''M.E. Deadlift & Jay Didn't Want To'' (04.30.2012)

Warm-up Drills (04.30.2012)

Run 800m
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''M.E. Deadlift'' (04.30.2012)

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
Wendler's 5-3-1 Training Spreadsheet

''Jay Didn't Want To'' (04.30.2012)

Complete for time
Row 2000m
50 x One Legged Squats (alt.)
60 x One Arm DB Snatch (alt.)

Notes: Drops are 10 x Burpees. Scale Pistols to Pistol Box Squats, Walking DB Lunges, Walking Lunges, or a Variation of Catcher Squats as necessary. Get some, freaks.

Mobility WOD

CrossFit Endurance WOD (04.30.2012)

Swim, Bike Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
then go back up the ladder until you finish with...
1 min on x :50 sec off,
1 min on x Done!

Post distances to comments.

Warm-up Drills (04.27.2012)

Run 400m
3 Rounds of
Bear Crawl 20ft
Crab Walk 20ft
Burpee Broad Jump 20ft
Lateral Walking Lunges 20ft (alt.sides)
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Sumo Squats

''Team WOD: Tailpipe Two'' (04.27.2012)

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)
Immediately move into event 2 and complete for time with each athlete responsible for half the workload:
30 x Handstand Push-ups
60 x Box Jumps
10 x Rope Climbs or 60 Pull-ups
60 x Burpee Pick-ups (45/25lbs)
100 x Wallball

Notes: On part 1 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.

Post times to comments.

Skill Development (04.27.2012)

8 Rounds of :10 on x :20 Rest
L-sit

Mobility WOD

CrossFit Endurance WOD (04.27.2012)

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.

Warm-up Drills (04.26.2012)

Run 800m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups
15 x Air Squats
-Sumo Squats
-Samson Stretch
-Inchworm/Cobra Stretch
-Calf/Soleus Stretch

''The Barbell Humbler'' (04.26.2012)

Complete as many rounds as possible in 20:00 of
5 x Thrusters (95/65lbs)
7 x Hang Power Cleans (95/65lbs)
10 x Sumo Deadlift High Pulls (95/65lbs)

Notes: 5 x Burpees for drops, Yessssss.

Skill Development (04.26.2012)

For Quality:
:20 x L-sit/V-sit
35 x Toes-2-Bar/Knees-2-Elbows
50 x GHD/Abmat Sit-ups

Burpee Challenge (Optional)

100 x Burpees

Notes: !#*@ng %%@# #@!! !#$@!s

Mobility WOD

CrossFit Endurance WOD (04.26.2012)

''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.

''Bruce's Pain Cave'' (04.25.2012)

''Any intelligent fool can make things bigger and more complex...
It takes a touch of genius -- 
and a lot of courage, to move in the opposite direction.''
--Albert Einstein

Warm-up Drills (04.25.2012)

Run 800m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Deadlift 5-5-5-5-5'' (04.25.2012)

Work up to and find a 5 Rep Maximum Deadlift using no more than 5 working sets (with a minimum of 2 warm-up sets).

Deadlift 5-5-5-5-5

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Bruce's Pain Cave'' (04.25.2012)

100 x Double-unders
21-18-15-12-9-6 reps of
KB Swings (32/24kg)
Ring Push-ups
100 x Double-unders

Post times to comments.

Burpee Challenge (Optional)

99 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (04.25.2012)

''Red Light, Green Light'' (04.24.2012)

Warm-up Drills (04.24.2012)

Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
Practice for quality:
15-20 x Parallette Shoot-Through Complex
Notes: The Parallette Shoot-Through Complex begins with a Push-up in a forward lean position (hands on the parallettes, set at shoulder width), the athlete will then pull their knees to their chest and jump their body through the parallettes keeping the arms straight. Hips must be open fully once the feet land in front of the parallettes before completing one dip. Jump back through the same way for one complete repetition... repeat until enjoyment is overwhelming.

''Weighted Ring Dip EMOTM'' (04.24.2012)

Every minute on the minute for 10 minutes complete 3 reps of a challenging strict static, strict ring, or strict weighted ring dip.

Post loads/movements to comments.

''Red Light, Green Light'' (04.24.2012)

Complete 3 Rounds, each for time, resting 1-2:00 between efforts
Row 500m
35 x GHD/Abmat Sit-ups
20 x Goblet Squats (32/24kg)
10 x Deadhang Pull-ups

Notes: Be willing to make the sprint on the Rower as bad a hurt as you can handle to yield the greatest benefit from this challenging repeat effort day. Yessssssss.

Post time per round to comments.

Skill Development (04.24.2012)

**Group Mobility WOD. Chosen from among the athletes as a common area needing work or assigned by the instructor and spend your final 10-12 minutes working through a mobility WOD together as a class. We all often stand to benefit greatly from learning through the strengths and weaknesses of our peers.

Burpee Challenge (Optional)

98 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.24.2012)

''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.

''Press 5-3-1+ & Cradle To The Grave: D.T.'' (04.23.2012)

Warm-up Drills (04.23.2012)

Row 2 Minutes
2 Rounds of
7 x Deadhang Chin-ups
7 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch

''Press 5-3-1+'' (04.23.2012)

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.
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
Wendler's 5-3-1 Training Spreadsheet

''Cradle To The Grave: D.T.'' (04.23.2012)

Five rounds for time of
12 x Deadlift
9 x Hang Power Cleans
6 x Push Jerk

Notes: Twenty minute cutoff. Any time a set stops, the bar rests on the floor, or the bar is dropped = 5 x Burpees. Uh ohhhhh.

Burpee Challenge (Optional)

97 x Burpees
Almost... There...

Mobility WOD

CrossFit Endurance WOD (04.23.2012)

''Tosh''
Swim: 3x(50m/y+100m/y+200m/y)
Bike: 3x(1/2mile+1mile+2mile)
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.

''Regional CF Games Team WOD 4'' (04.20.2012)

Warm-up Drills (04.20.2012)

Run 800m
''Burgener Drill''
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Regional CF Games WOD 4'' (04.20.2012)

75 x Back Squats (95lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (95lbs)
75 x Front Squats (65lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (65lbs)
75 x Overhead Squats (45lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (45lbs)
75 x Back Squats (135lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (135lbs)
75 x Front Squats (85lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead
75 x Overhead Squats (65lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (65lbs)

Notes: We will allow athletes to choose their poison today by either splitting the workload between a team of 2 CrossFitters or by attacking it as Rx'd. Enjoy freaks, and when you see Dan and Tiff training do what you can to push them... Their day is on the horizon as Regionals creep ever closer!

Skill Development (03.09.2012)

Rest Up for Monday's Hell... You earned it.

Burpee Challenge (Optional)

96 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.09.2012)

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

Post distances to comments.

''Diane & Flight Simulator'' (04.19.2012)

Warm-up Drills (04.19.2012)

Run 400m
3 Rounds of
Bear Crawl 20ft
Crab Walk 20ft
Burpee Broad Jump 20ft
Lateral Walking Lunges 20ft (alt.sides)
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Sumo Squats

''Diane'' (04.19.2012)

21-15-9 reps for time of
Deadlift (225/155lbs)
Handstand Push-ups

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Flight Simulator'' (04.19.2012)

Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 ... 5

Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.

Burpee Challenge (Optional)

96 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (04.19.2012)

''Back Squat 5-3-1+ & Display of Power'' (04.18.2012)

Warm-up Drills (04.18.2012)

Run 800m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Back Squat 5-3-1+'' (04.18.2012)

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 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
Wendler's 5-3-1 Training Spreadsheet

''Display of Power'' (04.18.2012)

5 Rounds for time of
10-8-6-4-2 Snatch (135/95lbs)
15 x Wallball (20/14lbs)

Post times to comments.

Burpee Challenge (Optional)

95 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.18.2012)

''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.

''Weighted/Deadhang Pull-up/Chin-ups & Boston Tea Party: AMRAP'' (04.17.2012)

''What I've realized since is that it's a very painful process but it's not destructive... It's the road to liberation.'' --Anne Braden

Warm-up Drills (04.17.2012)

Run 800m
''Burgener Drill''
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Weighted/Deadhang Pull-up/Chin-ups'' (04.17.2012)

With a 12:00 Running Clock use no less than 2 warm-up sets of 5 and 3 reps respectively before using your remaining time to work towards a Three repetition maximum Deadhang Chin-up/Pull-up set.

Deadhang Pull-ups/Chin-ups 5-3-3-3-3-3...

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Deadhang Pull-up Sets. Those that need additional help with methods and tools to use in developing the requisite foundation of strength for Pull-up and relative skill sets will be assigned specific 'negatives' ROM scaling options to work through. As a governor use a cap of 27-30 solid repetitions as the upper limit. 

Post sets/reps/loads/scaling to comments.

''Boston Tea Party: AMRAP'' (04.17.2012)

Complete as many Rounds/Reps as possible in 12:00 of
Row 250m
5 x Push/Split Jerk (155/115lbs)

Notes: Scale load as necessary to facilitate proficiency and technique reinforcement for the Push/Split Jerks.

Post rounds/reps to comments.

Burpee Challenge (Optional)

94 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.17.2012)

''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.

''Hero WOD: Chief Maloney'' (04.16.2012)

''A New Hampshire police chief was shot and killed, and four other officers injured, during a drug raid at a Greenland, N.H. home Thursday night.
Four police officers from a drug task force knocked on the door of 517 Post Road in Greenland, armed with an arrest warrant. But [the suspect] allegedly held them off with gunfire blazing.
Greenland Police Chief Michael Maloney, only eight days from his retirement, died Thursday. An autopsy showed he died from a gunshot wound to the head. The 26-year veteran of the force had served as Chief for 12 years. Sources tell 7 News he wasn't part of the team but was answering a call for shots fired when he was gunned down near his vehicle.''

Warm-up Drills (04.16.2012)

2:00 Speed Rope
2 Rounds for Quality of
5 x Deadhang Pull-up
10 x Push-ups
15 x Air Squats
Sumo Squats
Samson Stretch
Inchworm/Cobra Stretch
Calf/Soleus Stretch

''Press 3-3-3+" (04.16.2012)

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
Wendler's 5-3-1 Training Spreadsheet

''Hero WOD: Chief Mahoney'' (04.16.2012)

Complete as many Rounds/Reps as possible in 30:00 of
Run 400m
12-9-6 Reps each of
Ring Dips
**Slammies (40/20lbs)

Notes: A Slammy is a horrible movement we put together on accident this past weekend, it simply combines a Medicine Ball Squat Clean and a Jumping Slamball into one smooth and incredibly taxing movement with a range of motion that covers more distance per rep than any other we've seen. This is perfectly fitting for the level of misery we are looking for with this Hero WOD... Honor the fallen and the sacrifice their families continue to feel every day. Get some, freaks.
Thank you for your service, Chief Maloney. We hope Detective Gregory Turner, Detective Eric Kulberg, Detective Scott Kukesh, and Detective Jeremiah Murphy recover as quickly as possible. 

Burpee Challenge (Optional)

93 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.16.2012)

''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.

''Karen Gives Annie The Runs'' (04.13.2012)

**This extra potent version of the original WOD 'Karen Gets The Runs' was an inevitable close to this hellish week of training. This is just the sort of thing that has to happen when certain individuals simply can not help themselves and end up challenging established performance records in our house. Fight to the death. 3-2-1 Go.

Warm-up Drills (04.13.2012)

Run 800m
''Burgener Drill''
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Karen Gives Annie The Runs'' (04.13.2012)

Complete the following workload for time using as few sets as possible and partitioning reps/movements as necessary:
150 x Wallball (20/14lbs)
150 x Double-unders
 
Notes: Athletes may partition sets/reps/movements as desired over the course of this training evolution (much like our 'Choose Your Own Adventure' training format).
The additional booby trap found in this WOD is clearly the 200m Running foul, which adds time onto the athlete's final score but still must be completed before anyone is permitted to resume striving towards completing the initial workload. 
Any time an athlete fails or stops a set of Double-unders or Wallball shots it earns them the Foul (Run 200m). 
Personal approaches to strategy and an understanding of established strengths, weaknesses, and tools to circumvent performance limitations must become the primary school of thought today. Discipline and an objective yet driven mindset will most likely be that which prevails among the epic depth of testosterone driven competitive attitudes that have recently shown themselves in the area. 
Good luck, freaks, it's about to get real.

Skill Development (04.13.2012)

Complete as many seconds of static/skill based holds as possible against a 7:00 Running Clock. All amounts of time are cumulative.
Accumulate 1:00 x Inverted (Handstand holds/scaled as necessary)
Accumulate :45 x L-sit/V-sit (Paralettes)
Accumulate :30 x Ring Support (Turn out if possible)
Accumulate :15 x Top of Pull-up Range of Motion (C2B)

Burpee Challenge (Optional)

92 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (04.13.2012)

''Rumination & A Cliffnote's Challenge'' (04.12.2012)

Warm-up Drills (04.12.2012)

Run 400m
For Quality:
15 x Burpees
15 x SDHP's (24/16kg)
15 x Hollow Rocks
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch

''Rumination'' (04.12.2012)

Complete for time:
Row 2000m Time Trial (Max Effort)
Rest 3:00
3 Rounds of
(Row 500m x :30 Rest)

Notes: Athletes need to take their 2000m Time Trial result and determine what the average 500m pace was during it's execution. Each of the 500m Rowing repeats must be completed with +/- :05 of the average split pace... Failing to do so is a Foul. 
What's a 'Foul', you ask? 
It's fancy for negative reinforcement, there will be a grab bag of surprisingly hellish penalties available for those who need the stench of fear to put out. 
This particular format of training can be incredibly beneficial to those willing to put the effort in. Like everything else, it's what you make of it. 
Naturally there's just nothing like a ruthless Erg session to kick off the day. Yessssss.

Post 2k TT times, 500m Split Average, and 500m Times to comments.

''A Cliffnote's Challenge'' (04.12.2012)

3 Rounds for max reps of the following:
1:00 x Bench Press (.75xBW)
1:00 x Goblet Squats (32/24kg)
1:00 x 1-arm DB Snatch (50/35lbs)
1:00 x Toes-2-Bar/Knees-2-Elbows
1:00 x Rest...

Notes: Each successful repetition is worth one point, including individual sides during the 1-arm DB Snatch sets. Scale TTB/K2E's to Leg Raises or V-ups as needed. Athletes possessing the requisite skill set will be encouraged (peer pressured) to substitute in weighted Pistols in place of Goblet Squats, where each rep per leg is also worth 1 point.
**Additional trivia for everyone: This mini WOD is but a tiny slice of the horrific yet awesome physical fitness battery called 'The Path Less Traveled Challenge'. I might be persuaded to post the actual event and the point system in the comments section as an example of what we can look forward to once the logistics of conducting training moves dramatically in our favor.  
THE TIME HAS COME! CROSS YOUR FINGERS! WE'RE ALMOST THERE!


Post points per movement to comments.

Burpee Challenge (Optional)

91 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.12.2012)

8 Rounds of (:30 x :20 rest)
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 and 0-30 seconds slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 2-4 above average preference.

Post times to distances to comments.

''The DARE Dance Grind'' (04.11.2012)

"Pride makes us artificial and humility makes us real."

**Image: Adam Representing CFNH at Brick CrossFit... Yesssssss.

Warm-up Drills (04.11.2012)

Run 800m
2 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
7 x KB Swings (24/16kg)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)
*KB Swing Standards Reviewed

''A DARE Dance Grind'' (04.11.2012)

10 Rounds for time
Deadhang Pull-ups x 10,9,8,7,6,5,4,3,2,1
Unbroken Thrusters x 1,2,3,4,5,6,7,8,9,10
KB Swings x 1,2,3,4,5,6,7,8,9,10

Notes: Reps descend during Deadhang Pull-ups as they climb higher for both Thrusters and KB Swings (Example: Round 1 is 10 x Deadhang Pull-ups, 1 x Thruster, and 1 x KB Swing).
Select loads for Thrusters that are challenging but can be executed Unbroken. 9-10am athletes please do your best to keep from dumping/dropping weights today.
Bringing a weight from lockout (overhead) back into a front rack position for a consecutive rep is almost it's own skill set based on the practice necessary for 'Unbroken' successes in training. 
KB Swings will be reinforced according to the standards established during the 2011 Games (which Tiff and Marcus were held to during their recent X's and Y's event); KB moves from hang all the way overhead without any re-dip of the hips (they must remain at extension until the KB's path is complete) and no forward droop of the weight will be allowed during the apex of its flight overhead.
Today some of our CrossFitters will be encouraged to substitute a Power Snatch in place of their KB Swings if they are currently preparing for a competitive event or wish to in the near future.
QUALITY FIRST! Enjoy, freaks.

Skill Development (04.11.2012)

3 Rounds for quality of
:10 x L-sit (Cumulative)
20 x GHD/Abmat Sit-ups

Notes: 15-20 x Hollow Rocks would be a very challenging substitute for L-sits if those that need to scale are looking for a little sting today. Reminder: a little extra attention to doing things well before doing things fast will have a profoundly positive impact in the efficacy of your training.

Burpee Challenge (Optional)

90 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.11.2012)

Swim, Bike, Run, or Row (C2)
6 Rounds of
(2:00 on x 1:00 rest)
Post distances to comments.

''The Roof Is On Fire'' (04.10.2012)

Warm-up Drills (04.10.2012)

Run 800m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''The Roof Is On Fire'' (04.10.2012)

3 x Rope climb ascents
50 x Walking Lunges (Alt.Legs)
20 x Deadhang Pull-ups
30 x Box jumps (24/20'')
25 x Burpees
20 x Knees-2-Elbows
100 x Double-unders
30 x KB Swings (32/24kg)
30 x GHD Sit-ups
20 x Medicine Ball Cleans (40/20lbs)
25 x Back extensions
30 x Wallball (20/14lbs)

Post times to comments.

Skill Development (04.10.2012)

Rest up for tomorrow, foam roll, mobility work on any personal limitation focal points... The rest of this week might sting a little. Or a lot. Uh ohhhh.

Burpee Challenge (Optional)

89 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.10.2012)

''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.

''Back Squat 3-3-3+ & Elizabeth'' (04.09.2012)

Warm-up Drills (04.09.2012)

Row 2 Minutes
2 Rounds of
7 x Deadhang Chin-ups
7 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch

''Back Squat 3-3-3+'' (04.09.2012)

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
Wendler's 5-3-1 Training Spreadsheet

''Elizabeth'' (04.09.2012)

21-15-9 Reps for time of
Power Clean (135/95lbs)
Ring Dips
Post times to comments.

Burpee Challenge (Optional)

88 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.09.2012)

''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.

“When I let go of what I am, I become what I might be.” — Lao Tzu (via Mr. Hirshan)

Warm-up Drills (03.17.2012)

Run 800m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''X/Y's Team WOD 1'' (03.17.2012)

Teams of two CrossFitters will work against a 10:00 Running Clock, alternating each 1:00 between the following tasks for score:
Athlete 1: Row x Max Kcal
Athlete 2: Completes 10 x Wallball + 5 x Burpees before attempting to execute as many reps as possible of KB Swings (32/24kg) in the time remaining.
Every minute the athletes swap tasks and proceed working for the next interval. Continuing until all 10 minutes have elapsed (ie; 5 minutes Rowing and 5 minutes working through Wallball/Burpee/KB Swings for each teammate).

Post scores to comments as total reps KB Swings + total Kcal Rowed.

''Bulls & Whips'' (03.17.2012)

In teams of 2 CrossFitters alternate who is working and who is resting each interval, scoring total reps possible across 12 Rounds of Tabata Back Squats and 12 Rounds of Tabata Double-unders (each athlete performs each movement during 6 intervals.
6 Rounds of (:20 x :10 Rest) x Tabata Back Squats (95/65lbs)
6 Rounds of (:20 x :10 Rest) x Tabata Back Squats (95/65lbs)

Post total reps per movement to comments.

Burpee Challenge (Optional)

87 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (03.17.2012)

''Press 5-5-5+'' (03.16.2012)

Warm-up Drills (03.06.2012)

Run 400m
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Press 5-5-5+'' (03.06.2012)

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
Wendler's 5-3-1 Training Spreadsheet

''Danomatic'' (03.06.2012)

Against a 15:00 Running Clock:
10 x Turkish Get-ups (5L/5R)
In the time remaining complete as many rounds as possible of
5 x DB Push Press (50/35lbs)
7 x Deadhang Pull-ups
9 x Box Jumps (28/24'')

Post rounds/reps completed to comments.

Burpee Challenge (Optional)

86 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.06.2012)

''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.

''It's an old story'' (04.04.2012)

''The highest possible stage in moral culture is when we recognize we ought to control ourselves.''
--Charles Darwin ‘The Descent of Man’
 
Jennifer Boniva (ninja) will be running the Boston Marathon to raise mad loot for the 'Great Kids Boston Marathon Team'. Click the link below to read up on the charity as well as make a donation if you feel like supporting one of our comrades as she slugs through 26.2 glorious miles. YESSSSS.

Jen's Going The Distance...2012 Running For Great Kids Boston Marathon Team

Warm-up Drills (04.04.2012)

Run 800m
15 x Burpee Jumping Pull-ups
15 x Abwheel Roll-outs
15 x Deadlift (45lbs)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''It's an old story'' (04.04.2012)

Complete as many rounds/reps as possible during each 4:00 AMRAP. 
There is a 1:00 Rest interval to transition between efforts.
4:00 AMRAP of
5 x Thrusters (95/65lbs)
10 x Knees-2-Elbows
...
4:00 AMRAP of
5 x Power Snatch (95/65lbs) x 5
10 x Clapping Push-ups
...
4:00 AMRAP of
5 x Sumo Deadlift High-Pull
10 x GHD Sit-ups
...
4:00 AMRAP of
5 x Overhead Squat (95lbs)
15 x KB Swings (32/24kg)
...

4:00 AMRAP of
25ft Prowler Sled Push (140/95lbs)
10 x Slambal (40/20lbs)

Post rounds/reps completed each of the five 4:00 work intervals.

Burpee Challenge (Optional)

85 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.04.2012)

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.

''Weighted Pull/Chin-ups & Molotov Kokktale'' (04.03.2012

I.''Welcome to Deadhang Pull-up Month''

Let us also clarify now that while it may fail to add any epic alliteration to the previous sentence we will be considering any version of a Pull-up fair game for this current month of madness, so technically it would be so much more appropriate to say: Welcome to the month where everyone will need to perform any prescribed Pull-ups, Chin-ups, Ring Rows, and Muscle-ups without any kip, swing, or momentum. Yes, Muscle-ups as well. Yes, every rep of every event in a training day is included as well. Creative and interesting methods of scaling will be provided in the notes sections for reference to those that have never had to scale this particular way before. Please feel free to ask for any help or assistance if these movements are of particular trouble for you to see gains in. Happy April.

II.''Our Training/Educational Emphasis, Conduct of Training as a Class, and Format of Instruction''

First and most importantly we are asking that everyone please arrive on time for your classes. Every day. This is universally expected across every athlete we have training with us. Latecomers will soon be required to wait for the following class as the type, quality, and frequency of in depth instruction surrounding all aspects of training will take on an immediate shift in emphasis and format. Don't stress too badly yet, Freaks, Thursday will be the first day holding all of our athletes to a full accountability over the attendance policy. If there are any questions or concerns about the expectations your Coaches will be articulating to each class please feel free to speak outside of class times with any of our staff or call/come see me directly (Samy).

Warm-up Drills (04.03.2012)

Run 800m
''Burgener Drill'' (3Rnds)
2 Rounds for quality of:
5 x Deadlift (45lbs)
5 x Hang Clean & Jerk (45lbs)
5 x Front Squats (45lbs)
15 x Abmat Sit-ups
-Shoulder Mobility**
-Groiners
-ITB Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Weighted/Deadhang Pull-up/Chin-up'' (04.03.2012)

With a 10:00 Running Clock use no less than 2 warm-up sets of 5 and 3 reps respectively before using your remaining time to work towards a single repetition maximum Deadhang Chin-up/Pull-up.

Deadhang Pull-ups/Chin-ups 5-3-1-1-1-1...

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Deadhang Pull-up Sets. Those that need additional help with methods and tools to use in developing the requisite foundation of strength for Pull-up and relative skill sets will be assigned specific 'negatives' ROM scaling options to work through.

Post sets/reps/loads/scaling to comments.

''Molotov Kokktale'' (04.03.2012)

5 Rounds for time of
5 x Hang Power Clean (135/95lbs)
10 x Ring Dips
20 x Double-unders

Notes: Scale loads to best facilitate proficiency.

Post loads/times to comments.

Burpee Challenge (Optional)

84 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.03.2012)

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.
Post distances to comments.

''Back Squat 5-5-5+ & The Embassy Sweets'' (04.02.2012)

Marcus and Tiffanie could not have represented our crew here at CrossFit New Hampshire any better than they did this past weekend at the X's a Y's Garage Games Team Competition (Albany NY, Albany CrossFit).

Many more pictures of the mayhem will be coming out over the next few posts; despite the blurry resolution the picture today simply epitomizes the kind of awesome work and support our team put into the event for one another.

Overwhelmingly exciting to see this in person...
We find ourselves extremely proud of our athletes and consider it beyond lucky to be surrounded daily by 'this' caliber of athlete and person. Which incidentally seems to be what the rest of us are always striving to become... 

''You are the company you keep.''
 
CFNH is a community with more potential that we could have ever anticipated. And we're barely getting started.

Keep killing it, freaks!

Warm-up Drills (04.02.2012)

Run 400m
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Back Squat 5-5-5+'' (04.02.2012)

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
Wendler's 5-3-1 Training Spreadsheet

''The Embassy Sweets'' (04.02.2012)

For time:
Row 50kcal
9 x Box Jumps (24/20'')
9 x Push Press/Jerk (50/35lbs)
Row 35kcal
15 x Box Jumps (24/20'')
15 x DB Front Squat (50/35lbs)
Row 20kcal
21 x Box Jumps (24/20'')
21 x Thrusters (50/35lbs)

Post times to comments.

Burpee Challenge (Optional)

84 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (04.02.2012)