''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

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