Monthly Archives: July 2014

08.01.2014

photo-2Tomorrow (Saturday) Kerri and Randi will be competing in the “Masters of the Universe” Competition at CrossFit Nashua. This is a great opportunity to come support your fellow CFNH athletes. The competition starts at 10:00am and several of us will be heading down following Open Gym. Warm-up Drills I. Run 400m II. 5:00 AMRAP of 6 x Medicine Ball Cleans (40/20lbs) 8 x Hollow Rocks (2ct) 10 x Burpees III. Mobility Impact/Focus: Deadlift Deload Complete the following reps based off of your 1RM Deadlift. 5 x 40% (Warm-up) 5 x 50% (Warm-up) 3 x 60% (Warm-up) 5 x 65% 5 x 70% 5 x 75% Post sets/reps to comments. "Boat Race"  3 rounds, each for time of Row 500m Run 400m Rest 3:00 Notes: This WOD is courtesy of CFNE. Rest 3:00 in between each round. Post times to comments. Skill Development GOAT Work (weaknesses), mobilize, and prepare for next week!
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07.31.2014

10552413_450116365103583_671954682356790810_nANNOUNCEMENT #1: We would like to say goodbye and good luck to Ryan! Today is his last day with us before he moves back home to New York. He has been great to have around the gym over the past 8 months. ANNOUNCEMENT #2: This Saturday Kerri and Randi will be competing in the "Masters of the Universe" Competition at CrossFit Nashua. This is a great opportunity to come support your fellow CFNH athletes. The competition starts at 10:00am and several of us will be heading down following Open Gym. Warm-up Drills I. Speed Rope 2:00 (Freestyle) II. 6:00 Dynamic Movement Coaches Choice III. Mobility Impact/Focus: Rocket Jumps Warm up will be movement specific. Athletes will then be instructed on the Rocket Jump movement and proper progression techniques. Time to see who's a true Ninja. "Baby Joey" Complete as many rounds/reps as possible in 12:00 of 10 x Pull-ups 12 x Kangaroos 20 x Double unders What's a kangaroo you ask...? Hmmm... Post rounds/reps completed to comments.
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07.30.2014

DSC_0064Warm-up Drills I. Row 3:00 II. 12-9-6 reps of Air Squat Push-ups (CFGS) Hollow Rocks III. Mobility Impact/Focus: Overhead Squat Warm-up as needed to a heavy but doable weight for the workload below. Focus for today will be on the movement and mobility needed for the overhead squat. Overhead Squat 3-3-3-3-3 Post loads to comments. "Gracious Host" Complete 3 rounds for time of 30 x Abmat Sit-ups 20 x Push Press (95/65) 10 x Burpee Box Jumps (30/24) Row 350m Post times to comments
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07.29.2014

CFNH does ROY hero WOD 7.8.14 239Warm-up Drills I. Run 400m II. 3 rounds of 6 x Deadlift (45lbs) 6 x Power Clean 6 x Front Squat 6 x Push Press III. Mobility Impact/Focus: Power Clean 1RM Warm up as needed before working up to a 1-repetition maximum for Power Clean. Power Clean 1-1-1-1-1 Post loads to comments. "Agile Extension" Complete as many rounds/reps as possible in 15:00 of 10 x DB Snatch (50/35lbs) 20 x Reverse Wallball (20/14) 30 x Plyo Skiers Post rounds/reps completed to comments.
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07.28.2014

07.24.2014 008Warm-up Drills I. Run 400m II. 6:00 AMRAP of 6 x Single-arm KB Swings (16kg) 8 x Single-arm KB Clean & Press 10 x Goblet Squats III. Mobility Impact/Focus: Back Squat Week 9 Complete the following workload of Back Squats based off of your current 1RM. 3 x 60% (Warm-up) 3 x 70% (Warm-up) 2 x 80% (Warm-up) 3 x 85% 3 x 90% 3x2 x 95% Post loads to comments "Fool's Gold" For time 10-9-8-7-6-5-4-3-2-1 reps of Ring Dips 20-18-16-14-12-10-8-6-4-2 reps of Mountain Climbers Post times to comments.
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07.25.2014

07.24.2014 020We would like to welcome Kaleigh, Rich, Dan, Gina, SuSu, Kris, and Steve (not pictured) to the CFNH family! They just graduated the on-ramp program. Warm-up Drills I. Run 400m II. 5-4-3-2-1 reps of Ring Rows KB Swings (24/16) Air Squats (Wall Therapy) III. Mobility Impact/Focus: Deadlift 5-3-1+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 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 sets/reps/loads to comments. "Karen" For time 150 x Wallballs (20/14) Notes: All athletes should be recording their times as this will serve as a "Benchmark" to build upon. Let's end this week with a classic. Post times to comments.
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07.24.2014

CFNH does ROY hero WOD 7.8.14 146Warm-up Drills I. Speed Rope x 2:00 II. 5:00 AMRAP of :15 x Handstand Hold Band Tension Work III. Mobility Impact/Focus: Split Jerk Technique/foot positioning will be today's focus over weight. Warm up as needed before completing the following workload. Split Jerk 2-2-2-2-2 Post loads to comments "Shoots and Ladders" For Time Row 30 kCal 25 x Tuck-ups 20 x Double unders 15 x Farmer's Carry Walking Lunges (32/24) 10 x Supermans 10 x Push-up/Shoot-Through/Dip Complex 10 x Supermans 15 x Farmer's Carry Walking Lunges (32/24) 20 x Double unders 25 x Tuck-ups Row 30 kCal
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07.23.2014

DSC_0137Warm-up Drills I. Run 400m II. 5:00 Dynamic Mobility 25ft x Duck Walk 25ft x Bear Crawl 25ft x Inchworms/Cobra 25ft x Walking Lunges 10 x Scorpion Stretch III. Mobility Impact/Focus: Clean Complex Athletes will warm-up as necessary before increasing weight with each set of the following Clean complex. Power Clean + TnG Clean + 2 x Front Squats Post loads to comments. "Monkey or Gazelle?" Complete as many rounds/reps as possible in 15:00 of Run 400m 12 x Toes-2-Bar 15 x Medicine Ball Cleans (40/20) Post rounds/reps completed to comments.
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07.22.2014

7.21.2014 015Attention Athletes: Got aches or pains? The Center for Physical Therapy and Exercise is offering a FREE injury assessment clinic to help aid the community we serve. This will take place tonight (Tuesday July 22nd) at CrossFit New Hampshire from 4-7pm. Warm-up Drills I. Row 750m II. 3 rounds of 7 x Power Snatch (45lbs/PVC) 7 x Klokov Press 7 x Overhead Squat III. Mobility Impact/Focus: Snatch Balance Athletes will be instructed on proper Snatch Balance technique before working through the following workload. Please view the following technique video prior to class for a refresher. Snatch Balance Technique Snatch Balance 2-2-2-2-2 Post loads to comments. "Princess Diane" 5 rounds for time of 8 x Handstand Push-ups 8 x Deadlift (225/155) Post times to comments. Skill Development Frockles' Abdominal Circuit
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07.21.2014

CFNH does ROY hero WOD 7.8.14 226Warm-up Drills I. Run 400m II. 5:00 AMRAP of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Week 8 Complete the following workload of Back Squats based off of your current 1RM. 3 x 60% (Warm-up) 3 x 70% (Warm-up) 2 x 80% (Warm-up) 3 x 87% 3 x 90% 3 x 93% Post loads to comments “Lil’ Burner” 21-15-9 reps for time of KB Swings (32/24kg) Burpees Rest 2:00 Then…max reps within the time allotted of 1:00 x Muscle-ups (Pull-ups) 1:00 x Push-ups 1:00 x Abmat Sit-ups (Butterfly) Post scores (time/reps) to comments.
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07.18.2014

DSC_0031We would like to say goodbye to Abi today! She is moving to Lebanon, NH to take a position with Dartmouth. Good luck Abi in you career, and we'll see you soon! Warm-up Drills I. Run 400m II. 3 rounds of 7 x Medicine Ball Cleans (40/20) 7 x KB Swings (24/16) 7 x Sumo Deadlift High Pulls III. Mobility Impact/Focus: Deadlift 3-3-3+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 70% 3 x 80% 3+ x 90% Post sets/reps/loads to comments. "Bambi's Legs" Complete 4 rounds for time 30 x Walking Lunges (24/16kg Goblet Rack) 20 x GHD/Abmat Sit-ups Run 200m Rest 2:00 Notes: Athletes will have a 2:00 rest period between rounds. This week has been a great week of hard work. Let's end the week with a bang. Post times to comments.
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07.17.2014

No Baby Leave your Socks On 2014 057Warm-up Drills I. Run 800m II. 5:00 AMRAP of 5 x Push-ups (CFGS) 10 x Hollow Rocks 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: 2k Time Trial Athletes will establish a 2000m Row time trial. Row 2000m Rest 3:00 Row 500m (Recovery Pace) Post times to comments "Popeye's Spinach" Complete 3 rounds for time of: 20 x Burpees 50 x Double-unders 50ft Farmers Carry (32/24) Note: Farmer's Carry may be completed with a variety of objects. Kettlebells, Dumbbells, or bumper plates. Post times to comments.
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07.16.2014

No Baby Leave your Socks On 2014 063Warm-up Drills I. Run 400m II. 3 rounds of 4 x KB Push Press (2L/2R) 6 x KB OH Squat 10 x Abmat Sit-ups III. Mobility Impact/Focus: Turkish Get-ups Athletes will have 5:00 for warm with light weight/instruction. Athletes will then attempt to reach a 2RM maximum weight. Turkish Get-up 2-2-2-2-2 Note: A completed set will include 2 reps with both the left and right arms. Repetitions are completed when KB returns to the ground. Post loads to comments. "Indulgent Sprint" Complete as many rounds/reps as possible in 13:00 of 7 x Overhead Squat (115/75) 10 x Toes-2-Bar Sprint 200ft Post rounds/reps completed to comments.
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07.15.2014

10303796_721811541198181_5102251848889228565_nWarm-up Drills I. Row 2:00 II. 5-4-3-2-1 reps of Deadlift (45lbs) Power Clean Front Squat III. Mobility Impact/Focus: Clean EMOTM Athletes will warm-up as needed before competing the following workload every minute on the minute for 10:00 Minutes 1-5: 2 x Hang Power Clean Minutes 6-10: 2 x Hang Clean Note: Athletes may increase weights throughout the workload if form persists. Weights for Hang Clean typically are heavier than Hang Power Clean. Post loads to comments. "Looking Up" 10-9-8-7-6-5-4-3-2-1 reps of Pull-ups Slamballs (40/20) Post times to comments.
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07.14.2014

10501914_723496684363000_2030226306171900461_nCongratulations to Kerri, Randi, and Jen for their performances in this past weekend's No Baby Leave the Socks on Competition. Very proud of all three of them for representing CFNH. Warm-up Drills I. Run 400m II. 5:00 AMRAP 25ft x Duck Walk 25ft x Crab Walk 25ft x Bear Crawl 25ft x Inchworms 25ft x Walking Lunges III. Mobility Impact/Focus: Back Squat Week 7 Complete the following workload of Back Squats based off of your current 1RM. 3 x 50% (Warm-up) 3 x 60% (Warm-up) 3 x 70% (Warm-up) 2 x 80% (Warm-up) 3×3 x 90% Post loads to comments "Harrison the Toad" Complete as many rounds/reps as possible in 6:00 of 10 x Squat Jumps (6" target) 10 x Push Press (95/65) Rest 3:00 Complete as many rounds/reps as possible in 6:00 of 10 x KB Swings (32/24) 10 x Box Jumps (24/20) Post rounds/reps completed to comments.
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07.11.2014

IMG_0046Today will be Nurpeis' last day with us at CFNH. He will be moving back home to Kazahkstan. We would like to wish him the best of luck in his future endeavors! Keep up the hard work. Warm-up Drills I. Run 400m II. 3 rounds of 7 x Power Snatch (45/PVC) 7 x Klokov Press 7 x Overhead Squats III. Mobility Impact/Focus: Snatch Singles Warm-up as needed before completing the following workload. Athletes will be instructed on Snatch technique. Focus will be on movement prior to loads. Snatch 1-1-1-1-1 Post loads to comments. "Kazahkstan Farewell" Complete as many rounds/reps in 18:00 of: Partner A Run 200m Partner B AMRAP Hang Power Cleans + Jerks (135/95) until A gets back. Switch and repeat. Partner A Run 200m Partner B AMRAP Front Squats (135/95) from floor until A returns. Switch and repeat. Again, each person only runs once and squats once. Partner A Run 200m Partner B AMRAP Lateral Burpees Switch and repeat. Partner A Run 200 M Partner B AMRAP KB Snatch (24/16) Switch and repeat. Notes: If above is completed in less than 20:00, start over and continute until 20:00 cap. Each athlete will only run 200m once before switching movements. Score is total reps completed of Clean & Jerk, Front Squats, Lateral Burpees, and KB Snatch in 20:00.
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07.10.2014

10502431_721811104531558_350348459146570601_nWarm-up Drills I. 8:00 Dynamic Warm-up Run High Knees Lateral Movements Tumbling Etc. II. Mobility Impact/Focus: Thrusters EMOTM Warm up as needed before completing the following workload every minute on the minute for 8:00. 2 x Thrusters Notes: Athletes will aim to increase weight with each set until reaching a heavy 2-rep thruster. The first repetition may be a Clean from the ground passing through a full squat. Post loads to comments. "Tabata Chaos" Tabata x Bumper Ground-2-Overhead (45/25) Rest 1 minute Tabata x Push-up Rest 1 minute Tabata x Abmat Sit-up Rest 1 minute Tabata x Mountain Climbers (1 leg = 1 rep) Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score the highest and lowest number of reps performed for all movements. Post individual movement scores and totals to comments.
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07.09.2014

10483248_721812334531435_2166010552139667005_nThank you to everyone that came yesterday to complete "Roy". Very proud of you all. We will be collecting donations for Sgt. Michael C. Roy's family through the remainder of the week. Warm-up Drills I. Run 400m II. 3 rounds of 6 x Medicine Ball Cleans 8 x Push-ups (CFGS) 10 x Hollow Rocks III. Mobility Impact/Focus: Bench Press 3RM Warm up with 3 sets x 5 reps before working up to a 3-rep maximum of Bench Press. Bench Press 3-3-3-3-3 Post loads to comments. "Handy Man" Complete 3 rounds for time of Row 500m 15 x Handstand Push-ups 50 x Double unders Post times to comments.
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07.08.2014

MichaelRoyHeroToday we will be honoring a local fallen veteran, Sgt. Michael C. Roy, who was born in Manchester, NH. Some of Michael's family will join us at the gym for the Noon class to share his story with us. We realize this workout is similar to the HERO WOD on Friday, do not let that discourage you from participating. We will have modifications available if necessary, please discuss  them with your coach. We will also be accepting donations throughout the day, in which the proceeds will be going to Michael's family. Warm-up Drills I. Row 2:00 II. 6:00 Individual Warm-up III. Mobility "Roy" 5 rounds for time of 15 x Deadlift (225/155) 20 x Box Jumps (24/20) 25 x Pull-ups Marine Corps Sgt. Michael C. Roy, 25, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia. Post times to comments.
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07.07.2014

DSC_0054 DSC_0148 Thank you to all the athletes that spent their 4th of July morning with us! Warm-up Drills I. Run 400m II. 6:00 AMRAP of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Week 6 Complete the following workload of Back Squats based off of your current 1RM. 5 x 50% (Warm-up) 5 x 60% (Warm-up) 5 x 70% (Warm-up) 3×3 x 87% Post loads to comments "Ball Game" Complete for time Run 800m 20-15-10-5 reps of Wallball (20/14) Power Snatch (95/65) Post times to comments.
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07.04.2014

desforgesWarm-up Drills I. Row 3:00 II. Individual Warm-up III. Individual Mobility "Desforges" 5 Rounds for time of 12 x Deadlifts (225/155) 20 x Pull-ups 12 x Clean & Jerks (135/95) 20 x Knees-2-Elbows Today we honor a local fallen Marine, U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, MA, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle. Happy 4th of July! Post time to comments.
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UPCOMING EVENTS

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