''CFG Finals Event III.'' (07.21.2010)

Warm-up Drills (07.21.2010)
3 Rounds of
Single-unders x 1:00
''Burgener Drill'' (PVC)
7 x Air Squats
7 x Push-ups (CFGS)
Hip Mobility Complex
Scorpions

Notes: Raise hands off the deck in the bottom of the Push-up position.

''CFG Finals Event III.'' (07.21.2010)
Complete as many rounds as possible in 7:00 of
7 x Deadlift (315/205lbs)
20m Sprint
14 x Pistols
21 x Double-unders
20m Sprint

Post rounds completed and additional reps to comments.

Skill Development (07.21.2010)
3 Rounds at your own pace of
Ring Support x :20
Barbell Rollouts x 10
Hollow Rocks x 5

CrossFit Endurance Rest Day (07.21.2010)

''Heavy Front Squat Triples/CFG Finals Event II.'' (07.20.2010)

Warm-up Drills (07.20.2010)
Row 500m
12 x Burpees
12 x Medicine Ball Cleans (20/14lbs)
Shoulder Opening Drill (wall)
Shoulder Dislocates (PVC)
''Burgener Drill'' (PVC)

''Heavy Front Squat Triples'' (07.20.2010)
With a 10:00 running clock work through the prescribed sets of Front Squat Triples. In order to determine loads used apply the percentages below to your current single repetition maximum.

Rest as needed between efforts.

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

Post loads to comments.

''CFG Finals Event II.'' (07.20.2010)
Complete the following for time
Run 1200m
63 x KB Swings (24/16kg)
36 x Pull-ups
Run 800m
42 x KB Swings (24/16kg)
24 x Pull-ups
Run 600m
21 x KB Swings (24/16kg)
12 x Pull-ups

Post times to comments.

CrossFit Endurance WOD (07.20.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of
1 min on x 3 min rest,
1 min on x 3 min rest,
1 min on x 3 min rest

Notes: These intervals should be as close to a maximal exertion as possible.

Post distances to comments.

''CFG Finals Event I.'' (07.19.2010)

Nuri Shakir comes home with another victory!

Warm-up Drills (07.19.2010)

Run 800m

2 Rnds x

''Burgener Drill'' (PVC)

10 x Air Squats

10 x Push-ups

10 x Pull-ups (Deadhang)

10 x GHD Sit-ups

2 Rnds x

''Burgener Drill'' (45/35lbs)
Inchworms

ITB Stretch

Groiners

Shoulder Dislocates (PVC)

''Amanda: CFG Finals Event I.'' (07.19.2010)
9-7-5 Reps each for time of
Muscle-ups
Squat Snatches (135/95lbs)

Notes: The Squat Snatch should be scaled so that it represents a ''heavy'' rep and still fulfills a complete range of motion with the mechanics necessary for a successful lift. If proficiency is the limiting factor the movement may be broken down into a Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat (for each repetition).
Muscle-ups have a turn-out at the top and bottom.

Post times to comments.

''Annie'' (07.19.2010)
50-40-30-20-10 reps for time of
Double-unders
GHD/Anchored Sit-ups

Post times to comments.

CrossFit Endurance WOD (07.19.2010)
''Tempo 85-95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10mi then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% for first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

''Tabata Frenzy II.'' (07.16.2010)

Semper Fi, Derek!

Warm-up Drills (07.16.2010)
Run 400m
Hip Mobility Complex
Samson Stretch (forward and lateral)
Scorpions
Groiners
9 Fundamentals x 5 reps each (45lbs)
''Burgener Drill'' x 2 Rounds (PVC/45lbs)

''Tabata Frenzy II.'' (07.16.2010)
Complete 200 Double-unders in as few ''Tabata'' intervals as possible.
8 rounds of (:20 work x :10 rest)
Deadlift (225/185lbs)
8 rounds of (:20 work x :10 rest)
Air Squats
Complete 100 Double-unders in as few ''Tabata'' intervals as possible.

Notes: The :10 rest intervals are to also be used as transition time between movements.

Post # of rounds needed to complete all the Double-unders (300 total) and total reps for Deadlifts and Air Squats.

Skill Development (07.16.2010)
Rest for Monday...

CrossFit Endurance WOD (07.16.2010)
''The Lactate Shuttle''
Swim, Bike, Run, or Row (C2)
5:00 on x 2:30 rest,
6:00 on x 3:00 rest,
7:00 on... Done!

Notes: All work intervals are maximal effort, attempt to cover as much distance as possible.

Post distances to comments.

''Heavy Press Triples'' (07.15.2010)

Warm-up Drills (07.15.2010)
Row 750m
2 Rounds of
12 x Burpees
6 x Deadhang Chin-ups (Supinated Grip)
''Burgener Drill'' (PVC)
Shoulder Dislocates (PVC)
Shoulder Opening Drill (Wall)
Scorpion Stretch
Lunges w/Torso Rotation

''Heavy Press Triples'' (07.15.2010)
With a 12:00 running clock work through the prescribed 3 rep sets of Presses. Loads for each set are calculated by applying the percentages below to your current single repetition maximum.

Rest as needed between efforts.

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: During heavy percentage based strength WODs you may notice a ''+'' symbol after the number of reps on the final set. This indicates that additional repetitions should be executed if possible above the prescribed workload.
An example of this would be working through a final set of 3 reps at 90% of 1RM for the Press and continuing for three more before failure. Successfully executing 6 total repetitions at 90% of 1RM represents a new personal record (volume based 6 rep record).

Post loads to comments.

''Sand and Seaweed'' (07.15.2010)
Complete for time
800m Run
75 x Wallball (20/14lbs)
60 x GHD Sit-ups/Anchored
45 x KB Swings (32/24kg)
30 x Push Press
15 x Burpees

Post times to comments.

CrossFit Endurance Rest Day (07.15.2010)

''Under Duress'' (07.14.2010)

Warm-up Drills (07.14.2010)
2 Rounds of
Single-unders x
(1:30 on x :30 rest)
Hip Mobility Complex
Inchworms
Shoulder Dislocates (PVC)
2 Rounds of

''Burgener Drill'' (PVC/45lbs)
3 x Down and Up
3 x Elbows High and Outside
3 x Muscle Clean
3 x Clean Lands
3 x Clean Drops
3 x High Hang Clean
3 x Mid-Thigh Clean
3 x Clean

Notes: Today we will be using the Clean variation of the ''Burgener Drill'' for instructional purposes. Athletes will be using a narrower hand position in order to facilitate the transition of the barbell as it is received on the shoulders. Cleans are by default Squat Cleans unless otherwise noted (Example: Power Cleans). Below are the definitions for each:

Clean

The clean brings the barbell from the floor to a secure position on the shoulders, the athlete squats (thighs below horizontal) during receipt and recovery. Read 'Clean' as 'Squat Clean'.
Power Clean

The power clean is a clean received and stopped with the thighs horizontal to the deck or above.

''Under Duress'' (07.14.2010)
Complete the following for time:
7 Rounds for time of
7 x Clean (95/65lbs)
7 x Pull-ups

Post times to comments.

Skill Development (07.14.2010)
2 Rounds of the following
:20 x L-sit/V-sit
15 x Hip and Back Extensions
30 x GHD Sit-ups
15 x Hip and Back Extensions
20 x Hollow Rocks

Notes: Hollow Rocks are a 2 count movement (there and back is 1 rep).
Rest a full minute between rounds.

CrossFit Endurance WOD (07.14.2010)
Swim, Bike, Run, or Row (C2)
9 Rounds of (1min on x 1min rest)

Notes: While maintaining an RPE of 16 or higher attempt to hold distance covered during each work interval as consistent as possible.
RPE: ''Rate of Perceived Exertion'' is a mental tool for athletes to use in determining the level at which they are working in relation to their current limits of capacity.
CrossFit Endurance WODs reference RPE as a scale of 1-20, with 20 being the number an athlete would use to describe their uppermost limit of exertion.

Post distances to comments.

''The Odyssey II.'' (07.13.2010)

Warm-up Drills (07.13.2010)
Run 400m
3 Rounds of
5 x Deadhang Pull-ups
10 x Burpees
15 x Abmat Sit-ups
Scorpion Stretch
ITB Stretch
Shoulder Dislocates (PVC)

''The Odyssey II.'' (07.13.2010)
Complete for time

Row 600m
10-9-8-7-6-5-4-3-2-1 reps each of
Sumo Deadlift High-Pull (115/85lbs)
Ring Dips
Row 600m

Post times to comments.

Skill Development (07.13.2010)
Complete the following sequences at your own pace:
2 Rounds of
''Burgener Drill''
2 Rounds of
Snatch Push Press x 3
Overhead Squats x 3
Pressing Snatch Balance x 3
Heaving Snatch Balance x 3
Snatch Balance x 3
High Hang Snatch x 3

Notes: Treat the above as two separate sequences. Begin with PVC and only move up to 15/45lb barbells if you feel comfortable, technique and repetition are critical for these drills. Use no more than 65lbs for the second sequence.

CrossFit Endurance WOD (07.13.2010)
''Time Trials''
Swim: SC&LC:500m TT, U:1000m TT
Bike: SC:12mi TT, LC:25mi TT, U:30mi TT
Run: SC:5k, LC:10k/10mi TT (choice), U:13.1mi TT
C2: SC:3k TT, LC:5k TT, U:8k TT

Post times to comments.

''Heavy Front Squats/Blackjack III'' (07.12.2010)

Educational Links:
We've had some of our athletes ask about foam rolling and the methods/principals behind it. The two links below are excellent resources in guiding the correct and effective usage of this tool; Explore.
Self Myofascial Release
Self Myofascial Release Techniques

Warm-up Drills (07.12.2010)
Run 800m
3 Rounds of
''Burgener Drill'' (PVC)
Shoulder Opening Drill (wall)
Samson Stretch

''Heavy Front Squats'' (07.12.2010)
With a 12:00 running clock work up to heavy 5 rep set of Front Squats. Use no more than 3 working sets resting as needed between efforts.

If you already have data on your 1 rep maximum you should proceed as follows for your workloads:
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 65%
5 x 75%
5 x 85%

Post loads to comments.

''Blackjack III'' (07.12.2010)
5 Rounds for time of
9 x Handstand Push-ups
15 x Box Jumps (24/20'')
21 x Double-unders

Post times to comments.

CrossFit Endurance WOD (07.12.2010)
''24 Minute 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!

Cover as much distance as possible on each work interval.

Post distances and totals to comments.

''Overhead/Row Time Trial'' (07.09.2010)

Warm-up Drills (07.09.2010)
Run 800m
Press (45lbs) x 5
Push Press (45lbs) x 5
Push Jerk (45lbs) x 5
Split Jerk (45lbs) x 5
''Burgener Drill''
Scorpion Stretch
Lunge w/ Torso Rotations
Shoulder Opening Drill (Wall)

''Overhead/Row Time Trial'' (07.09.2010)
Complete the maximum # of reps/calories possible for each of the following intervals. Any combination of Press, Push Press, Push Jerk, or Split Jerk may be used to move the load from the front rack (shoulder) to the overhead position.

Row (Kcal) x 2:30
Shoulder-to-Overhead (75%1RM) x 2:30
Row (Kcal) x 2:00
Shoulder-to-Overhead (75%1RM) x 2:00
Row (Kcal) x 1:30
Shoulder-to-Overhead (75%1RM) x 1:30
Row (Kcal) x 1:00
Shoulder-to-Overhead (75%1RM) x 1:00
Row (Kcal) x :30
Shoulder-to-Overhead (75%1RM) x :30

Notes: Total score is the sum of calories rowed and reps executed for each work interval. Use 75% of your single rep maximum for the Press to determine load used. The weight must come from the floor.

Post total score to comments.

Skill Development (07.09.2010)
3 Rounds for time of
30 x Double-unders
Prone Plank x Max Time
Left Plank x Max Time
Right Plank x Max Time

30 x Floor Wipers

Notes: Use 25-45lbs for the Prone Plank/Floor Wipers.

CrossFit Endurance Rest Day (07.09.2010)

''WaWa Runs'' (07.08.2010)

Warm-up Drills (07.08.2010)
Row 750m
Shoulder Dislocates (PVC)
3 Rounds of
Snatch Push Press x 3
Overhead Squats x 3
''Burgener Drill'' (PVC)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Lands x 3
v. Drops x 3

''WaWa Runs'' (07.08.2010)
3 Rounds for time of
400m Run
21 x Overhead Squats (95/65lbs)
21 x Burpees

Post times to comments.

Skill Development (07.08.2010)
4 Rounds at your own pace of
25 x Back Extensions
:20 x Handstand Hold
15 x GHD Sit-ups

CrossFit Endurance WOD (07.08.2010)
''6-4 Repeats''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30 sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5 sec in. 2 min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

''Heavy Deadlifts'' (07.07.2010)

Warm-up Drills (07.07.2010)
Run 800m
2 Rounds of
7 x Deadhang Pull-ups
12 x Push-ups
15 x Air Squats
Samson Stretch

''Heavy Deadlifts'' (07.07.2010)
With a 10:00 running clock work up to heavy 5 rep set of Deadlifts. Use no more than 3 working sets resting as needed between efforts.

If you already have data on your 1 rep maximum you should proceed as follows for your workloads:
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 65%
5 x 75%
5 x 85%

Post loads to comments.

''Practical Application II.'' (07.07.2010)
Complete 4 Rounds for time of
3 x Deadlift (75%1RM)
15 x Toes-2-Bar
21 x Wallball (20/14lbs)

Post times to comments.

CrossFit Endurance WOD (07.07.2010)
''Tempo 85%/RPE 16''
Swim: SC:12min, LC:15min, U:35min
Bike: SC-LC:60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: LC:25min

Post distances to comments.

''Murph'' (07.06.2010)

Warm-up Drills (07.06.2010)
Row 500m
9 Fundamentals x 5 reps each (45lbs)
Shoulder Opening Drill (wall)
Scorpion Stretch
ITB Stretch

''Murph'' (07.06.2010)
Complete the following for time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run

Notes: Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a 1 mile run.
If you've got a twenty pound vest or body armor, wear it.

Post times to comments.

Skill Development (07.06.2010)
3 Rounds of
L-sit/V-sit for max time
21 x Abmat Sit-ups

CrossFit Endurance WOD (07.06.2010)
Swim, Bike, Run, or Row (C2)
12 Rounds of
1 minute on x :30 rest

Post distances to comments.

''Malingerer'' (07.02.2010)

Holiday Hours
CrossFit New Hampshire will be closed for the long weekend (From Saturday July 3rd to Monday July 5th) in observation of Independence Day.
We will return to our normal hours on Tuesday, July 6th...
We hope everyone has an incredible weekend celebrating our Nation's Declaration of Independence.

Something ruthless is definitely lurking on the horizon, get excited.

Warm-up Drills (07.02.2010)
Run 400m
9 Fundamentals x 7 reps each (PVC)
Shoulder Dislocates
Hip Mobility Complex
Samson Stretch

''Malingering'' (07.02.2010)
Complete the following for time
Row 400m
32 x Overhead Walking Lunges (45lbs/25lbs)
32 x Ring Push-ups
32 x Box Jumps (24/20'')
Row 400m
22 x Overhead Walking Lunges (45lbs/25lbs)
22 x Ring Push-ups
22 x Box Jumps (24/20'')
Row 400m
12 x Overhead Walking Lunges (45lbs/25lbs)
12 x Ring Push-ups
12 x Box Jumps (24/20'')

Post times to comments.

CrossFit Endurance Rest Day (07.02.2010)

''Michael'' (07.01.2010)

"When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments." -Thomas Jefferson

Warm-up Drills (07.01.2010)
Row 750m
2 rounds of
9 x Dead-hang Pull-ups
9 x Push-ups
9 x Air Squats
Scorpion Stretch
Shoulder Dislocates (PVC)

''Michael'' (07.01.2010)
Three rounds for time of
800m Run
50 x Back Extensions
50 x Sit-ups

Post times to comments.

Skill Development (07.01.2010)
With a continuously running clock do one Handstand Push-up the first minute,
two Handstand Push-ups the second minute,
three Handstand Push-ups the third minute...
continuing as long as you are able.

Post number of rounds completed and scaling methods used (if applicable).

CrossFit Endurance WOD (07.01.2010)
''Sprint Repeats''
Swim: 5 x 50m/y ALL OUT SPRINTS. 3 minute recoveries.
Bike: 3 x 1k ALL OUT SPRINTS. 5 minute recoveries.
Run: 4 x 300m ALL OUT SPRINTS. 5 minute recoveries
C2: 4 x 375m ALL OUT SPRINTS. 5 minute recoveries.

Post times to comments.

''The Barbell Humbler'' (06.30.2010)

Warm-up Drills (06.30.2010)
Run 800m
15 x Burpees
15 x Medicine Ball Cleans
Samson Stretch
ITB Stretch
Lateral Lunges

''The Barbell Humbler'' (06.30.2010)
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.

Skill Development (06.30.2010)
Max Time x Ring Support
35 x Knees-2-Elbows
Accumulate the time scored above in as few rounds as possible

Notes: Knees-2-Elbows are without any kip and a :01 second hold at the top and bottom of each rep. Keep it slow and controlled, using as many sets as needed to complete the workload.

CrossFit Endurance WOD (06.30.2010)
''Time Trial: Uphill and Encumbered''
Swim: 500m: Add a t-shirt, parachute or boots & utes for drag.
Bike: 2 mile Hill Climb: Remain in the saddle, push as big of a gear as possible. Cadence to not drop below 60 RPM, incline between 6-12%.
Run: 1 mile Hill Climb: Add 10-20lb weighted vest, incline between 6-12%,
C2: 1500m: Damper setting between 8-10

Post times to comments.

''Camille'' (06.29.2010)

Warm-up Drills (06.29.2010)
500m Row
9 Fundamentals x 5 reps each (45lbs)
Mobility/ROM
5 x Pull-ups
10 x Push-ups
15 x Squats

*Ensure there is enough flexibility/technique to complete a full range of motion. Movements should be scaled to accomodate this as needed with rubber bands for pull-ups and by placing knees on the deck for push-ups. Air squats can be assisted by using a hanging ring to help athletes that need to work on depth and posture... everyone loves squat therapy.

''Camille'' (06.29.2010)
Complete 3 Rounds for time of
600m Run
Five Sets of:
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Post times to comments.

Skill Development (06.29.2010)

Rest for tomorrow or work on 2 weak link skills of your choice. Practice, Practice.

CrossFit Endurance WOD (06.29.2010)
''3x7 Minute Intervals''
Swim, Bike, Run, C2
3 Rounds of
(7:00 on x 3:00 rest)

Post distances to comments.

''Heavy Presses'' (06.28.2010)

The experience of participating in two full days of world class training at the hands of talented Coaches, CrossFit athletes, and Olympic Medalists can only be described as profound.

We were privileged to host and support an event like this where athletes from our community were able to train with and learn directly from passionate Olympic Lifting Coaches.

The effects of such comprehensive and detailed instruction are sure to be noticed almost instantly among those in the trenches, diligently working to develop their athletes or themselves. (''It hurts because we love you'')

Thank you to those that came and trained with us, come visit whenever you can our doors are always open to our extended CrossFit family, especially Canadians.
I also want to thank our close knit crew of dedicated trainers and athletes for their enthusiastic and unconditional support. Kyle, Dan, Troy, Nate, Mike, Kevin, and Justin's efforts are what made an amazing weekend possible.
Thank you, I can't say it enough.

Warm-up Drills (06.28.2010)
Run 800m
2 Rounds of
5 x Press
5 x Push Press
5 x Push Jerk
15 x Abmat Sit-ups
Shoulder Opening Drill
Inch Worms
Scorpion Stretch

''Heavy Presses'' (06.28.2010)
With a 10:00 running clock work up to heavy 5 rep set of Presses. Use no more than 3 working sets resting as needed between efforts.

If you already have data on your 1 rep maximum from two weeks ago you may choose to proceed as follows for your workloads:
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 65%
5 x 75%
5 x 85%

Post loads to comments.

Skill Development (06.28.2010)
Row 2000m for time

Post times to comments.

CrossFit Endurance Rest Day (06.28.2010)

''The Homecoming Dance'' (06.25.2010)

Important Notice
This Saturday and Sunday (June 26th & 27th) we will NOT be open for make-up WODs/Skill Development Training.
Our facility will be hosting a CrossFit Olympic Lifting Certification over the weekend and we will be at capacity with all the Seminar attendees.
Our normal weekend training hours will resume the weekend after the 4th of July.

Warm-up Drills (06.25.2010)

1:00 Single-Unders
7 x Deadhang Pull-ups
9 x Push-ups
1:00 Single-Unders
12 x Abmat Sit-ups
15 x Air Squats
1:00 Single-Unders

Shoulder Opening Drill (Wall)
10 x Lunge w/ Torso Rotations (alt legs)

''The Homecoming Dance'' (06.25.2010)
Complete as many rounds as possible in 20:00 of
3 x Muscle-ups
9 x Thrusters (115/85lbs)
18 x GHD Sit-ups

Post rounds completed to comments.

Skill Development (06.25.2010)
At your own pace complete 5-4-3-2-1 reps of
Pistols (Non-Dominant Leg)
Handstand Push-ups
Pistols (Dominant Leg)

Post notes/details from this skill session to comments.

CrossFit Endurance WOD (06.25.2010)
''Tosh''
Swim: 3x(50m/y +100m/y +200m/y)
Bike: 3x(1/2mi +1mi +2 mi)
Run: 3x(200m +400m +600m)
C2: 3x(250m +500m +750m)

Notes: Rest the exact time it takes you to do each interval in each set.
Ex: 200m run in 35 seconds, rest 35 seconds, 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

''NY/NJ Sectional WOD #3'' (06.24.2010)

Warm-up Drills (06.24.2010)
800m Run
9 Fundamentals x 5 reps each (45lbs)
Samson Stretch
Hip Mobility Complex

''NY/NJ Sectional WOD #3'' (06.24.2010)
30 x Overhead Squat (95/65lbs)
30 x C2B Pullups
30 x Power Snatch (95/65lbs)
30 x Feet-2-Bar
30 x Sumo Deadlift High-Pull (95/65lbs)
30 x Air Squats
30 x KB Swings (24kg/16kg)

Skill Development (06.24.2010)
Rest for tomorrow...

CrossFit Endurance WOD (06.24.2010)
''Tempo 80-90%''
Swim: SC&LC:300m, U:800m
Bike: SC:10 mile, LC:12mile, U:18mile
Run: SC:5k, LC:8k, U:15k
C2: LC:5k

''Death and Taxes'' (06.23.2010)

Fight News

This past Saturday Nuri came out of the cage victorious, earning his win by decision after three rounds of brutality... and just think; he's barely scratched the surface of his potential.

Congratulations, Nuri!

Your crew around here can't wait for your next bout...

Warm-up Drills (06.23.2010)

Run 400m
2 Rounds of
7 x Deadlifts (45lbs)
7 x Front Squats (45lbs)
7 x Push Press (45lbs)
7 x Bent Over Rows (45lbs)
Shoulder Dislocates (PVC)
Scorpion Stretch
ITB Stretch

''Death and Taxes'' (06.23.2010)
Complete the following for time:
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Pull-ups
(TBD Double-under Tax)

Notes: Every minute that passes during the WOD adds 10 x Double-unders to the last round. This final set of Double-unders must be completed in order to stop the clock.

Example: If it takes Private Bennatz 6 minutes to make it through all his Wallball shots and Pull-ups he will need to complete 60 x Double-unders to finish the WOD.

Post times to comments.

Skill Development (06.23.2010)
5 Rounds at your own pace of
:10 x L-sit/V-sit (paralettes)
10 x Hip and Back Extensions

Notes: Hip and Back Extensions should be deliberate and controlled, quality is paramount.

CrossFit Endurance WOD (06.23.2010)
Swim, Bike, Run, or Row (C2)
6 Rounds of (2:00 on x 1:00 rest)
Cover as much distance as possible during each 2 minute work interval.

Post distances to comments.

''Christine'' (06.22.2010)

Warm-up Drills (06.22.2010)
800m Run
2 Rounds
7 x Deadhang Pull-ups
12 x Abmat Sit-ups
12 x KB Swings (16kg)
Shoulder Opening Drill (Wall)
Inch Worms
Samson Stretch

''Christine'' (06.22.2010)
3 Rounds for time of
500m Row
12 x Deadlift (Bodyweight)
21 x Box Jumps (24'')

Skill Development (06.22.2010)
Complete the following in as few attempts as possible.
Ring Support x :45
Rest x :45
Ring Support x :30
Rest x :30
Ring Support x :15

Post # of attempts to comments.

CrossFit Endurance Rest Day (06.22.2010)

''Broomstick Mile'' (06.21.2010)

Warm-up Drills (06.21.2010)
Row 5 minutes (RPE 75%)
15 x Medicine Ball Cleans (20lbs/14lbs)
15 x Burpees
Shoulder Dislocates (PVC)
Scorpion Stretch

''Broomstick Mile'' (06.21.2010)
25 x Back Squats
25 x Front Squats
25 x Overhead Squats
Run 400 meters
25 x Shoulder Press
25 x Push Press
25 x Push Jerk
Run 400 meters
50 x Squat Cleans
Run 400 meters
50 x Snatches
Run 400 meters

Notes: If any barbells touch the ground other than at the end of a round or between reps for the Olympic Lifts there is an immediate Burpee Tax of 5 Reps.
Choose PVC, 35, 45, or 65lbs and use that load for all movements.

Post times to comments.

Skill Development (06.21.2010)
3 Rounds at your own pace of
20 x Knees-2-Elbows
20 x Barbell/Abwheel Roll-outs

CrossFit Endurance WOD (06.21.2010)
''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.
C2: Damper Setting 2 above average.

Post distances to comments.

''Shoot and Move'' (06.18.2010)

Stable Afternoon Hours Today:

We will be opening today at 5:30pm for the afternoon mayhem, we apologize for any inconvenience this causes. This shift in hours is only for today.

Warm-up Drills (06.18.2010)
Run 800m
9 Fundamentals x 7 reps each (PVC)
Hip Mobility Complex
Inch Worms

''Shoot and Move'' (06.18.2010)
Complete 3 Rounds for time of
500m Row
15 x Clean and Jerk (135/95lbs)
30 x GHD Sit-ups

Post times to comments.

Skill Development (06.18.2010)
Perform 3-5 Rounds of the following ''Ring Sequence''.
If possible move from start to finish without resting or coming off the rings.

Ring Sequence:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.

CrossFit Endurance WOD (06.18.2010)
''Time Trial''
Swim, Bike, Run, or Row (C2)
20 minute Time Trial

Post distances to comments.

''Mary'' (06.17.2010)

Warm-up Drills (06.17.2010)
Row 750m (Damper Setting 2)
12 x Deadlift (45lbs)
12 x Front Squat (45lbs)
12 x Press (45lbs)
Shoulder Dislocates (PVC)
Duck Walk (10 steps)
Scorpion Stretch

''Mary'' (06.17.2010)

Complete as many rounds as possible in 20 minutes of
5 x Handstand Push-ups
10 x Pistols (Alt.legs)
15 x Pull-ups

Post rounds completed to comments.

Skill Development (06.17.2010)
3 Rounds at your own pace of
15 x KB Cross-chops (24/16kg) L
15 x KB Cross-chops (24/16kg) R
15 x KB Swings (24/16kg)
:30 x Plank

CrossFit Endurance WOD (06.17.2010)
''10 x Hill Repeats, 5 x Recovery Time''
Swim: 10 x 50m/y with T- shirt or Parachute for drag with 5 times the recovery (Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery (Ex.if it takes 45 seconds to row 30 cals then you recover 3:45)

Post times to comments.

''Max Effort Press'' (06.16.2010)

Warm-up Drills (06.16.2010)
800m Run
10 x Box Jumps (20'')
10 x Push-ups
10 x Medicine Ball Cleans
Samson Stretch
Shoulder Opening Drill (Wall)

''Max Effort Press'' (06.16.2010)
With a 10:00 running clock work up to a single rep maximum for the Press. Use no more than 5 working sets to determine your maximum (not including warm-ups), rest as needed between efforts.

Post loads to comments.

''NY/NJ Sectional WOD #1'' (06.16.2010)
Complete the following for time
Row 1000m
30 x Burpee Box Jumps (24/20'')
Row 1000m

Post times to comments.

CrossFit Endurance Rest Day (06.16.2010)

''Streets of Fire'' (06.15.2010)

Warm-up Drills (06.15.2010)
500m Row
2 Rounds of
10 x Thrusters (45lbs)
10 x Sumo Deadlift High-Pulls (45lbs)
Inch Worms
Scorpion Stretch

''Streets of Fire'' (06.15.2010)
4 Rounds for time of
400m Run
35 x Wallball (20/14lbs)
20 x Sumo Deadlift High-Pull (95/65lbs)

Notes: Unbroken Challenge, post it if you do it. 14'' Grip on the SDHP's.

Post times to comments.

Skill Development (06.15.2010)
3 Rounds of
20 x Abmat Sit-ups
15 x Back Extensions
5 x Handstand Push-ups (xrom paralettes)

Post handstand range of motion progress to comments.

CrossFit Endurance WOD (06.15.2010)
''Ladders by Time''
Swim, Bike, Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
Then go back up the ladder finishing with
1 min on x :50 sec off,
1 min on x Done!

Post distances to comments.

''Max Effort Overhead Squat Singles'' (06.14.2010)

Warm-up Drills (06.14.2010)
Row 1000m
3 Rounds of
Shoulder Dislocates (PVC)
Overhead Squat x 5
SOTS Press x 5
Pressing Snatch Balance x 5
Hip Mobility Complex

''Max Effort Overhead Squat Singles'' (06.14.2010)
With a 10:00 running clock work up to a heavy one rep max Overhead Squat. Use no more than five working sets (not including warm-ups), resting as needed between efforts.

Post loads to comments.

''Weck Up To Thees'' (06.14.2010)
Complete for time
100 x Double-unders
5 x Burpee Jumping Pull-ups
75 x Double-unders
10 x Burpee Jumping Pull-ups
50 x Double-unders
15 x Burpee Jumping Pull-ups
25 x Double-unders
20 x Burpee Jumping Pull-ups

Post times to comments.

CrossFit Endurance WOD (06.14.2010)
''Tempo 85/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m then pick it up to 95% for the last 1500m

Post times to comments.

''Jackie Gets Violent'' (06.11.2010)

Warm-up Drills (06.11.2010)
Row 750m
2 Rounds of
7 x Air Squats
7 x Push-ups
7 x Deadhang Pull-ups
Shoulder Opening Drill (wall)

''Jackie Gets Violent'' (06.11.2010)
Run 1 mile
50 x Power Cleans (115/75lbs)
30 x Push Jerks (115/75lbs)

Post times to comments.

Skill Development (06.11.2010)
2 Rounds of
20 x GHD Sit-ups
20 x Back Extensions
10 x Pistols (alt. legs)

Notes: Work on developing the next level in your GHD sit-up and pistol range of motion.

CrossFit Endurance WOD (06.11.2010)
''5x Intervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Post times to comments.

''Slosher'' (06.10.2010)

Warm-up Drills (06.10.2010)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
Shoulder Dislocates
Inchworms
Scorpion Stretch

''Slosher'' (06.10.2010)
Complete for time
250m Row
21 x Pull-ups
21 x KB Swings (24/16kg)
250m Row
18 x Pull-ups
18 x KB Swings (24/16kg)
250m Row
15 x Pull-ups
15 x KB Swings (24/16kg)
250m Row
12 x Pull-ups
12 x KB Swings (24/16kg)
250m Row
9 x Pull-ups
9 x KB Swings (24/16kg)
250m Row
6 x Pull-ups
6 x KB Swings (24/16kg)

Post times to comments.

Skill Development (06.10.2010)
4 Rounds of
:15 x L-sit/V-sit
:30 x Handstand Hold

CrossFit Endurance Rest Day (06.10.2010)

''Heavy Deadlift Singles'' (06.09.2010)

Warm-up Drills (06.09.2010)
Run 800m
12 x Medicine Ball Cleans
12 x Burpees
Hip Mobility Complex
Warm-up Sets and Reps as needed for Max Effort Deadlifts.

''Heavy Deadlift Singles'' (06.09.2010)
With a 10 minute running clock work up to a heavy 1 rep max Deadlift. Use no more than three working sets (not including warm-ups), resting as needed between efforts.

Post loads to comments.

''Tabata Olympics'' (06.09.2010)
8 Rounds (:20 x :10 rest) of
Squat Cleans (65/45lbs)
Rest 1:00
8 Rounds (:20 x :10 rest) of
Push Jerk (65/45lbs)
Rest 1:00
8 Rounds (:20 x :10 rest) of
Power Snatch (65/45lbs)

Post lowest reps scored for each movement to comments.

CrossFit Endurance WOD (06.09.2010)
8 Rounds of (:30 x :20 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.
C2: Damper Setting 8-10

Post distances to comments.

''No Escape'' (06.08.2010)

Warm-up Drills (06.08.2010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
7 x Push-ups
7 x Box Jumps (20'')
Shoulder Opening Drill (wall)

''No Escape'' (06.08.2010)
Complete the following for time
Run 800m
10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (95/65lbs)
Ring Dips

Post times to comments.

Skill Development (06.08.2010)
Rest for tomorrow...

CrossFit Endurance WOD (06.08.2010)
''Tempo 80/90%''
80% effort for the first half, 90% effort for the last half.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k

Post times to comments.

''Row, Burp, Run'' (06.07.2010)

Warm-up Drills (06.07.2010)
Run 800m
9 Fundamentals x 5 reps each (PVC)
Samson Stretch

''Row, Burp, Run'' (06.07.2010)
Three rounds for time of
Row 500m
21 x Burpees
Run 400m

Post times to comments.

Skill Development (06.07.2010)
3 Rounds at your own pace of
15 x Snatch Balance (45lbs)
15 x Overhead Squat (45lbs)
30 x Abmat Sit-ups

CrossFit Endurance WOD (06.07.2010)

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.

''There and Back Again'' (06.04.2010)

"Three quarters of the Earth's surface is covered in a medium where without some basic functional training survival is impossible."
--Caitlin Glassman, Infant Swim Resource

Warm-up Drills (06.04.2010)
2:00 x Single-unders
10 x Overhead Squats (45lbs)
10 x Burpees
1:00 x Single-unders
Shoulder Dislocates (PVC)
Snatch Grip Torso Rotations (PVC)

''There and Back Again'' (06.04.2010)
Complete the following for time
800m Run
10 x Sumo Deadlift High-Pull (95/65lbs)
20 x Overhead Squats (95/65lbs)
30 x Floor Wipers (95/65lbs)
40 x GHD Sit-ups
50 x Double-unders
40 x GHD Sit-ups
30 x Floor Wipers (95/65lbs)
20 x Overhead Squats
10 x Sumo Deadlift High-Pull (95/65lbs)

Notes: 14'' Grip for Sumo Deadlift High-Pulls (outside edge of hand touches inside edge of knurling on standard Olympic Bars).

Post times to comments.

Skill Development (06.04.2010)
3 Rounds at your own pace of
15 x Hip and Back Extensions
5 x Deadhang Pull-ups (Supinated)

CrossFit Endurance Rest Day (06.04.2010)

''Bennett'' (06.03.2010)

Warm-up Drills (06.03.2010)
Run 800m
15 x SDHP's (45lbs)
15 x Thrusters (45lbs)
Samson Stretch
Lateral Lunges x 5 each leg

''Bennett'' (06.03.2010)
Complete 10 Rounds of the following.
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings

Each round has a 2:00 running clock, representing the time interval each athlete has to complete the workload. If time expires before a round is completed the WOD is over and the athlete's score remains as is. The only available rest is time remaining (if any) from each 2:00 minute trial.

Total score is the sum of these earned rest intervals.

Post total rest time earned in comments.

CrossFit Endurance WOD (06.03.2010)
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.

''Repeat Offender'' (06.02.2010)

Warm-up Drills (06.02.2010)
Row 500m
2 Rounds of
7 x Air Squats
7 x Push-ups
7 x Deadhang Pull-ups
Shoulder Dislocates

Inch Worms

''Repeat Offender'' (06.02.2010)
Complete the following for time
Run 400m
30 x Ring Push-ups
30 x Ring Rows
Run 400m
15 x Ring Push-ups
15 x Ring Rows
15 x Ring Push-ups
15 x Ring Rows
Run 400m
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
Run 400m

Post times to comments.

Skill Development (06.02.2010)
Complete 2 Round of
:30 x Handstand Hold
20 x Pistols (10L/10R)
10 x SOTS Press (45lbs)

CrossFit Endurance WOD (06.02.2010)
''Time Trial''
Complete the prescribed distance as fast as possible. This is an all out maximal effort.
Swim: 800m
Bike: 12 Mile
Run: 5k
C2: 2k

Post times to comments.