''Deadlift 3-3-3+ and Harlot'' (05.10.2011)

The Paleo Challenge is Coming...
Wednesday (05.11.2011) we will begin distributing the Paleo Challenge Information packets which contain the competition details, nutritional guidelines, external resources, and food log material to those CrossFitters that wish to participate.
There will be a class/registration meeting for the Challenge this Friday evening (6:30pm, roughly 1 hour in length) where we will be able to answer any questions, take participants' baseline statistics and get our crew prepared so that this thing can kick into high gear for a Monday start.

It's time to finally realize what true potential is.

Warm-up Drills (05.10.2011)
Row 750m
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
5 x Push-ups
10 x Hip and Back Extensions
15 x Abmat Sit-ups
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Scorpion Stretch
-ITB Stretch

''Deadlift 3-3-3+'' (05.10.2011)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Notes: Those athletes that are using Deficit or Sumo Deadlifts for this strength rotation will be disregarding the %'s and the plus sets and simply working through three progressively heavier sets of 3 reps each. Approach a load that feels 'heavy' but doesn't force a technique breakdown.

1-Rep Maximum/Percentage Calculator

''Harlot'' (05.10.2011)
Complete for time
Run 800m
30 x Muscle-ups
Run 800m

Notes: Scaling Options are as follows
3 x False Grip Ring Pull-ups and 3 x Ring Dips (strict)
4 x Pull-ups and 4 x Ring Dips (strict)
Any athlete that can not complete a full range of motion Ring Dip under control and without kipping should be performing Static Dips to develop their foundation of strength/proficiency for this movement.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.10.2011)
''Mack's :20 x :10''
Complete the distance prescribed for the sport of your choice (that which best represents the event you are currently preparing for) in as few intervals of (:20 on x :10 rest) as possible.
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km

Post number of rounds needed to complete the distance to comments.

''Fight Gone Bad!'' (05.09.2011)

Thank you and Congratulations to all the athletes that assaulted Mount Snow and the Tough Mudder event. It was an amazing experience for us to just see the rallying of so many of our crew out there toiling away with reckless abandon. Team Sailorcrew and Team Mint absolutely wrecked it.
While our CrossFitters and Soccer Team crazies were submerged in mud or carrying logs another athlete of ours, Laura B., returned to McNaughton seeking vengeance... and came away from the 100 mile Ultra Endurance race with a 10+ hour personal record (Ten consecutive 10 mile laps up and down a mountain in Vermont). While this sounds insane and nearly impossible for most humans to achieve we can assure you it's even more awe inspiring to actually witness. Congratulations, Laura!

Warm-up Drills (05.09.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Burpees
9 x GHD Sit-ups
-Groiners
-Shoulder Dislocates (PVC)
-ITB Stretch
-Scorpion Stretch

''Fight Gone Bad!" (05.09.2011)
Three rounds for total points of
Wall-ball (20lbs)
Sumo Deadlift High-Pull (75lbs)
Box Jump (20")
Push Press (75lbs)
Row (Calories)

Notes: 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.
Those that want to endure the epic 5 Round version of Fight Gone Bad will first need to come away from Rounds 1-3 with 300+ points. Time to slay.

Skill Development (05.09.2011)
Work through two mobility WODs that represent areas of personal difficulty/weakness. Foam roll for 8-10 minutes... Aggressively.
This would be especially beneficial to those that participated in the various adventures during the weekend with us.

Mobility WOD

CrossFit Endurance Rest Day (05.09.2011)

CFNH Closed May 7th and 8th ,,, ''Gone Pillaging''

CrossFit New Hampshire will be closed Saturday, May 7th.

There are several epic events unfolding over the course of the weekend and we can only wish those of our athletes participating good luck as they head out to test themselves against these unknown and unknowable new challenges.

Want in on the action? Keep up with what's happening on our facebook page as we'll be posting updates and pictures as often as possible.

Get some, beasts, and we'll see you all on Monday.

''Running Rambunctious'' (05.06.2011)

Warm-up Drills (05.06.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Shoulder Opening Drill (wall)
-Samson Stretch
-ITB Stretch
-Scorpion Stretch



''Running Rambunctious'' (05.06.2011)
Complete as many rounds as possible in 15:00 of
Run 200m
7 x Hang Power Clean and Jerk (115/85lbs)
15 x Jumping Slamball (40/20lbs)

Notes: Jumping Slamballs need to be caught on their first bounce for the rep to count.

Post rounds/reps to comments.

Skill Development (05.06.2011)
3 Rounds at your own pace of
10 x Floor Wipers (45lbs)
15 x Back Extensions

Mobility WOD

CrossFit Endurance WOD (05.06.2011)
''Time Trial''
Swim: 400m TT
Bike: 8 mile TT
Run: 1.5 mile TT
C2: 2k TT

Post times to comments.

''Bench Press 5-5-5+ and Vigilante'' (05.05.2011)

Warm-up Drills (05.05.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 7 reps each (PVC)
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworm/Cobra Stretch
-Scorpion Stretch
-ITB Stretch

''Bench Press 5-5-5+'' (05.05.2011)
Work through the following sets of Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Notes:1-Rep Maximum/Percentage Calculator

''Vigilante'' (05.05.2011)
Complete for time
50 x GHD Sit-ups
20-15-10-5 reps each of
Ring Push-ups
Ring Rows
35 x Box Jumps (24/20'')

Notes: Complete all the GHD Sit-ups before moving onto the rapid fire couplet of Ring Push-ups/Ring Rows. Once all the Ring work is done begin storming through the single set of Box Jumps.
Feeling Frisky despite the week so far? Throw on some body armor, about 20+ pounds worth, and add 12'' to your box jumps making each rep a challenge truly worth surmounting. Get some.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.05.2011)
‘’Time Intervals’’
Swim, Bike, Run, or Row (C2)
SC: 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ :30 on x :15 Rest/:30 on x :15 Rest/:30 on x :15 Rest/ Done!
LC: 10:00 on x 6:00 Rest/ 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ Done!
U: 15:00 on x 8:00 Rest/ 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ Done!

Notes: Choose the duration based on the length of your event. Any rest interval may be taken as an easy active recovery pace providing the work/rest time durations remain the same.

Post distances/watts/speeds/cadences/tempo to comments.

''M.E. Overhead Squats & For Whom The Bell Tolls'' (05.04.2011)

Warm-up Drills (05.04.2011)
Speed Rope x 2:00
''Burgener Drill'' (3Rnds/PVC)
Speed Rope x 1:00
2 Rounds of
5 x Deadhang Chin-ups
5 x Hindu Push-ups
10 x Air Squats
-Groiners
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Shoulder Dislocates
-Wrist Cricles

''M.E. Overhead Squats'' (05.04.2011)
Work through the following sets/reps of Overhead Squats using progressively heavier loads in order to determine an accurate 1-rep maximum.
Use the first two sets of 3 reps as your heavier warm-up sets.

Overhead Squat 3-3-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''For Whom The Bell Tolls'' (05.04.2011)
Row 250m
21 x KB Swings
21 x Goblet Squats
Row 500m
15 x KB Swings
15 x Goblet Squats
Row 750m
9 x KB Swings
9 x Goblet Squats

Notes: Fate shines on our crew this day... our armament just expanded to include an 88lb KB and a 106lb KB. Come seeking glory.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.04.2011)
‘’10 x :30 Second Hill Sprints’’
Swim: 10 x :30 sec Sprints all out efforts using paddles and buoy… 2 minute recoveries between efforts.
Bike: 10 x :30 sec Hill Sprints, all out efforts. Recoveries are how long it takes to descend back to the starting point, 2:00 is the max time for each rest interval. Ergometers or Tension Trainers use steady/heavy tension. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.
Run: 10 x :30 sec Hill Sprints. Rest :30 at the top of the hill/finish point before descending at an easy pace, resting an additional 1:00 at the start point. Treadmills use 7-10% grade. 2 minute recoveries between efforts.
C2: 10 x :30 sec Sprints all out efforts. Damper setting is the athlete’s choice. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.

Post distances/terrain notes to comments.

''Deadlift 5-5-5+ & Mind Over Matter'' (05.03.2011)

Warm-up Drills (05.03.2011)
Row 500m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Push-ups
5 x Medicine Ball Cleans
-Sumo Squats
-Scorpion Stretch
-Leg Swings (Lateral/Front/Rear)
-Shoulder Dislocates (PVC)

''Deadlift 5-5-5+'' (05.03.2011)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Notes: Those athletes that are using Deficit or Sumo Deadlifts for this strength rotation will be disregarding the %'s and the plus sets and simply working through three progressively heavier sets of 5 reps each. Approach a load that feels 'heavy' but doesn't force a technique breakdown.

1-Rep Maximum/Percentage Calculator

''Mind Over Matter'' (05.03.2011)
10-9-8-7-6-5-4-3-2-1 reps for time of
Handstand Push-ups
L-sit Pull-ups

Notes: Substitute in 1 x Deadhang Pull-up and :01 seconds of an L-sit hold for each rep of L-sit Pull-ups for those that need to scale the movement. Strict Dumbbell or Barbell presses, band supported Handstand Push-ups, and Abmat pads are all great ways to scale for the HSPU's. Hit a sticking point? Try something that might challenge you in a different way.

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (05.03.2011)

''Mutual Hardship, Shared Glory'' (05.02.2011)

Warm-up Drills (05.02.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Burpees
9 x Hollow Rocks
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Scorpion Stretch

''Mutual Hardship, Shared Glory'' (05.02.2011)
In teams of two storm through the crucible of tasks below in an attempt to complete as many reps as possible before time expires (scored like Fight Gone Bad).
There are 4 Rounds total with 1:00 rest between efforts.
Max Reps x 30m Prowler Push (70/40lbs)
1:00 x Max Reps Slamball (Partner Catch)
1:00 x Max Reps Power Clean (135/95lbs)
1:00 x Max 'Unbroken' Reps Wallball (20/14lbs)
1:00 x Max Reps Burpee Jump and Touch

Notes: Once an athlete completes their task for a point their teamate will then be able to attempt to do the same. Taking turns in this fashion athletes may only be working one at a time, racking up as many reps/points as possible before time expires or they fail to hold the needed workload to continue.
Examples: Athletes must push the Prowler 30m without allowing the sled to stop for a repetition to count, continuing for as long as they are capable of this task and alternating in rapid succession. Any more than the time it takes to switch positions on the sled warrants a termination of the set. Wallball is scored by max reps, with both athletes switching off after each executes as many unbroken reps as possible.

Post total point to comments.

Mobility WOD

CrossFit Endurance WOD (05.02.2011)
''Time Trial''
Swim: 600m
Bike: 12 miles
Run: 5k
C2: 4000m

Post times to comments.

''CrossFit Games Qualifier WOD: Week 6'' (04.30.2011)

''CrossFit Games Qualifier WOD: Week 6'' (04.30.2011)

*CFNH will be open from 9-11am.

''You would fain be victor ...
Yes, but weigh the conditions,
weigh the consequences;
then and then only lay to your hand if it be for your profit.
You must live by rule,
submit to diet,
abstain from dainty meats,
exercise your body perforce at stated hours, in heat or in cold;
drink no cold water, nor, it may be, wine.
In a word, you must surrender yourself wholly...''
--Epictetus,(c.A.D. 50-c.A.D. 138)

''CrossFit Games Qualifier WOD: Week 6'' (04.29.2011)

Warm-up Drills (04.29.2011)
Run 800m
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
5 x Thrusters (45lbs)
5 x Jumping Pull-ups
7 x Hip and Back Extensions
9 x Hollow Rocks
-Hip Stretch/Wall Squat
-Groiners
-Shoulder Opening Drill (wall)
-Front Rack Pos. Band Stretch
-Inchworms/Cobra Stretch

''CrossFit Games Qualifier WOD: Week 6'' (04.29.2011)
Complete as many rounds/reps as possible in 7:00:
Thrusters (100/65lbs)
Chest-2-Bar Pull-ups

Notes:
This WOD format is an ascension ladder where each consecutive round adds three reps to each movement (see below).
The Rep Scheme: 3-6-9-12-15-18-21...
Athletes can continue beyond the round of 21 indefinitely if they make it that far within the time limit prescribed.
During any given round all of the Thrusters must be completed before the athlete moves onto the Chest-2-Bar Pull-ups.

Post rounds completed/total repetitions to comments.

''Overhead Squat 10:00 Capacity Test'' (04.29.2011)
Every minute on the minute for 10:00 execute 3 x Overhead Squats (3/4-1xBW)

Notes: This will be a challenging work pace to hold for most athletes. Fight to make it through as many consecutive minutes as possible until the 10:00 running clock expires or three reps fail to be completed within the one minute time limit.
Warm-up using progressively heavier sets (40-75%1RM) of 3-5 repetitions each before beginning the timed portion of this training.
Athletes should be working up to an Overhead Squat load that represents 3/4 to 1 x Body-weight (scale as needed).

Mobility WOD

CrossFit Endurance WOD (04.29.2011)
''4-6 Intervals''
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 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min 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.

''M.E. Bench Press & Blackjack AMRAP'' (04.28.2011)

Warm-up Drills (04.28.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
12-9-6 reps each of:
Medicine Ball Cleans
Push-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''M.E. Bench Press'' (04.28.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new personal record.



5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Bench Press 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Blackjack AMRAP'' (04.28.2011)
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14lbs)
15 x Sit-ups
21 x Double-unders

Notes: It's a Thursday and we know some of our athletes out there are full of piss and vinegar. The truly stout of heart will substitute GHD Sit-ups for Abmat Sit-ups as well as Wallball 2-Fers for Wallball. Wallball 2-Fers are executed the same as a traditional Wallball Shot except they include an additional Air Squat repetition that needs to be completed while the ball is still in flight.

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (04.28.2011)
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 8-10.

Post distances to comments.

''Choose Your Own Adventure III'' (04.27.2011)

Warm-up Drills (04.27.2011)
3 Rounds of
Speed Rope (1:00 on x :30 rest)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Push-ups
10 x Air Squats
12 x Sit-ups
12 x KB Swings (24/16kg)
-Samson Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch
-Lateral Lunges

''Choose Your Own Adventure III'' (04.27.2011)
Complete the following for time
25 x Burpees
Run 800m
Take 6500lbs from the ground, through a full squat, and overhead.

Notes: Any method of moving the selected load from the ground, through a full squat, and overhead is acceptable (Ex: Snatch, Clean and Jerk, Clean and Push Press, etc).
Each athlete must decide prior to the the start of the WOD which load/rep scheme they feel will allows their best performance.
Choose your own 6500lb adventure from the following load/rep options:

65lbs x 100 reps
95lbs x 68 reps
115lbs x 56 reps
135lbs x 48 reps
155lbs x 41 reps

Post loads and times to comments.

Skill Development (04.27.2011)
Rest, recover, and prepare.

Mobility WOD

CrossFit Endurance Rest Day (04.27.2011)

''M.E.Deadlift w/ Variants & A Bavarian Revival'' (04.26.2011)

IMPORTANT NOTE:
PLEASE BE SURE TO ALWAYS READ THE NOTES SECTION!!

Warm-up Drills (04.26.2011)
Row 500m
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
5 x Turkish Get-ups (L) (50/30lbs)
5 x Turkish Get-ups (R) (50/30lbs)
10 x Slamball
-Groiners
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''M.E.Deadlift w/ Variants'' (04.26.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Notes: Athletes that are currently able to pull 2 x their bodyweight or greater will be encouraged toexplore one of two training variance options for this next Deadlift strength training rotation: Sumo Deadlift or Deficit Deadlift.
Curious? Talk to your coaches.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

''A Bavarian Revival'' (04.26.2011)
Complete the following for time
Walking Lunges x 100ft
5 x Rope Climbs
21 x Ring Dips
Walking Lunges x 100ft
4 x Rope Climbs
18 x Ring Dips
Walking Lunges x 100ft
3 x Rope Climbs
15 x Ring Dips
Walking Lunges x 100ft
2 x Rope Climbs
12 x Ring Dips
Walking Lunges x 100ft
1 x Rope Climbs
9 x Ring Dips

Notes: Rope Climbs begin with the athlete laying flat on their back. Scaling: Substitute each Rope Climb with 7 x Ring Rows or 5 x Ring Pull-ups (one ring only).
Feeling Frisky? Shooter's choice: 2 x Dumbbell's (one in each hand) for the Walking Lunges (30/20lbs) or Body Armor for the whole party.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.26.2011)
‘’Tempo 80-85%’’
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.

''Tabata Attrition'' (04.25.2011)

''You become what you do.'' --Aristotle

Warm-up Drills (04.25.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Medicine Ball Cleans
5 x Push-ups (CFGS)
5 x Ring Rows
-Sumo Squats
-Scorpion Stretch
-Leg Swings (Lateral/Front/Rear)
-Shoulder Dislocates (PVC)

''Tabata Attrition'' (04.25.2011)
Complete 8 Rounds of Tabata intervals (:20 on x :10 rest) for each of the following movements. Rest :30 between movements.
Row (kcal)
Back Squat (95/65lbs)
Pull-ups
Push Press (95/65lbs)
GHD Sit-ups

Post total reps per movement (kcal from the Rower) to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (04.25.2011)
You've earned your stripes for today. Foam Roll everything you suspect will be sore/tight. Mobility WOD should be mandatory.

Mobility WOD

CrossFit Endurance WOD (04.25.2011)
Swim, Bike, Run, or Row (C2)
2 Rounds of (10:00 min on x 5:00 Rest)
Followed immediately by:
2 Rounds of (2:00 min on x 1:00 Rest)

Post distances to comments.

''CrossFit Games Qualifier WOD: Week 5'' (04.22.2011)

CrossFit New Hampshire will be closed on Saturday as Brady Sullivan is shutting the building down for a transformer replacement. Today we are opened up for any athletes that wish to have a validated score for the CrossFit Games, we apologize for any inconvenience this change in plans causes.

Warm-up Drills (04.22.2011)
Run 800m
''Burgener Drill'' (3 Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
5 x Push-ups
10 x Air Squats
15 x Abwheel Roll-outs
-Samson Stretch
-Shoulder Opening Drill (wall)
-Sumo Squats
-ITB Stretch

''CrossFit Games Qualifier WOD: Week 5'' (04.22.2011)
Complete as many rounds/reps as possible in 20:00 of
5 x Power Clean (145/70)
10 x Toes-2-Bar
15 x Wallball (20/14lbs)

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (04.22.2011)
Rest for Monday... it will be a day of glory.

Mobility WOD

CrossFit Endurance WOD (04.22.2011)
''Tabata''
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.
C2: Damper Setting 8-10

Post distances to comments.

''Weighted Pull-up Ascension Ladder'' (04.21.2011)

Warm-up Drills (04.21.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Burpees
9 x Hollow Rocks
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Scorpion Stretch

''Weighted Pull-up Ascension Ladder'' (04.21.2011)
Every minute on the minute execute the prescribed number of weighted pull-ups. On the first minute perform one Weighted Pull-up, on the second perform two Weighted Pull-ups, on the third minute perform three Weighted Pull-ups... Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.
If you have a number for your 1-Rep maximum Weighted Pull-up use 50% of that load for this workout. If you are still scaling Pull-ups substitute in 1 x Deadhang Pull-up (modified as needed) for each Weighted Pull-up.

Notes:1-Rep Maximum/Percentage Calculator

Post rounds completed/loads used to comments.

''Over Hurr'' (04.21.2011)
Complete for time
Run 400m
21 x Sumo Deadlift High Pull (95/65lbs)
21 x Ring Push-ups
Run 400m
15 x Sumo Deadlift High Pull (95/65lbs)
15 x Ring Push-ups
Run 400m
9 x Sumo Deadlift High Pull (95/65lbs)
9 x Ring Push-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (04.21.2011)

''Meat Tags'' (04.20.2011)

Warm-up Drills (04.20.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Stretch (band)
-Inchworms/Cobra Stretch

''Meat Tags'' (04.20.2011)
7 Rounds of the following
3 x Back Squat (75-85%1RM)
10 x Over-Unders (''Rope Burpees'')
10 x KB Swings (32/24kg)
10 x Pull-ups

Notes: Each round is a fight against a 2:00 running clock. If the time expires before the workload is completed the WOD is over. Scores are calculated from those rounds the athlete finished. The only rest interval provided is whatever time remains (if any) from each 2:00 interval.
Over-Unders are similar to the burpees last week done over the barbell. A rope is tied between the colums of our gym about a foot off the deck. Athletes will start in the bottom of a push up position, rise to standing, jump the rope and then come back underneath it to complete each repetition. Ninja rolls are fine as long as the legs stay together on the jump.

Post rounds/times to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (04.20.2011)
4 Rounds at your own pace of
L-sit x Maximum Time
6 x Pistols (alt.legs)

Mobility WOD

CrossFit Endurance WOD (04.20.2011)
''Time Trial''
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post distances to comments.

''Mint'' (04.19.2011)

Warm-up Drills (04.19.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Chin-ups
8 x Clapping Push-ups
10 x Walking Lunges (alt.legs)
10 x Abmat Sit-ups
-Sumo Squats
-Groiners
-Inchworm/Cobra Stretch
-Shoulder Dislocates (PVC)

''Mint'' (04.19.2011)
There are 5 Rounds in the work capacity test described below. A Round's Scoring: Each second that elapses during the Row (while holding the prescribed wattage), each repetition completed on the Bench Press, and each repetition completed for Knees-2-Elbows = 1 point. Add up total points for each round and post your five cumulative scores to comments.
Rest :30 between efforts.

5 Rounds of the following:
Row x Maximum Time (Holding Avg Wattage at 2-2.5x Body-weight)
Bench Press x Max Repetitions (.75 x Body-weight)
Toes-2-Bar/Knees-2-Elbows x Max Reps

Notes: An example of a 150lb CrossFitter doing a single round of this work capacity test would be as follows. The CrossFitter starts by Rowing for as long as possible while holding the average wattage at 300+ (this is 2x BW for a 150lb athlete). Once failing to hold the prescribed wattage any longer the athlete moves to the Bench Press and executes one maximum repetition set (re-racking the bar constitutes the end of this set). After racking the bar the athlete will attempt one max rep set of knees-2-elbows (dropping off the bar terminates the set). Add up Seconds + Bench Press Reps + Knees-2-Elbows Reps for that rounds cumulative score... Rest :30 and repeat for 4 more attempts at Glory.

Still Feeling Frisky? If you can do more than 5 reps of L-sit Pull-ups then feel free to sub in a Max Rep set of L-sit Pull-ups for Toes-2-Bar/Knees-2-Elbows. We would be amazed to see if anyone could hold each round to something like: 7 x L-sit Pull-ups, 8 x Toes-2-Bar, 12 x Knees-2-Elbows or bettern without coming off the bar. That kind of an additional challenge would truly make this particular fitness test one hell of a smokeshow.

Post rounds/reps to comments.

Skill Development (04.19.2011)
Rest up for tomorrow... it's going to be epic.

Mobility WOD

CrossFit Endurance WOD (04.19.2011)
Swim, Bike, Run, or Row (C2)
Holding maximal pace/distance/watts/speed complete the following:
5 Rounds of (2:00 on x 3:00 rest)
After the final 3:00 rest interval proceed directly into the following:
4 Rounds of (1:00 on x 1:00 rest)

Post distances to comments.

''Despicable Me'' (04.18.2011)

Warm-up Drills (04.18.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Shoulder Opening Drill (wall)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch



''Despicable Me'' (04.18.2011)
Complete for time
800m Run
5 Rounds of
7 x Thrusters (135/95lbs)
10 x Pull-ups (20/10lbs)

Notes: Athletes needing a frisky fix can simply wear a vest for the whole despicable thing, otherwise use a dumbbell and weight belt to spice up the pull-ups.

Post times to comments.

Skill Development (04.18.2011)
3 Rounds of
Ring Support x Max Time
15 x GHD Sit-ups
15 x SLDL (45lbs)
Mobility WOD

CrossFit Endurance WOD (04.18.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of (7:00 on x 3:00 rest)

Post times to comments.

''CrossFit Games Qualifier WOD: Week 4 & Open Gym'' (04.15.2011)

''CrossFit Games Qualifier WOD: Week 4 & Open Gym'' (04.15.2011)

*CFNH will be open from 9-11am.

''CrossFit Games Qualifier WOD: Week 4'' (04.15.2011)

We have power again, normal hours are back on today.

Warm-up Drills (04.15.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Burpees
9 x Hollow Rocks
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''CrossFit Games Qualifier WOD: Week 4'' (04.15.2011)
Complete as many rounds and reps as possible in 10 minutes of
60 x Bar-facing Burpees
30 x Overhead Squat (120/95lbs)
10 x Muscle-ups

Post reps/rounds completed to comments.

Skill Development (04.15.2011)
4 Rounds at your own pace of
15 x Toes-2-Bar or Knees-2-Elbows
15 x Hip and Back Extension
Handstand Hold for :20 or Walk 20 feet

Mobility WOD

CrossFit Endurance Rest Day (04.15.2011)

''Weighted Pull-ups and Everglades'' (04.14.2011)

Important Notice:
CrossFit New Hampshire will be closed for the rest of the day due to a situation with the buildings transformer. Brady Sullivan (our landlord) let us know shortly after we experienced another power outage this morning at 7:30am that the building would be closing until they could repair a transformer issue that was causing the problem. As soon as we know things are back up and running this post will be updated with details. We appologize for the inconvenience this causes our crew, hang in there... slayings to resume ASAP.

Warm-up Drills (04.14.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Burpees
-Sumo Squats
-Shoulder Dislocates (PVC)
-Leg Swings (front/rear/sides)
-ITB Stretch

''Weighted Pull-ups/Chin-ups'' (04.14.2011)
Work through the following seven sets of heavy single repetitions for Pull-ups/Chin-ups. Attempt to increase the load each round until you establish a new 1-rep max.
Weighted Pull-ups/Chin-ups 1-1-1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Everglades'' (04.14.2011)
4 Rounds for time of
Row 500m
Run 400m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.14.2011)
''Tempo Hill Climb 80-85%''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave grade.
Run: 25min Hill Climb, 4-8% ave grade.
C2: 20min, Damper between 6-8, hold WATTS @ 50-120 above your body weight.

Post times to comments.

''Practical Application IV'' (04.13.2011)

Warm-up Drills (04.13.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Stretch (band)
-Inchworms/Cobra Stretch




''Practical Application IV'' (04.13.2011)
5 Rounds for time of
2 x Deadlift (70-80%1RM)
5 x Burpee Pick-ups (45/25lbs)
10 x Walking Lunges (alt.legs)
20 x Double-unders

Notes: Feeling Frisky? Armor up.
1-Rep Maximum/Percentage Calculator

Post times to comments.

Skill Development (04.13.2011)
8 Rounds of (:10 on x :20 rest)
L-Sit/V-sit

Mobility WOD

CrossFit Endurance WOD (04.13.2011)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1:00 on x 1:00 off,
1:00 on x :50 off,
1:00 on x :40 off,
1:00 on x :30 off,
1:00 on x :20 off,
1:00 on x :10 off,
Go back up the ladder until you finish with
1:00 on x :50 sec off,
1:00 on x Done!

Post distances to comments.

''Hardship Duty & Guts'' (04.12.2011)

Warm-up Drills (04.12.2011)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
8 x Burpee Jumping Pull-ups
12 x Turkish Get-ups (alt.sides)
-Groiners
-Scorpion/Chest Stretch
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)

''Hardship Duty'' (04.12.2011)
Complete as many rounds as possible in 15:00 of
Row 250m
Max Unbroken Reps x Wallball (20/14lbs)
Max Unbroken Reps x KB Swings (32/24kg)

Post total rounds/reps to comments.


''Guts'' (04.12.2011)
Complete for time
21-18-15-12-9-6 reps each of
GHD Sit-ups
Slamball (20lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.12.2011)
''Tabata''
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.
C2: Damper Setting 8-10

Post distances to comments.

''Front Squat 5-3-1+ & J.T.'' (04.11.2011)

Warm-up Drills (04.11.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Shoulder Opening Drill (wall)
-Samson Stretch
-Sumo Squats
-ITB Stretch
-Scorpion Stretch

''Front Squat 5-3-1+'' (04.11.2011)
Work through the following sets of Front Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Notes:1-Rep Maximum/Percentage Calculator

''J.T.'' (04.11.2011)
21-15-9 reps for time of
Handstand Push-ups
Ring Dips
Push-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (04.11.2011)

''CrossFit Games Qualifier WOD: Week 3 & Open Gym'' (04.09.2011)

''CrossFit Games Qualifier WOD: Week 3 & Open Gym'' (04.09.2011)

*CFNH will be open from 9-11am.

"Great occasions do not make heroes or cowards; they simply unveil them to the eyes of men.
Silently and perceptibly, as we wake or sleep, we grow strong or weak; and at last some crisis shows what we have become."
--Brooke Foss Westcott

''CrossFit Games Qualifier WOD: Week 3'' (04.08.2011)

Warm-up Drills (04.08.2011)
Row 500m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Stretch (band)
-Inchworms/Cobra Stretch

''CrossFit Games Qualifier WOD: Week 3'' (04.08.2011)
Complete as many rounds/reps as possible in 5:00 of
1 x Squat Clean (165/110lbs)
1 x Jerk (165/110lbs)

Notes: Any combination of movements (Power Clean, Front Squat, Squat Clean, Press, Push Press, Push Jerk, or Split Jerk) may contribute to the completion of each Squat Clan/Jerk. The movements require the following criteria to be met:
1. The barbell must be Cleaned from the deck
2. The barbell must pass through a full Front Squat position
3. When moving the weight overhead the bar must end up stable and centered over mid-foot with arms fully locked out.
4. The overhead portion may only be completed for score if it is immediately subsequent to the Squat Clean rep (ie. if a Split Jerk attempt is failed the weight must begin again from the deck and move through a complete Squat Clean first).
Get some, beasts...

Post total rounds/reps as well as total # reps to comments.

Skill Development (04.08.2011)
5 Rounds of the following Ring complex:
:10 x Ring Support
1 x Negative Muscle-up
Max Reps x False Grip Ring Pull-ups

Notes: Complete the timed hold in the Support position before reacquiring a false grip while slowly lowering to full extension through a negative Muscle-up (use as much control as possible through this range of motion, muscular time under tension being the priority). Once the athlete is at full extension they begin their max rep set of False Grip Ring Pull-ups.
Rest as needed between efforts in order to execute the best sets/reps/holds possible. Scoring high reps here is another example of how the end numbers is 100% relative to the combined quality of effort and execution.

Mobility WOD

CrossFit Endurance WOD (04.08.2011)
‘’Time Trial’’
Swim:400m
Bike: 8 miles
Run: 1.5 miles
C2: 2k

Post times to comments.

''Know Thyself'' (04.07.2011)

Warm-up Drills (04.07.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Medicine Ball Cleans
5 x Push-ups (CFGS)
5 x Ring Rows
-Sumo Squats
-Scorpion Stretch
-Leg Swings (Lateral/Front/Rear)
-Shoulder Dislocates (PVC)
-Wrist Circles

''Know Thyself'' (04.07.2011)
Complete for time
Row 1000m
12-10-8-6-4-2 reps each of
1-Arm Dumbbell Snatch (40/30lbs)
Burpees

Notes: Half of the reps per round represents each side for the 1-arm Dumbbell Snatches. Example: Round 1 has 6 reps per arm (12 total).

Skill Development (04.07.2011)
20-15-10-5 reps/seconds of hold for each of:
L-sit/V-sit
Back Extensions

Mobility WOD

CrossFit Endurance WOD (04.07.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi + 1mi + 2mi)
Run: 3x(200m + 400m + 600m)
C2: 3x(250m + 500m + 750m)

Notes: Rest the exact amount of time it takes you to do each work interval. Example: Run 200m in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

''Press 5-3-1+ & Ketchup'' (04.06.2011)

Warm-up Drills (04.06.2011)
Row 35kcal
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Hindu Push-ups
10 x Air Squats
-Shoulder Dislocates (PVC)
-Shoulder Opening Drill (wall)
-Wall Squats
-Lunge w/Torso Rotation

''Press 5-3-1+'' (04.06.2011)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Notes:1-Rep Maximum/Percentage Calculator

''Ketchup'' (04.06.2011)
Complete as many rounds as possible in 14:00 of
Run 200m
7 x Handstand Push-ups
10 x KB Swings (32/24kg)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.06.2011)
''5xIntervals''
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.
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.

''Tabata Frenzy III'' (04.05.2011)

Warm-up Drills (04.05.2011)
Speed Rope x 2:00
''Burgener Drill'' (3Rnds/PVC)
Speed Rope x 1:00
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Scorpion/Chest Stretch
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)

Notes: Adding a chest stretch to the Scorpion drill requires the athlete to maintain shoulders and chest pressed flat against the deck (arms straight, palms down) while the hips and leg are rotating over to the opposite arm/hand.

''Tabata Frenzy III'' (04.05.2011)
With a running clock set for standard ''Tabata'' intervals (:20 x :10 rest) complete the workload below in as few rounds as possible
Row 500m
20 x Bench Press (135/95lbs)
40 x GHD Sit-ups
50 x Wallball (20/14lbs)
40 x GHD Sit-ups
20 x Bench Press (135/95lbs)
Row 500m

Post the number of intervals needed to complete the workload to comments.

Skill Development (04.05.2011)
3 Rounds at your own pace of
12 x Pistols (6 each leg)
12 x SLDL's (45lbs)

Notes: Challenge yourself today by working through to the next level of difficulty for your pistols. SLDL's are Stiff Leg Deadlifts. Athletes need to ensure they keep the bar close to the legs and maintain a lumbar curve with retracted scapula for the entire range of motion.

Mobility WOD

CrossFit Endurance Rest Day (04.05.2011)