''Nicole'' (08.19.2010)

Warm-up Drills (08.19.2010)
Run 800m
2 Rounds of
7 x Ring Row
7 x Hollow Rocks
7 x Push-ups
7 x Box Jumps (20'')
2 Rounds of
''Burgener Drill'' (PVC)
-Scorpion Stretch
-Lateral Lunges
-Groiners
-Shoulder Opening Drill (Wall)

''Nicole'' (08.19.2010)
Complete as many rounds as possible in 20:00 of
400m Run
Pull-ups x Max Reps

Post rounds completed and reps per round to comments.

Skill Development (08.19.2010)

For time

200 x Double-unders

Post times to comments.

CrossFit Endurance WOD (08.19.2010)
''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.

''Iron and Rings'' (08.18.2010)

Warm-up Drills (08.18.2010)
Row 500m

2 Rounds of
7 x Push-ups

7 x Medball Cleans

1 Round of
''Burgener Drill'' (PVC)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Samson Stretch

''Iron and Rings'' (08.18.2010)
7 Rounds for time of

10 x Dumbbell Walking Lunges (50/35lbs)
10 x Dumbbell Burpees (50/35lbs)
10 x Ring Dips

Notes: There is no jump for the Dumbbell Burpees. Once in the plank position with arms extended jump the feet inside the hands and perform a dumbbell deadlift. Ensure you adjust your positions or adjust your load on the dumbbells to ensure correct form is maintained.

Skill Development (08.18.2010)
Complete 3 Rounds at your own pace of
15 x Overhead Squats (65/45lbs)
15 x RDL's (65/45lbs)

Notes: Attempt to hit all your overhead squat sets with immaculate, controlled execution.

CrossFit Endurance WOD (08.18.2010)
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.

''Viking Franlette'' (08.17.2010)

Warm-up Drills (08.17.2010)
Run 800m
2 Rounds of
''Burgener Drill'' (PVC)
2 Rounds of
7 x Front Squat (45lbs)
7 x Press (45lbs)
7 x Thrusters (45lbs)
-Scorpion Stretch
-Lateral Lunges
-ITB Stretch/Drop Lunge
-Sumo-Squats
-Shoulder Opening Drill

''Viking Franlette'' (08.17.2010)
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x C2B Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x C2B Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x C2B Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x C2B Pull-ups (20/10lbs)

Notes: Unbroken Challenge is in effect.

Post times to comments.

Skill Development (08.17.2010)
3 Rounds at your own pace of
L-sit/V-sit x Max Time
GHD Sit-ups x 21
Floor Wipers x 21
Prone Plank x Max Time

CrossFit Endurance Rest Day (08.17.2010)

''Max Effort Deadlift 1-1-1'' (08.16.2010)

CrossFit New Hampshire Indoc Tonight:
Tonight we are kicking off our foundations program for new athletes.

These hour long classes will begin at 6:30PM Mondays, Wednesdays, and Fridays and will go until 7:30PM. New athlete's are required to complete this course before they can join the main training program/classes.
To register please see any of our instructors at CrossFit New Hampshire, or email us so we can send you a description of the curriculum, cost of the course, and the waivers/release forms.
Please bring all these back signed and your payment to your first class, we are looking forward to seeing everyone tonight.

Warm-up Drills (08.16.2010)
Run 800m
2 Rounds of
7 x Deadhang Pull-ups
12 x Push-ups
15 x Air Squats
Samson Stretch
Inch Worms
Scorpion Stretch

''Max Effort Deadlift 1-1-1'' (08.16.2010)
Each Athlete will be given three attempts to Deadlift as heavy a load as possible for a single rep record.
Use previous 1RM data to determine loads per set for the progression outline below.

Rest as needed between efforts.

5 x 40% (warm-up)
3 x 50% (warm-up)
2 x 60% (warm-up)
1 x 70% (warm-up)
1 x 80% (warm-up)
1 x 90%
Attempt 1
Attempt 2
Attempt 3

Post loads to comments.

Skill Development (08.16.2010)
As many rounds as possible in 12:00 of
5 x Handstand Push-ups
10 x Box Jumps (24/20'')
15 x KB Swings

Post Rounds completed to comments.

CrossFit Endurance WOD (08.16.2010)
''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.

''Fight Gone Bad'' (08.13.2010)

Warm-up Drills (08.13.2010)
Run 400m
2 Rounds of
7 x Deadlift (45lbs)
7 x Hang Power Cleans(45lbs)
7 x Front Squats (45lbs)
7 x Press (45lbs)
Run 400m
Shoulder Mobility Complex (5/2.5lbs)
Samson Stretch
Scorpion Stretch

''Fight Gone Bad'' (08.13.2010)
Three rounds for total points of
Wall-ball (20lbs)
Sumo Deadlift High-Pull (75lbs)
Box Jump (20")
Push Press (75lbs)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate" the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 03.04.2010

Post total points to comments.

CrossFit Endurance WOD (08.13.2010)
''Time Trial''

Swim, Bike, Run, or Row (C2)
SC: 15 minutes
LC: 45 minutes
U: 65 minutes

Post distances to comments.

''Chelsea'' (08.12.2010)

Warm-up Drills (08.11.2010)
Row 1000m
9 Fundamentals x 5 reps each (PVC)
Dynamic Mobility Complex
10 x Hindu Push-ups

''Chelsea'' (08.12.2010)
Every minute on the minute for 20:00 perform the triplet shown below:
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: Complete a single round of work before each minute expires, remaining time (if any) is used to recover before each subsequent round begins.

If an athlete successfully makes it through all 20:00: Add 1 rep to each movement per round, continuing until the workload can no longer be completed within the time allotted.

Example of the ascending rep scheme: Round 21 would be as follows...
6 x Pull-ups, 11 x Push-ups, and 16 x Air Squats)

Post # of minutes completed to comments.

Skill Development (08.12.2010)
Rest for tomorrow...

CrossFit Endurance WOD (08.12.2010)
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.

''Four Letter Words'' (08.11.2010)

Warm-up Drills (08.11.2010)
Run 800m
2 Rounds of
''Burgener Drill'' (PVC)
10 x Lateral Lunges (alt. legs)
10 x Box Jumps (20'')
10 x Stiff Legged Deadlift (45lbs)
ITB Stretch
Inchworms

Notes: Once you are extended to your limit for each Inchworm lay prone on the deck and press your torso up without letting your legs leave the ground (you should feel this in your lower back).

''Four Letter Words'' (08.11.2010)
Complete the following for time
Row 600m
10 x Power Snatch (95/65lbs)
1 x Ring Push-ups
9 x Power Snatch (95/65lbs)
2 x Ring Push-ups
8 x Power Snatch (95/65lbs)
3 x Ring Push-ups
7 x Power Snatch (95/65lbs)
4 x Ring Push-ups
6 x Power Snatch (95/65lbs)
5 x Ring Push-ups
5 x Power Snatch (95/65lbs)
6 x Ring Push-ups
4 x Power Snatch (95/65lbs)
7 x Ring Push-ups
3 x Power Snatch (95/65lbs)
8 x Ring Push-ups
2 x Power Snatch (95/65lbs)
9 x Ring Push-ups
1 x Power Snatch (95/65lbs)
10 x Ring Push-ups
Row 600m

Post times to comments.

Skill Development (08.11.2010)
3 Rounds at your own pace of
20 x Russian Twists (20/14lbs)
20 x GHD Sit-ups (20/14lbs)
20 x Back Extensions

CrossFit Endurance Rest Day (08.11.2010)

''Max Effort Press 1-1-1'' (08.10.2010)

Warm-up Drills (08.10.2010)
Single-unders x 1:30
4 Rounds of
5 x Wallball (20/14lbs)
5 x Medicine Ball Cleans (20/14lbs)
Single-unders x 1:30
Shoulder Opening Drill (Wall)
Scorpion Stretch
Samson Stretch

''Max Effort Press 1-1-1'' (08.10.2010)
Each Athlete will be given three attempts to Press as heavy a load as possible for a single rep record.

Use previous 1RM data (same # as used in all Press WODs) to determine loads per set for the progression outline below.

Rest as needed between efforts.

5 x 40% (warm-up)

3 x 50% (warm-up)
2 x 60% (warm-up)
1 x 70% (warm-up)
1 x 80% (warm-up)
1 x 90%
Attempt 1
Attempt 2
Attempt 3

Notes: Athletes will hopefully take advantage of all the data they've been diligently collecting over the last few months of training. Information from past performances can be used to reinforce the decisions an athlete makes in selecting which course of action seems best suited for the a complete realization of personal potential (In this case Strength).

(Data spans 1-5+ rep records for loads representing 70-95% of previous 1RM's.)

Post loads to comments.

''Neville's Throat'' (08.10.2010)
Complete for time
Bear Crawl 100m
21 x Back Squat (135/95lbs)
21 x Pull-ups
Bear Crawl 100m
15 x Back Squat (135/95lbs)
15 x Pull-ups
Bear Crawl 100m
9 x Back Squat (135/95lbs)
9 x Pull-ups

Post times to comments.

CrossFit Endurance WOD (08.10.2010)
''Hill Repeats''
Swim: 10 x 100m x :15 sec recoveries, :05 sec Deviation Limit.
Bike: 4 x 2mi x time needed to descend for recoveries, :60 sec Deviation Limit.
Run: 2 x .75/1mi x easy descent with additional :60 sec at bottom for recoveries, :60 sec Deviation Limit.
C2: 3 x 1km x :120 sec recoveries, :10 sec Deviation Limit.

Post times to comments.

C2 ''Elevated Row'' Variation
1. Push the front end of the rower up tight against a wall.
2. Elevate the back legs of the rower on a 24'' box.
3. McGuiver something up under the single joint in the center of the rower, where the slide meets and hooks into the foot pads. We stack 3 x 45lb bumpers which fit just about perfect; this step ensures the rower remains supported through the middle. Check and make sure everything feels solid and supported before strapping in. (Just a reminder that we've not yet tested the safety of doing this WOD beyond the type of set-up/model rower described above.)
4. Put the damper setting on your preference for 1000m time trials and GET SOME.

''Helvetica'' (08.09.2010)

‎"There will be a day when you cannot do this. Today is not that day."

Warm-up Drills (08.09.2010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
7 x Burpees
12 x KB Swings (16kg)
2 Rounds of
''Burgener Drill'' (PVC)
Shoulder Dislocates (PVC)
Inchworms

''Helvetica'' (08.09.2010)
Complete for time
800m Run
50 x KB Swings (32/24kg)
30 x Tire Flips
10 x Tire Bounds

Notes: Tire bounds are a continuous double-jump into the center of the tire and over the far side.

Post times to comments.

Skill Development (08.09.2010)
4 Rounds at your own pace of
:15 x L-sit/V-sit
:30 x Ring Support
15 x Toes-2-Bar

CrossFit Endurance WOD (08.09.2010)
''Tempo 85-95%''
Swim: 1000m/y total: 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.

''Heavy Deadlifts 5-3-1'' (08.06.2010)

Warm-up Drills (08.06.2010)
Row 1000m (Damper 2-4)
2 Rounds of
5 x Hollow Rocks
7 x Deadhang Pull-ups (Supinated)
9 x Push-ups
12 x Air Squats
''Burgener Drill'' (PVC)
Inchworms
Lateral Lunges

''Heavy Deadlifts 5-3-1'' (08.06.2010)
Work through the prescribed sets of Heavy Deadlifts. 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)
5 x 75%
3 x 85%
1+ x 95%

Post loads to comments.

''AAR'' (08.06.2010)
4 Rounds for time of
4 x Muscle-ups
12 x Burpee Pick-ups (45/25lbs)
21 x GHD Sit-ups

Notes: Unbroken Challenge in effect.

Post times to comments.

CrossFit Endurance Rest Day (08.06.2010)

''Self-Actualization'' (08.05.2010)

Warm-up Drills (08.05.2010)
Run 800m
2 Rounds of
3 x Front Squat (45lbs)
3 x Push Press (45lbs)
3 x Thrusters (45lbs)
3 x Overhead Squats (45lbs)
2 Rounds of
''Burgener Drill'' (PVC)
Shoulder Dislocates (PVC)
Inchworms
Scorpion Stretch

''Self-Actualization'' (08.05.2010)
Complete as many rounds as possible in 20:00 of
5 x Overhead Squat (135/95lbs)
8 x Thrusters (135/95lbs)
400m Run

Post times to comments.

Skill Development (08.05.2010)
3 Rounds at your own pace of
21 x GHD Sit-ups
:30 x Pront Plank
:30 x Left Side Plank
:30 x Right Side Plank

CrossFit Endurance WOD (08.05.2010)
''1:1 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.

''Grace'' (08.04.2010)

Warm-up Drills (08.04.2010)
Row 750m
2 Rounds of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
2 Rounds of
''Burgener Drill'' (PVC/45lbs)
Hip Mobility Complex
Shoulder Opening Drill (wall)

''Grace'' (08.04.2010)
For time
30 x Clean and Jerk (135lbs/95lbs)

Notes: Compare to 02.26.2010.

Post times comments.

''Flight Simulator'' (08.04.2010)
Complete the following pyramid of Double-unders for time
5-10-15-20-25-30-35-40-45-50-45 ... 5

Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.

Post times to comments.

CrossFit Endurance WOD (08.04.2010)
''5x Intervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then :05 sec per fastest 200m. :30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then :05 sec per fastest 2k. :90 second recoveries.
Run: 5 x 800m holding fastest possible pace without slowing more then :05 sec per fastest 800. :90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then :05 sec per fastest 1000m. :90 second recoveries.

Post times to comments.

''Cranberry Juice'' (08.03.2010)

Warm-up Drills (08.03.2010)
Run 800m
2 Rounds of
7 x Deadhang Pull-ups
9 x Burpees
12 x KB Swings (16kg)
2 Rounds of
''Burgener Drill'' (PVC)
Scorpion Stretch
Lunge w/ torso rotation

''Cranberry Juice'' (08.03.2010)
3 Rounds for time of
500m Row
10 x Clapping Push-ups
20 x Ring Dips
30 x Wallball Shots

Post times to comments.

Skill Development (08.03.2010)
2 Rounds at your own pace of
20 x GHD Sit-ups
20 x Back Extensions
10 x Turkish Get-ups (alt.sides)

CrossFit Endurance WOD (08.03.2010)
''Time Trial''
Swim:12min
Bike:24min
Run:20min
C2:12min

Post distances to comments.

''Heavy Front Squats 5-3-1'' (08.02.2010)

Warm-up Drills (08.02.2010)
Row 1000m
3 Rounds of
''Burgener Drill'' (PVC)
Shoulder Opening Drill (wall)
Samson Stretch

''Heavy Front Squats 5-3-1'' (08.02.2010)
Work through the prescribed sets of Heavy Front Squats. 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)
5 x 75%
3 x 85%
1+ x 95%

Post loads to comments.

''Piss and Vinegar'' (08.02.2010)
Complete for time
Run 800m
7 Rounds of
10 x Box Jumps
10 x L-sit Pull-ups
10 x Burpees
Run 400m

Notes: Sub for L-sit Pull-ups is 10 x Pull-ups and 10 x Knees-to-Elbows for each round.

Post times to comments.

CrossFit Endurance Rest Day (08.02.2010)

''Marauder Josh'' (07.30.2010)

Warm-up Drills (07.29.2010)
Run 800m
3 Rounds of
''Burgener Drill''
3 x Power Snatch (45lbs)
3 x Overhead Squat (45lbs)
ITB Stretch
Hip Mobility Complex
Shoulder Opening Drill (wall)

Notes: Work up to 45lbs for the ''Burgener Drill''. Treat the Power Snatch and Overhead Squats as part of the drill for each round.

''Marauder Josh'' (07.30.2010)
Complete for time
Run 800m
21 x Overhead Squats (95/65lbs)
42 x Pull-ups
15 x Overhead Squats (95/65lbs)
30 x Pull-ups
9 x Overhead Squats (95/65lbs)
18 x Pull-ups

Notes: Wear body armor if you're feeling frisky.

Post times to comments.

Skill Development (07.30.2010)
3 Rounds at your own pace of
20 x Pistols (any rep scheme that totals 10 each leg)
:20 x L-sit/V-sit hold
20 x RDL (45lbs)

CrossFit Endurance WOD (07.30.2010)
''4x5min''
Swim, Bike, Run, or Row (C2)
4 Rounds of (5 min x 3 min rest)

Post distances to comments.

''Failure to Yield'' (07.29.2010)

Warm-up Drills (07.29.2010)
Row 750m

2 Rounds of
9 x Deadhang Pull-ups
9 x Push-ups
9 x Air Squats
2 Rounds of
''Burgener Drill''
Inchworms
Scorpion Stretch
Lateral Lunges

''Failure to Yield'' (07.29.2010)
Complete for time
100 ft Walking Lunges
21 x Hang Power Clean (135/95lbs)
21 x Ring Dips
100 ft Walking Lunges
18 x Hang Power Clean (135/95lbs)
18 x Ring Dips
100 ft Walking Lunges
15 x Hang Power Clean (135/95lbs)
15 x Ring Dips
100 ft Walking Lunges
12 x Hang Power Clean (135/95lbs)
12 x Ring Dips
100 ft Walking Lunges
9 x Hang Power Clean (135/95lbs)
9 x Ring Dips
100 ft Walking Lunges
6 x Hang Power Clean (135/95lbs)
6 x Ring Dips

Post times to comments.

Skill Development (07.29.2010)
4 Rounds of
15 x GHD Sit-ups/Anchored Sit-ups
15 x Back Extensions

CrossFit Endurance WOD (07.29.2010)
''Tempo 85-90%, RPE 16-18''
Swim: SC&LC:300m, U:800m
Bike: SC:10mi ,LC:12mi, U:18mi
Run: SC:5km, LC:8km, U:15km
C2: SC:3km, LC:5km, U:8km

Post times to comments.

''Heavy Deadlift Triples'' (07.28.2010)

Warm-up Drills (07.28.2010)
800m Run
9 Fundamentals x 5 each (PVC)
Shoulder Dislocates (PVC)
Samson Stretch
2 Rounds of
''Burgener Drill'' (PVC)

''Heavy Deadlift Triples'' (07.28.2010)
With a 12:00 running clock work through the prescribed sets of Deadlift 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.

''Cyclic'' (07.28.2010)
5 Rounds for time of
Row 250m
12 x HSPU's
21 x Double-unders

Post times to comments.

CrossFit Endurance WOD (07.28.2010)
''Hill Repeats x 5 Recovery''
Swim: 10 x 50m/y with T- shirt or Parachute 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.

''Angie'' (07.27.2010)

Warm-up Drills (07.27.2010)
Run 800m
12 x Burpees
12 x Medicine Ball Cleans
2 Rounds of
''Burgener Drill''
Shoulder Dislocates (PVC)
Hip Mobility Complex

''Angie'' (07.27.2010)
Complete the following for time
100 x Pull-ups
100 x Push-ups
100 x Sit-ups
100 x Squats

Post times to comments.

Skill Development (07.27.2010)
Rest for tomorrow...

CrossFit Endurance Rest Day (07.27.2010)

''Heavy Presses 5-3-1'' (07.26.2010)

Warm-up Drills (07.26.2010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
7 x Push-ups
7 x Air Squats
''Burgener Drill'' (PVC)
Scorpion Stretch
ITB Stretch

''Heavy Presses 5-3-1'' (07.26.2010)
With a 12:00 running clock work through the prescribed sets/reps 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)
5 x 75%
3 x 85%
1+ x 95%

Post loads to comments.

''Frelen'' (07.26.2010)
Complete the following for time
400m Run
21 x Thrusters (95/65lbs)
21 x KB Swings (32/24kg)
400m Run
15 x Thrusters (95/65lbs)
15 x KB Swings (32/24kg)
400m Run
9 x Thrusters (95/65lbs)
9 x KB Swings (32/24kg)

Post times to comments.

CrossFit Endurance WOD (07.26.2010)
''Tabata Intervals''
8 Rounds of (:20 x :10rest)
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: Damper setting at 2-4 above average.

Post distances to comments.

''CFG Events VIb. and VIc.'' (07.23.2010)

Warm-up Drills (07.23.2010)
Run 400m
7 x Deadhang Pull-ups
9 x Push-ups (CFGS)
12 x KB Swings (16kg)
15 x Abmat Sit-ups
''Burgener Drill'' (PVC)

''CFG Events VIb. and VIc.'' (07.23.2010)
VIb. 3 Rounds of

30 x Toes-to-Bar
21 x Ground-to-Overhead (95/65lbs)

VIc. 3 Rounds of

7 x Burpee Wall Jumps
Row 500m

Notes: Immediately after finishing Event VIb. athlete's must move immediately to the next challenge and begin. The clock continues to run until the total workload has been accomplished.

Post total time, combined from both events, to comments.

CrossFit Endurance WOD (07.23.2010)
''Time Trial''
Swim: 8min
Bike: 15min
Run: SC:10min LC:12min U:15min
C2: 8min

Post distances to comments.

''CFG Events V. & VI.'' (07.22.2010)

Warm-up Drills (07.22.2010)
Run 800m
5 x Press (45lbs)
5 x Push Press (45lbs)
5 x Push Jerk (45lbs)
5 x Overhead Squats (45lbs)
Samson Stretch
Shoulder Dislocates (PVC)
3 Rounds of the
''Burgener Drill''

''CFG Events V. & VI.'' (07.22.2010)

V. 7 Rounds for time of

3 x Cleans (205/135lbs)
4 x Ring Handstand Push-ups

VI. 3 rounds for time of
30 x Push-ups (CFGS)
Over-the-wall (8/6ft)
21 x Overhead Squats (95/65lbs)

Notes: Immediately after finishing Event V. (Clean/Ring HSPU Couplet) athlete's must move immediately to the next challenge and begin. The clock continues to run until the total workload has been accomplished.

Post total time, combined from both events, to comments.

CrossFit Endurance WOD (07.22.2010)

Swim: SC:3x300m repeats, hold within 15-20sec, rest 45-60sec. LC:2x700m repeats hold within 30-45 sec, rest 60sec. U:3x700m repeats hold within 60-90sec, rest 1-2min.
Bike: SC:3x5 mile repeats hold within 30-60sec, rest 30-60sec. LC:2x10mile repeats hold within 1-2min, rest 2-3min. U: 3x10mile repeats hold within 1-2min, rest 4-8min.
Run: SC:3x1mile repeats hold within 5-10sec, rest 1-3min. LC:2x5k repeats, hold within 1-2min, rest 5-10min. U:3x5k repeats, hold repeats witihin 2-3min, rest 5-15min.
C2: SC:3x 1000m repeats hold within 3-5 sec, rest 20-40sec. LC:2x1800m repeats hold within 5-10sec, rest 30-60sec. U:3x1800m repeats hold within 10-15sec, rest 1-2min.

Post times to comments.

''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)