Monthly Archives: November 2012

11.30.2012

Warm-up Drills
I. 3 Rounds of
Speed Rope x 2:00/1:30/1:00
5 x Deadlift (45/30lbs)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Hang Power Snatch (45/30lbs)
5 x Overhead Squat (45/30lbs)
II. Mobility

Impact/Focus: Barbell Complex
Impact/Focus: Barbell Complex
Against a 15:00 Running Clock attempt to move the heaviest load possible across the following sequence of barbell movements for three rounds (27 repetitions total per successful attempt).

1 x Hang Squat Clean
2 x Front Squat
3 x Push/Split Jerk
2 x Thrusters
1 x Hang Squat Clean

Post loads/results to comments.

“The Little Room”
For time
21-18-15-12-9-6 reps of
Overhead Squat (115/85lbs)
Ring Push-ups
GHD Sit-ups

Post times to comments.

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11.29.2012

Warm-up Drills
I. 2 Rounds of
Bear Crawl (40ft)
Burpee Broad Jump (40ft)
Crabwalk (40ft)
II. 2 Rounds of
5 x KB Sumo Deadlift
5 x KB Sumo Deadlift High Pull
5 x Russian KB Swings
5 x American KB Swings
10 x Goblet Squats
15 x Knees-2-Elbows
III. Mobility

Impact/Focus: Rope Climbs & TGU’s
Against a 10:00 Running Clock complete as many Rounds/Reps of the following:
1 x L-sit Rope Climb (scale to legless, or feet assisted as necessary)
8 x Turkish Get-ups (24/16kg)

Post scores to comments.

“The Elf On Tha Shelf”
Complete as many Rounds/Reps as possible in 15:00 of
Row 250m
10 x American KB Swings (32/24kg)
15 x Wallball (20/14lbs)
10 x Box Jumps (24/20”)

Post scores to comments.

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11.28.2012

Warm-up Drills
I. Row 3:00 (Power Curve Refinement Effort)
II. 2 Rounds of
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Press (45/30lbs)
III. Mobility

Impact/Focus: Press 1-1-1-1-1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Press 1RM

Press 1-1-1-1-1RM

Post loads/results to comments.

“Zhoom-Bahh?”
Complete as many Rounds/Reps as possible in 12:00 of
30 x Double-unders
5 x Muscle-ups
20 x GHD Sit-ups

Post results to comments.

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11.27.2012

Warm-up Drills
I. Run 800m
II. 2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Sumo Deadlift High-Pull (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
III. Mobility

“Aiden”
Back Squat Ascension Ladder EMOTM
Every minute on the minute execute the prescribed number of Back Squats (1xBW); adding one additional repetition every round until the workload is no longer able to be completed within the time allotted.
On the first minute perform one Back Squat (1xBW), on the second perform two Back Squat, on the third minute perform three Back Squats … Continuing for as long as possible.

Notes: Attempt to use 1 x Bodyweight for today’s ascension ladder, scaling loads as necessary to a percentage of bodyweight.

Post scores to comments.

“Quinn”
For time
Run 400m
Then…
21-15-9 reps of
Thrusters (95/65lbs)
Deadlift (225/155lbs)
Then…
Run 400m

Post scores to comments.

Skill Development
Complete at your own pace for Quality
50 x Toes-2-Bar
30 x Hollow Rocks

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11.26.2012

Warm-up Drills
I. Run 800
II. 3 Rounds of Burgener Drill (45/30lbs)
III. 2 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squat (wall)
IV. Mobility

Impact/Focus: Back Squat 1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Back Squat 1RM

Back Squat 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Waterborne Helen”
3 Rounds for time of
21 x American KB Swings (32/24kg)
12 x C2B Pull-ups
500m Row

Post scores to comments.

Skill Development
Spend 10:00 working on any combination of L-sit and Ring Support Skills.

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11.23.2012

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rnds of
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Weighted Ring/Static Dips
Every minute on the minute execute the prescribed number of Weighted Ring/Static Dips. On the first minute perform one Ring/Static Dip, on the second minute perform two Weighted Ring/Static Dips, on the third minute perform three Weighted Ring/Static Dips… Continue climbing up the ladder in this manner until the number of Ring/Static Dips can not longer be completed in the one minute window of time allotted.

Post scores to comments.

“Two-fer”
Run 1 Mile (Individually Timed)
Then…
Complete as many rounds as possible in 12:00 of
3 x Sandbag Ground-2-Shoulder
5 x Burpee Jumping Pull-ups
7 x Jumping Slamball (40/20lbs)

Post scores to comments.

Skill Development
Complete in any set/rep/time scheme necessary
L-sit (1:00 cumulative)
30 x Floorwipers/Windshield Wipers (135/95lbs)
50 x Abmat Sit-ups

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11.22.2012

Warm-up Drills
I. Run 800m
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility

“Thanksgetting”
For time
10-9-8-7-6-5-4-3-2-1 reps of
Hang Power Snatch (95/65lbs)
Pull-ups
Thrusters (95/65lbs)

Post scores to comments.

Skill Development
Max Effort Intake of Turkey and accessory meal items.

Post volume ingested to comments.

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Ariana

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I began CrossFit as a preseason training with the Amoskeag Rugby Club. At the time, even stairs was a challenge for me. Walking into this large, bright, empty room was, to date, the hardest thing I’ve ever done, well that was until the WOD started… As my lungs burned and my vision began to blur only one thing ran through my mind “DO.NOT.STOP!!!!!”

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CrossFit has taught me a tremendously valuable lesson which is this: Stop making excuses. Do things. Try things. Even if it’s not happening now, it will. It totally will. I have learned to trust myself to work hard and when I want to quit, I must go on. Constantly learning lessons and winning my own battles is what keeps me coming.

 I can’t express enough gratitude both CrossFit and myself for how much I have and will continue to accomplish.

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11.21.2012

Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (wall)
III. Mobility

“The Filthy Fifty”
For time
50 x Box Jumps (24/20″)
50 x Jumping Pull-ups
50 x Kettlebell Swings (24/16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (65/45lbs)
50 x Back Extensions
50 x Wall Ball Shots (20/14lbs)
50 x Burpees
50 x Double-unders

Post scores to comments.

 

 

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11.20.2012

Warm-up Drills
I. Row 3:00 (Power Curve Refinement Effort)
II. 9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

“D.T.”
5 Rounds for time of
12 x Deadlift (155/115)
9 x Hang Power Clean (155/115)
6 x Push Jerk (155/115)

Notes: Broken Set Tax of 5 x Burpees.

Post times to comments.

 

Skill Development
Choose one of the following to test Double-under work capacity:
8 Rounds of (:20 max reps x :10 rest)
Or
5:00 x Max Reps

Post results to comments.

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11.19.2012

Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inch Worms
III. Mobility

“Half Michael”
3 Rounds for time
Run 400M
25 x GHD Sit up
25 x Back Extensions

Post times to comments.

 

“Black Lung II”
Choose one of the following Erg Challenges:
1. 3 Rounds of 1000m x 2:00 rest
2. 5 Rounds of 500m x 1:00 rest
3. 12 Rounds of :30 Max Distance x :20 rest

Post results to comments.

Skill Development
Athlete’s choice

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Bob

ChangThumby

“I knew I had to do something after hearing news that a high school friend of mine had a heart attack. I used to be known for puting away as much food as I wanted without gaining a pound in high school. Fourteen years later, I was still doing the same thing and it didn’t take a Ph.D. to figure out that I couldn’t continue down the same path and expect to see my kids grow up.

So…what to do? What did I like for activity? Even though I’d grown up playing multiple sports and considered myself athletic, I was also lazy. I’ve had short bouts of extreme determination where I’d lift weights amd/or run religiously for two to three months, but that’s as far as my fitness endeavors lasted. I’d always end up back on the couch… because let’s face it, watching TV or playing video games while eating ice cream and brownies is wayyyyy more fun than going to your local Globogym or running non-stop for a calorie burn. I grew up swimming competitively so I looked into that next. Boy…those hours are crappy and pool access is expensive. Hockey? Waaaay to early and my cardio is in the toilet. Muay Thai looks fun and I really want to hit someone…damn, this is NH, no Muay Thai schools. I had briefly toyed with Brazilian Jiu Jitsu in graduate school but I knew I’d never survive a single training session in the physical shape I was in. So how can I get into shape for JiuJitsu?

Let’s look into this CrossFit business I keep seeing popping up on my friends’ Facebook statuses that they can’t shut up about. With that level of excitement, it must be good right? After watching a few YouTube videos of people swinging kettle-bells, squatting heavy weights and doing hundreds of pullups, I thought, ‘It looks crazy…but why not? What do I have to lose besides pride?’. Off I sent my email to CFNH. After getting a reply from Dan ensuring that I would be OK to start CrossFit coming in from a vegetative state, I put down COD Modern Warfare 2, rolled off the couch and strolled into Samy’s gym expecting punishment. Boy did they deliver. I knew I was in for a treat when I shook Tiffanie’s hand for the first time and thought, ‘Damn…it feels like I’m shaking hands with the Terminator.’ Before the end of my first TABATA WOD, I thought I was either going to pass out or vomit. The former Marine that was working out next to me did vomit (ran out and puked all over the parking lot). For some strange reason, when Tiffanie asked if I was going to be coming back (she didn’t ask me to pay, nor did I know how much it was going to cost) all I did was hold out my credit card. I couldn’t speak or really think through the pain and exhaustion I was feeling , but I knew that this was exactly what I needed.

Nine months later, I’m still coming in and even more invested. Unlike my prior fad ventures into trying to get fit but dropping out after losing interest, I  find myself trying to learn more, get better and push personal limits. I’ve even changed my diet to be Paleo, so I’m healthy and ready for WODs. This was a huge change for me after years of eating whatever the hell I wanted.

What is it that keeps bringing me back? I’m not entirely sure. Perhaps it’s because CrossFit’s fitness philosophy highlights all of my weaknesses and makes me better by encouraging me to develop them into strengths. I’m still astounded at how inadequate my previous concept of fitness was. Perhaps it’s because being ‘CrossFit’ has made me more grounded and shit that used to annoy me now seems just silly. If I have a rough day at work, all I need to do is head to my box and *poof*, frustrations are gone.  Perhaps it’s enthusiasm and the amazing sense of community created by Samy, Dan and Tiffanie that makes me look forward to suffering heavily through WODs with my fellow CrossFitters.

All I know is that I’m having fun getting fitter that I have possibly ever been in my life and I can’t wait to see how far I can go.”

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11.16.2012

Warm-up Drills
I. 3 Rounds of
1:00 x Speed Rope
10 x Burpees
10 x Hollow Rocks
II. Mobility

Impact/Focus: Front Squat 1-1-1-1-1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Front Squat 1RM

Front Squat 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Mayos”
For time
Row 500m
30 x 1-arm DB Snatch (alt.sides)
30 x Slamballs (40/20lbs)
Row 500m
20 x 1-arm DB Snatch (alt.sides)
20 x Slamballs (40/20lbs)
Row 500m
10 x 1-arm DB Snatch (alt.sides)
10 x Slamballs (40/20lbs)

Post scores to comments.

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11.15.2012

Warm-up Drills
I. Run 800m
II. 2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x American KB Swings (24/16kg)
III. Mobility

“Task Priority Nate”
10 Rounds for time of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)

Notes: Navy SEAL Nathan Hardy and fellow SEAL Michael Koch of State College, Pa., died Feb. 4 after being wounded by small-arms fire, the Defense Department said. Both men were stationed in Norfolk, Va.
It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in UNH’s psychology department.
Nathan Hardy grew up in Durham and was a 1997 graduate of Oyster River High School. He joined the Navy after graduation.
Other family members include his wife, Mindy, and their 7-month-old son, Parker; and a brother, Ben, of Middlebury, Vt.
Another brother, Josh, died in 1993 while a senior at Oyster River High School.
“Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”
Koch leaves behind his parents and a fiancee. He enlisted in July 1998 and entered SEAL training in January 1999, according to The Virginian-Pilot of Norfolk. He received the Bronze Star, Joint Service Commendation Medal and three Navy and Marine Corps Achievement Medals.

Post scores to comments.

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups

Post times to comments.

Skill Development
Muscle-up Transition Practice

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11.14.2012

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“10000lbs”
The goal is to lift 10,000 lbs as fast as possible, but only using one rep at a time, of the following lifts:
1 x Squat
1 x Bench
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000 lbs. Only one rep may be performed per movement at a time and in the order shown above.

Post scores to comments.

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11.13.2012

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
20 x Walking Lunges
15 x Toes-2-Bar
10 x Burpee Pick-ups (45/25lbs)
III. Mobility

Impact/Focus: Athlete’s Choice Test Metrics
Establish a new rep record/strength benchmark based on the options relative to our Paleo Challenge test metrics.

“Nana’s Snoring Marshmallow”
Complete as many Rounds/Reps as possible in 7:00 of
3/2/1 x Power Clean (135/95lbs)
10 x Wallball (20/14lbs)
30 x Double-unders
Rest 2:00
Then…
Complete as many Rounds/Reps as possible in 7:00 of
5/3/1 x Deadlift (275/185lbs)
10 x Wallball (20/14lbs)
20 x Double-unders
Rest 2:00
Then…
Complete as many Rounds/Reps as possible in 7:00 of
10 x KB Swings (32/24kg)
10 x Wallball (20/14lbs)
10 x Double-unders

Notes: Round one would be 3 Power Cleans, Round two would be 2 reps of Power Cleans, Round three would involve one rep, upon reaching Round Four the rep count begins again at 3. Deadlifts work through an identical progression.

Post scores to comments.

Skill Development
Complete the following
6 Rounds (:15 on x :45 rest) of L-sit
Rest 1:00
Then…
In as few sets as possible:
75 x GHD Sit-ups/Abmat Sit-ups (Anchored)

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11.12.2012

michael_murphy_sq-46851d30c3d44a704d7d9131aef18181666b69a6-s6-c30Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

 

“Murph”
Complete the following for time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run

Notes: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. (Write up originally posted on CrossFit.com)

Post time to comments.

Skill Development
Mobility, Static Stretching, PNF, and Myofascial Release as necessary.

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11.09.2012

Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility

Impact/Focus: Snatch Balance
5 sets of 3 Reps each:
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

Notes: Today’s total emphasis should be focused on skill development and technical practice; loads should facilitate this priority.

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

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

Post method, lbs, meters, reps to comments.

Skill Development
Mobility, Static Stretching, PNF, and Myofascial Release as necessary.

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11.08.2012

Warm-up Drills
I. Row 3:00 (Power Curve Refinement)
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Mobility

Impact/Focus: Push Press & Thruster EMOTM
“Double Jeopardy EMOTM”
2 x Push Press: Begin with 2 repetitions, adding 2 reps every minute until failure
Rest 2:00
1 x Thruster: Begin with 1 repetition, adding 1 rep every minute until failure

Post loads/minutes of survival to comments.

Skill Development
Athlete’s choice for Skill Development

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UPCOMING EVENTS