''Cranberry Marmalade'' (08.31.2012)

**INTRO COURSE TIME CHANGE**
THIS COMING WEDNESDAY THE 6:45PM START TIME HAS BEEN CHANGED TO 6:15PM! WE WILL EMAIL AND CALL EVERYONE TO LET THEM KNOW... PLEASE HELP SPREAD THE WORD! 
Anyone with scheduling conflicts please let us know and we can work around it for the time being. We will address the options we are able to provide for those in the Intro Course as far as class times during the day and make a decision based on what works best for our new athletes. See the schedule changes to normal class hours as well below under notice section III&IV.

**IMPORTANT NOTICES/INFORMATION**
I. Open Gym Saturday Hours Return:

CrossFit New Hampshire will once again provide a weekend arena for just the sort of mayhem and debauchery only CrossFitters seem to get excited about on a Saturday morning: 9-11am

(FYI: Those willing to stay for a short while after to help clean the facility will be compensated with hundreds of grams of chocolate protein. Why would we bribe you? Because my Grandfather and the entire Purple Posse of Irish freaks are inbound at noon for my official white glove inspection and I better pass or I'll be getting destroyed by tiny freckled women and the stern role model that helped spawn such demon-strocities... Carry on.)

II. A Reminder that all athletes need to pay their dues by Tuesday:

There will be a $25 late fee after that point and we also unfortunately will not be able to allow those with outstanding me

mbership dues to train until their respective balances have been paid. Please help your Coaches/Trainers remain focused on that which truly matters: training/programming/facility development/events creation/etc. We love doing what we are passionate about, what we are driven and compelled to create each day for our athletes... this is why we need everyone to help ensure the few responsibilities we've placed on our athletes are taken care of on time and without compromise.

III. Monday we are closed but will post a WOD:

...for those looking to exert laborious effort on their Labor Day Holiday (Irony).

IV. Tuesday we will be attempting to return to CFNH's traditional training schedule/hours which are outlined below:

Training Schedule (M,T,W,Th,F)
Morning Class Start Times: 5am, 6am, 7am, 8am, 9am
Evening Class Start Times: 4pm, 5pm, 6pm

Saturdays Open Gym: 9-11am

Sigh. Yes, we finally admit we might feel a bit sorry for those poor CrossFitters that have schedule/class time convenience conflicts. We appreciate the continual reminders from those wishing to have their old class times re-established... Looks like complaining so $* %!@! much actually worked.

These class time changes are going to be conditional, however, as we will need all of the athletes attending each training session to arrive on time. Walking into the gym on the hour will not do at all, everyone needs to make sure they are changed and ready to rock and roll 5 to 10 minutes prior to the hour in order to ensure Coaches/Trainers can cover everything they need to for the day. We will also need those athletes arriving for the follow on class to please allow the current session to finish up before coming out and engaging athletes, friends, trainers, coaches, or indoor lawn gnomes in daily pleasantries. Here's a rough outline of events (This guide may be printed out if necessary):

Pain first, then post wod mobility training/myfascial release, then focused re-hydration and re-fueling, then deoderant... finally socialization may take place if enough oxygen remains available.

PLEASE BE ON TIME. LATE WITH A REASON ONCE IS UNDERSTANDABLE, RECURRING HABITS WILL RESULT IN ATHLETES BEING UNABLE TO TRAIN IN THAT CLASS IF IT STARTS WITHOUT THEM.

Warm-up Drills (08.31.2012)
Row 2 Minutes
2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Hang Power Clean (45lbs)
5 x Thrusters (45lbs)
10 x Barbell Roll-outs (Hollow Body Pos.)
-Individual Mobility Prep work with a primary emphasis on the Front Rack/Receiving Position Drills
-Groiners
-Scorpion Stretch
-Calf/Soleus Stretch
-ITB Drop Lunge

''Cranberry Marmalade'' (08.31.2012)
Complete the following for time:
Row 500m
Then...
3 Rounds of
3 x Hang Power Cleans (225/155lbs)
6 x Burpee Rope Over-Unders
9 x 'Unbroken' DB Thrusters (50/35lbs)
Then...
Row 350m
Then...
Rest 5:00 (active)
Then...
Repeat the workload again for time at maximal effort.

Notes: We want two complete, all-out efforts today. Scale loads for Hang Cleans and DB Thrusters as necessary. Those that want may perform 18 x Wallball Shots (Unbroken) in place of DB Thrusters if we run into a shortage of DB's.
Oh, and thank Mike A. for inspiring this slayer of a WOD as we'll all be enjoying the hardship outlined as our unique way of honoring and thanking Mike for the unbelievable work he contributed over the course of the summer with supporting the move, training and coaching our athletes, backing up the mad midget of 540 Commercial St unconditionally... the long list of that which we have to thank this blonde wise-ass for is too boring to type out... However, the most profound and awe inspiring contribution (outside of the incredible time and effort that went into refining his professional knowledge/experience base in a relentless persuit of developing himself into the kind of Coach that will be truly missed as the natural talent and intangible qualities Mike brings into Coaching are simply invaluable) came from an unwavering dedication and relentless work ethic as we toiled away for endless hours constructing what would become this amazing new home of ours...
Mike, From the ground up after spending a month homeless with us in Livingston Park we're extremely proud to have had you working with us in establishing the very foundations of this new CFNH Stable.
It has been one hell of a summer, homie, thank you for everything; Naturally, we can't wait to have you back here this fall and winter slaying foo's. YESSSSSSSS.

Post both times individually to comments.

Skill Development (08.31.2012)
**Optional Today**
30 x Turkish Get-ups (24/16kg) for Quality
Alternating Arms on each repetition.

Mobility WOD

CrossFit Endurance WOD (08.31.2012)
''Time Trial''
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min

Post distances to comments.

''Weighted Dips 1RM + Bodyweight Rep Record & Annie Gets Abusive'' (08.30.2012)

Intro Course:
Sept 5th
6:45PM Start
Please contact us ahead of time to come by and fill out registration papers, waivers, set-up membership payment options and meet our staff/crew of athletes!

NEW WEBSITE IMMINENT!
I am in the final push for website content inclusion and design refinement with Kate and crew from Sitesasrxd.com!
We will put a screen shot up on our facebook page for any potential input our web ninjas from CFNH might wish to contribute before the final launch.
...BUT WE ALSO NEED YOUR HELP!
If there are any of our crew who are willing to provide their personal input/provide a narrative or write-up detailing what CrossFit New Hampshire means to them and what their journey has been like so far training among this unique community we would be honored and ecstatic to see it! There is a pretty legitimate front and center 'Stories' section highlighting the experiences our athletes have had and no matter the length of text or simplicity (umm or complexity) of content we want to showcase everyone that is interested/willing to share their personal CrossFit saga of hardship, strife, toil, and victory. YESSSSSS.

Warm-up Drills (08.30.2012)
Row 3:00 (Power Curve)
9 Fundamentals x 5 reps each (Quality)
''Burgener Drill'' (3Rnds/PVC)
-Individual Mobility work x 5:00

''Weighted Dips 1RM & Bodyweight Rep Record'' (08.30.2012)
Using Static Dips work up to a 1 rep maximum. Rest 2:00 before proceeding through an attempt at establishing the maximum number of strict Static Dip Repetitions possible 'Unbroken'.

Weighted Static Dips 1-1-1-1-1
Rest 2:00
Max Reps x Static Dips (Bodyweight/Strict)

Notes: Use band progressions as necessary. Those that aren't ready for strict weighted dips will work through two rounds of 5-4-3-2-1 reps of their current band assisted dips with strict form/execution. Rest as needed between efforts, breaking up sets as necessary; for scaling purposes 30 reps of strict form, no kipping dips are what we consider the priority today. Progressions for Pull-ups and Dip/Pull-up Progressions will be outlined and posted on the board today so everyone has a better perspective with which to focus on; defining milestones will help focus the efforts of those moving towards a new movement/goal. Get some, freaks!

''Annie Gets Abusive (08.30.2012)
50-40-30-20-10 reps for time of
Double-unders
GHD Sit-ups

Notes: Those that worked on their progressions towards GHD Sit-ups last week should be picking up today where they left off completing the last GHD Sit-up WOD. Scale to Anchored Abmat Sit-ups as necessary.
Those with infrequent Double-unders should be subbing in 2x Attempts (hit or miss), those still working on their first Double-under should substitute 4 x Single-unders where today's emphasis lies in staying in contact with the ground for as little time as possible during each revolution/jump with the rope. Max turnover/revolutions = coordination gains = transference into Double-under Capacity. Yessssssss.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (08.30.2012)
''2x Time Repeats''
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.

''Frelen'' (08.29.2012)

Intro Course:
Sept 5th
6:45PM Start
Please contact us ahead of time to come by and fill out registration papers, waivers, set-up membership payment options and meet our staff/crew of athletes!






Warm-up Drills (08.29.2012)
Run 800m
2 rounds for Quality of:
5 x KB Sumo Deadlift High-Pull
5 x KB Swings
7 x Burpees
-Shoulder Mobility
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''Frelen'' (08.29.2012)
For Time:
400m Run
21 x KB Swings (32/24kg)
21 x Pull-ups
400m Run
21 x KB Swings (32/24kg)
21 x Pull-ups
400m Run
21 x KB Swings (32/24kg)
21 x Pull-ups

Post times to comments.

Skill Development (08.29.2012)
Cumulative Holds of
1:00 x Ring Support (w/ Turn-out and Hollow Body Position)
1:00 x L-sit (from bottom of Chin-up Position emphasizing active shoulders throughout)

Mobility WOD

CrossFit Endurance WOD (08.29.2012)
''Tempo 80/90%''
80% for the first half, 90% for the last half. Choose distance based on your upcoming event.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10 mile, LC:18 mile, U:25 mile
Run: SC:1.5 mile, LC:5miles, U:10miles
C2: SC:2k, LC:5k, U:8k

Post times to comments.

''Choose Your Own Adventure III'' (08.28.2012)

Intro Course: 
Sept 5th
6:45PM Start
Please contact us ahead of time to come by and fill out registration papers, waivers, set-up membership payment options and meet our staff/crew of athletes!

Warm-up Drills (08.28.2012)
3:00 x speed rope
2 rounds for Quality of
10 x Push-ups
10 x Squats
12 x Sit-ups
*5-8 Minutes x Individual Mobility Drills






''Choose Your Own Adventure III'' (08.28.2012)
Complete For Time
25 x burpee jump touches
Row 1000m
6500lbs x Ground-2-Overhead (Through Full Squat)

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

Skill Development (08.28.2012)
Rest and Recover; Mobility and Myofacial Release (Foam Rolling)!

Mobility WOD

CrossFit Endurance Rest Day (08.28.2012)

''Front Squat 3-3-3-3-3 & A Lemon Shoot'' (08.27.2012)

"At the peak of tremendous and victorious effort, 
while the blood is pounding in your head, 
all suddenly comes quiet within you. 
Everything seems clearer and whiter than ever before, 
as if great spotlights had been turned on. 
At that moment, 
you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. 
There is no more precise moment in life than this, 
the white moment, and you will work hard for years, 
just to taste it again." 
--Yuri Vlason, Soviet Weightlifter

Warm-up Drills (08.27.2012)
Run 800m
*Air Squat/Back Squat/Front Squat stance and technique review
*10-12 Technique Practice Reps of Air Squats (Facing wall/bench)
Then...
12-9-6 reps each for Quality of
KB Swings (American)
Goblet Squats
Hollow Rocks
*Choose a minimum of two mobility drills to work through (5-8 minutes) from the Front Rack Position reference guide.

''Front Squat 3-3-3-3-3'' (08.27.2012)
Work through the following sets/reps with immaculate form going only as heavy as ideal technical execution allows. The Front Squat is one of the movements we train through that tends to be severely dependent upon genuine effort/time spent working through the most critical mobility drills (unique to the athlete's specific personal mobility limitations).
Diligence during preparation/warm-up time greatly increases the likelihood of discovering one's true potential for Front Squat strength (while lingering and unaddressed mobility issues are bound to dampen or obscure any ability of the athlete to exhibit a true 3 rep maximum).
Any athletes that are not yet fully confident and capable with the Air Squat and Back Squat movements will be substituting those in today in place of Front Squats.

Front Squat 3-3-3-3-3

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

''A Lemon Shoot'' (08.27.2012)
Complete as many rounds as possible in ??:?? of
Run 200m
7 x Suitcase Deadlift
7 x 1-Arm Push Press
7 x Suitcase Deadlift
7 x 1-Arm Push Press

Notes: Suitcase Deadlifts may be performed with a medley of hellish objects; Barbells, KB's, Sandbags, DB's, Nick Fortin... Anything goes. It will be critical for both safety and the efficient accomplishment of the workload to focus on applying the principals of traditional Deadlift and Push Press Technique despite the awkward nature of the lifts, practice/review of how to properly execute each movement will be done prior to kicking off each vicious heat today.
Spoiler Alert: Best performance of the day will get a CFNH hoodie (coach's will pick tonight). Bribery? Nope. Incentive to slay thyselves... Oh, and we're hiding the clock on our crew today for a multitude of reasons... most of which are sarcastically malicious; but not all... we think.
Bring it, freaks!

Mobility WOD


CrossFit Endurance WOD (08.27.2012)
"6 x 3:00 Intervals with Variable Rest’’
3:00 min x 1:00 rest
3:00 min x 3:00 rest
3:00 min x 1:00 rest
3:00 min x 3:00 rest
3:00 min x 1:00 rest
3:00 min x Done!

Post distances to comments.

''Team Nutts'' (08.24.2012)

Image: Marilyn and family at the Grand Canyon!

Warm-up Drills (08.24.2012)
Run 800m
Burgener Warm-up x 3 rounds (PVC)
Two Rounds for Quality of:
5 x Deadlift (45/30)
5 x Hang Power Cleans (45/30)
5 x Front Squats (45/30)
5 x Press (45/30)
5 - 8 minutes of Mobility



''Team Nutts'' (08.24.2012)
With only one teammate going at a time work through the following movements.
10 x Handstand Push-ups
15 x Tire Flips/Deadlift
25 x Box Jumps (30'')
50 x Pull-ups
100/50 x Wallball/Team Ball
200 x Double-unders
Run 400m (45lbs)

Notes: Each athlete must accomplish the rep load prescribed, where the two exceptions are tire flips can be both teammates together on the Biggie McBadass tire or 15 reps per athlete on the conservative option for tire size. Wallball shots are for 100 reps per athlete, alternating each repetition and working together to make it through the workload. Each athlete must carry the bumper plate for 400m total.

Post times to comments.

Skill Development (08.24.2012)
Work on 1 random skill for 5-10 minutes that currently is considered a 'personal goat'. See Coaches/Trainers for assistance as needed.

Mobility WOD

CrossFit Endurance WOD (08.24.2012)
"Short Time Trial"
Swim: 500m/y TT
Bike: 5k TT
Run: 1 mile TT
C2: 1500m TT

Post distances to comments.

''Home Sweet Abattoir'' (08.23.2012)

Warm-up Drills (08.23.2012)
2:00 x Speed Rope
''Burgener Drill'' (2 Rnds/45lbs/PVC)
2 Rounds for Quality/Instruction of:
5 x Snatch Grip Deadlift
5 x Hang Power Snatch (45lbs)
5 x Snatch Grip Rack Jerk
5 x Overhead Squats (45lbs)
-Shoulder Dislocates x 10 (PVC)
-Shoulder Mobility additionally as needed
-Scorpion Stretch
-ITB Stretch
-Calf/Soleus Stretch

''Home Sweet Abattoir'' (08.23.2012)
Complete 4 Rounds of the following; attemping to execute as many repetitions as possible during each work interval. After the first 4 Rounds have been completed rest 1:00 to recover and record scores thus far before storming back through an additional 4 Rounds with the objective of meeting or exceeding as much as possible any movements prior rep records.
This one is going to sting a little...
:30 x Max Reps Power Snatch (75/55lbs)
:15 x Rest
:30 x Max Reps Slamball/Sledgehammer Strikes
:15 x Rest
:30 x Max Reps Shoulder-2-Overhead (75/55lbs)
:15 x Rest
:30 x Max Reps Double-unders
:15 x Rest

Notes: Substitutions today for Double-unders will be Box Jumps. Power Snatch substitutes may be either KB Swings or Bumper Plate Ground-2-Overhead as needed based on safety/technical proficiency of the lifts. Get some, freaks...
Spoiler Alert: With this wonderful new, shiny, ninja clock we can preset custom intervals... Which may or may not mean the second time through this travesty of a WOD potentially could leave deep scars on various CrossFitter souls... What? Yesssssss.

Post total reps/points (or per movement if possible) to comments.

Skill Development (08.23.2012)
Complete as many rounds/reps as possible for Quality against an 8:00 Running Clock
1 x Wallwalk Into Handstand Hold and Back
4 x Pistols (alt.legs)
:10 x Ring Support (static hold)
4 x Pistols (alt.legs)

Notes: 
**Today's Skill Development Is Optional** 
Those needing additional practice/confidence working the actual kick-up into a handstand (against a wall or with coach/spotter assisting freestanding hold) may substitute in 1 x Kick-up with a :05-:10 hold each round for the Wallwalk.

Mobility WOD

CrossFit Endurance WOD (08.23.2012)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1min on, 1 min off,
1 min on x :50 sec rest,
1 min on x :40 sec rest,
1 min on x :30 sec rest,
1 min on x :20 sec rest,
1 min on x :10 sec rest,
1 min on x :20 sec rest,
Continue back up the ladder until...
1 min on x :50 sec rest,
1 min on x Done!

Post distances to comments.

''Bench Press 5-5-5-5-5 & Kindergarden'' (08.20.2012)

Friendly Reminder: Those that still need to pay dues for the last two weeks of August need to do so before the weekend. Please bring necessary payments to any class times, we will be accepting them prior to training Weds, Thurs, and Fri. This is the last week we can allow access to the facility for those with outstanding dues. Set-up for recurring debit is mandatory for those wishing to keep their initial membership rates. Thank you for your immediate attention to this.

Warm-up Drills (08.22.2012)
Surprise...
*Bench Press, Back Extension, GHD Sit-up movement review

''Bench Press 5-5-5-5-5'' (08.22.2012)
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows. Those that have been Bench Pressing or Pressing regularly during the past month will be free to chase a new 5 rep maximum if they wish. Athletes just getting back into the fight will be working through challenging sets no greater than 75% of any previous personal record (as a guideline for safety and to help ensure the focus remains on refreshing/establishing proper mechanics through the lift).

Bench Press 5-5-5-5-5

Notes: The Bench Press movement is commonly deceptive as it appears to be overwhelmingly simple to perform, which is usually why there tends to be such a main stream fitness disposition to shoulder injury during training through it, this is why we will be refreshing and reinforcing the appropriate technique for this lift today. The transfer of strength gained through proper lifting technique here is invaluable and often overlooked... Get excited. Day by day our crew is making gains once again in the new Stable... YESSSSSS.

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

''Kindergarden'' (08.22.2012)
Complete for Time:
15 x L-sit Pull-ups
Run 400m
Then...
21-15-9-15-21 reps each of
GHD Sit-ups
Back Extensions
Then...
Run 400m
15 x Burpee Jump and Touch (2 Hands to Any Pull-up Bar)

Post times to comments.

Notes: Scale L-sit Pull-ups to 15 x Deadhang Pull-ups/Chin-ups and 15 x Knees-2-Elbows (or 30 x Leg Raises from the supine position as necessary).

Mobility WOD

CrossFit Endurance Rest Day (08.22.2012)

''Power Clean 2-RM & An Un-American Tea Party'' (08.21.2012)

Warm-up Drills (08.21.2012)
Run 800m
Burgener Warm-up x 3 rounds (PVC)
Two Rounds for Quality of:
5 x Deadlift (45/30)
5 x Hang Power Cleans (45/30)
5 x Front Squats (45/30)
5 x Press (45/30)
5 - 8 minutes of Mobility

''Power Clean 2-RM'' (08.21.2012)
After warming up appropriately, take no more than 15 minutes and 5 sets to establish a 2RM Power Clean. 
Today's focus is on refreshing technique and efficient execution; Don't let an ego get in the way of true progress.

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

''An Un-American Tea Party'' (08.21.2012)
50-35-20 Kcal/Reps for time of
Row (kcal)
Wallball (20/14lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (08.21.2012)
Swim, Bike, Run, or Row (C2)
2 x (5min x 2min rest)
5 x (1min x :30 rest)

Notes: The 1 minute intervals start immediately after the second 2min recovery
Hold maximal distances possible.

Post distances to comments.

''Back Squat 5-5-3-3-3 & Mr. Slugworth'' (08.20.2012)

Warm-up Drills (08.20.2012)
Run 800m
2 Rounds of
7 x Push-ups (CFGS)
7 x Air Squats
-Samson Stretch
-Groiners
-Scorpion Stretch
-Shoulder Dislocates
-Sumo Squats

''Back Squat 5-5-3-3-3'' (08.20.2012)
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows. Those that have been squatting regularly during the past month will be free to chase a new 5 or 3 rep maximum if they wish. Athletes just getting back into the fight will be working through challenging sets no greater than 80% of any previous personal record (as a guideline for safety and to help ensure the focus remains on refreshing/establishing proper mechanics through the lift).

Back Squat 5-5-3-3-3

Notes: Warm-up sets and reps are not listed as part of the five working sets above, use two to three progressively heavier sets of 3 reps each to prime yourselves for the workload ahead. Get some, freaks...
1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Mr. Slugsworth'' (08.20.2012)
Complete as many rounds as possible in 15:00 of
6 x Pull-ups
9 x Ring Dips
12 x SDHP (95/65)

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (08.20.2012)
''Tempo 85%/RPE16''
Swim: SC:12min, LC:15min, U:35min
Bike: SC-LC:60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: SC:8min, LC:20min, U:45min

Post distances to comments.

''Weighted Pull-ups & Nancy'' (08.17.2012)

Warm-up Drills (08.17.2012)
Row 1000m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups
15 x Wall Squats
-5 to 8 minutes of Individual Mobility Work

''Weighted Pull-ups'' (08.17.2012)
Work through the following Pull-up sets and reps, increasing in load as necessary:

Weighted Pull-ups 5-3-3-1-1-1-1-1

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

''Nancy'' (08.17.2012)
5 Rounds for time of
Run 400m
15 x Overhead Squats (95/65lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (08.17.2012)
''10xTime''
Swim: 10 (:20 x 2:00) Use pull paddles and a float buoy.
Bike: 10 (:20 x 2:00) Hill Sprints. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 10 (:20 x 2:00) Hill Sprints or for treadmills use 7-10% grade.
C2: 10 (:20 x 2:00) Damper Setting 8-10.

Notes: Come into each interval at a full sprint.

Post distances to comments.

''Heroes WOD: McKenna & Glover'' (08.16.2012)

''Greater love hath no man than this; that he lay down his life for his friends.''




 

Warm-up Drills (08.16.2012)
Speed Rope x 3:00
-Dynamic Mobility Complex (20ft per)
-5 to 8 Minute of Individual Mobility Work
-Movement Technique/ROM Review



''Heroes WOD: McKenna & Glover'' (08.16.2012)
5 Rounds for time of
10 x Power Cleans (Bodyweight)
50 x Overhead Walking Lunges (45/25lbs)
50 x Double-unders
8 x Power Cleans (Bodyweight)
40 x Overhead Walking Lunges (45/25lbs)
40 x Double-unders
6 x Power Cleans (Bodyweight)
30 x Overhead Walking Lunges (45/25lbs)
30 x Double-unders
4 x Power Cleans (Bodyweight)
20 x Overhead Walking Lunges (45/25lbs)
20 x Double-unders
2 x Power Cleans (Bodyweight)
10 x Overhead Walking Lunges (45/25lbs)
10 x Double-unders

Notes: Remember their sacrifice... One died trying to save the other.

Skill Development (08.16.2012)
Rest for tomorrow...

Mobility WOD

CrossFit Endurance Rest Day (08.16.2012)

''Deadlift Baseline 5-5-5-5-5 & Pushing Diabolic II'' (08.15.2012)

Warm-up Drills (08.15.2012)
Run 800m
9 Fundamentals x 5 reps each (QUALITY!)
-5 to 8 minutes of Individual Mobility Drills

(**Excitement FYI: Our awesome new posters designed by Catalyst Athletics and the original mind behind the Mobility WOD website/training, Kelly Starrett, have finally arrived... today we get them blown up and laminated so all of our athletes will have visual references relative to the myriad of drills we prescribe based on each athletes personal sticking points/limiting factors... YESSSSSSSS!)

''Deadlift Baseline 5-5-5-5-5'' (08.15.2012)
*With a 20:00 Time Limit
Warm-up with 2-3 sets of Deadlifts before progressing through 5 sets of 5 reps each going no heavier than immaculate form will allow. 'Heavy' is a relative term; stay below 80% of any previous Personal Records and work on refreshing your technical proficiency in this movement... trust us, you'll be sore regardless.
Deadlift 5-5-5-5-5

Notes:1-Rep Maximum/Percentage Calculator

''Pushing Diabolic II'' (08.15.2012)
21-15-9 reps/kcal for time
Row (kcal)
Push Press (135/95lbs)
Ring Dips
Burpees
Post times to comments.

Mobility WOD

''Skill Development'' (Optional)

35-25-15 reps at your own pace, focusing on quality and technique review of:
GHD/Abmat Sit-ups

CrossFit Endurance WOD (08.15.2012)
''Heavy Tosh''
Swim: 10lb vest 3x(50m/y + 100m/y + 200m/y)
Bike: 30lb vest 3x(1/2mile + 1 mile+ 2 mile)
Run: 20lb vest 3x(200m + 400m+ 600m)
C2: 20lb vest 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.

''Jackie'' (08.14.2012)

Warm-up Drills (08.14.2012)
Row 3:00
2 Rounds of
20ft x Bear Crawl
20ft x Crab Walk
20ft x Leg Kicks
20ft x Butt Kicks
20ft x Duck Walk
20ft x Inch Worms
*Thruster, Rowing, and Pull-up technique/ROM Review and Practice
*5 to 8 Minute of Individual Mobility Drills


''Jackie'' (08.14.2012)
For time
Row 1000m
50 x Thrusters (45/30lbs)
30 x Pull-ups

Post times to comments.

Skill Development (08.14.2012)
''Atabat Ring Support Holds''
8 Rounds of (:10 work x :20 rest) for Ring Support Static Hold

Mobility WOD

CrossFit Endurance WOD (08.14.2012)
8 Rounds (:30 x :20 rest)
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike (with wattage tool), or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at a 12% grade. Adjust pace to represent 0-30 sec slower per mile than best 5k time. Do not reduce the speed.
C2: Damper Setting on 8.

Post distances to comments.

''Persistence Is Omnipotent'' (08.13.2012)

WELCOME TO OUR NEW HOME!
Finally... 
With amazing and unprecedented amounts of help and support from a core of individuals (led by my Mom & Sister!) I'm quite lucky to know we are finally opening back up on our training schedule outlined below. This next two weeks is focused on getting our athletes all set-up rocking and rolling in this new, wonderful dream facility! MindBody Software has been integrated into the new website and will be user friendly and running prior to the 1st of Sept (when all final changes go into effect, details available at that time).
We are focused only on finishing up our renovations, getting the gear in (75 more stall mats arrive today after 10am, 25 later this week, ceiling hardward to mount ropes and rings by weds, etc.), and forming the core schedule/programs we are adding into the training day we normally conduct (CrossFit KIDS, and intro training courses for example). 
Thank you for all supporting and understanding the constant work that will continue going on around our training/program execution. 
THIS IS GOING TO BE UNREAL! WAIT TIL OUR FREAKS ALL SEE IT!!! YESSSSSSS! 

New Training Hours:
5:00am
6:15am
7:30am
8:45am
--
4:15pm
5:30pm
6:45pm

(A Note on Parking: Parking behind our building directly adjacent to our space is limited to the five labelled CrossFit spots across from our doors (we are working to acquire more). Open spots in this lot are available ONLY BEFORE 8AM AND AFTER 6PM (they tow from this area if in violation). Between 8am and 6pm please park in the labelled CrossFit spots or at any of the following:
Along Bedford St, any city parking available, public lots, UNH lots, 500 Commercial St area on street, etc.
We will provide information on where and how to get permits from some of the lot owners in the area, including UNH and our landlord. We've already submitted the appropriate requests for information and it will become available this week.
<a href="https://www.facebook.com/CrossFitNewHampshire?ref=hl" target="_top" title="CFNH Facebook Page: All Updates Here">CFNH Facebook Page: All Updates Here</a>)

Warm-up Drills (08.13.2012)

Row 3-4 minutes (Technique Review/Practice)
9-6-3 Reps each (for Quality/Practice) of
Front Squats (45/30/lbs)
Push Press (45/30/lbs)
Thrusters (45/30/lbs)
*5 Minutes of Mobility Drills (Individual)
''Persistence Is Omnipotent'' (08.13.2012)
3-5 Rounds of the following:
Complete as many sets as possible in 3 minutes of:
3x Thruster (95/65lbs)
6x Box jump (24/20'')
9x Russian/Power KB swings (24/16kg)
Rest 1:00...Repeat!

Notes:
*Russian Swings are to eye level.
*Power Swings have the same requisite range of motion as Russian Swings but allow for the athlete to add force/effort on the KB during it's decent should they wish to accelerate their speed of progress through the workload (if proficiency allows).Athletes unable to maintain work output (scoring similar numbers on each subsequent round relative to their best efforts) may be given additional rest interval time or be encouraged to hit three rounds all out vs. five.
Spoiler Alert; This week is going to sting.

Post sets completed during each 3 minute round to comments.

Skill Development (08.13.2012)

Everyone will be encouraged to execute 10-30 unweighted Deadhang Pull-ups or Chin-ups based on current fitness level and any amount of deconditioning experienced.
Any set/rep scheme is acceptable; a little extra effort and discipline in the immediate relieves the hardship of suffering to make up lost ground post-script.

Notes: The Skill Development will be on each athlete's own time today, concluding prior to the 15 minute window between classes. Our Instructors/Staff will be working on the following relative priorities/tasks during that time:
*Individual Orientation/Mobility/Movement Re-Indoctrination Time
*Administrative Priorities
*Q&A

Please bear with us as we continue through this transitional period of getting everyone back in here crushing it. Yesssssssss.

Mobility WOD

CrossFit Endurance WOD (08.13.2012)
''Time Trial''
Swim, Bike, Run, or Row (C2)
SC: 15 minutes
LC: 45 minutes
U: 65 minutes

Post distances to comments.

''Updates'' (08.11.2012)

CFNH Facebook Page: All Updates Here

''Hero WOD: Jared'' (04.09.2012)

Updates:
Stay creative and hit this Hero WOD with everything you've got, we open our doors again this coming MONDAY.
A posting binge will occur Friday that covers everything we need to pass on about the site changeover and the training schedule as implemented by MindBody software. Included will also be the orientation run down we'll present to each class Monday as they arrive. 
Thanks to our amazing crew of CrossFitters for your constant support, this place we've been carving out for outselves is UNREAL! 
Included today are some progress pics to keep everyone on the edge of their seats. There are several more on our CrossFit New Hampshire Facebook page detailing even further awesome developments and progress... 

''Hero WOD: Jared'' (04.09.2012)
4 Rounds for time of
Run 800m
40 x Pull-ups
70 x Push-ups

Notes:
''U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.''--via CFHQ

Post times/creative mods to comments.