Monthly Archives: August 2014

08.29.2014

DSC_0443LABOR DAY HOURS: 9:45am-12:00pm The gym will open at 9:45am for warm-up. We will be running two heats only of a Hero WOD. Heat 1 will kick off at 10:00am, Heat 2 will begin at 11:00am Warm-up Drills I. Run 400m II. 3 rounds of 5 x KB Deadlift (24/16) 5 x KB Swings 25ft Bear Crawl 25ft Inchworms/Hollow Hold III. Mobility "Laborious" For Time Run 400m Then 4 rounds of 8 x Deadlift (225/155) 12 x Burpees 40 x Double Unders Post times to comments. Impact/Focus: Rowing Complete the following post-WOD. Rest at least 5-10 minutes before completing this row. Row 100 Calories for time Post times to comments. Skill Development Not for time 100 x Abmat Sit-ups
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08.28.2014

CFNH does ROY hero WOD 7.8.14 254Today is Eralp's (Ralph's)(left) last day before moving down to Natick, MA. It has been a pleasure having him as a friend and athlete over the past 2 years. We wish him the best of luck with his new job, and you'll still see him some Saturdays. Everyone can thank him for this evil workout! LABOR DAY HOURS: 9:45am-12:00pm The gym will open at 9:45am for warm-up. We will be running two heats only of a Hero WOD. Heat 1 will kick off at 10:00am, Heat 2 will begin at 11:00am Warm-up Drills I. Run 400m II. 6:00 AMRAP of :30 Handstand Hold 10 x Hindu Push-ups 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Wallballs... We will be reinforcing proper wall ball technique today and connecting continuous repetitions without breakdown. For 6:00 every minute on the minute complete 8 x Wall Ball Shots (20/14) "Iyi şanslar" Complete as many rounds/reps as possible in 20:00 of 30 x Box Jumps (24/20) 20 x Push Press (115/75) 30 x Pull-ups *Run 200m/Row 250m *Note: Athletes will Run 200m on odd numbered rounds, and Row 250m on even numbered rounds. Ex. Round 1 ends with 200m run, Round 2 ends with 250m row, etc... Post rounds/reps completed to comments.
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08.27.2014

DSC_0727Congratulations to our newest on-ramp graduates (Chris missing from the picture). Let's welcome them to our family. Warm-up Drills I. Row 3:00 II. 2 rounds of 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Leg Kicks 25ft Spiderman Walk 25ft Inchworms/Hollow Support III. Mobility Impact/Focus: Press 5-3-1+ Work through the following percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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. "Sun, Guns, and 6-pack" 21-15-9 reps of Overhead Walking Lunges (45/25) Toes-2-Bar Ring Dips Post times to comments.
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08.26.2014

20140812_100949Warm-up Drills I. Run 400m II. 12-9-6 reps of KB Swings (24/16) SDLHP (24/16) Hollow Rocks III. Mobility Impact/Focus: Power Snatch EMOTM Warm up as needed before completing the following repetitions every minute on the minute for 8:00. Focus will be on stringing 3 quality reps together without sacrificing form. 3 x TnG Power Snatch Post loads to comments. "Delicate Serum" Complete as many rounds/reps as possible in 6:00 of 10 x KB Snatch (32/24)(5L/5R) 10 x Slamballs (40/20) Rest 2:00 Complete as many rounds/reps as possible in 6:00 of 10 x Supine Ring Rows (24/20) 10 x Supermans Post rounds/reps completed to comments.
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08.25.2014

148701_672462066181246_9146366390968127438_nWe want to congratulate Brenna a.k.a. "Small Fry" and her husband Matt on their wedding this past weekend! Warm-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: Pause Squats 5RM Athletes will have 15:00 to establish a 5RM for Pause Front Squats. 4x5 Front Squats (23X0 Tempo) Notes: STRICT 3 second pause in the bottom at absolute bottom depth. Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus) We will be using this for the upcoming Front Squat strength cycle and discussing its importance in class. Post load to comments "Detour" 5 rounds for time of 7 x Hang Cleans (155/105lbs) 10 x Handstand Push-ups 200m Run Post times to comments.
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08.22.2014

DSC_0717Warm-up Drills I. 8:00 AMRAP of Row 150m 8 x Air Squats (Wall Therapy) 8 x Hollow Rocks 5 x Push Press (45lbs) 5 x Push/Split Jerk (45lbs) II. Mobility Impact/Focus: Deficit Deadlift Warm up as needed before completing the following workload. Deadlift 5-5-5-5-5 Post loads to comments. “Windmill” For Time: 10 x Push/Split Jerk (155/95) 10 x GHD Sit-ups 8 x Push/Split Jerk (155/95) 20 x GHD Sit-ups 6 x Push/Split Jerk (155/95) 30 x GHD Sit-ups 4 x Push/Split Jerk (155/95) 40 x GHD Sit-ups 2 x Push/Split Jerk (155/95) 50 x GHD Sit-ups Post scores to comments.
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08.21.2014

DSC_0723Warm-up Drills I. Row 750m II. 6:00 AMRAP of 6 x Deadlift (45lbs) 6 x Power Clean 6 x Front Squat III. Mobility Impact/Focus: Clean Complex Warm up as needed before working up to a max effort for the following clean complex. Power Clean + 2 x Front Squat + Hang Clean Post load to comments. "Unique Technicians" Complete as many rounds/reps as possible in 12:00 of 10 x Toes-2-Bar 20 x Pistols (10L/10R) 40 x Double unders Post rounds/reps completed to comments.
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08.20.2014

DSC_0676Warm-up Drills I. Run 400m II. 2 Rounds of: 4 x Turkish Get-ups (alt.L/R) 8 x Push-ups (CFGS) 10 x Abmat Sit-ups III. Mobility Impact/Focus: Press 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. "Plyonomics...?" Complete for time 10-9-8-7-6-5-4-3-2-1 reps of Plyo Push-ups Tuck-ups Split Jumps Post time to comments.
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08.19.2014

DSC_0702Warm-up Drills I. Run 400m II. 6:00 Dynamic Warm-up III. Mobility Impact/Focus: Pause Snatch Athletes will be led by coaches through instruction of this movement. Weights will only increase if form allows. Pause Snatch 1-1-1-1-1 Post load to comments. "Homeward Bound" Against a 15:00 Running Clock Run 800m In the time remaining complete as many rounds/reps as possible of 5 x Handstand Push-ups 7 x American KB Swings (32/24) 9 x Box Jump-overs (24/20) Post rounds/reps completed to comments.
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08.18.2014

DSC_0692Warm-up Drills I. Row 3:00 II. 2 rounds of 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Leg Kicks 25ft Lateral Lunges 25ft Inchworms/Hollow Support III. Mobility Impact/Focus: Front Squat 3RM Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat. Front Squat 3-3-3-3-3 Post loads to comments. “Viking Franlette” For time Row 250m 15 x Thrusters (115/85lbs) 15 x Chest-to-bar Pull-ups (20/10lbs) Row 250m 12 x Thrusters (115/85lbs) 12 x Chest-to-bar Pull-ups (20/10lbs) Row 250m 9 x Thrusters (115/85lbs) 9 x Chest-to-bar Pull-ups (20/10lbs) Row 250m 6 x Thrusters (115/85lbs) 6 x Chest-to-bar Pull-ups (20/10lbs) Post scores to comments.
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08.15.2014

10590491_10204527857263482_1093812105449349776_nPictured: Ninja Yoga Congratulations to those of our athletes that ran in the Cigna 5K yesterday. You guys did great. Krysta even completed the race two hours after yesterday's brutal WOD. Warm-up Drills I. Speed Rope 2:00 II. 2 rounds of 7 x KB Deadlifts (24/16) 7 x KB SDLHP 7 x KB Swings 7 x Push-ups (CFGS) III. Mobility Impact/Focus: Sumo Deadlift Athletes will warm up after movement instruction. Complete to workload below, increase weights as technique allows. Sumo Deadlift 3-3-3-3-3 Post loads to comments. "Knees High" Complete 3 rounds for time 10 x Tire Bounds 15 x Jump Squats (95/65) 20 x Lateral Burpees 50 x Double Unders Post times to comments. Skill Development 3 x 15 Back Extensions
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08.14.2014

381719_666832161466_164396123_nToday is the Manchester Cigna 5K that will begin at 6:20pm. To our knowledge Elm St. and Canal St. will be closed at 5pm. Commercial St. and the Granite St. exit should be open. However please plan ahead if planning to attend the PM classes as their will be traffic and possible parking issues. We have several members that are racing in the 5K and we want to wish them Good Luck! If you're free, head over to the race and support your fellow athletes. Warm-up Drills I. Speed Rope 3:00 II. 6:00 AMRAP of :20 Handstand Hold 10 x Walking Lunges 10 x Hollow Rocks III. Mobility Impact/Focus: Handstand Skills Athletes will be taught multiple progressions for various handstand skills to develop handstand holds, freestanding handstands, and handstand walks. Post gymast ninja status to comments. "Grizzly Adams" Complete for time 400m Sandbag Portage Then... 4 rounds of 75ft x Bear Crawl 5 x Power Cleans (135/95) 50ft x Walking Lunges (135/95, Back Rack) Then... 400m Sangbag Portage Notes: The 75ft Bear Crawl will consist of traveling around 3 of the poles in the gym marked with red tape outside of the platform area. If needed athletes may adjust their weights for walking lunges, then reapply weights for Power Cleans. Get some freaks! Post times to comments.
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08.13.2014

DSC_0081Sean taking a bow? G'day sir! Warm-up Drills I. Run 800m II. 3 rounds of 10 x Wallballs (20/14) 10 x Hindu Push-ups 10 x Step-ups III. Mobility Impact/Focus: Press 5-5-5+ 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% 5 x 50% 5 x 60% 5 x 65% 5 x 75% 5+ x 85% Post sets/reps/loads to comments. "Binky's Revenge" Complete 3 rounds for time 1:00 x Max DB Thrusters (50/35lbs) Rest :30 1:00 x Max Toes-to-Bar Rest :30 1:00 x Max Box Jumps (24/20") Rest :30 1:00 x Max Rope Climbs *Notes:Rest :30 between rounds. Score each round by total reps. Post total score to comments.
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08.12.2014

07.31.2014 014Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility Duck Walk (PVC Overhead) Hip Opener Pike Walk Bear Crawl Walking Lunges III. Mobility Impact/Focus: Hang Power Snatch Warm up as needed before working up to heavy 3-repetition Hang Power Snatch. Today's hang position will be below the knee. Hang Power Snatch 3-3-3-3-3 Post loads to comments. "Gymnast Construction" Complete as many rounds/reps as possible in 14:00 of 8 x Ring Dips 10 x KB Swings (32/24) 12 x Sledgehammer Strikes (6L/6R) Post rounds/reps completed to comments.
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08.11.2014

DSC_0384Warm-up Drills I. Run 400m II. 6:00 AMRAP of 6 x Deadlift (45lbs) 6 x Power Clean 6 x Front Squat 6 x Push Press III. Mobility Impact/Focus: Pause Front Squats Warm-up with 3 sets x 5 reps before completing the following workload. Front Squats 5 x 3 (33X0) Notes: What's the (33X0) mean? Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus) We will be using this for the upcoming Front Squat strength cycle and discussing its importance in class. Post loads to comments. "Persistence Hunting IV" 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 Pull-ups 1:00 x Burpees 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.
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08.08.2014

DSC_0371Warm-up Drills I. Speed Rope 2:00 II. 6:00 "Teamwork" III. Mobility Impact/Focus: Snatch Grip Deadlift Warm up as needed (~3 sets x 5 reps) before completing the following workload. Increase weights with each set. Snatch Grip Deadlift 5-5-5-5-5 Post loads to comments. "Rabbit's Foot" Climb the Ascending as high as possible in 7:00 of 20 x Double unders, 1 x Power Clean (135/95) 20 x Double unders, 2 x Power Clean 20 x Double unders, 3 x Power Clean... Rest 3:00 For time 50 x KB Swings Post rounds completed and times to comments. Skill Development GOAT Work, Mobilize, etc...
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08.07.2014

DSC_0392Warm-up Drills I. Run 400m II. 6:00 AMRAP of 10 x Ring Rows 10 x Wallballs (20/14) 10 x Push-ups III. Mobility Impact/Focus: Barbell Row Warm-up as needed before completing the following workload. Technique will be the focus of today's training. Increase weights with each set. Barbell Row 5-5-5-5-5 Post loads to comments. "Battleship" 3 rounds for time of 20 x Medicine Ball Cleans (40/20) 20 x Slamballs (40/20) 20 x Box Jumps (24/20") Post times to comments.
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08.06.2014

DSC_0294Warm-up Drills I. Row 2:00 II. 3 rounds of 6 x Press (45lbs) 8 x Hollow Rocks 10 x Russian KB Swings (24/16kg) III. Mobility Impact/Focus: Press 1RM Warm up with 3 sets x 5 reps before working up to 1-repetition maximum effort for Press. Press 1-1-1-1-1 Notes: We will be starting a Press strength cycle next week. For those who have trouble remembering their numbers, use a notebook or comment on the website so you can look back on your scores. Post loads to comments. "Hold On" For time 35 x Ground-2-Overhead (45/25) 50 x Toes-2-Bar Row 1000m Post times to comments. Skill Development 3-5 Rounds for practice/familiarization 10 x Back Extensions (Snake) 10 x Hip Extensions :20 x L-sit/Tuck Sit
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08.05.2014

07.29.2014 005Warm-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: Snatch EMOTM Warm up as needed before completing the following workload every minute on the minute for 8:00. 2 x Snatch (70-80% 1RM) Post loads to comments. "That Simple" For time Run 800m 75 x Air Squats Run 600m 50 x Push-ups Run 400m 25 x Pull-ups Run 200m Note: This workout will have a 20:00 cap. Post times to comments.
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08.04.2014

DSC_0367Congratulations to Randi and Kerri for their 2nd Place finish this weekend at the Master's of the Universe compeition at CrossFit Nashua! Warm-up Drills I. Run 400m II. 5-4-3-2-1 reps of Pull-ups (Deadhang) Air Squats (Wall Therapy) Abmat Sit-ups III. Mobility Impact/Focus: Back Squat 1RM Today marks the end of our 10 week Back Squat cycle. Let's see some PR's! 3 x 40% (Warm-up) 3 x 50% (Warm-up) 3 x 60% (Warm-up) Back Squat 1-1-1-1-1 Post loads to comments. “A Barbell Humbler” Complete as many rounds as possible in 10 minutes of 5 x Thruster (95/65lbs) 7 x Hang Power Clean (95/65lbs) 10 x Sumo Deadlift High-Pull (95/65lbs) Post rounds/reps completed to comments
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