''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.

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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

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