''Persistence Is Omnipotent'' (08.13.2012)

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. 

New Training Hours:

(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!

*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

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.


Shanie said...
This comment has been removed by the author.
Shanie said...

Persistence is Omnipotent
Thanks to ALL (Samy & crew, unnamed friends/family) that have made this new place possible...it DEFINITELY was worth the wait.
5 Rounds of the following:
Completed 2-2-2-2-2 sets in 3 minutes of:
3x Thruster @ 65#
6x Box jump @ 24''
9x Russian/Power KB swings @16kg

Joshua said...

Persistence Is Omnipotent
3 +9
3 +5
3 +1
3 +3

Anonymous said...

Persistence is Omnipotent
1 +9
1 +9
1 +9


Colin said...

The new place is unreal, congrats to the CFNH crew, amazing job. 

Suffered through 5 Rounds of the following:
Completed 2-1-0-1-0 sets in 3 minutes of:
3x Thruster @ 75#
6x Box jump @ 18"
9x Russian/Power KB swings @16kg

Happy to be back and hurting. 


Gene said...

Huge thanks/props are in order for everyone who helped Samy bring the new place to fruition, the new CFNH is Amazing, absolutely worth the wait!!!

Persistence is Omnipotent
AMRAP of the following:
3x 25# DB Thruster
6x Box jump 24" + 45# plate
9x Russian KB Swing 20KG

Completed 15 even.