Monthly Archives: December 2014

12.31.2014

DSC_0499New Year’s Holiday Schedule:
Wednesday: Normal AM Classes, Noon, 4pm only.
Thursday: Closed
Friday: Normal Classes except no 6pm class.
Saturday: Open Gym 9-11

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Bear Crawl
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Bench Press 1RM
Against a 15:00 Running Clock warm-up as necessary (3 sets x 5 reps) before working up to a new Bench Press 1RM.

Bench Press 1-1-1-1-1RM

Post sets/reps/loads to comments.

Impact/Focus #2: Front Squat/Pull-up EMOTM
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.

Odd: 3 x Front Squats (Increasing)
Even: 5 x Deadhang Pull-ups or 7 x Pull-ups (Freestyle)

Notes: Athletes will be given 5:00 to warm up their front squats. Starting weight for the first minute of the EMOTM should be 135/95lbs. After each set athletes will increase by 20lbs or until they reach a desired weight to continue through their remaining sets. Athletes may scale weight increases needed.

WOD
5-10:00 Metabolic Conditioning

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12.30.2014

10440755_798353760210625_2722541304051547683_nWarm-up Drills
I. Speed Rope 2:00
II. 6:00 Coach’s Choice
III. Mobility

Notes: Athletes are encouraged to work on Single-under/Double-under proficiency during the Speed Rope portion of the warm-up.

Impact/Focus: Turkish Get-ups 2-2-2-1-1-1
Work through 6 total sets of progressively heavier KB Turkish Get-ups as described below.

1st set: 2 x left side + 2 x right side
2nd set: 2 x left side + 2 x right side
3rd set: 2 x left side + 2 x right side
4th set: 1 x left side + 1 x right side
5th set: 1 x left side + 1 x right side
6th set: 1 x left side + 1 x right side

Post sets/reps/loads to comments.

“Christine”
Three Rounds for time
Row 500m
12 x Deadlift (1xBodyweight)
21 x Box Jumps (24/20”)

Notes: Scale load/box jump height as needed for individual skill levels. Get some, freaks.

Post scores to comments.

Skill Development
4-6 sets of L-sits (Rings/Matadors/Paralettes) for maximum time

Post scores to comments.

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12.29.2014

IMG_3850Thank you to everyone that came to the CFNH Holiday Party on Saturday night. I hope everyone had a great time and enjoyed themselves!

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Medicine Ball Cleans
7 x Abmat Sit-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 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.

“Meat Seizure”
Complete for time
21 x Power Clean (135/95)
21 x Handstand Push-ups
21 x Toes-2-Bar
15 x Front Squat (135/95)
15 x Handstand Push-ups
15 x Toes-2-Bar
9 x Clean (135/95)
9 x Handstand Push-ups
9 x Toes-2-Bar

Post times to comments.

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12.26.2014

IMG_3231Warm-up Drills
I. Row 2:00
II. 2 Rounds of
50ft x Slamball Throw (Forward)
50ft x Slamball Throw (Reverse)
10 x Hollow Rocks
III. Mobility

Notes: Slamball Throw (Forward) is a two arm chest pass… Yes, I used a basketball term. The Slamball Throw (Reverse) is similar to an ‘American’ KB Swing that launches the Slamball overhead and behind the athlete.

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.

“Sliced Ham”
Complete as many rounds as possible in 15:00 of
Run 200m
Max Reps x Thrusters (95/65lbs)
Run 200m
21 x GHD Sit-ups

Notes: Each round alternates between Thrusters and GHD Sit-ups after each 200m Run.

Post rounds/reps completed to comments.

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12.24.2014

14275_790482870997714_7245031780233839166_n

**IMPORTANT** Christmas Eve Hours: We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Christmas Day: Closed
Friday: Classes at 10 & 11am and 4 & 5PM only.
Saturday: Open Gym 9-11am

Please RSVP to the Holiday Party via Facebook HERE or let one of the coaches know.

Warm-up Drills
I. Individually
II. Mobility

“The Nightmare Before Christmas”
Round 1 will be movement number 1, Round 2 will be movement number 1 + movement number 2… Continue through all 12 Rounds for time:
1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x Sumo Deadlift High Pulls (135/95lbs)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Enjoy, freaks! We hope everyone has a wonderful holiday season!

Post times to comments.

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12.23.2014

10850256_798354880210513_6957564221282700130_nAnnouncements: Christmas Eve Hours: We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Christmas Day: Closed

Please RSVP to the Holiday Party via Facebook HERE or let one of the coaches know.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 Rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Power Snatch Complex
Warm up as needed before working to a maximum load in the following Snatch complex.

Power Snatch + Hang Power Snatch + Overhead Squat

Notes: This is a great time for athletes to utilize the hook grip we have been preaching to you. Once the barbell leaves the ground it does not touch until the entire complex is complete.

Post loads to comments.

“Tutankhamen”
Complete 5 Rounds, each individually timed. Rest 1:00 between efforts.
50ft x Overhead Walking Lunges (45/25)
50ft x Reverse Overhead Walking Lunges (45/25)
15 x Plyo Push-ups
30 x Double unders

Post times to comments.

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12.22.2014

1556276_801524503226884_826993374150911063_oWarm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Body Row (Rings)
:10-15 x Ring Support
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC OHS or Wall Facing Squats
III. Mobility

Impact/Focus: Back Squat 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.

“A Fifty Split”
20-15-10-5 reps for time of
‘American’ KB Swings (32/24kg)
Toes-2-Bar/Knees-2-Elbows

Post times to comments.

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12.19.2014

16803_798352283544106_1844215942285790102_nAnnouncement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend! Open Gym will be 9-10AM.

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
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.

“Flipase & Chromatids”
For time
10-9-8-7-6-5-4-3-2-1 x Thrusters (95/65lbs)
1-2-3-4-5-6-7-8-9-10 x Pull-ups

Post times to comments.

Skill Development
Athlete’s choice of
Tabata x L-sit for cumulative time
or
75 x GHD/Abmat Sit-ups for time

Post scores to comments.

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12.18.2014

10426627_412110258938508_2076227545471929187_nAnnouncement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend! Open Gym will be 9-10AM.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:20 x Ring/Static Dip Support
7 x Hollow Rocks
10 x Medicine Ball Cleans
III. Mobility

Impact/Focus: Ring/Static Dips
Warm up as necessary before completing one of the following workload options based on your current level of progression.

I. Weighted Ring Dips 5-5-5-5-5
II. Ring Dips 5 x 8-12 reps
III. Static Dips 5 x 8-12 reps

Notes: Scaled options include using resistance bands in order to complete full workload.

“Yumbo”
Complete as many rounds/reps as possible in 12:00 of
4 x Clean & Jerk (135/95)
8 x Burpees
12 x Slamball (40/20)

Post rounds/reps completed to comments.

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12.17.2014

1507058_798352923544042_1958895215792966792_nAnnouncement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!

Warm-up Drills
I. Row 750m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus #1: Pause Front Squat
Warm up as needed before completing the following workload below.

Front Squat 3-3-3-3-3 (25X1 Tempo)

Notes: Tempo Description HERE. Athletes will increase weights with each set.

Post loads to comments.

Impact/Focus #2: Bench Press EMOTM
Warm up as needed before completing the following workload below every minute on the minute for 10:00.

3 x Bench Press

Notes: As a guideline athletes should aim to use 15-20lbs less than the weights achieved on 11.18.2014. Hmmm keeping a workout log…

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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12.16.2014

10387409_798353566877311_5634411220443734827_nWarm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch 1RM
Warm up as needed before working up to a new 1-rep max for Snatch.

Snatch 1-1-1-1-1RM

Post loads to comments.

“Task FGB”
21-15-9 reps of
Wallball (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row (kcal)

Post times to comments.

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12.15.2014

10415651_850528607316_2871288563254164147_nWarm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
10 x Sit-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.

To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. 1RM Back Squat was performed on 12.08.2014.

The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post loads to comments.

“Annie”
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders (Demo HERE)

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12.12.2014

DSC_0421Warm-up Drills
I. 8:00 AMRAP of
1 x Suicide Sprint
100ft x Med Ball Toss
10 x Wallball (20/14)
II. Mobility

Impact/Focus: Deadlift 3-3-3+
Work through the following sets of Deadlift using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it 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 three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post loads to comments.

“Winter Advisory II”
Complete for time
Row 1000m
30 x Overhead Squats (115/75)
50 x Toes-2-Bar

Post times to comments.

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12.11.2014

IMG_6178Yesterday the 6pm class said goodbye to Victor. We would like to wish Victor good luck as he moves back to Switzerland! It was a pleasure having him in class these past few months.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Deadlift (45lbs)
7 x Cleans
7 x Power Cleans
7 x Strict Press
III. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 5 reps each) before working up to a heavy triple for Power Clean.

Power Clean 3-3-3-3-3

Notes: Athletes will complete 3 Touch N’ Go repetitions for each set before increasing weight. Play around with implementing the Hook Grip. This grip should be used for all Olympic Lifts.

Post loads to comments.

“Butter-Fly”
Complete for time
3-6-9-12-15 reps x Burpee Jumping Pull-ups
15-12-9-6-3 reps x Ring Dips

Notes: Burpee Jumping Pull-up Demo HERE. For the burpee jumping pull-ups athletes may stack bumper plates as needed to reach their pull-up bar. The goal is to achieve a smooth transition from jump to chin over the bar.

Post times to comments.

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12.10.2014

DSC_0194Announcement #1: We will be closed this Saturday Dec 13th, meaning NO open gym. Instead 11 of your fellow athletes will be competing in the Winter Warzone competition at CrossFit Earned in Merrimack, NH. The competition will run from 8am-3pm. Let’s show them your support by stopping by to cheer them on!

Announcement #2: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 x Handstand Hold
4 x Turkish Get-ups (2L/2R)
10 x Hollow Rocks
III. Mobility

Impact/Focus #1: Front Squat
Warm up as needed (3 sets x 5 reps each) before working up to a new 5-rep maximum effort for Front Squat.

Front Squat 5-5-5-5-5

Post loads to comments.

Impact/Focus #2: Push Press
Warm up as needed (3 sets x 5 reps each) before working through the five working sets of Push Press.

Push Press 5-4-3-2-1

Post loads to comments.

“Hammers Smash”
Complete 8 Rounds of :20 maximum effort x :10 rest of
Sledgehammer Strikes
Rest 1:00
Complete 8 Rounds of :20 maximum effort x :10 rest of
GHD/Abmat Sit-ups (anchored)

Post scores to comments.

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12.09.2014

DSC_0958Announcement #1: We will be closed this Saturday Dec 13th, meaning NO open gym. Instead 11 of your fellow athletes will be competing in the Winter Warzone competition at CrossFit Earned in Merrimack, NH. The competition will run from 8am-3pm. Let’s show them your support by stopping by to cheer them on!

Announcement #2: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
:20 Pull-up Bar Hang
7 x ‘American’ KB Swings
10 x Walking Lunges
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 (Ascending)
II. Deadhang Pull-ups 5 x 5
IIIa. Negative Pull-ups 5 x 3 (rest :30 then complete set of IIIb.)
IIIb. Ring Rows 5 x 5

Notes: Options I & II are for those who currently have deadhang pull-ups as their current ability. Athletes who have strict deadhang pull-ups are welcome to work on weighted pull-ups. Those who are working towards strict pull-ups will complete supersets of Negative pull-ups followed by Ring Rows after a short :30 rest period.

Post sets/reps/loads to comments.

“Twenty Degrees”
3 Rounds for time of
20 x Calorie Row (Damper Setting 5.5)
20 x ‘American’ KB Swings (24/16)
20 x Box Jumps (24/20)

Notes: This workout is in preparation for the Winter Warzone competition Saturday. Movement standards will be reviewed as usual as a refresher for those who will be competing.

Post times to comments.

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12.08.2014

DSC_0194Warm-up Drills
I. 2:00 x Speed Rope
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus: M.E. Back Squat
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

“Max Effort” Back Squat
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
1-1-1-1-1RM

Post loads to comments.

Notes: Athletes that are new to the Back Squat movement will be working towards a 5 rep maximum.
1-Rep Maximum/Percentage Calculator

“Yollow”
Complete as many rounds as possible in 10:00 of
5 x DB Snatch (50/35lbs)
10 x Ring Push-ups
20 x Double-unders

Notes: Alternate between right and left arms for DB Snatches. Scale Ring Push-ups to bodyweight Push-ups if necessary. Single-under’s 3:1.

Post times to comments.

Skill Development (Optional)
4-6 sets of L-sit holds x :15
and/or
4-6 sets of Ring Support x :10

Post results to comments.

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12.05.2014

IMG_6153Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
7 x KB Deadlift (24/16)
7 x SDLHP
7 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlifts using the percentage based sets outlined below.

To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. 1RM Deadlift was performed on 11.26.2014.

The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

“Pacific Playland”
Complete 21-15-9 reps of
Handstand Push-ups
‘American’ KB Swings (32/24)
Wallball (20/14)

Post times to comments.

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12.04.2014

10444512_790484770997524_6129691470359984793_nWarm-up Drills
I. Run 400m
II. 2-3 rounds of
:20 x Handstand Hold
4 x Turkish Get-ups (2L/2R)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Push/Split Jerk
Warm-up/review technique as needed before completing the following workload.

Push/Split Jerk 2-2-2-2 (Ascending Weight)

Post loads to comments.

“Schmurda”
Complete as many rounds/reps as possible in 15:00 of
10 x Pull-ups
20 x GHD/Abmat Sit-ups
100ft x Walking Lunges

Post rounds/reps completed to comments.

Posted in | 3 Comments

12.03.2014

1511155_790484037664264_1770315638467068235_nWarm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

3 x TnG Power Snatch (60-70% 1RM)

Notes: Today’s focus will be completing 3 quality repetitions in a row of Power Snatch. Athletes may increase weight throughout the workout if needed and technique allows.

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed before completing the following workload.

Front Squat 3-3-3-3-3

Notes: Athletes will use 3 warm up sets to warm up to a challenging weight that will be used for all 5 working sets of Front Squat.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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12.02.2014

10155552_790484290997572_5126422567850183355_nWarm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Deadlift (45lbs)
5 x Cleans
5 x Hang Power Cleans
III. Mobility

Impact/Focus: Team Row
In teams of two athletes will complete the following workload alternating every 250m.

Row 4000m

Notes: Each pair of athletes will have one rower and switch once 250m has been rowed by your partner until total meters reads 4000m.

Post total time to comments.

“Fantasy Gods”
Complete the following for time
10-9-8-7-6-5-4-3-2-1 reps x Hang Power Clean (135/95)
1-2-3-4-5-6-7-8-9-10 reps x Box Jumps (24/20)

Notes: The hang power clean loads for today’s workout are a guideline and the aim should be to achieve 5+ reps unbroken throughout the workout.

Post times to comments.

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UPCOMING EVENTS