''Nate'' (09.22.2010)

Warm-up Drills (09.22.2010)
800m Run
9 Fundamentals x 7 reps each (45lbs)
Dot Drill (for time)
-Scorpion Stretch
-Lateral Lunges
-Groiners
-Shoulder Opening Drill (Wall)

''Nate'' (09.22.2010)
Complete as many rounds as possible in 20:00 of
2 x Muscle-Ups
4 x Handstand Push-ups
8 x Kettlebell Swings (2-pood)

Post rounds completed to comments.

Skill Development (09.22.2010)
21-15-9 reps each of
Barbell Rollouts
Russian Twists (20/14lbs)

Mobility WOD

CrossFit Endurance WOD (09.22.2010)
''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.

''Max Effort Snatch 3-3-1-1-1'' (09.21.2010)

Warm-up Drills (09.21.2010)
Row 500m
2 Rounds of
''Burgener Drill'' (PVC)
2 Rounds of
3 x Snatch (45lbs)
3 x Heaving Snatch Balance (45lbs)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Cobra Stretch

''Max Effort Snatch 3-3-1-1-1'' (09.21.2010)
Snatch 3-3-1-1-1

Notes: Attempt to take the heaviest load possible from the deck to overhead using the Olympic Lifting standards of movement.

Post times to comments.

''Tabata This!'' (09.21.2010)
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.

Mobility WOD

CrossFit Endurance WOD (09.21.2010)
Swim, Bike, Run, or Row (C2)
Time Trial x 9:00 Minutes

Cover as much distance as possible in the time allotted.

Post distances to comments.

''Circular Reasoning'' (09.20.2010)

Warm-up Drills (09.20.2010)
Run 800m
2 Rounds of
7 x Push-ups
7 x Med Ball Cleans
2 Rounds of
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Sumo Squats
-ITB Stretch

''Circular Reasoning'' (09.20.2010)
10-9-8-7-6-5-4-3-2-1 reps for time of
Sumo Deadlift High-Pull (95/65lbs)
Box Jumps (24/20'')
Pull-ups

Post times to comments.

Skill Development (09.20.2010)
3 Rounds at your own pace of
3 x Snatch Grip Deadlift (65/45lbs)
3 x Hight Hang Power Snatch (65/45lbs)
3 x Squat Snatch (65/45lbs)
3 x Overhead Squats (65/45lbs)
:12 x L-sit/V-sit for Max Time
:12 x GHD Sit-ups

Notes: Rest :30-:60 minimum between each round. Applying effort to technique development is paramount today.

Mobility WOD

CrossFit Endurance Rest Day (09.20.2010)

''Jaketronic'' (09.17.2010)

Warm-up Drills (09.17.2010)
Run 800m
2 Rounds of
10 x Medicine Ball Cleans
10 x Wallball
2 Rounds of
''Burgener Drill''
-Samson Stretch
-Lateral Lunges
-Scorpion Stretch

''Jaketronic'' (09.17.2010)
Complete for time
30 x Power Snatch (135/95lbs)
50 x Ring Dips
Run 800m

Post times to comments.

Skill Development (09.17.2010)
3 Rounds at your own pace of
20 x GHD Sit-ups
20 x Hip Extensions

Mobility WOD

CrossFit Endurance WOD (09.17.2010)
''5x Intervals''
Swim: 5 x 200m x 30 second recoveries, :05 deviation limit.
Bike: 5 x 2k x :90 second recoveries, :05 deviation limit.
Run: 5 x 800m x :90 second recoveries, :05 deviation limit.
C2: 5 x 1000m x :90 second recoveries, :05 deviation limit.

Post times to comments.

''Hypoxic II.''

Warm-up Drills (09.15.2010)
Row 500m
2 Rounds of
6 x Deadhang Pull-ups
9 x Push-ups
12 x Abmat Sit-ups
15 x Air Squats
Dot Drill
-Sumo Squats
-Inchworms
-Cobra Stretch
-ITB Stretch

''Hypoxic II.'' (09.16.2010)
5 Rounds for time of
10 x Thrusters (95/64lbs)
12 x KB Swings (32/24kg)
21 x Double-unders

Post times to comments.

Skill Development (09.16.2010)
30 x Pistols (alt.legs)

Mobility WOD

CrossFit Endurance WOD (09.16.2010)
''10x Repeats''
Swim: 20 x 25m/y w/ 1 min recoveries.
Bike: 8 x 1k w/ 2 min recoveries.
Run: 10 x 100m w/ 90 sec recoveries.
C2: 10 x 125m w/ 1 min recoveries.

Post times to comments.

''Hips and Angles'' (09.15.2010)

Warm-up Drills (09.15.2010)
3 Rounds of
100 x Single-unders
10 x Burpees
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-ITB Stretch
-Scorpions

''Hips and Angles'' (09.15.2010)
Complete as many rounds as possible in 15:00 of
Row x 21kcal
15 x Knees-2-Elbows
12 x Box Jumps

Post rounds completed to comments.

Skill Development (09.15.2010)
3 Rounds at your own pace of
7 x Power Snatch (95/65lbs)
7 x Squat Snatch (95/65lbs)

Mobility WOD

CrossFit Endurance WOD (09.15.2010)
''Time Trial''
Swim: SC&LC:500m TT, U:1000m TT
Bike: SC:12mi TT, LC:25mi TT, U:30mi TT
Run: SC:5k, LC:10k U:13.1mi TT
C2: SC:3k TT, LC:5k TT, U:8k TT

Post times to comments.

''Dogsmack'' (09.14.2010)

Warm-up Drills (09.14.2010)
Run 800m
2 Rounds of
''Burgener Drill'' (PVC)
9 x Push-ups
9 x Hollow Rocks
9 x Box Jumps (20'')
-Shoulder Dislocates
-Samson Stretch
-Cobra Stretch

''Dogsmack'' (09.14.2010)
Complete 3 Rounds for time of
400m Run
7 x Power Clean (155/115lbs)
21 x Pull-ups

Post times to comments.

Skill Development (09.14.2010)
4 Rounds at your own pace of
:15 x Inverted
15 x Hip Extensions
:15 x L-sit/V-sit

Notes: Inverted is time spent in a handstand hold appropriate for your skill level; against a wall, freestanding, or walking.

Mobility WOD

CrossFit Endurance Rest Day (09.14.2010)

''Heavy Push Press 3-3-1-1-1'' (09.13.2010)

Warm-up Drills (09.13.2010)
Row 750m
9 Fundamentals x 7 reps each (45lbs)
''Burgener Drill'' (PVC)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Lateral Lunges

''Heavy Push Press 3-3-1-1-1'' (09.13.2010)
Warm up as needed and then proceed into heavy sets of Push Press for 3-3-1-1-1 with your last set being an attempt at a single repetition maximum.

Post loads to comments.

''A House of Cards'' (09.13.2010)
Complete for time
12 x Overhead Squats (135/95lbs)
21 x GHD Sit-ups
10 x Overhead Squats (135/95lbs)
18 x GHD Sit-ups
8 x Overhead Squats (135/95lbs)
15 x GHD Sit-ups
6 x Overhead Squats (135/95lbs)
12 x GHD Sit-ups
4 x Overhead Squats (135/95lbs)
9 x GHD Sit-ups
2 x Overhead Squats (135/95lbs)
6 x GHD Sit-ups

Post times to comments.

CrossFit Endurance WOD (09.13.2010)

''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.

''Smells Like Seaweed'' (09.10.2010)

Warm-up Drills (09.10.2010)
400m Run
2 Rounds of
Dot Drill
5 x Burpees
10 x Air Squats
15 x Sit-ups
-Lunge w/ Torso Rotation
-Inchworms
-Groiners

''Smells Like Seaweed'' (09.10.2010)
Complete for time
Row 500m
7 Rounds of
3 x Deadlift (75%1RM)
3 x Muscle-ups
Row 500m

Notes: Complete the first 500m row, then storm through the 7 Rounds of Deadlifts and Muscle-ups, finish with a 500m row. If you are still working on attaining your first Muscle-up then substitute 3 x Pull-ups and 3 x Ring Dips for each repetition.

Post times to comments.

Skill Development (09.10.2010)
Complete the following at your own pace
20 x Pistols (alt.legs)
50 x Double-unders
10 x Pistols (alt.legs)
25 x Double-unders

Mobility WOD

CrossFit Endurance WOD (09.10.2010)
''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.

''Birthright'' (09.09.2010)

Warm-up Drills (09.07.2010)
Run 800m
2 Rounds of
10 x Med Ball Cleans
10 x Burpees
''Burgener Drill'' (PVC)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Shoulder Opening Drill (wall)

''Birthright'' (09.09.2010)
21-18-15-12-9-6-3 reps for time of
Sumo Deadlift High Pull (95/65lbs)
Handstand Push-ups

Notes: Unbroken Challenge.

Post times to comments.

Skill Development (09.09.2010)
3 Rounds at your own pace of
:30 Ring Support
30 x GHD Sit-ups

CrossFit Endurance WOD (09.09.2010)
''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.

''Filthy Fifty'' (09.08.2010)

Warm-up Drills (09.08.2010)
Row 1000m
2 Rounds of
''Burgener Drill'' (PVC)
2 Rounds of
Dot Drill
-Shoulder Dislocates (PVC)
-Sumo Squats
-ITB Stretch

''Filthy Fifty'' (09.08.2010)
Complete the following for time
50 x Box Jumps (20'')
50 x Jumping Pull-ups
50 x Kettlebell Swings (16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (45lbs)
50 x Goodmornings (45lbs)
50 x Wall Ball Shots (20lbs)
50 x Burpees
50 x Double-unders

Post times to comments.

CrossFit Endurance Rest Day (09.08.2010)

''Demonstrating the Significance of Labor Day'' (09.07.2010)

Stable News

The On-Ramp Schedule has been posted; see the right hand column for details. Please feel free to contact us with any questions or for registration details.

Warm-up Drills (09.07.2010)
Row 750m
7 x Deadhang Pull-ups
9 x Push-ups (CFGS)
12 x Air Squats
''Burgener Drill'' (PVC)
-Shoulder Opening Drill (wall)
-Samson Stretch
-Cobra Stretch
-Lateral Lunges

''Demonstrating the Significance of Labor Day'' (09.07.2010)
Complete as many rounds as possible in 15:00 of
Run 200m
5 x Ground-2-Overhead
7 x Lateral Burpees

Notes: Use 70-75% of your 1RM Power Clean. Acceptable routes for the load to move from the Ground to Overhead are the Snatch (Squat, Power, etc.) or the Clean and Jerk (Squat, Power, Split, Jerk, Push Press, Press). Lateral Burpees are performed as normal with a lateral jump over your barbell at the end of each rep.

Post rounds completed to comments.

Skill Development (09.07.2010)
Dot Drill for time.

5 patterns of movement each executed 6 times.

Get mad.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.07.2010)
''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.

''Barbara'' (09.06.2010)

We are Closed for Labor Day, normal hours resume Tuesday.
Tomorrow we will post dates and times for the next On-Ramp Class.

Warm-up Drills (09.06.2010)
Run 1 mile
2 Rounds of
''Burgener Drill'' (PVC)
10 x Push-ups
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-ITB Stretch
-Scorpions

''Barbara'' (09.06.2010)
Five rounds, each for time of
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Air Squats

Rest precisely three minutes between each round.

Post times for each of the five rounds to comments.

Skill Development (09.06.2010)
We will begin including a link in each Skill Development portion of the training each day for an optional mobility/flexibility cooldown. The link is to a website run by Kelley Starrett: CrossFit Instructor/Affiliate Owner and Doctor of Physical Therapy, explore and learn.
Mobility WOD

CrossFit Endurance WOD (09.06.2010)
''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.

''Because Mom Said'' (09.03.2010)

Warm-up Drills (09.03.2010)
Run 800m
7 x Deadhang Pull-ups
9 x Push-ups
12 x Sit-ups
15 x Air Squats
Dot Drill
''Burgener Drill''
-Sumo Squats
-Inchworms
-Cobra Stretch
-ITB Stretch

''Because Mom Said'' (09.03.2010)
Complete for time
10 x Turkish Get-ups (50/35lbs)
20 x Front Squats (155/115lbs)
30 x Push-ups
40 x KB Swings (50/35lbs)
50 x Knees-2-Elbows
40 x Pull-ups
30 x Deadlifts (155/115lbs)
20 x Ring Dips
10 x Pistols (alt.legs)

Post times to comments.

CrossFit Endurance WOD (09.03.2010)
''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. Do not reduce the speed.
C2: Use Damper Setting 2+ Average.

Post distances to comments.

''Daniel'' (09.02.2010)

Warm-up Drills (09.02.2010)
Row 750m
2 Rounds of
8 x Hollow Rocks
8 x Push-ups
8 x Box Jumps (20'')
2 Rounds of
''Burgener Drill'' (PVC)
-Scorpion Stretch
-Lateral Lunges
-Groiners
-Shoulder Opening Drill (Wall)

''Daniel'' (09.02.2010)
Complete the following for time
50 x Pull-ups
400m Run
21 x Thrusters (95lbs)
800 meter run
21 x Thrusters (95lbs)
400m Run
50 x Pull-ups

Post time to comments.

Skill Development (09.02.2010)
For time
50 x GHD Sit-ups
50 x Knees-2-Elbows

Post times to comments.

CrossFit Endurance Rest Day (09.02.2010)

''Max Effort Pull-ups 1-1-1'' (09.01.2010)

Warm-up Drills (09.01.2010)
Row 500m
2 Rounds of
7 x Push-ups
7 x Medball Cleans
Dot Drill
''Burgener Drill'' (PVC)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Samson Stretch (Lateral)

''Max Effort Pull-ups 1-1-1'' (09.01.2010)
Weighted Pull-ups 1-1-1
or
3 Attempts at maximum repetitions.

Post loads/reps to comments.

''The Self Fulfilling Prophecy II." (09.01.2010)
4 Rounds for time of
Broad jump 50m counting the number of jumps
Lunge that many times (alternating legs)
Deadlift (bodyweight) that many reps
Box jump (20'') that many reps
Air Squat that many reps

Post time and number of jumps per round to comments.

CrossFit Endurance WOD (09.01.2010)
''Time Trial''
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min

Post distances to comments.

''Apex Predation'' (08.31.2010)

Warm-up Drills (08.31.2010)
Run 800m
9 Fundamentals x 5 reps each
Dot Drill
-ITB Stretch
-Hip Mobility Complex
-Shoulder Dislocates (PVC)

''Apex Predation'' (08.31.2010)
4 Rounds for time of
Row 350m
7 x Squat Clean (135/95lbs)
10 x Handstand Push-ups

Post times to comments.

Skill Development (08.31.2010)
7 Rounds of
4 x Turkish Get-ups (40/30lbs)
:12 x L-sit/V-sit

CrossFit Endurance WOD (08.31.2010)
''2x Time Repeats''
Swim: 2x8 min, Rest 2 min between intervals
Bike: 2x15 min, Rest 2 min between intervals
Run: 2x12min, Rest 2 min between intervals
C2: 2x8min, Rest 2 min between intervals

Post distances to comments.

''Max Effort Push Jerk 1-1-1'' (08.30.2010)

Warm-up Drills (08.30.2010)
Row 500m
2 Rounds of
Burgener Drill (PVC)
Dot Drill
9 x Burpees
-Shoulder Opening Drill (wall)
-Inchworms
-Cobra Stretch
-Scorpions

''Max Effort Push Jerk 1-1-1'' (08.30.2010)
Push Jerk 1-1-1

Post loads to comments.

''Kellen'' (08.30.2010)
3 Rounds for time of
Run 400m
21 x KB Swings (24/16kg)
30 x Wallball (20/14lbs)

Post times to comments.

CrossFit Endurance WOD (08.30.2010)
''Tempo 80/90%''
80% for the first half, 90% for the last half. Choose distance based on your upcoming event.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10 mile, LC:18 mile, U:25 mile
Run: SC:1.5 mile, LC:5miles, U:10miles
C2: SC:2k, LC:5k, U:8k

Post times to comments.

''Kraken'' (08.27.2010)

Warm-up Drills (08.27.2010)
Run 800m
2 Rounds of
7 x Deadhang Pull-ups
7 x Push-ups
7 x Air Squats
Dot Drill
-Inchworms
-Scorpion Stretch
-ITB Stretch

''Kraken'' (08.27.2010)
Row 250m
15 x Deadlift (225/185lbs)
15 x Burpees
Row 500m
12 x Deadlift (225/185lbs)
12 x Burpees
Row 750m
9 x Deadlift (225/185lbs)
9 x Burpees

Skill Development (08.27.2010)
3 Rounds at your own pace of
21 x GHD Sit-ups
12 x Floor Wipers

CrossFit Endurance Rest Day (08.27.2010)

"Max Effort Power Clean Singles" (08.26.2010)

Warm-up Drills (08.26.2010)
Run 400m
12 x Deadlift (45lbs)
12 x Front Squat (45lbs)
12 x Push Jerk (45lbs)
Run 400m
-Scorpion Stretch
-ITB Stretch
-Shoulder Dislocates

"Max Effort Power Clean Singles" (08.26.2010)
Power Clean 1-1-1

Post loads to comments.

Skill Development (08.26.2010)
Complete the following for time
1 mile Run
50 x SDHP’s (95/65lbs)
30 x Overhead Squats (95/65lbs)

Post times to comments.

CrossFit Endurance WOD (08.26.2010)
Swim, Bike, Run, or Row (C2)
"6 x 3:00 Intervals with Variable Rest’’
3:00 min x 1:00 rest
3:00 min x 3:00 rest
3:00 min x 1:00 rest
3:00 min x 3:00 rest
3:00 min x 1:00 rest
3:00 min x Done!

Post distances to comments.

''Abattoir'' (08.25.2010)

Warm-up Drills (08.25.2010)
400m Run
3 Rounds of
"Burgener Drill"
3 Rounds for time of
"Dot Drill"
-Shoulder Dislocates
-Hip Mobility Complex
-Samson Stretch

''Abattoir'' (08.25.2010)
Complete 8 Rounds of the following triplet,
Thrusters (95/65lbs)
KB Swings (24/16kg)
Box Jumps (24/20'')

Notes: Athletes are attmempting to generate the maximum number of repetitions possible during each work interval. A work to rest ratio of :30 x :15 rest will continue this rotation between exhaustion and maximal physical exertion until a total of 24 intervals have passed (12:00 of work out of 18:00 total)

Skill Development (08.25.2010)
3 Rounds at your own pace of
:30 x Handstand Hold (wall)
20 x Hip Extensions
30 x DB Renegade Rows (40/30lbs)
10 x Turkish Get-ups (40/30lbs)0

Notes: If wall support for the handstand is a confident type of skill set then please feel free to join us while we try to walk aggressively on our hands and work on HSPU’s from advanced postures (paralettes, rings). Dumbbell Renegade rows are alternating arms with 15 repetitions each side. Turkish Get-ups must be executed with 5 full movements for both dominant and non-dominant sides of the body.

CrossFit Endurance WOD (08.25.2010)
"Short Time Trial"
Swim: 500m/y TT
Bike: 5k TT
Run: 1 mile TT
C2: 1500m TT

Post distances to comments.

''Ryan'' (08.24.2010)

Warm-up Drills (08.24.2010)
750m Row (Damper Setting 2-3)
2 Rounds of
10 x Push-ups
10 x Pistols (alt.legs)
''Burgener Drill''
-Samson Stretch
-Inch Worms
-Scorpion Stretch

''Ryan'' (08.24.2010)
5 rounds for time of
7 x Muscle-ups
21 x Burpees

Notes: If you've been strictly using a scaled version of the Muscle-up for three weeks or longer then substitute in 3 x Pull-ups and 3 x Ring Dips for this WOD. If you consistently substitute a sequence of Pull-ups and Ring Dips when seeing Muscle-ups in the WOD use scaled movement precursors. Ensure that Ring Dips are to maximum depth (bicep to rings), this position is where the transition from the pull ends and the lower it is the easier it will be to execute.

Post times to comments.

Skill Development (08.24.2010)
Complete for time
10 x Toes-2-Bar
20 x GHD Sit-ups
30 x V-Ups
20 x GHD Sit-ups
10 x Toes-2-Bar

Post times to comments.

CrossFit Endurance WOD (08.24.2010)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1min on, 1 min off,
1 min on x :50 sec rest,
1 min on x :40 sec rest,
1 min on x :30 sec rest,
1 min on x :20 sec rest,
1 min on x :10 sec rest,
1 min on x :20 sec rest,
Continue back up the ladder until...
1 min on x :50 sec rest,
1 min on x Done!

Post distances to comments.

''Max Effort Front Squat 1-1-1'' (08.23.2010)

Warm-up Drills (08.23.2010)
800m Run
12 x Medicine Ball Cleans
12 x Wallball
2 Rounds of
''Burgener Drill'' (PVC)
-Shoulder Mobility Complex (5/2.5lbs)
-Cobra Stretch
-Samson Stretch

''Max Effort Front Squat 1-1-1'' (08.23.2010)
Each Athlete will be given three attempts to Front Squat 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 65% (warm-up)
1 x 75% (warm-up)
1 x 85% (warm-up)
Attempt 1
Attempt 2
Attempt 3

Post loads to comments.

''Horseshoes and Hand Grenades IV.'' (08.23.2010)
Complete 5 Rounds for time of
35 x Double-unders
20 x Wallball (20/14lbs)

Post times to comments.

CrossFit Endurance Rest Day (08.23.2010)

''Tapeworm'' (08.20.2010)

Warm-up Drills (08.20.2010)
Row 750m
2 Rounds of
6 x Deadhang Pull-ups (Supinated)
9 x Knees-2-Elbows
12 x Air Squats
15 x Hip Extensions
-Foam Roll
-Inchworms
-Scorpion Stretch
-ITB Stretch

''Tapeworm'' (08.20.2010)
Complete the following for time
30 x Handstand Push-ups
40 x Pull-ups
50 x KB Swings (24/16kg)
60 x GHD Sit-ups/Anchored Sit-ups
70 x Burpees

Post times to comments.

Skill Development (08.20.2010)
5 Rounds at your own pace of
15 x Hip and Back Extensions
10 x Pistols (Alt.legs)

CrossFit Endurance WOD (08.20.2010)
Swim, Bike, Run, or Row (C2)
2 x (5min x 2min rest)
5 x (1min x :30 rest)

Notes: The 1 minute intervals start immediately after the second 2min recovery
Hold maximal distances possible.

Post distances to comments.

''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)