''Austere WOD: Frago Dyer'' (07.31.2012)

This poor old blog's days are numbered! 
While it will still remain intact for eternity as a safety blanket for our athletes wishing to reference some nostalgic emotions there will be a completely new site replacing it on this URL very shortly...
Take some time to look back through the posts documenting our colorful and unique history as a community of athletes who've come together around something quite special. 

Homework? Why not: 
Find either the most horrific training WOD you've ever experienced or perhaps a glorious favorite from the archives section... I would absolutely love to hear any feedback at all in regards to that fascinating personal detail from any of our crew.

''Austere WOD: FRAGO Dyer'' (07.31.2012)
Complete 10 Rounds for time of:
Run 200m
10-9-8-7-6-5-4-3-2-1 reps of (per each respective Round)

Notes: Round one would be a 200m Run followed by 10 reps of each movement, Round two would be a 200m Run followed by 9 reps of each movement... Continue through the workload as quickly as possible while attending to proper range of motion and emphasizing safe/efficient technique. Get creative as needed and tell us about it. Get some, freaks!

Post times/Rounds completed to comments.

CrossFit Endurance WOD (07.31.2012)
Swim, Bike, Run, or Row (C2)
6 Rounds (:30 x 2:00 rest)
Notes: Executing maximal effort for each :30 sec interval, each 2 minute recovery period is a working rest at an easy pace. Use Incline adjustments to control levels of exertion.

Post distances covered to comments.


''Deck Of Cards WOD'' (07.30.2012)

The CrossFit Football/Power Athlete Cert was UNREAL! 
Chase and I had an absolute blast and came away with an amazing depth of new knowledge and perspective... Thank you to all the coaches and athletes who's enthusiasm and dedication to perfection made this a truly spectacular event.

The Week's Outline:
We will pass on information about our plans for the course of facility prep later today as we get settled back in and finalize the details with the owner/renovation work crew. YESSSSSSSS!

''Deck Of Cards WOD'' (07.30.2012)
Assign your choice of 4 challenging CrossFit movements to each suit in a standard deck of cards. Pick one daunting task and one currently frustrating skill based task to each Joker card.
Start a clock and spend 4:00 Minutes on x 1:00 Rest working as hard as possible (with a premium on Quality) striving to get through as much of the deck as possible. Use no more than 6 total Rounds of Work/Rest intervals.

Notes: There is a very simple and very customizable Iphone App for this exact idea... It might not be free as far as we know, but worth a shot if you're stuck without any chronic gamblers or sidewalk magicians around to randomly supply decks of cards to elite fitness enthusiasts. Get some, Freaks!

Post details of today's training to comments.

CrossFit Endurance WOD (07.30.2012)
''4 x Intervals''
Swim: 4 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 4 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries .
Run: 4 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 4 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

Post times to comments.


"Austere Hero WOD: SQT" (07.27.2012)

Important Updates:
We will not be hosting any WODs in the park today due to impending thunderstorms.
While we often enjoy the mantra, 'If it aint rainin', we aint trainin'...' there is a safety factor we have to consider yielding to when lightning and other hazardous weather could potentially drop on our heads at any moment.
Today was also scheduled to be our last day in the park as we rapidly approach the final phase of our move in... here's an overview of where things stand right now:
Renovations are almost complete (final clean up and 'beautification' by the wonderfully diligent and relentless construction/renovation staff at 540 Commercial St is all that remains!) and the massive amount of new gear and materials to outfit our new home with has been arriving non stop for the last several days... and will continue to come in over the next week.
Today (Friday) and over the weekend all the gear from Livingston and our beloved Penske will be brought back to 540 Commercial St. Monday we can finally get in there to hang our flag, whiteboards, construct pull-up rigs, lay down stall matting, and commence the numerous other tasks we will be aggressively storming through as we pick up speed so we can have an orientation/opening day later in the week.
With the new opening we will launch our new website, which will detail the host of changes our business structure has received during its overhauling. The new website, with it's MindBody membership tracking software, etc. is going to be an unreal asset as we get back on our feet... I stopped counting the hours that have gone into learning, applying, and becoming familiar with all this new tech material but am more excited by the day to bring a new level of professionalism to our athletes and staff; what better way to free us up to focus on what truly matters than to streamline the boring stuff, right? Right. Carrying on.
We've had quite a bit of fun in the park and during the down time for our athletes next week we'll be continuing to challenge them with a series of old school CrossFit WODs that many of us may have encountered here and there during austere conditions in the field and overseas... Yes, that's all the hint you will get.
The training will be formatted to hopefully allow for broad participation, and of course any scaling/training questions I will do my best to handle as they come up. Don't get complacent yet, freaks, you all know how bad it's going to sting if your first day back in training at the new CFNH also signals an end to summer haze lethargy. Keep slaying the WODs, we'll be inviting everyone in as soon as we can this coming week! Thank you again to everyone that has been so incredibly supportive, the majority of our athletes have been outstanding and always come through for me when things are at their most stressful (One of my favorite humans today reminded me at exactly the right moment that 'Persistence is Omnipotent'.)
I can't express enough in words how much I appreciate this amazing community of people.
All this work is literally for you, the true core of our little gym, and you will not be disappointed.

*On a side note: Wednesday is a very personal day for a very personal hero WOD and I will post it for everyone to potentially meet up and join us for if possible (at 540 Commercial St).

"Austere Hero WOD: SQT" (07.27.2012)
Three rounds for time of
10 x Ground-To-Overhead (Odd Object 95/65lbs)
200 yard Shuttle sprint (50 yards there and back twice)

Notes: Who can get creative with this one? Find an object that sucks to get from ground to the overhead position any way possible... rocks, atlas stones, tires, bags of sand or gravel, homemade slosh pipes, anything goes. Do your best to make it challenging as hell, the weight is only a guideline. Incentive to haul a@$? The top times for this one with an actual 95lb barbell were under 3 minutes as posted on the mainsite... get some, freaks!

Post times to comments.

CrossFit Endurance WOD (07.27.2012)
''Mack's :20 x :10''
Complete the prescribed distance in as few rounds as possible of (:20 on x :10) rest
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km

Post times to comments.


''Pick Your Poison'' (07.26.2012)

Classes today are cancelled due to the inclement weather.
''Pick Your Poison'' (07.26.2012)
Complete your choice of the following:

Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (alt.legs)
15 x Pull-ups

Post choices and the resulting # of rounds/reps completed to comments.


''Supraventricular Tachycardia'' (07.23.2012)


Athletes should be heading over to the baseball field set-up and Pull-up rig today for their WODs.
Training today will commence according to our normal schedule of classes, we just ask that our athletes do their best to check this site or facebook in the event there are legitimate threats of lightning or thunderstorms in the area. If training is cancelled/postponed for any reason this site and a post on facebook will both IMMEDIATELY become visible. 
This is one hell of a WOD, what an absolute blast this last few days spent homeless wodding in a park shall be... Get Some, Freaks!

Warm-up Drills (07.23.2012)
Speed Rope x 1:00 on
10 x Samson Stretch (alt.L/R)
Speed Rope x 1:00 on
10 x Hollow Rock Roll into Superman (10ea.)
Speed Rope x 1:00 on
10 x Shoulder Dislocates (Passthroughs)
2 Rounds of 
''Burgener Drill'' (PVC)
**Review of Double-under progressions/technique, Range of Motion standards of performance established for Bumper G20H's, Barbell Thrusters, and Pull-ups.

''Supraventricular Tachycardia'' (07.23.2012)
Complete 7 Rounds of the following:
21 x Double-unders
7 x Bumper Plate Ground-2-Overhead (45/25lbs)
7 x Thrusters (45/30lbs)
7 x Pull-ups

Notes: Each round is against a 2:00 Running Clock with any remaining time being taken as an available rest interval before the next 2:00 drill begins... Today it truly pays to be a 'winner'.
Athletes who are feeling especially frisky today are encouraged to storm through this WOD with a survival of the fittest mentality, the format of training is open ended beyond the 7th round. We would absolutely love to see who can truly bring the lumber today...

Post times for each round to comments.

Skill Development (07.23.2012)
8 Rounds of 1 x Kick-up into Handstand against a wall with the athlete holding their position for :05, take rest time as needed between efforts to ensure handstand position/hollow hold quality keeps from waning as this would begin to limit the efficacy of the training. No more than 12 total attempts.
8 Rounds of (:10 on x :20 Rest) x L-sit Hold

Notes: *Today's Skill Development can be optional as necessary due to the rigorous nature of the WOD and the liklihood of severe inclement weather at points throughout the day. Have some fun with this if you get the chance, walking a given distance in as few rounds as possible is only one of many creative spins available. Work with a partner assisting by ankle support and truly understand the difficulty in stamina produced by long duration workloads experienced while balancing on one's hands. Ask your coaches if you need any help or want a bit of external creative influence. Yesssssss.

Mobility WOD

CrossFit Endurance WOD (07.23.2012)
''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.


''Push Press Triples & Stank Fist'' (07.23.2012)

Training today will be conducted near the baseball fields. This will be our last week in the park as we move into the big push into our new habitat just after the first! Our new computer for managing the MindBody membership/auto billing/class sign up software has arrived and we'll be setting everything up to start re-entering everyone's information/pay schedule Wednesday. Please plan to bring any cards information necessary for Weds, Thurs, and Friday. Members that establish their membership plans prior to the 1st will be grandfathered in with their current rates; CFNH will continue to honor those rates for as long as members are active as a way of saying thank you for the constant dedication and support during our short stay in the park. Any and all questions need to be handled by Samy in person, Yesssssss.

Warm-up Drills (07.23.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
15ft x Crabwalk
15ft x Bearcrawl
15ft x Broad Jump
15ft x Inchworms
**Shoulder Mobility

''Push Press Triples'' (07.23.2012)
With a 12:00 Cutoff work up to a heavy set of 3 consecutive Push Presses. Lockout must be controlled during each for the set to count.
Push Press 3-3-3-3-3

Notes:1-Rep Maximum/Percentage Calculator

''Stank Fist'' (07.23.2012)
Complete for time
10 x Handstand Push-ups
20 x Burpee Jumping Pull-ups
30 x KB American Swings
40 x Toes-2-Bar/Knees-2-Elbows
50 x Goblet Squats

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (07.23.2012)


''Beawulf'' (07.20.2012)

Warm-up Drills (07.20.2012)
Speed Rope 3:00
2 Rounds for Quality of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Shoulder Opening Drill
-Samson Stretch
-ITB Stretch

''Beawulf'' (07.20.2012)
Complete for time
Row 1000m
Run 800m
50 x Pull-ups
100 x Ring Dips
150 x Jumping Slamball (40/20lbs)
Run 800m
Row 1000m

Notes: Sets/Reps for the Pull-ups, Ring Dips, and Slamballs may be partitioned. There will be a cutoff incentive to beat as well as a modifiable options for a team assault given the ruthless nature of this wod. GET SOME, FREAKS!

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (07.20.2012)
Swim, Bike, Run, or Row (C2)
4 min on x 3:00 min rest
2 min on x :30 sec rest
1 min on x 3:00 min rest
2 min on x :30 sec rest
4 min on x Done!

Post distances to comments.

''Death By 10m & The Barbell Humbler'' (07.19.2012)

Warm-up Drills (07.19.2012)
Run 400m
3 Rounds for Quality of
6 x Medicine Ball Cleans
6 x Burpees
-Hip Mobility Complex
-Shoulder Mobility**

''Death By Ten Meters'' (07.19.2012)
Every minute on the minute complete the progressive workload outlined below:
At the top of the first minute Sprint 10m then rest the remainder of the minute.
At the top of the second minute Sprint 10m x 2... then rest the remainder of the minute.
Continue adding 1 x 10m Sprint at the top of each minute until you can no longer complete the requisite number of sprints within the minute.

Post rounds completed to comments.

''The Barbell Humbler'' (07.19.2012)
Complete as many rounds as possible 20 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (07.19.2012)
Swim, Bike, Run, or Row (C2)
3 Rounds of
:05 seconds on x :10 seconds off,
:20 seconds on x :10 seconds off,
:10 seconds on x :10 seconds off,
:30 seconds on x :10 seconds off,
:15 seconds on x :10 seconds off,
:25 seconds on x :10 seconds off
Post distances to comments.


''Carmello'' (07.18.2012)

Information Update:
CrossFit New Hampshire will not be hosting any WODs today due to the imminent lightining/hazardous weather warnings. Don't fret, we're using this extra time to continue establishing our ever improving 'footprint' in Livingston Park (30+ athletes training at once? UNREAL DAY YESTERDAY!!) with our POD, additional training gear, etc.
Feel free to assault the following Project Mayhem homework WOD below and we'll see everyone tomorrow morning, starting off of course with another Post detailing the training outline/information updates for the remainder of the week.
We also are expecting to get some definitive timeline, cost, inventory information from Inov8 and our established relationship with their regional distributer by the end of the day... plenty of exciting news coming down as soon as we get it!
Thanks again to all of our crew for helping out around their WOD times yesterday (damnit, Mom! stop telling everyone my secrets).
The impression our crew makes on new athletes, friends, and family is overwhelmingly positive, I just can not say enough in regards to the appreciation and respect I have for this community and the amazing impact it has on myself and the people around us. Keep crushing it, freaks!

''Carmello'' (07.18.2012)
Complete 3 Rounds individually for time of:
600m Hill Run
5 x Pull-ups
5 x Handstand Push-ups (or 2 x # Hindu Push-ups)
15 x Jumping Split Squats (Lunge position to start/finish)

5 x Pull-ups
4 x Handstand Push-ups (or 2 x # Hindu Push-ups)
15 x Jumping Split Squats (Lunge position to start/finish)

5 x Pull-ups
3 x Handstand Push-ups (or 2 x # Hindu Push-ups)
15 x Jumping Split Squats (Lunge position to start/finish)

5 x Pull-ups
2 x Handstand Push-ups (or 2 x # Hindu Push-ups)
15 x Jumping Split Squats (Lunge position to start/finish)

5 x Pull-ups
1 x Handstand Push-ups (or 2 x # Hindu Push-ups)
15 x Jumping Split Squats (Lunge position to start/finish)
Rest as needed ... Then Repeat!

Post times to comments.


''Power Cleans EMOTM & Natural Selection'' (07.17.2012)

Information Update:  
Today training will again be conducted by the baseball fields (please see image).
There will be a bit of work getting things set-up in the am but we're getting pretty good at this... we think.
Thanks to everyone for their help moving, dragging, setting up, and breaking down gear and training apparatus ad nauseum.
What's that? We should just dig in and build a FOB?
Hmmmm... the wheels begin to turn.

Warm-up Drills (07.17.2012)
Run 800m
2 Rounds for Quality of:
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean (45lbs)
5 x Press (45lbs)
5 x Back Squat (45lbs)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''Power Cleans EMOTM'' (07.17.2012)
Warm-up as needed before selecting a weight for Power Cleans that is challenging without allowing for a compromise of technique/safety. Each set of two Power Cleans must be completed 'unbroken' as a 'touch-and-go' set (touch the bar to the deck under control after first rep and immediately initiate the next movement. A drop and regrip = fail).
Every minute on the minute execute this type of 2 rep set, resting the remainder of the minute before repeating the effort on the following minute. 
Continue in this fashion for a maximum of ten minutes. If there are any fail sets rest for a full minute before working back into the sets (adjusting load as necessary).

Power Clean 2-2-2-2-2-2-2-2-2-2

Notes: Spoiler Alert. This is about developing technique under load, not about showcasing the inner alpha-tard ego. Don't worry, there will be plenty of time to sling some heavy weight in the VERY near future. Develop the capacity to perform the movements the right way first, earn the next challenging weight/rep record in a way that truly generates an appreciation for personal discipline and persistence.

''Natural Selection'' (07.17.2012)
Choose your own adventure...

I. For Time:
30 x Overhead Squats (95/65lbs)
30 x Pull-ups (C2B)
30 x Power Snatch/G2OH (95/65lbs)
30 x Toes-2-Bar/Knees-2-Elbows
30 x Sumo Deadlift High-Pull (95/65lbs)
30 x Air Squats
30 x KB 'American' Swings (24/16kg)

II. 2 Rounds for time of:
15 x Overhead Squats (95/65lbs)
15 x Pull-ups (C2B)
15 x Power Snatch/G2OH (95/65lbs)
15 x Toes-2-Bar/Knees-2-Elbows
15 x Sumo Deadlift High-Pull (95/65lbs)
15 x Air Squats
15 x KB 'American' Swings (24/16kg)

III. 3 Rounds for time of:
10 x Overhead Squats (95/65lbs)
10 x Pull-ups (C2B)
10 x Power Snatch/G2OH (95/65lbs)
10 x Toes-2-Bar/Knees-2-Elbows
10 x Sumo Deadlift High-Pull (95/65lbs)
10 x Air Squats
10 x KB 'American' Swings (24/16kg)

Notes: So much for trying to keep gear used to a minimum... ooops. Anyone feeling frisky is more than welcome to hit up the Twisted Special, but this time it's absolutely horrible. What? Yessssss.

Mobility WOD

CrossFit Endurance WOD (07.17.2012)
''Time Trial''
Swim: 400m TT
Bike: 8mi TT
Run: 1.5mi TT
C2: 2km TT

Post times to comments.


''Stockholme Syndrome III'' (07.16.2012)


Information Updates:
This week things will hopefully begin to run a bit smoother for our athletes coming in to train during our hours at Livingston Park. Our POD has arrived (!!!) and we've gotten our permit from the City of Manchester/Park & Rec allowing us to position the POD, Box Truck, and Pull-up rig in a semi permanent fashion over near the baseball fields where we've been conducting the majority of our training.
This is a huge deal as it will remove 90% of the headaches we've been dealing with in regards to the logistics of maintaining class times with no change to our normal schedule. We are doing our best to help improve the communication from the top down this week so that everyone can have a general idea of what we have planned for the week.
Each Monday the first part of the Post will include a weekly outline with any potential schedule conflicts and the necessary contingencies being adressed ahead of time so everyone will know what to expect. This week the entire focus will be on smoothing out the training process during our little time as a rebel workout group while 540 Commercial Street completes the work they have to get finished before we assume command of our new home.
Things have been sporadic on our website; I understand everyone's frustrations with not being able to see a WOD posted every day but please try and take into consideration this is no simple task that we are working towards with a pretty steep learning curve as we go.
By Wednesday we will have updated waivers, contracts, auto pay, billing, and class rosters on hand that will complete the process of enabling our ability to fukky function as we were able to prior to the move.
Samy, Mike A., Maggie, Chase, and Bertholemeu will be working relentlessly this week fixing all loose ends so that the remainder of our time in the wonderful outdoors can be similar to the training structure and progression we were working towards prior to the move.
We appreciate everyone's constant support and flexibility lately and we're doing everything we can to make sure those issues so far are taken care of and training is free to run much smoother over the course of the week.
Once we get everything rocking and rolling this week we will turn our attention into establishing a single time for an open house/intro course training session where friends etc. can come sip the kool-aid if they wish... the interest in CFNH has exploded since all our freaks have been training in plain view, and not that we're full steam ahead we can't wait to have a blast with the time we're spending outdoors before the final glorious move into our new home.

Here is our tentative outline for the week:
Monday- Baseball Field Location, All Normal Hours
Tuesday- Baseball Field Location, All Normal Hours
Wednesday- No Training Due To Thunderstorms, Homework Bodyweight WOD Posted
Thursday- Baseball Field Location, All Normal Hours
Friday- Track Location with Pull-up Rig and Rowers
Saturday- Make-up Training for sessions missed on Weds due to weather. Times to be determined.
Sunday- No Training

Warm-up Drills (07.16.2012)
Speed Rope 2:00 (Cumulative)
''Burgener Drill'' (2Rnds/PVC)
2 Rounds for Quality of
20ft Bear Crawl
20ft Crab Walk
20ft Standing Broad Jumps (No Pause)
-Inchworms/Cobra Stretch
-Scorpion Stretch
*Coaching Points and Technique Review: Single-Under to Double-under Progressions & Thruster ROM/Technique

''Stockholme Syndrome III'' (07.16.2012)
Complete as many rounds as possible in 15:00 of
200m Run
7 x Thrusters (115/75lbs)
Max Reps x Double-unders

Notes: Every time a set of Single/Double-unders reaches failure begin a new round with 200m of Running. 
Those looking for a twisted special today are invited to hit 6 Rounds, each individually for time with a rest of 1-2 minutes between efforts. 
Record time and max reps of double-unders per effort. Ouch. And by 'ouch' we mean Yessssss!

Post total rounds completed and lowest number of consecutive Double-unders to comments.

Skill Development (07.16.2012)
3 Rounds for Quality of
30-20-10 reps each of
Weighted Abmat Sit-ups
Goodmornings (45/25lbs)

Notes: Use a 45/25lb Bumper Plate or Barbell in the low bar back squat position for Goodmornings. 
See video below:
Goodmorning Video Demo
Mobility WOD

CrossFit Endurance Rest Day (07.16.2012)


''The Livingston Crippler'' (07.11.2012)

Today's Location Details:
Please Click on the Google Earth Map Image below to get some bearings on the 4 primary areas in which we conduct our training at Livingston Park. Today both the AM and PM sessions will be toiling away at the location marked: 'Baseball Field Area'
Any changes to this during the course of our day will immediately be reflected in this post as well as distributed to the masses of social media (Twitter and FB).

Warm-up Drills (07.11.2012)
Run 400m
7:00 x Dynamic Agility/Movement Course
5:00 x Mobility Drills (Choice)
*Movement Standards and Technique Review
5-10 Practice Reps Per Movement at own pace

''The Livingston Crippler'' (07.11.2012)
Three rounds for total points of
Power Snatch (75lbs)
Wall-ball (20/14lbs)
Box Jump (20")
Push Press (75lbs)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate" the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
As far as scaling for today the Power Snatch has mechanically similar substitutes which we will use as necessary; KB Sumo Deadlift High-Pulls, KB Swings (Russian), Hang Power Snatch, High Hang Power Snatch, and Tire Flips. Any scaled substitute movement should only be selected if it's unique merits will provide the best possible training stimulus for that specific athlete. Fitness as a broad concept doesn't advance in any tangible fashion unless the perspective in training is focused enough to hone in on those objectives which truly matter most: with a technical movement like the Snatch emphasis should be centered around the advancement of requisite skill proficiencies. Don't fret, the 'fitness domains' we measure ourselves for competence in will still show great improvement. A wise man once said something about seeing trees but not the forest or some such thing... well, that old wise man probably couldn't hit a target without first taking careful aim.
'Power' KB Swing: Range of motion will be identical to the 'Russian' KB Swing with the added allowance for equal force production on the return to the start position. Demonstration of proficiency is required prior to training this movement, instructions will be included during the Warm-up Drills.
Reminder: The weights/box heights are only guidelines to start with. Pain of pride or pain of progress?
The ??? means 'uh-oh'. I could give a spoiler alert but what's the fun in that?
There will be point milestones established for those looking to proceed into the fourth and fifth bonus rounds. Get after it if you can.
You freaks know the drill. Fasterrrrr.

Post total points to comments.

Skill Development (07.11.2012)
Time permitting we will be providing an introduction to the KB Turkish Get-up. 
Mobility/Recovery/Hydration are required! You'll need it if there's a chance of surviving this hot, humid week of training.

Mobility WOD

CrossFit Endurance WOD (07.11.2012)
''Tempo 85% or RPE 16''
Swim: SC: 12min, LC: 15min, U: 35min
Bike: SC-LC 60min, U: 80min
Run: SC: 20min, LC: 30min, U: 60min
C2: 25min

Post times to comments.


''Back Squat 5-5-5-5-5 & If You Could Ride A Bull In That Time'' (07.10.2012)

4PM, 5PM, 6PM Location Update: Training Classes Will Be Set-up/Conducted at the 'Track' Location we've used previously at Livingston Park from 4pm to close this evening!
We Will Now Post an AM/PM Section at the head of each day's training outline with an image map of the entire park; There are 4 main locations within the Livingston Park-Dorrs Pond complex that we can bounce around between depending on the training we are conducting for that day and the myriad of other logistical variables we are constantly monitoring. Things are getting better by the day... Big News coming about the Asymmetrical Games and an even crazier opportunity that was presented to us today from our friends at Tactical Athlete and it's founder/owner Jeff Martone (Who runs the CrossFit KB Certs as well...)
540 Commercial Street Work is moving forward rapidly. More news to come as we receive it. Please help us by communicating on social media or the comments section as often as possible to one another so that we can get the information out to as many as possible as expeditiously as can be expected. 
Thank you,

Warm-up Drills (07.10.2012)
Run 400m
15-12-9 for Quality of
Wall Squats (Fence)
Abmat Sit-ups
SDHP's (45lbs)
-Shoulder Mobility
-Inchworms to Cobra Stretch
-Sumo Squats

''Back Squat 5-5-5-5-5'' (07.10.2012)
**12:00 Cutoff **
Using no more than 5 workings sets attempt to exceed a previous five repetition maximum. Form/Quality and progressive range of motion are heavily prioritized today. Begin where we left off with competency refinement and go as challenging as possible with weight within the confines of immaculate execution with regards to technique.

Back Squat 5-5-5-5-5

Notes: 1-Rep Maximum/Percentage Calculator

Post loads/sets/reps to comments.

''If You Could Ride A Bull In That Time'' (07.10.2012)
**15:00 Cutoff**
 Complete the following for time
Row 50kcal
15-12-9 reps of
Hang Power Clean and Jerk (95/65lbs)
Thrusters (95/65lbs)
Row 50kcal

Notes: *All sets of Hang Power Clean & Jerks and Thrusters hold an instant tax if any set is 'broken'. After dropping the bar or putting it on the deck and resting before a set is concluded the athlete must Walk 25m away from their rower/barbell set-up area before proceeding through the round they are working on. This distance continues to add up until the obvious long sprint back to the rower before completing the WOD... A gift? No, probably not what we'd say 'feels like a bonus round'. Yesssss!

Mobility WOD

CrossFit Endurance WOD (07.10.2012)
''2x Time Trial''
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals

Post distances to comments.


''Banjo Sale'' (07.09.2012)

Warm-up Drills (07.09.2012)
Run 800m
10-12 reps for Quality of the WOD movements
*Instruction and Review will be conducted as a class during the above rep/workload.
Mobility x 5-6 Drills/5-8 Minutes of Quality Effort

''Banjo Sale'' (07.09.2012)
Complete for time
10-9-8-7-6-5-4-3-2-1 reps of
Jumping Slamball (40/20lbs)
Static Dips/Ring Dips
'American' KB Swings

Notes: Now that we've got all our gear coming in all over the place the Matador Static Dip Station attachments to our outdoor Pull-up Rig are available; today the focus will be on re-defining a much more intuitive (and familiar) progressive system through which our athletes may progress towards Ring Dip and Muscle-up Skill Development/attainment. I know, I know... you just want to thrash through the WOD and ignore the dork programming your training. Tough sh#t! I've been waiting to have all of these additional assets available for our crew to begin progressing exponentially faster on their journeys towards whatever fitness goals bekon on the horizon so you'll listen and enjoy!
The 'American' movement title simply establishes a range of motion that goes all the way overhead. After the insightful and intense course in NJ that I was lucky enough to attend I'm very much looking forward to a detailed curriculum during our remaining time in the park (spoiler alert: the next CFNH order coming in this week is all Kettlebells... YESSS!)
Ok, enough rambling. Go make a scene in the park...Right...Meow. What?

Skill Development (07.09.2012)
Rest up for tomorrow. Training regimented hours resume. Back Squat Strength training will be the first order of the day, come prepared and well rested for what will be one hell of a fight.

Mobility WOD

CrossFit Endurance Rest Day (07.09.2012)


There is no organized Saturday training planned for this week, we are diligently working to unveil an amazing new interim set-up in the park for our crew Monday. We've finalized the majority of our timeline for the next 3-4 weeks as well as opening day in our new home... This before Sunday evening we will be posting everything we know in an itemized list to keep everyone as informed as possible. Get excited, this week is where things start to get interesting... YESSSSS.

''Mikhael & Bert's Team Challenge'' (07.06.2012)

**Our outdoor Monkey Rig/Pull-up structure has arrived; we will attempt to get everything set-up so we can use it starting monday! We're looking at a tentative 3 weeks in transition before being able to take residence in our new home, thank you to everyone for your continued patience.

Warm-up Drills (07.06.2012)
Run 800m
3 Rounds for Quality of
7 x Push-ups
7 x Bumper Plate Ground-2-Overhead
-Mobility x 5:00

''Mikhael & Bert's Team Challenge'' (07.06.2012)
We're not telling... It would ruin the surprise muahaha.

Skill Development (07.06.2012)
8 Rounds of Tabata Protocol x Abmat Sit-ups

Mobility WOD

CrossFit Endurance WOD (07.06.2012)
Swim, Bike, Run, or Row (C2)
5:00 x 2:00 Rest
5:00 x 2:00 Rest
1:00 x :30 Rest
1:00 x :30 Rest
1:00 x :30 Rest
1:00 x :30 Rest
1:00 x :30 Rest

Hold maximum distances possible on all work intervals.

Post distances to commments.


''Murph's 5th of July Twisted Special'' (07.05.2012)

WOD will be in Livingston Park today with the 1 mile run going around Dorrs Pond. Yessssssss! 

Warm-up Drills (07.05.2012)
*Movement Technique Review
-KB Swing
-Air Squat
5:00 x Mobility

''Murph's 5th of July Twisted Special'' (07.05.2012)
For Time
Run 1 mile
100 x KB Swings
200 x Push-ups
300 x Air Squats
Run 1 mile

Notes: Technique and quality of movement are paramount. Get some freaks!

Skill Development (07.05.2012)
Rest for the madness coming tomorrow...

Mobility WOD

CrossFit Endurance WOD (07.05.2012)
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec. 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill. Treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
Post times to comments.

Post times to comments.


CFNH will be closed until Thursday (Thursday and Friday: normal hours at Livingston Park)

We will be using this time to logistically prepare the outdoor set-up for our crew, it's actually pretty awesome and we stumbled on an opportunity that will allow us to keep things permanently set-up outdoors while the renovations continue at 540 Commercial St.
Battle CrossFit has offered to let our athletes head up and jump in on any of their WODs as well while we transition into our new home; starting Monday based upon the weather schedule we will post a timeline for the each week with a heads up if there are inclement weather days so everyone can plan on dropping by in Epsom for some Battle CF Madness (unreal facility!).
There will be a WOD posted for tomorrow, and each day thereafter by 430am, keep slaying them, freaks! With the momentum we've had lately there will be no stopping us once we get into our new space! Yessssss!

**UPDATE: July 14th LIVE WOD AT REEBOK IN MERRIMACK!! See Chase for Details!!



-"MIKE A."