, U:13.1mi TT
C2: SC:2km TT, LC:3km TT, U:6km TT

Post times to comments.

''Angie'' (12.08.2011)

Mountain Rob's CFNH Highlight Reel!!

Warm-up Drills (12.08.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
3 Rnds of
7 x Med Ball Cleans
7 x Push-ups
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)
1 x Burpee (Thank Joel)

''Angie'' (12.08.2011)
Complete the following for time
100 x Pull-ups
100 x Push-ups
100 x Sit-ups
100 x Squats

Notes: Notate whether GHD or Abmat Sit-ups were executed. Vest and body armor are the condiments of choice with this particular pain-meal.

Post times to comments.

Skill Development (12.08.2011)
Stretch, Mobility WOD of choice, Foamroll... aaaaand Rest.

Mobility WOD

CrossFit Endurance WOD (12.08.2011)
''2 x Time Intervals''
Swim: 2×8 min, Rest 2 min between intervals
Bike: 2×15 min, Rest 2 min between intervals
Run: 2x12 min, Rest 2 min between intervals
C2: 2x8 min, Rest 2 min between intervals

Hold Highest Pace, Distance or Watts for each of the 2 intervals.

Post distances to comments.

''M.E. Bench Press'' (12.07.2011)

Mountain Rob's CFNH Highlight Reel!!

Warm-up Drills (12.07.2011)
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)

''M.E. Bench Press'' (12.07.2011)
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)

Bench Press 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Cameo'' (12.07.2011)
3 Rounds for time of
10 x Back Squats (.75-1xBW)
20 x KB Swings (32/24kg)
50 x Double-unders

Notes: All weight must come up off the deck today for the Back Squats. Alpha-tard gut check, what?

Mobility WOD

CrossFit Endurance WOD (12.07.2011)
''4-6 x 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/y
Bike: 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 recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

''Viking Franlette'' (12.06.2011)

Mountain Rob's CFNH Highlight Reel!!

Warm-up Drills (12.06.2011)
Run 800m
2 Rounds of
''Burgener Drill'' (PVC)
2 Rounds of
7 x Front Squat (45lbs)
7 x Press (45lbs)
7 x Thrusters (45lbs)
-Scorpion Stretch
-Lateral Lunges
-ITB Stretch/Drop Lunge
-Sumo-Squats
-Shoulder Opening Drill

''Viking Franlette'' (12.06.2011)
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x C2B Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x C2B Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x C2B Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x C2B Pull-ups (20/10lbs)

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (12.06.2011)
Rest up for tomorrow...

Mobility WOD

CrossFit Endurance WOD (12.06.2011)
Swim, Bike Run, or Row (C2)
Swim: SC:12min, LC:15min, U:35min
Bike: SC-LC 60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: 25min

Post distances to comments.

''M.E. Deadlift & Repetition Builds Character'' (12.05.2011)

Warm-up Drills (12.05.2011)
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)

''M.E. Deadlift'' (12.05.2011)
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)

Deadlift 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Repetition Builds Character'' (12.05.2011)
Complete as many rounds as possible in 15:00 of
Run 200m
10 x Handstand Push-ups
15 x Knees-2-Elbows

Notes: 10 x Unbroken no problem? Oxygen tastes too sweet today? Ok, gasmask and paralettes. Get Some.

Mobility WOD

CrossFit Endurance Rest Day (12.05.2011)

''The Filthy Team Fifty'' (12.02.2011)

Warm-up Drills (12.02.2011)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Calf/Soleus Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats


''The Filthy Team Fifty'' (12.02.2011)
Complete the following for time in teams of 2
50 x Box Jumps (24/20'')
50 x Jumping Pull-ups
50 x Kettlebell Swings (24/16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (45lbs)
50 x Goodmornings (45lbs)
50 x Wall Ball Shots (20lbs)
50 x Burpees
50 x Double-unders

Notes: Each teammate is responsible for completing the workload prescribed. (If it makes you feel better write it out as 100 reps per and cut the workload in half between the two of you). Only one teammate can be working at a time... Get some, freaks!

Post times to comments.

Skill Development (12.02.2011)
Mobility WOD of choice, foam roll, stretch.
You earned your rest, enjoy it.
Monday is coming soon...
And hell's coming with it.

Mobility WOD

CrossFit Endurance WOD (12.02.2011)
''3x7min Repeats''
Swim, Bike, Run, or Row (C2)
3 Rounds of (7:00 on x 3:00 rest)

Post distances to comments.

''Pakasandra'' (12.01.2011)

“We’re primed to think that talent is the key to success.
But what counts even more is a fusion of passion and perseverance.
In a world of instant gratification, grit may yield the biggest payoff of all.”
--Peter Doskoch





Warm-up Drills (12.01.2011)
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

''Pakasandra'' (12.01.2011)
Complete for time
Run 400m
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups (C2B)
Ring Dips
Run 400m

Post times to comments.

Skill Development (12.01.2011)
RETEST: Compare to 10.26.2011
For time
:20 x L-sit
35 x Abwheel Roll-outs
50 x GHD/Abmat Sit-ups

Mobility WOD

CrossFit Endurance WOD (12.01.2011)
''Tabata Intervals''
8 Rounds of (:20 on x :10 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 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting adjusted to facilitate maximum wattage possible.

Post distances to comments.