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.

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“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_0616

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.

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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

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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.

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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.

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“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

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“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

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“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.

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“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

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“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

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“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

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“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.

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Skill Development
2-3:00 of L-sit on Dumbbells or Rings

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UPCOMING EVENTS