Monthly Archives: November 2012


"... I want to begin by saying that CrossFit is a completely unique fitness program and it fits my personality perfectly.

For me personally, I would have to say that this crazy gym has a big impact across not just how 'fit' I am but it's helped me change the lifestyle I lead as well.

Pay attention, though, make sure you don't hear me wrong: Bai Chen is not here to tell you how good or fun it is, or amaze you with what I've learned about fitness along the way.

All I can say is the experience makes just trying it, even only once in your life, absolutely worth it. I will bet crazy loot that those who do give it one taste will never look back!

I wouldn't say that I am an 'athlete' but just like everybody else who works out in a gym or a club these days I thought I was at least in shape. It blew my mind how little my old workouts prepared me for this; I wasn't in shape at all. I came into the program assuming that each class would be like any other traditional group fitness or club program where we could just go in and do our thing whenever we wanted.

Guess what? I was completely wrong.

I still remember my very first class back in 2010 where I met Dan and Samy; the workout wasn't even with any weights, just basic bodyweight squats in a 4 minute test that I accidentally felt would be easy... 5 days later I had no idea how my legs were so sore without even touching a weight?! And four minutes!? I couldn't believe it.

But I wasn't afraid of the hard work ahead, I went every chance I got and the more involved I became the more CrossFit felt like the lifestyle I needed to be focusing on living. Before long I was awake each day at 4:30am ready to brawl with whatever WOD was ahead... Monday through Friday, I couldn't get enough. These days, if I miss even one day of training or if I accidentally oversleep I'm crushed in my mind-- I would be like {insert strange Bai Chen original comment about party bars that serve chocolate and sad people}.

CrossFit is not just awesome because it fits my personality and my lifestyle, but more importantly I have to say this is truly a community, a family environment where everyone has grown close. We all push each other to the limit, and we do it because no matter how competitive we get it's about caring and backing up our crew here as we all struggle through WODs together.

I could go on and on but I'll cut this off with a final point: In my mind CFNH has the best crew (athletes/members) and the best trainers. Samy and Tiffany just are so crazy about CrossFit they will do whatever they can to pass on knowledge; but it's up to you to use it and make something with yourself day in and day out.

They don't push you, although it may seem like it, they just show you how to bring yourself to the limits you've got; until you've learned you don't have any after all."

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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: Bench Press 3RM & Work Capacity Test
Against a running 10:00 clock work through progressively heavier warm-up sets of 3-5 reps. Attempt to establish a heavy rep record/3RM before time expires.
Bench Press 5-5-3-3-3-3RM
Rest x 2:00
3 Rounds of
Max Reps x Bench Press (65-75%3RM)
Max Reps x 'Unbroken' Clapping Push-ups
"A Democratic Process"
Complete for time:
30 x Handstand Push-ups
50 x Back Extensions
30 x Toes-2-Bars/K2E's
30 x Dead-lift (225/185lbs)
40 x 1-arm KB Push Press (24/16kg)
50 x KB Swings (24/16kg)
Row 30kcal
10 x Muscle-ups
50 x Weighted Abmat Sit-ups
Post times to comments.
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"... I started my Crossfit journey in 2006 while I was in serving in the Marine Corps. What originally drew me towards this style of training was the intensity and diversity the program encompassed.

The CrossFit style of rigorous conditioning and emphasis on general physical preparedness not only prepared me physically and mentally for my upcoming deployment to Afghanistan, but also enabled me to complete marathons.

Athletic competition has always been a major part of my life, even before I began seriously pursuing new challenges in fitness through CrossFit.

In recent years I have competed in numerous mountain running/technical trail races, snowshoe races, and Crossfit competitions; this past year making it as far as qualifying for a seat at the Crossfit Northeast Regionals."

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"...I had always been a gym rat.  Running, swimming, and lifting along with skiing and playing golf.  Then a series of injuries (Achilles and shoulder surgery) took the wind out of my sails.  I was told never to do overhead presses again and I was relegated to doing stair climbs and light weights.  Boredom set in.

My son Brendan had told me about CrossFit of NH and how he enjoyed it.  It sounded nuts.  He told me about the 2 old guys(Samy and Dan) who were really awesome and the workouts were insane.  I eventually decided to scope it out.

My first visit was an eye opener.  A crowded gym with loud music and tattooed athletes and huge weights crashing on the floor and people rushing around was so intimidating. But Dan came over and I signed up for the ramp course.  I left thinking,

"What the hell have I gotten myself into?"

The On-ramp course was good, it brought us 'Noobs' up to speed to really start training the way the program was designed.  At the end of our basics course I took a good look at the mix of people training together with the main CFNH daily WOD's... I found brain turning critical of my age, shoulder, I asked myself,

"Will I be able to do that?" 

...And before I could answer I rolled out of bed and into the first AM training session among the athletes at CrossFit New Hampshire. In no time I was coming in daily to Samy greeting me with his,


I bought into it. I loved it. It brought me new life.

And yes, I learned to become strong and capable in the overhead lifts.  With significantly heavy weights... That continue to climb as my fitness continues to improve.

The excellent and patient instruction from Samy, Dan and Tiffanie spurred me on.  They were truly invested in me. I felt a member of a community. Everybody pulling for each other. No discrimination based on age, sex, race. Just real people trying to reach their potential one day at a time.

I was truly hooked from day one... and still am.

Thank you Samy, Tiffanie, and Dan."

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Warm-up Drills
I. Run 800m
II. 3 Rounds of
10 x KB Turkish Get-ups (alt.arms)
10 x Walking Lunges
10 x Clapping Push-ups
III. Mobility
“Cryogenics for WordPress”
Work through the following Time Trial/max rep challenges below:
I. AQAP vs 4:00
Row 350m
Max Reps x DB Thrusters (50/35lbs)
Rest :30 
II. AQAP vs 4:00
Row 350m
Max Reps x Sumo Deadlift High Pull (75/55lbs)
Rest :30
III. AQAP vs 4:00 
Row 350m
Max Reps x Box Step Ups (50/35lbs)
Rest :30
IV. AQAP vs 4:00 
Row 350m
Max Reps x Push Press (75/65lbs)
Rest :30
V. AQAP vs 4:00 
Row 350m
Max Reps x Toes-2-Bar/K2E’s
Post reps per round to comments.
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Warm-up Drills I. Run 800m II. 2 Rounds for Quality 5 x Snatch Grip Deadlift 7 x Power Snatch 7 x Overhead Squat 10 x Hindu Push-ups III. Mobility Impact/Focus: Snatch & Overhead Squat Review Jumping/Landing and Burgener Drill for the Hang Power Snatch portion of today’s WOD Additional Time Spent Warming up and developing proficiency in the Overhead Squat for relative workloads also in today’s WOD. “Brutus” Complete for time Hang Power Snatch x 1-2-3-4-5-6-7-8-9-10 Overhead Squat x 10-9-8-7-6-5-4-3-2-1 Ring Dip x 10-9-8-7-6-5-4-3-2-1 Skill Development 30-20-10 reps for Quality of GHD Sit-ups Back Extensions Floor Wipers (135/95lbs)
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Warm-up Drills I. Run 800m II. 9 Fundamentals x 5 Reps each (45lbs) III. Mobility
Impact/Focus: Olympic Lifts EMOTM EMOTM x 2 Reps of Snatch OR Clean Every minute on the minute choose one of the following to execute for 2 reps: 2 Reps of Athlete’s Choice (based on current skill levels) -Snatch (Getting Under the Bar) -Clean (Breakdown of ‘Pulls’) Post results to comments. “Leg Drive VS Hip Drive” Row 500m Then… 15-12-9 of: Push Press Box Jump Slamball (40/20lbs) Then… Row 500m (Power Curve Refinement Emphasis) Post results to comments. Skill Development ‘’Learn 1/Teach 1’’ Learn or teach your peers one of your personal nemesis mobility WODs or an aspect of your pre/post WOD personal regimen that you feel pays huge dividends to unlocking your athletic potential.
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TBW Therapy Founder Mark DuMars MS, PA, AT, LMT

 TBW Therapy Founder

Mark DuMars MS, PA, AT, LMT

Mark has accumulated nearly 35 years of experience in Sports Medicine and Allied Health.  He spent 10 years as a Navy Combat Medic attached to both Navy and Marine Corps Special Forces before receiving his Bachelors’ Degree in Physical Anthropology (Structural Anatomy) from San Diego State University.  He then became the Head Athletic Trainer for Brewster Academy in Wolfeboro, NH before being accepted at Andrew Weill-Cornell Medical School in New York to be trained as a Physician Assistant specializing in Orthopedics and Sports Medicine and to attain his Master’s Degree in the field of Exercise Physiology.  The majority of his residency was attained at The Hospital for Special Surgery in Manhattan. After a number of years as a PA and undergoing a life-changing event, Mark changed directions somewhat, broadening his skill base with Therapeutic Massage, Eastern Philosophy and Nutrition.  He now, teaches Massage Therapy, Anatomy, Adaptive Physiology, and Structural Integration (TBW) while maintaining a private practice specializing in physical efficiency in athletes and lay people alike.
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About Transformational Body Works Therapy

The Transformational Bodywork Process

Our bodies are a reflection of years of conscious and unconscious stresses and habits that eventually wear us down before our time.  These stresses may be noticed as generalized movement inefficiencies characterized by elevations of hips/shoulders, leg-length discrepancies, poor posture, range of motion inequalities, etcetera. They may also be specific, such as chronic pain syndromes, muscle spasms, painful “bad” back or joints, or an overall need to frequently “de-stress”.  Add exertional stress such as is experienced at CrossFit and the body’s attempt to adapt can overwhelm the conscious mind’s abilities to balance the overall system.  The nature of some of these challenges may truly need medical or surgical intervention; others may be the result of that intervention.  But unless these habits and physical inefficiencies are corrected, they can lead to debilitation, over-adaptation and disease. Our modern/Western medicine is incredible at providing temporary relief for the physical problems, but seldom approaches the holistic, psychological and bioelectrical aspect that is just as critical for a properly balanced body.  Eastern medicine, though also incredible, frequently overlooks the adaptive habit and perception that may anchor these problems in place. Transformational Bodywork is a multi-modality non-diagnostic process that integrates many Western and Eastern philosophies into a holistic model of treatment. Its foundation is the anthropological view of “context”.  The problem that grabs our attention is probably the result of many different affecting factors (context) that are both conscious and unconscious.  From the TBW view, a manifesting problem is seldom as simple as the symptoms suggest.  Life-style, perceptions, current and past life events, nutrition, and overall physiology all contribute to the situation; therefore it is necessary to observe/treat the entire context if possible.  This is done through anchoring the client in a place of safety, providing superior assessment, non-judgmental/non-processing feedback, utilizing a “tool-box” modality approach and providing appropriate referrals.  Just as the client’s problems are a result of everything going on inside and outside of the client, so our treatment of the client often requires working “inside” within our own expertise and “going outside” to those practitioners expert in various appropriate fields.  This global philosophy provides the significant, comprehensive approach to our responsibility with these people that place their trust in us.

Transformational Bodywork

Mark and Gini DuMars

Visit Website

114 Bay Street


(603) 490-6594 or (603) 965-6001

Office Hours by Appointment

Mon, Wed, Thu, Fri 2:30 - 8:00 PM

Tue, Sat 2:30 – 6:00

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Warm-up Drills I. Row 3 Minutes (Power Curve Refinement Effort) II. 2 Rounds for Quality of: 7 x Medicine Ball Cleans (40/20lbs) 7 x Hollow Rocks 7 x Push-ups (CFGS) III. Mobility Impact/Focus: Turkish Get-ups Against a 7:00 Running Clock complete as many Rounds/Reps as possible of 1 x Turkish Get-up Right Arm (24/16kg) 1 x Turkish Get-up Right Arm (24/16kg) "It Pays To Be A Winner" 5 Rounds, each individually timed, with rest intervals of 2 minutes between efforts: Run 400m 5 x Muscle-ups (or 15+15 Pull-ups/Ring Dips) 10 x Deadlift (65%1rm) or 10 x Hang Power Snatch (95/65lbs) 15 x Clapping Push-ups (or scaled as Plyo Push-ups) 20 x GHD/Anchored Abmat sit-ups Notes: The clock resets and counts down each Round's rest interval only when the last athlete has completed their workload. Rest 2:00 between efforts… Repeat until inner peace is attained (or blackout occurs). Post results to comments. Skill Development Complete the following for Quality: 10-8-6-4-2 reps each of Dumbbell Renegade Rows (R+L=1rep) Plank Position Changing Levels (hands to elbows x number of reps per given round) Russian Twists (2ct;24/16kg) Notes: Cooldown, Mobility Drills, Stretching Drills to assist with recovery/DOMS.
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"...I really can’t say enough good things about CrossFit. I have been an athlete and into fitness for pretty much my entire life. I rowed crew competitively and after crew, I essentially became a gym rat and treadmill junkie. I followed a lifting routine 4-5 days a week, ran many miles, and logged many hours in spin classes. I first learned about CrossFit through some of the trainers at the gym I went to in Boston. I would see them doing these crazy, fun looking workouts that were so different from anything anyone else was doing in the gym. When they told me they were CrossFit workouts I started researching it online. The boxes in Boston were $150+, which was an immediate turn off for me, and I never joined.

I kept up my gym routine when I moved to New York City and joined the posh New York Health and Racquet Club. A few months after living there, I continued to be curious about CrossFit and started researching boxes in New York. I realized there was a box a few blocks from my apartment, CrossFit Gotham. I decided to try it out, I figured I would just go for one day and if I didn’t like it, then no harm no foul – I left the high-end gym with its spin classes, pool, steam room, sauna and scented towels and headed into a below ground basketball court with a huge pull up rig assembled in the middle and shirtless, sweaty athletes doing heavy Olympic lifts I had never seen done in a regular gym before, and working harder than I had ever seen anyone in a gym work. I literally have not been to a regular gym since I walked into my first box.

I considered myself to be in very good shape when I first started (I had a sub 19 minute 5k!). However, I quickly learned there were many things I could not do (pull ups, handstands, technical Olympic lifts, rope climbs – the list goes on). I have loved learning new things through CrossFit and am still constantly being challenged to this day.

After 6 months at the box in New York, I relocated to New Hampshire for personal reasons. I transplanted to CFNH and despite being from out of town I immediately felt welcomed by the crew of Crossfitters there. I count the people in the CFNH community among the best people I have met since I moved to the area. Samy is an extremely knowledgeable coach – his knowledge of the “why” is very valuable to me. He doesn’t just tell you to move a certain way or eat something instead of something else – he tells you exactly why you should do that from a physiological and long-term training standpoint. He is obviously extremely well read on all things related to training and nutrition and it brings a lot to the table with his coaching. Not to mention the fact that he seems to have no pain threshold and has the ability to push people’s bodies past the limits their minds would normally allow.

Looking back, I wish I had gotten into CrossFit when I first learned about it. The fee, which seems high compared to “regular gyms” is completely worth it in light of what you get out of CrossFit. You get personal training with coaches and the benefit of the CrossFit community constantly pushing you and challenging you do things you never thought you could do before. It is really an invaluable part of my life now."

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