CFNH WILL BE CLOSED THROUGH MONDAY AS WE MOVE INTO THE STORAGE SECTION OF OUR NEW SPACE AT 540 COMMERCIAL ST!

**Today's Madness: Any help available would be great today as we frantically unload the box truck at 11am into our new home: 540 Commercial St**
Samy will be leaving after the move is completed for the remainder of the weekend to attend a CrossFit Kettlebell Certification in dirty Jersey. A detailed article/post has been put together to inform our crew extensively about the plan, process, and procedure of our occupancy and the conduction of training during renovation phases.
We would like to have a massive, open forum meeting at some point Tuesday where Samy can talk (briefly? Never!) in person and address any concerns (or overwhelming excitement) any of our athletes might have.
The tentative plan will be to use a small covered trailer to bring everything back and forth between the only two locations we will be using from this point forward:
540 Commercial St and Livingston Park

Hours will expand after the renovations are complete, but rest assured our primary focus has been and will remain focused on having a blast and keeping the training schedule/program as it currently runs now for the entire transition period (a couple weeks). Worried about weather? We've got tents ordered that are easy to set-up and will cover ample training space/cover the gear from the elements outside. Worried about being able to do Pull-ups, Dips, Etc? We ordered a robust gear allottment including a 6 station ourdoor Pull-up/Ring Dip/Static Dip/Bench Press/Squat Rack/Monkey bar Rig that we can set-up anywhere! We will be able to handle more athletes, and train them with better, higher quality/greater volume of specialized CrossFit gear than we could in our old home. Yesssssss!
While it was meant to mitigate having to update things constantly should last minute changes occur we understand how frantic people get thinking there are unknowns going on about the schedule etc. Thank you for allowing us the time necessary to lock everything down in a finite manner so that now when we do post the article and host our forum all the answers can be reliable and counted upon as we move forward.
The last six months have been more stressful, frantic, and chaotic than we could have imagined, but people barely even knew anything was going on because of our stalwart dedication to the efficacy of our athletes' training first and foremost. We have pulled off something truly amazing here, with all of the credit being among those who gave us a truly unbelievable and awe inspiring level of dedication and unconditional support during the recent trials and tribulations. Let's leave it at that for now as we would hate to be late for the move in!

(Author's note: I deleted the several paragraphs that were originally here as they seemed to be nothing more than my mind stumbling around trying to explain exactly how much our crew means to me, how lucky I am to be a part of this with them, and how I just wish I had a better ability to express this to them in words. I'm sure I will do better in person... ask me or wait and hear about it at the CFNH open meeting as it will absolutely be brought up: Thank you so much to everyone for giving me such an opportunity in this, it's something invaluable... absolutely invaluable... to me and many of your peers. See you all soon! Yesssssss!)

''Monkeys and Bars'' (06.28.2012)

Due to the fact that we have an amazingly supportive and dedicated crew of CrossFitters we're able to report that everything yesterday went extremely well allowing us to complete all of our projected move timelines ahead of the power curve by 72 hours.
Yes... Really 72 hours.
With the Box Truck packed to its absolute weight limit and ready to unload the gymnasia in it's entirety at our new home around 830am Friday we figured the opportunity to take CFNH out for a second round of Livingston Park mayhem just could not be passed up (especially with this kind of weather!).
Come visit us in the trenches at any of the following class times (same exact rallying point as last time):
5am, 6am, 7am, 8am, 9am, 4pm, 5pm, 6pm.
Get some, freaks! We just can't say thank you enough.

Warm-up Drills (06.28.2012)

Run 200m (alt. Butt Kicks/High Knees/Carioca x 1/3 dist.)
5 x Buddy Pose Running Figure-4 'Pulling' Drill
5 x Jumping Start Practice
400m Run
*Mobility x 3:00

''Monkeys and Bars'' (06.28.2012)

Storm through the following crucible for time:
50m x Walk On Hands (or 100m x Bear Crawl)
Then...
10-8-6-4-2 of
Deadlift (185/135lbs)
Overhead Squat (115/85lbs)
Then...
50m x Burpee Broad Jump
Then...
2 Rounds of
Row 30kcal
7 x Clean and Jerk (135/95lbs)
Then...
50m x Overhead Portage (135/95lbs)
50m x Back Squat Portage (135/95lbs)
50m Medball Squat Clean & 2-Arm 'Shotput/Thruster'

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (06.28.2012)

''Tempo 80/90%''
80% effort for the first half, 90% effort for the last half.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k

Post times to comments.

''Helen & Temper Tantrum'' (06.26.2012)

CrossFit New Hampshire: Final outline will be out for the move today after noon time. We have our box truck ready to go, it will be staged by Tuesday evening, anyone that can come in we've got an organized list and plan covering the exodus from our current home (loading everything in one huge box truck!) that will be on the whiteboards prior to the 7am Wednesday start to the mayhem. Anyone that wishes to come by an help is much appreciated, the response so far has been amazing for us to see. 
Details covering WODs, training, timetables, the items on our gear list etc will all be put out to everyone once this final meeting with Broker and Landlord is completed... 
Get excited, freaks!

Warm-up Drills (06.26.2012)

Run 800m
2 Rounds for Quality of:
5 x KB Sumo Deadlift High Pull (24/16kg)
5 x KB Swings (24/16kg)
7 x KB Goblet Squat (24/16kg)
7 x Burpees
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
**Focus on the progression of technique from KB Deadlift to KB SDHP's to KB Swings in the warm-ups. Set-up is critical, attempt to apply what we've covered recently with stance and positioning (especially on the KB's decent) during today's WOD.

''Helen'' (06.26.2012)

Complete 3 Rounds for time of
Run 400m
21 x KB Swings (24/16kg)
12 x Pull-ups

Notes: If you want to scale up you need to earn it the right way today. Those that requested heavier KB's last week and earned them by completing that WOD with all their KB Swings unbroken are more than welcome to heft some beast for this one. We're looking for sub 9 minutes on a previous attempt before anyone looks at any of the scaling options to really twist this one up and make it horrific (as if it wasn't as a standalone already). Quality with the swings today, go 'unbroken' again with your new weight in all rounds to earn a heavier beast for the next KB WOD. Twisted special will be distributed by request.

''Temper Tantrum'' (06.26.2012)

Complete for time (optional, must be done outside in loading dock)
100 x Jumping Slamballs (40/20lbs)

Notes: The Jumping Slamball is another one of those movements where you can jacka$$ the hell out of it, get a wonderfully established world record time, and see no legitimate benefit to the work you just put in. Pull those hips back aggressively and ensure you're actually accelerating the slammer as fast as possible and following it towards the ground letting go at the last second to catch it on a quick rebound. Too many athletes just hinge at the waist when fatigued and don't get anything from this type of WOD other than a sore back. We'd make everyone face a wall doing it except that knowing how stubborn our CrossFitters are there would most likely be no wall remaining, sheetrock on everyones' foreheads and a pissed of owner next door wondering why we use our heads to take down walls.
Enjoy! 

Mobility WOD

CrossFit Endurance WOD (06.26.2012)

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 at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

Post distances to comments.

''Back Squat 5-3-1+ & Maiden Voyage'' (06.25.2012)

CrossFit New Hampshire, 
thank you so much for everything you've done for us as a wonderful community of people we're lucky to know and be accepted as a part of. Tuesday will be the last day of training in the current space, after that we're full steam ahead to opening up in a new spot. Please bear with us during the coming madness, there will be tons of moving pieces and as we've found with every other project much chaos we can't even anticipate yet probably awaits.
It's ok though, everyone calm down for one second and listen; this has been nothing short of an incredible adventure so far (don't lie to yourself)... and the best part is we're actually just getting started right now. 
YESSSSSSSSS.

Warm-up Drills (06.25.2012)

Run 800m
2 Rounds for Quality of
10 x Air Squats/Back Squats (45lbs/PVC)
10 x Push-ups
10 x Knees-2-Elbows or Hollow Rocks
-Groiners
-Shoulder Opening Drill (wall)
-ITB Stretch
-Sumo Squats or Seated Wall Squat

''Back Squat 5-3-1+'' (06.25.2012)

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: What's that? You're on the 20-rep challenge? Add 5lbs and get back in the fight.
1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Maiden Voyage'' (06.25.2012)

Complete for time
Row 500m
Then...
10-9-8-7-5-4-3-2-1 reps each of
Hang Power Clean
Ring Dips (strict)
Then...
Row 500m
Post times to comments.

Mobility WOD

CrossFit Endurance WOD (06.25.2012)
''5x Intervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
Post times to comments.

CFNH Will be closed this Saturday, we apologize for any inconvenience this causes. Normal hours to resume Monday.

''The Running Fran'' (06.22.2012)

Warm-up Drills (06.22.2012)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Sumo Squats
-Shoulder Mobility**
-Calf/Soleus Stretch
-ITB Stretch

''The Running Fran'' (06.22.2012)

For time
Run 800m
21-15-9 reps of
Pull-ups
Thrusters (95/65lbs)

Notes: No weight dropping today, please. Anyone concerned they won't be able to keep from dropping the bars will be encouraged to use dumbbells instead or adjust weight accordingly. Take note of the rough heat we're experiencing today, please train prepared.

Post times to comments.

''Flapjacks'' (06.22.2012)

25-20-15-10-5 reps for time of
GHD Sit-ups
Back Extensions

Mobility WOD

CrossFit Endurance Rest Day (06.22.2012)

''Press 3-3-3+ & Disciplined Abuse: Dumbbell Special'' (06.21.2012)

"When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments." -Thomas Jefferson

Warm-up Drills (06.21.2012)

Run 800m
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Front Roll/Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
**Additional Mobility as necessary.

''Press 3-3-3+'' (06.21.2012)

With a 15:00 Time Cap Complete the following:
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

''Disciplined Abuse: Dumbbell Special'' (06.21.2012)

For Time
10 x Burpee Box Jumps (24/20'')
20 x DB Hang Cleans (50/35lbs)
30 x Clapping Push-ups
40 x DB Renegade Row (50/35lbs)
50 x DB Walking Lunges (50/35lbs)
40 x DB Snatch (Alt.Sides 50/35lbs)
30 x Clapping Push-ups
20 x DB Hang Cleans (50/35lbs)
10 x Burpee Box Jumps (24/20'')

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (06.21.2012)

''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 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 then pick it up to 95% for the last 1500m

Post times to comments.

''What You Need & Flight Simulator'' (06.20.2012)

Warm-up Drills (06.20.2012)

Run 800m
3 Rounds for Quality of
7 x Medicine Ball Cleans
7 x Push-ups
-5:00 x Mobility

''What You Need'' (06.20.2012)

21-15-9 reps/kcal off
Row Kcal
Toes-2-Bar/Knees-2-Elbows
Burpee Pick-ups (45/25lbs)

Notes: Anyone have this twice in 11:00?

''Flight Simulator'' (06.20.2012)

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.

Mobility WOD

CrossFit Endurance WOD (06.20.2012)

''Ladders by Time''
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 finishing with
1 min on x :50 sec off,
1 min on x Done!

Post distances to comments.

''Stress Inoculation'' (06.19.2012)

*Join our reach the beach team! See Samy for details...

Warm-up Drills (06.19.2012)

Run 400m
'Four Corners' Dynamic Mobility Drill
*Intro to Pose Running Drills (5-10 min, outside if possible)
Run 2 x 200m (attempt to apply drills)
*Review KB Swing/Wallball Technique

Notes: We will briefly review the technical aspects of Wallball and KB Swings just prior to the WOD. The emphasis today for the warm-ups will be adding 1-2 Pose Running drills for individual or partners based on class size that we can build upon as we move forward. Common current issues expressed during running, tibialis anterior pain, low lumber discomfort, 'godd*mn breathing'. Plenty to start with! Yesssssss.

''Stress Inoculation'' (06.19.2012)

Complete for time (or finish as many rounds/reps as possible against a 20:00 cutoff)
Run 800m
2 Rounds of
10 x Wallball (20/14lbs)
10 x KB Swings (32/24kg)
Run 600m
2 Rounds of
15 x Wallball (20/14lbs)
15 x KB Swings (32/24kg)
Run 400m
2 Rounds of
20 x Wallball (20/14lbs)
20 x KB Swings (32/24kg)

Notes: Frisky today? Wallball two-fers would satiate the inner hell-spawn to be sure.

Skill Development (06.19.2012)

*Optional
3 Rounds at your own pace of
15 x KB Cross-chops (24/16kg) L
15 x KB Cross-chops (24/16kg) R
:10 x L-sit
:30 x Plank

Mobility WOD

CrossFit Endurance WOD (06.19.2012)
''10 x Hill Repeats, 5 x Recovery Time''
Swim: 10 x 50m/y with T- shirt or Parachute for drag with 5 times the recovery (Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery (Ex.if it takes 45 seconds to row 30 cals then you recover 3:45)

Post times to comments.

''Back Squat 3-3-3+ Fractured Angie'' (06.18.2012)

*Thank you to everyone who helped us pull off the madness that was Friday's WOD... that has to have been one of the most rewarding days I've ever been a part of at CFNH, and I can not express in words how much appreciation I have in being able to be around this crew day in and day out.

**Congratulations to Mike A., Maggie, and Raj! That's what I'm talking about! The three of them made it through the level 1 course and represented CFNH in truly outstanding fashion! Yesssssss.

***Just a reminder that Samy will have some of the other instructors working in some hours here and there for the next two weeks as we wind up for the move, don't panic, you'll all still probably see me far more than you want... Just a heads up to our crew about the many moving parts we are going to be taking care of during the next 14 days. 

****This coming Sunday several of our CFE Teammates and their favorite recent dwarf cripple will be charging up (or crawling if necessary) the Cranmore Hill Run... Join us! 

Warm-up Drills (06.18.2012)

Run 800m
2 Rounds for Quality of
10 x Air Squats/Back Squats (45lbs/PVC)
10 x Push-ups
10 x Knees-2-Elbows or Hollow Rocks
-Groiners
-Shoulder Opening Drill (wall)
-ITB Stretch
-Sumo Squats or Seated Wall Squat

''Back Squat 3-3-3+'' (06.18.2012)

With a 15:00 Time Cap Complete the following:
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: 20-Rep Back Squat Program participants will add 5lbs to their 20 Rep record from last Monday and get after it. This is as much a mental progression as it is a strength progression (...what isn't?).
1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Fractured Angie'' (06.18.2012)

Depending on your overall level of Friskiness today choose one of the two options below and complete the following workload:

100 x Pull-ups
100 x Push-ups
100 x Sit-ups

Notes: Option 1 would be assaulting the workload in the traditional Angie style, working through each set of 100 reps in as few attempts as possible. Option 2 simply applies a Tabata Format to the entire workload, in a way ensuring intensity while allowing athletes to focus on the quality of their movement. Either way this is going to sting, get some freaks!

Mobility WOD

CrossFit Endurance Rest Day (06.18.2012)

''Scab Run, S-Inman Quarter Mile Challenge & Other Tests of Fortitude'' (06.14.2012)

ALL TRAINING/WOD TIMES WILL COMMENCE AND CONCLUDE AS NORMAL AT LIVINGSTON PARK TODAY!
Use the Manchester NH Puritan Restaurant as a GPS address for ease of locating the park. We will be directly across the street in the parking lot that sits adjacent to both the soccer fields and the track/inner fooball field with (fenced in with bleachers). Those that want to risk the urine content may swim after in the public pool, we recommend everyone bring water and sun screen... Grills, dead animal meat, and any other bonus items are welcome all day long as we enjoy the idea of this becoming one hell of a fun event. Minus the horrific WOD and all. Uh Oh.

Warm-up Drills (06.15.2012)

Run 1 mile on own around Dorrs Pond or 4 x Complete Indian Run Circuits (around track)
**If time permits we will begin introducing Pose Run Technique drills, both individual and partner based.

''Choose Your Own Adventure: The Scab Run'' (06.15.2012)

There will be six stations total marked out across a 100m length of grass/pavement. Including the Start Line there is 20m distance between each station; orange cones will be laid out marking the course. Each orange cone will represent/have next to it an item, associated movement, or task that must be completed. This format is described in detail below, but first lets establish the tasks and obstacles that must be completed in order for each athlete to proceed through to the end of the challenge and stop the clock from running.

@Start Line:

Take 4000lbs from ground to overhead anyway possible, partitioning reps as desired between sprints and Scab Tasks. Ex: Snatch, Clean and Jerk, Clean and Push Press, etc). You may choose from the following load/rep options:
65lbs x 61 reps/ 95lbs x 42 reps/ 135lbs x 29 reps/ 155lbs x 25 reps

@20m Cone:

15 x Burpees or
30 x Mountain Climbers (2ct)

@40m Cone:

15 x Overhead Squats (115/85lbs) or
30 x Overhead Walking Lunges (45/25lbs)

@60m Cone:

15 x Hindu Push-ups
30 x Clapping Push-ups

@80m Cone:

15 x 'Unbroken' Burpee Jumping Slamball (40/20lbs)
30 x Slammies (40/20lbs)

@100m Cone:

15 x 'Unbroken' KB Swings (32/24kg)
30 x KB SDHP's (32/24kg)

Notes: Each athlete will get to take as many reps from ground to overhead as they wish each time they return to the start line, the reps add up cumulatively towards the final total needed (based on the weight selected). There is a total running clock, time being the overall objective. Upon hearing 3-2-1 Go! Each athlete will sprint from the start 100m to the KB Cone and choose their reps movements and execute them as required before sprinting 100m back to the start line. Once back at the start at least one rep must go from the ground overhead before moving into the next sprint, this one for 80m to the Slamball Cone. This process is repeated until the athlete has gone to and from each cone sprinting, completed each task station, and taken their 5000lbs from ground to overhead. Epic win? We'll see how it feels...

''S-Inman Quarter Mile'' (06.15.2012)

Without stopping take as much weight as possible over 400m. Carry the load anyway overhead, locked out, without any drops. To keep this interesting we will also provide a 25m course with a required 180 degree turn-around for added difficulty.

Notes: Below are alternative and additional challenges to keep everyone entertained during our time outside...
I. Complete an Inman Quarter Mile instead, carrying the load in a Back Squat position.
II. Complete the same distance without stopping or resting while holding the heaviest pair of axle bars possible for the duration.
III. Complete the Team Prowler Drag Race head to head with another team.
IV. Complete the 'I'll Be Your Huckleberry' challenge in the same head to head fashion.
V. Work up to a 1RM Clean and Jerk or Snatch.
VI. Walk Max Distance on Hands
VII. Dodgeball anyone?!!

Enjoy, freaks! Time to make a scene...

Mobility WOD

CrossFit Endurance WOD (06.15.2012)
''Time Trial''
Swim, Bike, Run, or Row (C2)
20 minute Time Trial

Post distances to comments.

''Press 5-5-5+ & Bad Things Happen In Threes'' (05.01.2012)

**Friday we are on for our rematch with the wild outdoors of Livingston Park!
All training sessions will run at normal start times per our daily schedule, we will just be enjoying the mayhem outside at our local Park instead of inside the hottest, muggiest room we've ever known. Our Intro Course Noobs will be welcome to join any particular class time PROVIDING THEY EMAIL SDAGHIR@GMAIL.COM WITH A HEADS UP SOMETIME THURSDAY AS TO WHICH SESSION THEY PLAN ON ATTENDING. 
Otherwise we will expect them at the 7pm dusk WOD (Yes, also in the park).
Prepare yourselves for something a little twisted...

Warm-up Drills (05.01.2012)

Run 800m
9 Fundamentals x 5 reps each (45lbs)
2 Rounds of for Quality of
'Four Corners' Dynamic Mobility Drill

''Press 5-5-5+'' (05.01.2012)

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
Wendler's 5-3-1 Training Spreadsheet

''Bad Things Happen In Threes'' (05.01.2012)

5 Rounds for time with reps descending as follows:
Muscle-ups x 5-4-3-2-1
'Unbroken' Thrusters x 10-8-6-4-2
Burpees x 15-12-9-6-3

Notes: Thruster weights should be representative of what each CrossFitter is capable of executing with safe/efficient technique while being able to focus on maximum acceleration of the barbell through it's range of motion (Guideline range would be 65/45lbs).
Muscle-up scaling today will be focused on individual instruction across a variety of scaled & assisted options with an emphasis on the 'transition' phase as opposed to the familiar yet tedious traditional Pull-up/Ring Dip Breakdown. Many of our CrossFitters already consistently demonstrate the requisite strength and simply need to work through an understanding/learning of the 'transition'.

Mobility WOD

CrossFit Endurance WOD (05.01.2012)

''Tabata''
8 Rounds of (:20 on x :10 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 at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 2 above average.

Post distances to comments.

''The Black Lung IV & Team Challenges: Chaos Series'' (06.13.2012)

Warm-up Drills (06.13.2012)

7:00 of continuous movement through the indoor task-course.

''The Black Lung IV'' (06.13.2012)

Set the C2 Rower monitor to measure 'average wattage' and accumulate a total of 1200-2000 watts (determined by athlete's fitness level) in as few rounds as possible of:
Row (:20 on x :30 rest)

Notes: Attempt to produce as much power as possible (measured in watts) over the course of each :20 work interval. Add each round's 'average wattage' score to those from previous rounds until a cumulative 1200-2000 watts has been attained.

''Team Challenges: Chaos Series'' (06.13.2012)

Choose one of the options below if you seek an additional challenge:

I. 'Prowler Sled Drag Race'

In teams of 2 push a Prowler Sled with 4 bumper plates (assigned by team weight) 400m with as few stoppages as possible. Every 100m (corner of building) each teammate unloads half the bumpers and performs 5 x Burpee Ground-2-Overheads with the heaviest before reloading the sled and continuing on.
If racing another team head to head with the same load each team that makes it to a corner of the building has the option of either dropping one bumper of weight from their sled or adding an equal amount of weight to their adversary's. Uh oh.

II. 'Watts and Angry Gymnasts'

Against a 5:00 Running Clock and working in teams of two attempt to accumulate as many points possible with scores determined by total cumulative max wattages tallied from each rowing interval. Example: If the best wattage produced over 4 attempts by a team are 150, 350, 400, and 300 the final score would be 1200pts.
In the five minute window the teams may work through as many rotations of max wattage attempts as possible; 15 pulls is the cutoff for each attempt. Rowing is only permitted to commence if the other teammate is in a stable handstand hold/variation hold, which must not be compromised prior to the 15 pulls or high wattage number (if the wattage drops at any point before 15 pulls or the athlete comes down from the handstand the attempt is over and the score at the time of cessation stands for that rotation). 
Hint: Communication and timing are critical!

III. 'I'll Be Your Huckleberry'

Using 40/20lb Slamballs in teams of two complete 200m for time as follows: Athlete one does a burpee squat throw (much like a KB Swing) over their head and behind them in an attempt to cover as much distance with the Slamball as possible. Athlete 2 must sprint to the Slamball, perform 3 x Unbroken Slammies (Squat Clean Jumping Slamball) before repeating the overhead 'huck'. Athletes will alternate until the distance has been completed for total time. Yesssssss.

Notes: At the end of today the team with the best timed Prowler Drag Race, the Watts/Angry Gymnast Champion, and the fastest Huckleberry ninjas will each be given a prize of their choice: A CFNH shirt or having an entry fee waived/payed by the gym to any CFNH Endurance Team supported event (Spoiler Alert: This is clearly a booby trap).

Mobility WOD

CrossFit Endurance WOD (06.13.2012)

Swim, Bike, Run, or Row (C2)
6 Rounds of (2:00 on x 1:00 rest)
Cover as much distance as possible during each 2 minute work interval.
Post distances to comments.

''A Harsh Tribunal'' (06.12.2012)

Warm-up Drills (06.12.2012)

Run 400m
''Burgener Drill'' (2Rnds/PVC/45lbs)
2 Rounds for Quality of
5 x Deadlift
5 x Hang Power Clean
5 x Burpees
-Shoulder Mobility (SEE MOB.WOD & SEARCH FRONT RACK!)
-Calf/Soleus Stretch
-ITB Stretch
-Scorpion Stretch
**Today during the 'Burgener Drill' and Hang Power Clean Technique Review we will be focused on understanding/proficiency and timing for the Jumping Position, Landing Position, 2nd Pull, and variants of the proper Receiving Position.

''A Harsh Tribunal'' (06.12.2012)

Complete as many rounds as possible in 4:00 of
3 x Hang Power Cleans (135/95lbs)
6 x Push-ups
18 x Double-unders

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

Notes: Looking for an additional challenge? Ask for Plyo Push-ups (Ouch).
Athlete's will be encouraged to select a Hang Power Clean load that they find challenging but are able to execute for 3 'Unbroken' repetitions; those seeking to go heavy or concerned about drops are more than welcome to take this vicious shindig outside (get in the pit). We will obviously be accompanied by CFNH's infamous Dr. Dre Beat Box to add a bit of rhyme and rhythm to the pain of personal toil.
Actually, now that I think about it... That's an overwhelmingly exciting idea: Weather permitting expect to be dragging barbells, bumpers, jump ropes, and all the grit you can summon out onto the hardtop for a public display of sadomasochism. Nothing like thrashing outside on a nice day, right? Right. Bring it, freaks.

1-Rep Maximum/Percentage Calculator

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

Skill Development (06.12.2012)

Complete 3 Rounds for Quality with a 7:00 Cutoff of
GHD Sit-ups x 25
Floor Wipers/Windshield Wipers x 20

Notes: The above Skill Development WOD is an optional mid-line strength challenge for those who find themselves still standing after 'A Harsh Tribunal'.
Scale Floor Wipers (45lb Barbell/Bumper) to Laying Leg Raises and GHD Sit-ups to Anchored Abmat Sit-ups as needed.

Mobility WOD

CrossFit Endurance Rest Day (06.12.2012)

Good news all around from our new friends at Inov8, and our local liaison in Concord! Things are getting crazy round here... many surprises are yet to be unveiled! Prepare for the introduction of fundamental run technique drills to our warm-ups over the next few weeks. The enthusiasm and drive this team has brought to our house is unparalleled and we are going to continue capitalizing on such an amazing opportunity to bring our athletes and showcase what they have become capable of achieving.

''Back Squat 5-5-5+ & A Path Less Travelled'' (06.11.2012)

To Dan and Tiff: Two of the best trainers and friends we could ask for to come up through the ranks of CFNH. We will miss you more than you know during your adventures, everyone wishes you the best and can't wait until your glorious return! 
   
Image: Tommy, Meg, and Sarah at their triathlon this past weekend! YESSSSSS!



Warm-up Drills (06.11.2012)
Run 800m
3 Rounds for Quality of
10 x Air Squats/Back Squats (45lbs/PVC)
10 x Push-ups
10 x Hollow Rocks
-Groiners
-Shoulder Opening Drill (wall)
-ITB Stretch
-Sumo Squats or Seated Wall Squat
*Focus on applying the lessons learned during Wall Squat 'frustrations' to Air Squats, Barbell Back Squats (45lbs), as well as subsequent warm-up/working Back Squat sets. Those needing extra practice or specific mobility work may be given additional drills to use today (ie. Placing a bench in front of knees for Air Squats, Box Squats, etc.).
Due diligence and attention to detail continue to provide rapidly realized, powerful performance benefits to the majority of our crew lately; we continue to appreciate everyone's patience and willingness to learn.

''Back Squat 5-5-5+'' (06.11.2012)
Work through the following sets of Back Squat 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: Last week we assigned different rep ranges based on athletes' proficiency in the lift or performance based/mental capacity dispositions (thinking/showing better ability towards absolute side at 1 rep or the expansive relative side at a max volume here of 20 reps). Today we will be using projected one rep maximums based on those records established last week as a way to keep ego out of the equation for using an appropriate starting point for the next three weeks of Wendler 5-3-1 Back Squatting. We will have a calculator cued up for those that need help understanding exactly how we can find estimated 1RM's from x weight for x reps set in as a 'Rep Record'.
Those athlete's participating in the horrendous yet strangely fulfilling 20 rep Back Squat Program experience (8 weeks vs. 3) will be assigned specific workloads/reps/sets today based on the quality of their 20 rep maximum. Those experienced/extremely proficient in the Low Bar Back Squat movement that wish to jump in on the 20 Rep Program may do so by taking 80% of their 5-rep maximum as a starting point for this week. Ideally we expect to see a minimum capacity gain in 8 weeks of our 20 Rep maximum now being at the same load our 5 rep maximum stands at currently.
Oh yes, this will be absolutely ruthless ... with a payoff profound enough to warrant the 'hurt'.

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

''The Path Less Travelled'' (06.11.2012)
Complete for time
Run 400m
21 x DB Shoulder-2-Overhead
21 x Pull-ups
Run 400m
15 x DB Shoulder-2-Overhead
15 x Pull-ups
Run 400m
9 x DB Shoulder-2-Overhead
9 x Pull-ups

Notes: There will be a 15:00 Cutoff for this simple yet ruthless looking WOD. Athletes are allowed to partition the S2OH and Pull-ups during each round as necessary; for example Round 1 might look like 3 sets of 7 reps each before the athlete takes off on Run number 2. To keep everyone from dumping weight we will encourage Dumbbells (yes, they are also always more challenging!), those that wish to get work in with Push Press or Push Jerk may use the Barbell set-up as long as they are prepared for safety and consideration of the current noise constraints. Anyone feeling extra frisky and is able to demonstrate the requisite proficiency may execute any form of Snatch Balance (Pressing, Heaving, etc.) in place of the Shoulder-2-Overhead movements. Yessssss.

Mobility WOD

CrossFit Endurance WOD (06.11.2012)
''Tempo 80-90%''
Swim: SC&LC:300m, U:800m
Bike: SC:10 mile, LC:12mile, U:18mile
Run: SC:5k, LC:8k, U:15k
C2: LC:5k

Post times to comments.

''The Seven: Team Hero WOD'' (06.08.2012)

Family.

Warm-up Drills (06.08.2012)

Run 800m
3 Rounds of
7 x Med Ball Cleans
7 x Burpees
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''The Seven: Team Hero WOD'' (06.08.2012)

7 Rounds for time of
7 x Handstand Push-ups
7 x Thrusters (135/95lbs)
7 x Knees-2-Elbows
7 x Deadlift (245lbs)
7 x Burpees
7 x KB Swings (32/24kg)
7 x Pull-ups

Notes: In teams of two each athlete will complete a movement's 7 rep workload before tagging his/her teamate and supporting them as they do the same. Continue in this fashion for as long as you can, doing everything possible to execute each effort 'unbroken'. Depending upon the level/instensity/proficiency/time constraints of each class and team we will be adjusting the total number of rounds, time cap duration, etc. as necessary so that everyone can have a great time with this training and still get a h@ll of a lot out of it.

1-Rep Maximum/Percentage Calculator
Mobility WOD

CrossFit Endurance WOD (06.08.2012)

''Tosh''
Swim: 3x(50m/y +100m/y +200m/y)
Bike: 3x(1/2mi +1mi +2 mi)
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 seconds, rest 35 seconds, 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

''M.E. Press & Flashbacks'' (06.07.2012)

WEATHER CANCELLATION! 
THERE WILL BE NO LIVINGSTON PARK WOD FRIDAY! 
**This is due to the fact that everyone taller than myself will probably get struck at least once, maybe twice, by lightning... don't fret, we will reschedule next week and hit up a ruthlessly enjoyable team WOD Friday at CFNH. Enjoy the memories we continue to make here as our move date creeps ever closer!

Warm-up Drills (06.07.2012)

Run 800m
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Front Roll/Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
**Additional Mobility as necessary.

''M.E. Press'' (06.07.2012)

Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Press.

Press 1-1-1-1-1

Notes: Those athletes that are less experienced or are still newly exposed to the overhead lifts will be working up to heavy (read: immaculate form) 3 or 5 rep maximums as needed. When we hit 5-5-5+ next week we will be using our 1-rep maximum calculators to estimate a starting point from which we will be able to determine appropriate % based sets/reps.
1-Rep Maximum/Percentage Calculator

''Flesh Builds Flesh'' (06.07.2012)

8 Rounds of ''Tabata'' intervals (:20 on x :10 rest) for max reps of
DB Snatch (alt. L/R per interval)
Rest 1:00
8 Rounds of ''Tabata'' intervals (:20 on x :10 rest) for max reps of
Ring Dips
Rest 1:00
8 Rounds of ''Tabata'' intervals (:20 on x :10 rest) for max reps of
Double-unders

Notes: Total up and record as many details as possible during scoring (high numbers, low numbers, and totals if you can manage to avoid deliriousness). 
And of course because it's a special occasion tomorrow (don't ask) we will be allowing those athletes who happen to be extra frisky after completing their Snatches, Ring Dips, and Double-unders to partake in an additional two movements... which will remain hidden until requested (8 ''Tabata'' intervals included of each).
PS: Thanks for the WODs inspired name, Lt. Bertholemeu!

Mobility WOD

CrossFit Endurance WOD (06.07.2012)

''3x7 Minute Intervals''
Swim, Bike, Run, C2
3 Rounds of
(7:00 on x 3:00 rest)
Post distances to comments.

''Vulgarity'' (06.06.2012)

Warm-up Drills (06.06.2012)

Run 400m
2 Rounds for Quality of:
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Press (45lbs)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''Vulgarity'' (06.06.2012)

3 Rounds for time of
Row 250m
7 x ''Unbroken'' Front Squats
25 x GHD/Abmat Sit-ups (anchored)

Notes: Today we will be putting some serious effort into the mobility aspect of the warm-up specific to the Front Rack Position, Shoulder Mobility, and any additional points of performance that need to be addressed so that our CrossFitters can begin attaining a much more comfortable and safe Front Rack Barbell position for their Front Squats and relative movements (ie. squat cleans, etc.). Please go to the mobility wod website linked below and search for 'Front Rack Position'; watch the following video ahead of time if you get the chance, it literally would be up on a big screen for the first few minutes every hour on the hour if we had a projector. Yes, it made that profound of a difference to those of us who needed the extra mobility work!
Goblet Squats will often replace Front Squats in a WOD as a self correctable type of front loaded squatting movement. The Goblet Squat is quite similar to a Front Squat while providing a safer application during high intensity/less controlled settings (side note: just as ruthless on the legs). Do not be discouraged should you be one of the majority of CrossFitters who need to be spending some legitimate time working on mobility before being able to safely and efficiently Front Squat at intensity. Get some!
**Loaded Prowler Sled Pushes may replace Front Squats today for those feeling a little frisky... Uh oh.

1-Rep Maximum/Percentage Calculator

Skill Development (06.06.2012)

Every minute on the minute add 1 x Ring Row. Work up to 10 minutes if you can before going back down. Strict if possible, kipping only when at absolute failure (anything more than a minimal kip means you stop at that repetition as your final set!).

Mobility WOD

CrossFit Endurance Rest Day (06.06.2012)

**The massively positive and fanatical volume of response to our CrossFit Endurance Team has been a wonderful experience for us. We are trying to go support Tommy, Meg, and Sarah at a Triathlon this weekend in Merrimack, while the rest of us begin our preparations for the Cranmore madness on June 22nd. We would like to install some specific Team training sessions for run WODs once or twice a week for an hour, please begin thinking and communicating with one another and let us know what the best times and days are for the majority of our crew. We will do our absolute best to 1. come support/crew/pace any of our athletes taking on a challenge and 2. Attempt to accommodate as many of you as possible to get extra sport specific work sessions available. Yesssssss.

''Gnomeo'' (06.05.2012)

Warm-up Drills (06.05.2012)

Run 800m
''Burgener Drill'' (3 Rnds/PVC)
Mobility of choice/Foam Roll x 8-10 minutes
**Every athlete has their strengths, weaknesses, and proficiencies for utilizing various drills/stretches to address such personal limitations. Today we are encouraging everyone to each each other various Mobility/Warm-up drills they think will most benefit one another. This simple activity has benefited everyone in our crew tremendously in such a short time that we couldn't resist in reinforcing it as a regular type of prep-work prior to hitting the WOD. Thank you, CFNH, for continuing to amaze your coaches/trainers.

''Gnomeo'' (06.05.2012)

Complete as many rounds/reps as possible in 20:00 of
5 x Squat Cleans
10 x DB Push Press
15 x KB Swings
20 x Box Jumps

Notes:1-Rep Maximum/Percentage Calculator

Post rounds/reps to comments.

Skill Development (06.05.2012)

Focused instruction and training on the foundational technique and progressions of development for the following movements (we will consistently be working to cover the following continuum of this domain regarding midline strength and capacity during each day as long as time permits):
L-sit/V-sit (paralettes or Rings)
Hollow Rock
Russian Twist
Introduction to 'skin the cat' Ring Drills
Pull to inversion
Inversion lower bent from Rings
Inversion lower while planked and with straight arms from Rings
Levers

Mobility WOD

CrossFit Endurance WOD (06.04.2012)

''Time Trial: Uphill and Encumbered''
Swim: 500m: Add a t-shirt, parachute or boots & utes for drag.
Bike: 2 mile Hill Climb: Remain in the saddle, push as big of a gear as possible. Cadence to not drop below 60 RPM, incline between 6-12%.
Run: 1 mile Hill Climb: Add 10-20lb weighted vest, incline between 6-12%.
C2: 1500m: Damper setting between 8-10.

Post times, grade, and load borne over distance to comments.

''The Absolutely/Relative Back Squat Test & Puritanical Revelation'' (06.04.2012)

Warm-up Drills (06.04.2012)

4 Rounds for Quality of
:45 x Unbroken Speed Rope (singles or doubles are acceptable)
7 x Air Squats (wall squat therapy)
5-8:00 of Mobility work of choice including a minimum of
Groiners
Sumo Squats
Shoulder Mobility x 2

Notes: Today's active topics for discussion/demonstration are meant to be instructive and informative so please ask questions! The following points are paramount before training begins.
*Back Squat Technique Review/Reinforcement and Practice (45lbs)
**Back Squat Spotting Instruction and Safety guidelines for assisting one another in training.

''The Absolutely/Relative Back Squat Test'' (06.04.2012)

Warm-up appropriately with 3 to 5 progressively heavier sets of Back Squats before choosing one of the following Strength/Power/Stamina based rep challenges below and attempting to establish a new rep record. Next week the 20 rep kamikazes will continue with a linear progression based on that particular rep challenge while everyone else will use our percentage calculators to work their 3,5,7, or 10 rep maxes into our first Wendler 5-5-5+ Back Squat session. 

Back Squat 1RM: 1-1-1-1-1
Back Squat 3RM: 3-3-3-3-3
Back Squat 5RM: 5-5-5-5-5
Back Squat 7RM: 7-7-7-7
Back Squat 10RM: 10-10-10
Back Squat 20RM: 20-...

Notes: Today's training allows for an expansive appraisal of various strength capacities spanning absolute one rep max efforts to all subsequent relative submaximal record setting efforts. Embrace the challenge you fear the most in order to see the greatest gains across your overall fitness. There will be a 15-20:00 time cap on this strength test today, dependent upon the requisite introduction/instruction of the Back Squat movement during warm-ups and overall class size. Please do your best to work with us here by working together during heavy/similarly loaded sets. We appreciate everyone's patience and cooperation while CFNH's new home continues to get a massive facelift! Yessss.
1-Rep Maximum/Percentage Calculator

''Puritanical Revelation'' (06.04.2012)

Complete as many rounds/reps as possible in 15:00 of
5 x Muscle-ups
10 x Handstand Push-ups
15 x Knees-2-Elbows (strict)
20 x True Push-ups/Clapping Push-ups
25 x Ground-2-Overhead (45/25lb Bumpers)
30 x KB Sumo Deadlift High Pull (24/16kg)

Notes: There is a scaled version of this WOD waiting on the whiteboard for those that have yet to establish all of these CF based skill sets/movements. Yes, it still hurts no matter how different it may seem.

Mobility WOD

Our Official CrossFit Endurance New Hampshire Team 
is ready to kamikaze itself at every event/sport our crew can set it's sights on.
There will be several listed on the whiteboard today for anyone to peruse! 
Please speak with Samy, Dan P. Hayden, Jen B., Morgan, Laura B. or Shanie about how to join our ranks for any of the upcoming weekend assaults over various mountains, through triathlons, ultras, adventure races, and any other daunting feat of physical and mental hardship that may strike fear into the hearts of the timid... 
Those interested aren't expected to arrive as a demigod, ninja endurance athletes, or even as a weekend recreational jogger. What we seek are those who have been among us consistently showing their committment to fully embracing any challenge, no matter the magnitude of pain or strife associated. 
No one will be held back from a chance to earn a place among this team of unconditionally supportive CFNH athletes who universally seem to display a consistently unparalleled quality and depth of character. Peer pressure sure is a b!tch and none of us are willing to let any of the others down in the slightest! Come
join us as we gather and train for the upcoming battle against intense incline and gravity! The time has come to slay, so let's take Cranmore by storm on the 24th as our first trial by fire!

CrossFit Endurance WOD (06.04.2012)

''Sprint Repeats''
Swim: 5 x 50m/y ALL OUT SPRINTS. 3 minute recoveries.
Bike: 3 x 1k ALL OUT SPRINTS. 5 minute recoveries.
Run: 4 x 300m ALL OUT SPRINTS. 5 minute recoveries
C2: 4 x 375m ALL OUT SPRINTS. 5 minute recoveries. 

Post times to comments.

''Autumn Yellow Jacket'' (06.01.2012)

**IMPORTANT NOTICE ABOUT WEEKEND HOURS**
CrossFit New Hampshire will be closed for tomorrow's traditional Open Gym (Sat 06.02.2012) hours as our close friends Battle (Rachel) and Justin Strevig are hosting a Grand Opening WOD at their new box Battle CrossFit and we are showing our support in force.
Any and everyone who would like to come help break in some shiny new CF training gear and stink up the place with us are vehemently encouraged to join us in this adventure! 
We will be meeting at CFNH at 830am to convoy/carpool out to Epsom's brand new Battle CrossFit; feel free to contact Samy with any questions or concerns.

Image: Welcome back, John M! (Calm down, Ryan, I love you too)

Warm-up Drills (06.01.2012)

Run 800m
9 Fundamentals x 5 reps each (45lbs)
*Review and application of fundamental technique for the following movements:
KB Walking Goblet Lunges
KB Swings
1-arm DB Push Press

''Autumn Yellow Jacket'' (06.01.2012)

Complete the following for time/against a 20:00 cutoff
220m x Prowler Sled Push
Then...
5 Rounds of
20 x KB Goblet Walking Lunges
15 x KB Swings
12 x 1-arm DB Push Press (alt.reps)
Bonus Round if still under 20:00 cutoff (Thanks to Jen)...
220m x Prowler Sled Push

Notes: Today is a crazy, chaotic and extremely effective way to interpret our capacity for applying all of the foundational principals of functional movement to a tough and very different complex of movements. Amazing things happen for those willing to turn their brains on during these interesting training events. Get some, freaks!
(Additional Side Note...This WOD might also have been appropriately named; 'Samy. A bird just sh*t on my arm.'--Calmly stated midway through a KB Swing repetition, without stopping any part of the set or WOD. Epic Win.)

Skill Development (06.01.2012)

1. Survive the WOD. 
2. Remember to keep breathing. 
3. Go write down every little detail/nuance of movement you felt or thought about during the WOD that was different or became apparent for the first time today.
Bonus Trivia for a CFNH Shirt:  
Who can name, define, and explain any rationale supporting a specific series of neurotransmitter that is regarded as being responsible for an increased ability to learn and focus attention/mental acuity for a 20 minute (-ish) window of time immediately post WOD/exercise. Yes, this is why today's skill development is centered around thinking, interpreting, and recording information.

Mobility WOD

CrossFit Endurance WOD (06.01.2012)

Swim, Bike, Run, or Row (C2)
12 Rounds of
1 minute on x :30 rest

Post distances to comments.