Monthly Archives: September 2014

09.30.2014

10347427_759843670728301_3442851326875208186_nThis weekend CFNH did it's part to help support the fight to find a cure for ALS with the MDA Muscle Walk. We were happy to be a part of it, and are excited to be involved next year. Warm-up Drills I. Run 400m II. 6:00 AMRAP of 7 x Klokov Press (45/PVC) 7 x Overhead Squats 7 x Good Mornings III. Mobility Impact/Focus: Snatch 1RM Warm-up as needed before working up to a 1RM Snatch. Snatch 1-1-1-1-1 Notes: Athletes with mobility issues will be focusing on receiving the snatch in bottom position. Technique will always take precedence over load in this instance. Post loads to comments. "Bat Cave" Complete as many rounds/reps as possible in 12:00 of 10 x KB Swings (32/24) 15 x V-ups 30 x Double-unders Post rounds/reps completed to comments. Skill Development Bulletproof Shoulders: Click Here for Video
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Jeff

DSC_0616I joined CrossFit on Labor Day 2013 after a friend involuntarily signed me up for ramp.  I had asked how he was getting in shape and I hadn’t made any progress all summer on my own.  Not one to back down, I showed up knowing it wouldn’t’ stick.  I hate push-ups; pull ups etc. and I wasn’t eating salads for anyone. The truth was I had done all the usual tricks to get “back in shape” and getting nowhere. I had nothing to lose. I showed up for the 3 week ramp class and had to be voted “least likely to ever be seen again”.  I came in last at everything. I played along and just kept showing up every day, with my only goal, just show up. After the first week I had a streak I didn’t want to break.   I followed the work outs and coaching and started noticing some days I felt great and some days I was in quicksand.  I tied it back to what I ate the day before and ate more of the stuff that gave me the good days with the help of the nutrition coaching.   I heard, “we don’t diet and exercise, we fuel and train”.   I found it absolutely true and good days are a lot more fun. 599465_10151288928203642_1300293307_n (1) Since joining, I’ve run 5k’s, 10k, 10 mile and both ran & rowed a half marathon. I’ll never be a runner, but CrossFit has given me the freedom to do whatever I want. I’ve dropped 48 lbs to date and 8 pants sizes.  Most of my power lifts have doubled or tripled and cardio is exponentially better.  For an hour a day, my only regret is not starting sooner. I can’t wait to see what’s in store for year 2.
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Kerri

10348542_10152366639165318_2449896231719642780_n (1) I’m not one of those people who has always been in shape; I don’t have a sports or fitness background. In fact, I spent my entire 20s largely inactive and at a weight and body fat level far from healthy. I started running in my early 30s and even completed a half-marathon but it wasn’t until I started Crossfit that I really changed the course my life was on. I have an old co-worker to thank for that. Everyday, he’d come into the office and describe to me his workout of the day, and everyday I’d tell him how horrific it sounded and ask why I’d ever want to put myself through that. I was perfectly happy running and going to Zumba classes two or three times a week. Or so I thought. That co-worker of mine gave me a gift certificate good for two weeks of Crossfit for Christmas that year. And so two days after Christmas in December of 2011, I found myself in a cold warehouse gym at 6AM, terrified of everything and everyone around me. image3I am not gifted with natural athletic ability. I didn’t discover I was really good at Crossfit after a few months at it; in fact, I was really bad at it. It took me nine months to get a kipping pull up and to this day, I can only do double-unders when the planets are perfectly aligned and no one is looking at me. Olympic lifts are just now starting to click for me. You get the picture. But the one thing I can do is work really hard. And when you put in the work, you start to achieve things you didn’t think were possible. There is no better feeling than that. I can honestly say I am a completely different person than the one who walked into that gym nearly three years ago. I don’t mean just physically, though my body has certainly transformed. Crossfit has changed who I am mentally as well. It has given me confidence and taught me perseverance and instilled in me an indomitable will to conquer the challenges I am faced with, be they in the gym or in my everyday life. image2 You don’t expect the average person to look and feel better in their late 30s compared to their late 20s, but I’ve proven to myself that it’s never too late to change your life.
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09.29.2014

10665919_10204991509737143_5779941877114730155_nWe want to congratulate Mike Carpenter on his awesome performance this weekend at the Disney Fit Challenge. This was his first competition and he finished 18th overall in the scaled division, 2nd in his age group! Keep up the hard work Mike. Warm-up Drills I. Run 400m II. 3 Rounds for Quality of 10 x Air Squats/Back Squats (45lbs/PVC) 10 x Push-ups 10 x Hollow Rocks III. Mobility Impact/Focus: Back Squat Warm up as needed before completing the following workload. Athletes will have 15-20:00 to complete their strength training for today. Back Squat 5-5-5-5-5 Notes: This is not a 5RM test. The goal is technique and movement review preparing for our next back squat strength cycle starting next week. Post loads to comments. "A Weightliftin Gymnast?" 10-9-8-7-6-5-4-3-2-1 reps for time of Pull-ups Thrusters (95/65) Notes: Athletes looking for a different version of the workout are encouraged to substitute DB/KB Thrusters respectively. Post times to comments.
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Halloween Bash

Party: Saturday Oct 25th @ 5:00PM. We are planning to have everyone meet at the gym for a few hours and then head as a group to Spooky World in Litchfield, NH. Families and friends are welcome. Please RSVP in the Facebook event or let a coach know so we can get an accurate head count for group tickets to Spooky World.  RSVP Here
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Footrace for the Fallen

Sunday October 5th Manchester's Footrace for the Fallen 5k Event CFNH Members may register under the CrossFit New Hamphire Team.
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Bring A Friend: Free Introductory Class

Saturday September 27th @ CFNH Bring A Friend: Free Introductory Class
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09.26.2014

DSC_0862Warm-up Drills I. Run 400m II. 3 rounds of 5 x Ring Rows 7 x Good Mornings (45lbs) 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Sumo Deadlift Triples Against 15:00 clock warm up as needed (3 sets x 5 reps) before working up to a heavy three reps for Sumo Deadlift. Sumo Deadlift 3-3-3-3-3 Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop. Post loads to comments. "Stink Eye" Complete as many Rounds/Reps as possible in 15:00 of 6 x Sandbag Ground-to-Shoulder 10 x Weighted Abmat Sit-ups (20/14lbs) 14 x Weighted Pistols Post rounds/reps completed to comments. Skill Development 2 rounds (:30 work/:30 rest) of L-Sit Superman Hold GHD Hold
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09.25.2014

DSC_0822Warm-up Drills I. Run 400m II. 2 Rounds of 5 x Sumo Deadlift High Pull (45lbs) 5 x Hang Power Clean 5 x Front Squat 5 x Press III. Mobility Impact/Focus: Heavy Thruster Doubles Warm up as needed before completing the workload below. Thruster 2-2-2-2-2 Notes: Today's thrusters will be taken from the floor beginning with either a Power Clean or Clean. If the athlete chooses to clean the weight, they are allowed to move directly into their first thruster from the squat position. "Cobra Strike" Complete for time Run 800m 30-20-10 reps of Slamball (40/20) Renegade Rows (50/35) Notes: The renegade row repetition is as follows from the plank position; push-up, left-arm row, push-up, right-arm row. Post times to comments.
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09.24.2014

mmexport1411167170345Congratulations to the new Mr. and Mrs. Bai Chen! Warm-up Drills I. Row 3:00 II. 3 rounds of 5 x Pull ups 7 x Shoot-through complex 10 x Push-ups III. Mobility Impact/Focus: Muscle-up Progression Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement. Pull-ups/Static Dips Pull-ups/Ring Dips Muscle-up Transition Work Deadhang Muscle-ups Muscle-ups (CFGS) "The Bell Tolls" Complete as many Rounds/Reps as possible in 12:00 of 10 x KB/DB Snatch (32/24, 50/35) 10 x Toes-2-Bar Row 250m Post rounds/reps to comments.
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09.23.2014

IMG_2572Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk (PVC Overhead) 25ft Pike Walk 25ft Spiderman Crawl 25ft Inchworms/Hollow Hold 10 x Scorpion Stretch (5L/5R) III. Mobility Impact/Focus: Klokov Press Warm up using 3 sets x 5 reps each. Increase weight as mobility/technique allows. Klokov Press 5-5-5-5-5 Post loads to comments. "Sugar Daddy" 21-15-9 reps of Deadlifts (225/155) 400m run after each round Post times to comments. Workout courtesy of CFNE. Skill Development 2:00 x Max Double unders Rest 2:00 then Repeat
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09.22.2014

IMG_6805Warm-up Drills I. Run 400m II. 6:00 AMRAP 6 x Medicine Ball Cleans 8 x Hollow Rocks 8 x Supermans 10 x Air Squat (Wall Therapy 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. “Bruised?” 5 rounds for time 10 x Power Cleans (135/95) 10 x Burpees Post times to comments.
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09.19.2014

DSC_0487Warm-up Drills I. Run 800m II. 6:00 Partner Work III. Mobility Impact/Focus: Deadlift Triples Against 15:00 clock warm up as needed (3 sets x 5 reps) before working up to a heavy three reps for deadliest. Deadlift 3-3-3-3-3 Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop. Post loads to comments. "Team Building" 3 rounds with a partner 200m run while partner completes the following each round Round 1: Max Reps x Handstand Push-ups Round 2: Max Reps x Goblet Squats (24/16) Round 3: Max Reps x Pull-ups Then... 5 rounds with a partner of: 150m sprint on the rower while partner completes max reps of shoulder touches in a plank. No rest, switch immediately after each row. Then... 7 Rounds each back and forth with a partner 10 x GHD/Abmat Sit ups Skill Development 40 x Pistols (20L/20R)
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09.18.2014

DSC_0734Warm-up Drills I. Run 400m II. 5:00 AMRAP of 5 x Deadlift (45lbs) 5 x Power Clean 5 x Front Squat 5 x Push Press III. Mobility Impact/Focus: Bear Complex Complete the following sequence of movements for 5 Rounds. Using no more than 5 attempts establish the heaviest possible load each athlete is capable of moving through the entire complex. Complete the following cycle 7 times each round: 1 x Power Clean 1 x Front Squat 1 x Push-Press (into back rack) 1 x Back Squat 1 x Push Press (into front rack) Notes: For each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Releasing the bar prior to completing 7 cycles of the movements is an incomplete complex. Gradually increase the load after each round. Post sets/reps/loads to comments. "MedBall Medley" Complete as many rounds/reps as possible in 5:00 of 10 x KB Swings (32/24) 10 x Slamballs (40/20) Rest 2:00 Complete 5 rounds for time of 10 x Medicine Ball Cleans (40/20) 10 x Ring Dips Post rounds/reps complete to comments.
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09.17.2014

DSC_0536Warm-up Drills I. Run 400m II. 6:00 AMRAP of :20 Handstand Hold 5 x Pull-ups (Deadhang) 7 x Hollow Rocks III. Mobility Impact/Focus: Weighted & Deadhang Pull-ups Choose from the options below based on current ability/skill level: I. Weighted Pull-ups 5-5-3-3-3 II. Deadhang Pull-ups 5 x 5 III. Banded Pull-ups 5 x 5 IV. Negative Pull-ups 5 x 3 Post sets/reps/loads to comments. "Wax On, Wax Off" Complete as many rounds/reps as possible in 14:00 of 25m x DB Walking Lunges (50/35) 10 x Windshield Wipers (5L/5R) 20 x Shoulder Taps (10L/10R) Post rounds/reps completed to comments.
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09.16.2014

DSC_0546Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 25ft Duck Walk (PVC Overhead) 25ft Pike Walk 25ft Spiderman Crawl 25ft Inchworms/Hollow Hold 10 x Scorpion Stretch (5L/5R) III. Mobility Impact/Focus: Snatch Warm up as needed before completing the following workload. Technique will be the focus here prior to increasing weights. Snatch 2-2-2-2-2 Notes: Athletes will reset hips after each repetition at the ground. Post loads to comments. "Pull then Push" 3 rounds for time of 500m Row 12 x Burpees 21 x Box Jumps (24/20) Post times to comments.
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09.15.2014

DSC_0616Warm-up Drills I. Run 400m II. 5:00 AMRAP of 5 x Ring Rows 10 x Push-ups 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Pause Front Squats Warm up as needed before completing the following workload. Use your numbers from 08.18.2014 to determine your weights. 4X3 Pause Front Squats (13X1 Tempo) @ 80% of 3RM FS Post loads to comments. "Bodyweight Antics" 10-9-8-7-6-5-4-3-2-1 reps of Reverse Wall Ball (20/14) Ring Push-ups V-ups Post times to comments.
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09.12.2014

DSC_0520Warm-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: Overhead Squat 1-1-1-1-1 Warm-up as needed before working up to a heavy single for Overhead Squat. This is not finding a 1RM overhead squat unless you are feeling great after yesterday's 9/11 workout. Overhead Squat 1-1-1-1-1 Post loads to comments. “Abattoir IV” Complete as many reps as possible for each of the following Tabata sets per movement. Complete all 8 Rounds of one movement before proceeding to the next. Tabata x KB/DB Snatch (24/16) Tabata x GHD/Abmat Sit-ups Tabata x Burpees Tabata x Double unders Post scores to comments.
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09.11.2014

9.11rememberToday we remember those who lost their lives on Sept. 11, 2001. We Will Never Forget. Warm-up Drills I. Row 3:00 II. 3 Rounds of 7 x Deadlift (45/35) 7 x Power Clean 7 x Front Squat 7 x Push Press III. Mobility “9/11 Tribute WOD” For time 2001m Row or 2001m Run (1.25 miles) 11 x Box Jumps (30/24) 11 x Thrusters (125/85) 11 x Burpee Chest-to-Bar Pull-ups 11 x Power Cleans (170/120) 11 x Handstand Push-ups 11 x KB Swings (32/24) 11 x Toes-to-Bar 11 x Deadlifts (170/120) 11 x Push Jerks (110/75) 2001m Row or 2001m Run (1.25 miles) Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com Post scores to comments.
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09.10.2014

DSC_0509Warm-up Drills I. Row 3:00 II. 2 Rounds of 25ft Duck Walk 25ft Pike Walk 25ft Bear Crawl 25ft Leg Kicks 25ft Lateral Lunges 25ft Inchworms/Hollow Support III. Mobility Impact/Focus: DB Row Warm-up with 3 sets x 5 reps with light weight to practice this movement/ROM. Complete the following workload. Single Arm DB Row 8-8-8-8 Post loads to comments. “10,000lbs” The goal is to lift 10,000/7,500 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 10,000/7,500 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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09.09.2014

DSC_0792Warm-up Drills I. Run 400m II. 6:00 AMRAP of 4 x Turkish Get-ups 6 x SDLHP (24/16) 8 x 'American' KB Swings III. Mobility Impact/Focus: Snatch Complex Warm up as needed before completing the following complex. Increase weight with each set. Hang Power Snatch + Power Snatch + Snatch Post loads to comments. “Fight Gone Bad!” 3 rounds for total points of Wallball (20/14lbs) Sumo Deadlift High-Pull (75/55lbs) Box Jump (20/16”) Push Press (75/55lbs) Row (Kcal) 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. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point. Post scores to comments. Skill Development 2-3:00 of L-sit on Dumbbells or Rings
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UPCOMING EVENTS

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