''Olympic Lifting/Barbell Strength Training & Open Gym Hours'' (09.29.2012)

''Hard, intense work of the body [or mind]... is the most conclusive evidence of our own being that we could possibly have.''
--James Dickey

''Pain will help you understand things. Pain's not bad, it's good, it teaches you things. Like when you put your hand in fire, 'Ouch.' You know not to do that again.''
--C.Manson

Saturday Schedule (09.29.2012)
8-9AM: CFNH Olympic/Barbell Weightlifting
**Details: Please respect the time these athletes and their Coaches have scheduled to work through individualized programs of specialized Olympic Lifting and traditional Barbell Strength progressions. Once our crew arrives the doors will be locked to allow those involved a focused opportunity to learn and train among peers as driven as they are to excel in CrossFit/Elite Fitness Capacity. At 9am we will open back up for Open Gym Mayhem.
9-11AM: Open Gym Hours
**Details: This is an opportunity for any of our athletes to come in and receive help conducting additional training in areas of personal underdevelopment, make-up any potential missed training from the prior week, or to face off with whatever hellish challenge has been presented for that 'Savage Day'. Get some, freaks...

Image (Above): Thanks to one hell of a Mom (and Dave!) we now have all of our climbing ropes officially mounted and ready to slay weakness. I've never seen nor heard of any other who possesses such a seemingly bottomless well of talent and the will to help (absolutely relentless!) as the infamous K-Purp... I can't help but look at her and think:
''Damn, that's a lot of Irish Fire crammed into a tiny 4 foot tall, freckled frame.''

‘‘If Bonding Felt More Like Bondage’’ (09.28.2012)

Congratulations Justin and Kelsey!

Warm-up Drills (09.28.2012)
Row 2:00
2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Hang Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
*Individual Mobility Drills (5-8 Minutes)

Notes on Mobility:
Any day of training where we know a complex or multiple variant list of Olympic movements are coming down the chute warrants more than a half-awake efforts akin to merely going 'through the motions' (Not to mention today involves a seemingly endless host of barbell movements throughout the Team WOD). There are many movements we can, and regularly do, experience in our training , with each of them representing uniquely different athletic abilities/potential which may in turn create a chain of performance or learning rate difficulties. In keeping these notes as concise as possible follow these few guidelines to ensure you are taking full advantage of your own athlete/fitness potential: Consistency in efforts is worth all the functionality and intensity you can find in any of the most profoundly challenging workout formats. Put in the time, and it will yield competency; such capable athletes competent in the lifts will then be able to finally experience the benefits of developing Powerful/Explosive traits in their athletic profile of capacity and abilities... Moving serious weight, after putting the effort in consistently to learning how, will provide countless benefits and advatanges to the highly competitive and recreational enjoyment based CrossFitters just as potently. In summation I hope you are all as haunted by the following words as I am:
'Attentiuon To Detail...'
Get after it, freaks!

‘‘If Bonding Felt More Like Bondage’’ (09.28.2012)
The objective is to complete the workload as fast a possible, through communication and teamwork, while also striving to best each of the other challengers per heat.
2 Rounds of Row 250m w/ each Teammate holding Front Rack KB Position when they are not Rowing (25m Penalty for drops/loss of position)
Then… Storm through the following chipper:
15 x HSPU’s or 30 x Mods/Scaled
20 x Deadlift (225/185lbs)
15 x Hang Clean and Jerk (135/95lbs)
30 x Ring Dips or 30 x Mods/Scaled
30 x Back Squat/20 x Front Squat/10 x Overhead Squat (95/65lbs)
10 x Snatch (135/95lbs) or 20 x KB ‘American’ Swings
50 x GHD Sit-ups/Abmat Sit-ups
20 x Thrusters (95/65lbs)
15 x Burpee Jump and Touch’s (Pull-up Bar)
*Insert Wallball Huck & Catch Tax Total here
*Insert any rowing workload here for being a blue falcon to your teammate and not completing the row in time…

Notes/Guidelines for Team Review:
In teams of 2 CrossFitters assault through the following workload as fast as possible; Score will be total rounds needed to make it through the challenges above where each round consists of exactly 2 x 1:00 Minute Intervals per athlete (4 minutes total), 3 x :40 Second Intervals per athlete (4 minutes total), and 6 x :20 Second Intervals per athlete (4 minutes total). Athletes will be switching off after each work/rest interval concludes; Strategy, Foresight, Communication, and many other principals governing productive teamwork will be left up to each team to establish (or not... and yes, of course this is a test). There is only one exception to this time schedule/interval format, please see the notes regarding that topic for details below.

Notes/Fore-warnings of Scoring Incentives & Penalties:
If a team has been unable to reach the end of the WOD by the time the final :20 second interval winds down then they’ve taken 1 full round thus far and will reset with the other remaining teams at the beginning of Round #2 with 1:00 intervals again (proceeding from the exact repetition that work was stopped upon). Despite the score what’s the big deal you ask? Every time a round finishes counting down through all of its intervals there is a Team Wallball Tax (cumulatively enforced as the challenge’s final task): 15 x Wallball Squat/Throws over the Pull-up bars (now Peter knows why I refused to lower them so far YESSSSSS).

Notes regarding the only exception to the above interval rotation per round:
The very first task each team undertakes will be against a lonely and diminishing 6 minute countdown. Within this 6 minute window each team's athletes much each complete two Rounds of a 250m Row; Failure to accomplish this will simply add a 500m Rowing interval as each team's final task to survive and persevere through. Making things more challenging than just a simple drag race against the countdown timer something we affectionately refer to as the Gym Jones’ infamous ‘Tailpipe’ team WOD. This particularly tough team challenge format will require each team's non-rowing athlete to perform a static hold with two KBs under control in the Front Rack position if their Rowing teammate is able to drive forward and proceed with their task. A tax?
Of course we can throw one in there for incentive to give it all you’ve got: Every time the KBs drop/position is lost adds 25 meters to the distance that must be completed on that athletes current interval.

Post your Teams Score in the comments section as # of Rounds needed to complete the challenge. If possible please notate how many ‘taxes’ were levied over the course of the challenge (as well as who earned them).

Mobility WOD

CrossFit Endurance WOD (09.28.2012)
''2 x Time Interval Repeats''
Swim: 2 x 8 min, rest 2 min between intervals
Bike: 2 x 15 min, rest 2 min between intervals
Run: 2 x 12 min, rest 2 min between intervals
C2: 2 x 8 min, rest 2 min between intervals

Post distances to comments.

''Remedial Drag Factor & Newton Knows The Law'' (09.27.2012)

''Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man - and I will show you a failure."--Thomas Alva Edison








Warm-up Drills (09.27.2012)
Speed Rope x 2-3:00 (Cumulative)
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
-Individual Mobility (5-8 Minutes)

''Remedial Drag Factor'' (09.27.2012)
Those that missed out on the Tabata Mayhem or Yesterday’s training are encouraged to embrace one of the following two options (Yes, those that want to partake are of course welcome to)
Option 1: Weighted Chin-ups (Supinated Grip) 5-5-5-5-5
Option 2: 3 Attempts to find: Current Max Wattage Row (10 pull limit)

Notes: 
Warm-up with 3 Rounds x 250m (Build up pace during each round)/Rest between each round until heart rate and breathing are perceived to have recovered as completely as possible. Using no more than 10 Pulls (minus a triple pull-start) determine your maximum wattage possible.
If you’ve never attempted this before or are in any way not completely confident with your rowing technique then allow yourself to only produce as high of a wattage as you can while still maintaining the proper mechanics (someone should probably ask Beimer if he still has a bruise from his last effort). Safety is paramount and efficiency is literally the key. Get some

''Newton Knows The Law'' (09.27.2012)
3-5 Rounds of the following workload, each timed individually. Rest between each effort exactly half the amount of time it took to complete the round prior.
Run 400m
Then…
15-12-9 reps each of
Bumper Plate Ground-2-Overhead (45/25lbs)
Knees-2-Elbows

Notes: 
If you’re feeling a little frisky then 'Game On', freaks! During each round/segment of the WOD you'll be looking to work as hard as you can, pushing your individual boundaries of intensity; Especially the run.
There’s guaranteed rest intervals in there, take advantage of it and build yourself up through a constantly accelerating pace over the course of each round, the mental objective we learned early on is simply this: Every step quicker than the one previous, focus on working harder until you can taste the threshold of what's possible immediately upon crossing the finish line; it won't remain a threshold for long with a work ethic that powerfully devout.''
We know everyone is pretty sore, it's been a ruthless week... as prophesized.
Some of our crew went and endured the Full Monty over the last three days, but some others also strategically scheduled a little leisure time for recovery into their weekly outline (You’ve chosen…Wisely); with that in mind the guidance for today will be to feel yourselves out and begin practicing a more in depth attention to exactly how prepared to perform your body and mind are compared to their sharpest/best state. It can be just as difficult to force a rest/recovery day and ease off a bit as it can be to come in and throw yourselves face first into the fires of a CrossFit WOD every day. I could go on an epically long tangent in regards to this specific point, but we’ll be talking in depth about the critical importance (its all that matters, actually) of recovering from the powerful training stimulus our athletes endure regularly when we kick off the Paleo/Nutrition Class next Friday evening.
'So, 3 or 5 Rounds?' 
Here’s a simple but potentially insightful example of how to put your training data to immediate and effective use:
Providing you are working to the limit of your ability, and are resting half the time for each work interval before the next effort; then you can feel confident in leaning on your data for guidance by comparing each round's result/time. For today's training we'll use a 20% limit as the Foul (CFE Slang) cutoff mark; in other words if you see your times are getting slower by more than 20% it’s time to back off for the rest of the day, focus on mobility and recovery, and let your flesh mend itself into something stronger than it was before. Simple? Good. Get some.

Mobility WOD

CrossFit Endurance Rest Day (09.27.2012)

''Weight Of The World'' (09.26.2012)

Warm-up Drills (09.26.2012)

Run 800m

''Burgener Drill'' (2Rnds)

9 Fundamentals x 5 reps each

-Individual Mobility (5-8 Minutes)

''Bench Press 5-3-1+'' (09.26.2012)

Work through the following sets of Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: <a style="font-weight: bold;" href="https://docs.google.com/open?id=0B4cZQoEnvq4vODJkZTI1NGEtODgzMC00ZTM2LTliMjEtM2Q5OTE1OGUwMWZi" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a>

<a style="font-weight: bold;" href="https://docs.google.com/open?id=0B4cZQoEnvq4vY2ExZDY4YTctNzI0Ni00ODNiLThiNDMtOTlkMGY0ZmYwNzFh" target="_top" title="Wendler 5-3-1 Training Spreadsheet">Wendler's 5-3-1 Training Spreadsheet</a>

''Weight Of The World'' (09.26.2012)

Complete 3 Rounds for time of

40 x DB Walking Lunges (50/35lbs-alt.legs)

30 x Sumo Deadlift High Pull (95/65lbs)

20 x DB Reverse Walking Lunges (50/35lbs-alt.legs)

10 x Turkish Get-ups (24/16kg-alt.arms)

Notes: This should be awesomely 'grip-tastic'. It's almost magical how much heavier each round seems to get... What? Yessssssss.
Oh, and just a hint for the walking lunges forward and reverse; If you constantly feel you are falling sideways open the width of your stance and maintain the space between your feet during the walks forward and back. Keeping the feet close to in-line is a common practice that many athletes accidentally execute during lunges that add a serious degree of difficulty.
On an additional note, breaking the movement down into a mental game is highly recommended. Try thinking through the process of Step, then lower rear knee to ground while front knee remains BEHIND toes, Rise, Step, Repeat... This has two values in practice: 1. Reinforcing safe and proper body position through the lunges (avoiding the common 'knee slide' issue) 2. Gives everyone something to focus on besides the repetitive thought process of how hellish training can be. Get some, freaks.

<a style="font-weight: bold;" href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD">Mobility WOD</a>

CrossFit Endurance WOD (09.26.2012)

''Time Trial''

Swim: 20 minutes

Bike: 60 minutes

Run: 60 minutes

C2: 20 minutes

Post distances to comments.

"Tabata This!" (09.25.2012)

Warm-up Drills (09.25.2012)

Run 800m

''Burgener Drill'' (2Rnds)

9 Fundamentals x 5 reps each

-Individual Mobility (5-8 Minutes)

"Tabata This!" (09.25.2012)

Tabata x Row

Rest 1 minute

Tabata x Squat

Rest 1 minute

Tabata x Pull-up

Rest 1 minute

Tabata x Push-up

Rest 1 minute

Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.

Score the least number of reps performed for all movements except the Rower, which is scored by calories.

Post individual movement scores and totals to comments.

Notes: Consider this a dry run for the work/recovery mindset, one of the Paleo Challenge tests will be an interestingly ‘unique’ Tabata protocol WOD… YESSSSS! Carry on.

Skill Development (09.25.2012)

Active Recovery! You’ll need it, freaks, as this week will only get more thrilling as it unfolds…

<a style="font-weight: bold;" href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD">Mobility WOD</a>

CrossFit Endurance WOD (09.25.2012)

''20 Minute AMRAP x Repeats''

Swim: 50m, Rest 30 sec

Bike: 1/4mile, Rest 30sec

Run: 200m, Rest 30 sec

C2: 200m, Rest 30 sec

Notes: Complete as many rounds as possible in the 20 minutes, rest time is included.

Post rounds completed to comments.

''Emilia Isabel'' (09.24.2012)

Warm-up Drills (09.24.2012)
Run 800m
''Burgener Drill'' (3Rnds)
2 Rounds for Quality of
5 x Snatch Grip Deadlift (45lbs)
5 x Hang Power Snatch (45lbs)
5 x Overhead Squat (45lbs)
-10 Minutes of Snatch Movement Review, Warm-up, and Practice
-Individual Mobility (5-8 Minutes)

''Emilia Isabel'' (09.24.2012)
Against a 20:00 Running Clock attempt to complete the following:
100 x Snatch (95/65lbs)

Notes: Every minute on the minute perform 5 x Burpees…. Congratulations to the Licciardi’s on their beautiful baby daughter! (This was 100% Jeff’s Idea of a WOD)

Mobility WOD

CrossFit Endurance WOD (09.24.2012)
''4x5/3''
Swim, Bike, Run, or Row (C2)
4 Rounds of
5 min on x 3 min rest

Post distances/splits to comments.

''Open Gym 9-11am'' (09.22.2012)

Now there is one helluva Sock Foul... Nice work, Joshtache, Master Fogle would be proud. What? Shhhhh.

Open Gym Hours: Saturday 9-11am

''Weighted/Deadhang Pull-up Ascension Ladder & Gasshuku'' (09.20.2012)

“Why do you want to shut out of your life any uneasiness, any misery, any depression, since after all you don't know what work these conditions are doing inside you? Why do you want to persecute yourself with the question of where all this is coming from and where it is going? Since you know, after all, that you are in the midst of transitions and you wished for nothing so much as to change. If there is anything unhealthy in your reactions, just bear in mind that sickness is the means by which an organism frees itself from what is alien; so one must simply help it to be sick, to have its whole sickness and to break out with it, since that is the way it gets better.”
― Rainer Maria Rilke, Letters to a Young Poet

Warm-up Drills (09.20.2012)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support

''Weighted/Deadhang Pull-up Ascension Ladder'' (09.20.2012)
Every minute on the minute execute the prescribed number of Weighted/Deadhang pull-ups. On the first minute perform one Weighted Pull-up, on the second perform two Weighted Pull-ups, on the third minute perform three Weighted Pull-ups... Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.
If you have a number for your 1-Rep maximum Weighted Pull-up use 50% of that load for this workout. If you are still scaling Pull-ups substitute in 1 x Deadhang Pull-up (modified as needed) for each Weighted Pull-up.

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

''Gasshuku'' (09.20.2012)
Complete for time:
5 x Overhead Squat
12 x 'Unbroken' KB Swings (American)
30 x Double-unders
4 x Overhead Squat
12 x 'Unbroken' KB Swings (American)
30 x Double-unders
3 x Overhead Squat
12 x 'Unbroken' KB Swings (American)
30 x Double-unders
2 x Overhead Squat
12 x 'Unbroken' KB Swings (American)
30 x Double-unders
1 x Overhead Squat
12 x 'Unbroken' KB Swings (American)
30 x Double-unders

Notes: Choose and Overhead Squat weight that is challenging for a set of 5 reps. Work form and technique and establish a baseline for this technical and difficult movement to master. Those unable to currently Overhead Squat safely with a load should substitute in Front Squats and work with coaches prior to get some practice in with the actual movement. Get some, freaks!

Mobility WOD

CrossFit Endurance Rest Day (09.20.2012)

''Bench Press 3-3-3+ & Quad Sweep'' (09.20.2012)

Warm-up Drills (09.20.2012)
Row 1000m (Damper on 1-3)
3 Rounds for Quality
7 x Med Ball Cleans (40/20)
7 x Burpees
-Shoulder Dislocates
-Groiners
-Sumo Squats
-ITB Stretch
-Calf/Soleus Stretch

''Bench Press 3-3-3+'' (09.20.2012)
Work through the following sets of Bench Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

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

''Quad Sweep?'' (09.20.2012)
For Time
Run 800m
Then...
21-18-15-12-9-6 of
Wallball
GHD Sit-ups
Then...
Run 800m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.20.2012)
''12x1min''
Swim, Bike, Run, or Row (C2)
12 Rounds of
1 minute on x :30 rest

Post distances to comments.

''Deadlift 5-5-5+ & Fun Sponge'' (09.19.2012)

Warm-up Drills (09.19.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Hand Release Push-ups
15 x Russian KB Swings
5 to 8 Minutes of Individual Mobility

''Deadlift 5-5-5+'' (09.19.2012)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

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

''Fun Sponge'' (09.19.2012)
10 Rounds of each movement, rep schemes as follows per round:
Pull-ups x 10-9-8-7-6-5-4-3-2-1
Ring Push-ups x 10-9-8-7-6-5-4-3-2-1
Ground-2-Overhead x 1-2-3-4-5-6-7-8-9-10

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.19.2012)
''Time Trial''
Swim: 600m
Bike: 8mi
Run: 2.5mi
C2: 2km

Post times to comments.

''The 9 Fundamental Circles of Hell'' (09.18.2012)

Warm-up Drills (09.18.2012)
3:00 x Speed Rope
9 Fundamentals x 5 reps each
5-8 minutes Individual Mobility

''The 9 Fundamental Circles of Hell'' (09.18.2012)
There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount.
The order of movements added each round is as follows:
Medicine Ball Cleans (20lbs)
Push Jerk (65lbs)
Overhead Squat (65lbs)
Sumo Deadlift High-Pull (95lbs)
Push Press (65lbs)
Front Squat (65lbs)
Deadlift (95lbs)
Press (65lbs)
Air Squat

Post times to comments.

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

Skill Development (09.18.2012)
Cumulative 1-2:00 of L-sit/V-sit on Paralettes or Rings

Mobility WOD

CrossFit Endurance WOD (09.18.2012)
''3x1:1''
Swim, Bike, Run, or Row (C2)
3 Rounds of
3:00 on x 3:00 rest

Post distances to comments.

''Thruster 1RM & 2KTT'' (09.17.2012)

Warm-up Drills (09.17.2012)
Run 800m
3 Rounds for Quality of:
5 x Deadlift
5 x Hang Power Clean
5 x Front Squat
5 x Press
5-8 minutes Individual Mobility

''Thruster 1-1-1-1-1'' (09.17.2012)
Against a 15:00 running clock find a new one rep maximum Thruster

Thruster 1-1-1-1-1

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

''2KTT'' (09.17.2012)
Row 2000m For Time

Mobility WOD

CrossFit Endurance Rest Day (09.17.2012)

Congratulations, Officer DPH!

Open Gym Hours: Saturday 9-11am

''The Seven: Team Hero WOD'' (09.14.2012)

Warm-up Drills (09.14.2012)
Run 800m
3 Rounds of
7 x Burpee Jumping Pull-ups
7 x Knees-2-Elbows
-5 to 8 Minutes Individual Mobility Drills

''The Seven: Team Hero WOD'' (09.14.2012)
7 Rounds for time of
7 x Handstand Push-ups
7 x Thrusters (135/95lbs)
7 x Knees-2-Elbows
7 x Deadlift (245lbs)
7 x Burpees
7 x KB Swings (32/24kg)
7 x Pull-ups

Notes: In teams of two each athlete will complete a movement's 7 rep workload before tagging his/her teamate and supporting them as they do the same. Continue in this fashion for as long as you can, doing everything possible to execute each effort 'unbroken'. Depending upon the level/instensity/proficiency/time constraints of each class and team we will be adjusting the total number of rounds, time cap duration, etc. as necessary so that everyone can have a great time with this training and still get a h@ll of a lot out of it.

Notes:1-Rep Maximum/Percentage Calculator

Mobility WOD

CrossFit Endurance WOD (09.14.2012)
''Time Ladder''
Swim, Bike, Run, or Row (C2)
0:45 on x 0:45 off,
1:30 on x 1:30 off,
3:00 on x 3:00 off,
6:00 on x 6:00 off,
3:00 on x 3:00 off,
1:30 on x 1:30 off,
0:45 on x Done.

Post distances to comments.

''Deadhang Pull-ups 1-1-1-1-1 & Karen's Got The Runs'' (09.13.2012)

Warm-up Drills (09.13.2012)
Run 800m
2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Hang Power Clean (45lbs)
5 x Thrusters (45lbs)
15 x Abmat Sit-ups
-5 to 8 Minutes of Individual Mobility Drills

''Deadhang Pull-ups 1-1-1-1-1'' (09.13.2012)
Using Deadhang Pull-ups work up to a 1 rep maximum. Rest 2:00 before proceeding through an attempt at establishing the maximum number of strict, Deadhang Pull-up Repetitions possible 'Unbroken'.

Weighted Deadhang Pull-ups 1-1-1-1-1
Rest 2:00
Max Reps x Pull-ups (Bodyweight/Strict)

Notes: Use band progressions as necessary. Those that aren't ready for Deadhang Pull-ups will work through two rounds of 5-4-3-2-1 reps of their current band assisted Deadhang Pull-ups with strict form/execution. Rest as needed between efforts, breaking up sets as necessary; for scaling purposes 30 reps of strict form, no kipping Pull-ups are what we consider the priority today. Get some, freaks!

Notes:1-Rep Maximum/Percentage Calculator

''Karen's Got The Runs'' (09.13.2012)
Complete the following workload for time using as few sets as possible and partitioning reps/movements as necessary:
150 x Wallball (20/14lbs)
150 x Double-unders

Notes: Athletes may partition sets/reps/movements as desired over the course of this training evolution (much like our 'Choose Your Own Adventure' training format).
The additional booby trap found in this WOD is clearly the 200m Running foul, which adds time onto the athlete's final score but still must be completed before anyone is permitted to resume striving towards completing the initial workload.
Any time an athlete fails or stops a set of Double-unders or Wallball shots it earns them the Foul (Run 200m).
Personal approaches to strategy and an understanding of established strengths, weaknesses, and tools to circumvent performance limitations must become the primary school of thought today. Discipline and an objective yet driven mindset will most likely be that which prevails among the epic depth of testosterone driven competitive attitudes that have recently shown themselves in the area.
Good luck, freaks, it's about to get real.

Mobility WOD

CrossFit Endurance WOD (09.13.2012)
''2:1 Pacing''
Swim, Bike, Run, or Row (C2)
8 Rounds of
2 min on x 1 min rest

Hold distances as consistent as possible.

Post distances to comments.

''Bench Press 5-5-5+ & Christine'' (09.12.2012)

Warm-up Drills (09.12.2012)
Run 800m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x KB Swings (Russian)
5 to 8 Minutes Individual Mobility Drills

''Bench Press 5-5-5+'' (09.12.2012)
Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''Christine'' (09.12.2012)
3 Rounds for time of
Row 500m
12 x Deadlift (1-1.5xBW)
21 x Box Jumps (24/20'')

Mobility WOD

CrossFit Endurance WOD (09.12.2012)
''3-5 x Repeats''
Swim: 5 x 50m/y with 3 minute recoveries.
Bike: 3 x 1k with 5 minute recoveries.
Run: 4 x 300m with 5 minute recoveries
C2: 4 x 375m with 5 minute recoveries.

Post times to comments.

''Back Squat 3-3-3-3-3 & Dirty Bit'' (09.11.2012)

Warm-up Drills (09.11.2012)
Run 800m
12-9-6 reps for Quality of
Burpees
Medicine Ball Cleans (slammers@40/20lbs)
Toes-2-Bar/Knees-2-Elbows/V-ups/Supine Leg Raises (*Choose 1)
*Mobility Drills of choice, pick one new one you have not tried yet that is from an area you actually consider yourself capable and strong in as a CrossFitter. Jedi Mind Tricks, 3-2-1-Go. Fasterrrrrrr.

''Back Squat 3-3-3-3-3'' (09.11.2012)
Work through the following sets/reps, going only as heavy as ideal technical execution allows while chasing/establishing a new 3 rep maximum.

Back Squat 3-3-3-3-3

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 3-5 reps each to prime yourselves for the workload ahead.

Notes:1-Rep Maximum/Percentage Calculator

''Dirty Bit'' (09.11.2012)
Complete the following for time
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24/20'')
30 x KB Swings (24/16kg)
40 x Wallball (20/14lbs)
50 x Medicine Ball Cleans (Slammers@40/20lbs )
60 x GHD Sit-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (09.11.2012)

''Brokedown Palace II: Elizabelle's In Hell'' (09.10.2012)

Warm-up Drills (09.10.2012)
Row 750m
2 Rounds for Quality of
''Burgener Drill'' (45lbs/PVC)
2-4 Rounds for Quality of
2 x Power Snatch (45lbs)
4 x Static Dips
30 x Single-unders/15 xDouble-unders
**Movement practice, review, and refinement + additional mobility work of choice .



''Brokedown Palace II: Elizabelle's In Hell'' (09.10.2012)
Complete as many rounds/reps as possible in 7:00 of
3 x Power Snatch (135/95lbs)
10 x Ring Dips/Static Dips
30 x Double-unders
**Rest 2:00; Then...
Complete as many rounds/reps as possible in 6:00 of
2 x Power Snatch (135/95lbs)
7 x Ring Dips/Static Dips
20 x Double-unders
**Rest 2:00; Then...
Complete as many rounds/reps as possible in 5:00 of
1 x Power Snatch (135/95lbs)
5 x Ring Dips/Static Dips
10 x Double-unders

Notes:1-Rep Maximum/Percentage Calculator

Post total rounds/reps completed during each mini-AMRAP to comments.

Skill Development (09.10.2012)
(The following workload is optional for today's training outline; while extremely beneficial to reinforcing potent gains there may be less athletes standing at the end of the first terrible Guy Checker of a WOD than remain capable of higher level cognitive functioning...
''A 3:00 Drill for the Stout of Heart"
Accumulate as many seconds of L-sit/V-sit Holds in 2 quick Tabata Protocol intervals (ie. :20 work x :10 rest x :20 work x :10 rest)
Then...
During the final :10 rest the athlete will transition to a GHD machine and upon hearing 3-2-1 GO! Will spend the next 2:00 ripping out as many GHD Sit-ups as possible in the time window provided.

Mobility WOD


CrossFit Endurance WOD (09.10.2012)
''Rumination''
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT

Post distances and splits to comments.

CFNH WILL BE CLOSED SATURDAY AND SUNDAY DUE TO BUILDING MAINTENANCE (09.08-09.2012)

CFNH WILL BE CLOSED SATURDAY AND SUNDAY DUE TO BUILDING MAINTENANCE (Elevator construction continues, repaving/sealing parking lot starting 8am Sat)
Normal Open Gym Hours will return this coming week. We appologize for any inconvenience this causes,  see everyone Monday for more mayhem and debauchery! YESSSSSS!

Sincerely,
The House Gnome

''HSPU Training/Development & The Art of Studentry'' (09.07.2012)

Bert + Bored = Strange motivational photoshop productions centric to Burpees... 
Duly Noted, Bert. Duly noted.

Warm-up Drills (09.07.2012)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
**Additional Mobility as necessary.

Skill Development (09.07.2012)
**Spoiler Alert: Yes, today we're reversing our order of training to reduce the frequency of fatigue related 'epic fail-fall on your own face' situation that often accompanies any handstand skill training/strength training post-WOD**
I. For those that have full range of motion handstand push-up abilities already developed:
Handstand Push-ups x 5-5-5-5-5 (Scaled as necessary)
II. For those still working on the requisite confidence during inversion or strength to perform a strict Handstand Push-ups:
5-10 x Wall Walks or Kick-ups into a Handstand Hold against the wall (based on athlete's current confidence in the Handstand position)
15-25 reps x Current HSPU Mod at own pace

Notes: Option I is self explanatory. Option II will rely on the coach and athlete present to establish a challenging series of drills with the following priorities in mind: Develop strength through quality scaled ROM HSPU substitutes, if possible learn and practice moving into a supported (wall) inverted Handstand Position safely, with confidence, and an understanding of how to bail out if necessary. Yessssssss.

''The Art of Studentry'' (09.07.2012)
10-9-8-7-6-5-4-3-2-1 reps for time of
Front Squat (1xBW)
DB Snatch (alt.sides)
Pull-ups

Notes: Scale loads as necessary for Front Squats/DB Snatch. Pull-ups should be deadhang (no kipping) until each athlete has progressed to a point where deadhang bodyweight Pull-ups can be executed for 5-10 unbroken repetitions. DB Snatch reps each round are x 2; for example Round 1 would be 10 x Front Squats, 20 x DB Snatch (alt.sides), 10 x Pull-ups, etc.
GET SOME FREAKS!

Mobility WOD

CrossFit Endurance WOD (09.07.2012)
''Rumination''
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT

Post distances and splits to comments.

''Bench Press & Persistence Hunting II'' (09.06.2012)

Warm-up Drills (09.06.2012)
Run 800m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x KB Swings (Russian)
5 to 8 Minutes Individual Mobility Drills

''Bench Press 1-1-1-1-1'' (09.06.2012)
Against a 15:00 Running Clock work up to a one rep maximum Bench Press.

Bench Press 1-1-1-1-1

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

''Persistence Hunting II'' (09.06.2012)
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x KB Swings (20/14lbs)
1:00 x Box Jumps (24/20'')

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

Mobility WOD

CrossFit Endurance WOD (09.06.2012)
''24min Pyramid''
Swim, Bike, Run, or Row (C2)
4min on x 2min off,
5min on x 2min off,
6min on x 2min off,
5min on x 2min off,
4min on x Done!

Post distances to comments.

''Deadlift 1RM & Perpetuum'' (09.05.2012)

Warm-up Drills (09.05.2012)
Run 800m
9 Fundamentals x 5 reps each
5-8 Minutes of Individual Mobility

''Deadlift 1-1-1-1-1'' (09.05.2012)
Against a 20:00 Running Clock work up to a one rep maximum Deadlift.

Deadlift 1-1-1-1-1



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

''Perpetuum'' (09.05.2012)
Complete as many rounds reps in 12:00 of
5 x Medicine Ball Cleans (40/20lbs)
10 x Jumping Slamball (40/20lbs)
15 x Wallball (20/14lbs)

Mobility WOD

''Skill Development (09.05.2012)
Optional
3 Rounds for Quality of
:15 x Cumulative L-sit/V-sit
20 x GHD Sit-ups


CrossFit Endurance WOD (09.05.2012)
''Tabata''
8 Rounds of (:20 on x :10 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. Do not reduce the speed.
C2: Use Damper Setting 2+ Average.

Post distances to comments.

''Press 5-5-3-3-3 & Fran'' (09.04.2012)

An eerie resemblance...

Warm-up Drills (09.04.2012)
Run 800m
2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Hang Power Clean (45lbs)
5 x Thrusters (45lbs)
15 x Abmat Sit-ups
-Groiners
-Scorpion Stretch
-Calf/Soleus Stretch
-ITB Drop Lunge

''Press 5-5-3-3-3'' (09.04.2012)
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows. Those that have been Pressing 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).

Press 5-5-3-3-3

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

''Fran'' (09.04.2012)
Complete for time
21-15-9 reps of
Thrusters (95/65lbs)
Pull-ups

Mobility WOD

CrossFit Endurance Rest Day (09.04.2012)

''Saturday: Open Gym 9-11am'' (09.01.2012)

Image Caption? Why not:
Crouching Mikhael, Hidden Virginity... 
What? No one knows.
Ok, CFNH, don't even bother trying to ask the questions you're dying to just spit out. 
Better Idea: Instead why don't we all just try and enjoy this stunningly vivid captured image of a Bert and Mikael in their native wild habitat. This time of year they are very elusive, being mid mating season and all... Enjoy your weekend, freaks! 
(Oh, and feel free to throw down any hilarious personal ideas for potential picture captions; Post to the comments section with your wittiest language.)

''A Savage Saturday Returns! Open Gym 9-11am'' (09.01.2012)
Below we've included a nearly verbatim copy of yesterday's informative post; if possible take advantage of reviewing the following re-cap of all the critical information that was passed along over the last 24-48 hours... '
Please share with any of our crew should you meander into any oblivious ninjas of ours out there in the jungle of humanity...


''IMPORTANT NOTICES/INFORMATION'' (Re-post from 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.

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/Spoiler Alert: 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...

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