Monthly Archives: May 2015

06.01.2015

11351322_883243818388285_796474568624625328_nANNOUNCEMENT: Our June on-ramp starts next Tuesday June 2nd @ 6:00pm. UPCOMING EVENTS: Saturday June 20th: AWF NationalsSaturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. 8:00 Dodgeball II. Mobility Impact/Focus: Back Squat 3-3-3+ 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. 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) 3 x 70% 3 x 80% 3+ x 90% Notes: 1-Rep Maximum/Percentage Calculator Wendler's 5-3-1 Training Spreadsheet Post sets/reps/loads to comments. "Vertical Imposition" Complete for time 10-9-8-7-6-5-4-3-2-1 reps x Handstand Push-ups 1-2-3-4-5-6-7-8-9-10 reps x Box Jumps (30/24) Post times to comments Skill Development Accumulate 3:00 of L-Sit Ring Support
Posted in | Leave a comment

05.29.2015

11045490_883243878388279_9189988547233329442_nUPCOMING EVENTS: -Saturday June 20th: AWF Nationals -Saturday June 27th: CFNH In-House Competition -Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) -Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Row 500m II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus: Deadlift 5-5-5+ Work through the following sets of Deadlift using the percentages outlined below based on .9 of your 1RM. 5 x 40% 5 x 50% 5 x 60% 5 x 65% 5 x 75% 5+ x 85% Notes: The final set is a max effort set for total repetitions. Post sets/reps/loads to comments. "Owzcekkent" Tabata x Medicine Ball Cleans (20/14lbs) Rest 1:00 Tabata x Ring Dips Rest 1:00 Tabata x DB Burpee Pick-Ups Rest 1:00 Tabata x Row (meters) Post scores to comments. Skill Development Mobility, Foam Roll, Stretch, Mash, etc.
Posted in | 2 Comments

05.28.2015

22697_883239118388755_5479685630375911025_nANNOUNCEMENT: Our May Free Intro/Bring a Friend WOD will be this Saturday (5/30) at 10:00am. Open gym will run 9-10am. Our June on-ramp starts next Tuesday June 2nd @ 6:00pm. **The parking lot is getting painted Saturday so all athletes/visitors must park on Commercial St, the UNH lot, or at Milly's Tavern. UPCOMING EVENTS: -Saturday June 20th: AWF Nationals -Saturday June 27th: CFNH In-House Competition -Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) -Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Run 400m II. 6:00 Dynamic Warm-up 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Lateral Lunges 25ft Tumbling/Handstand Walk III. Mobility Impact/Focus: Power Snatch Warm up as needed before completing the following workload. Increase weights as form allows. Power Snatch 2-2-2-2-2 Post loads to comments. "Cuanto Sabes" Complete 21-15-9 reps of Wallball (20/14) Reverse Wallball (20/14) Toes-2-Bar Post times to comments. Skill Development Frockles' Ab Circuit
Posted in | 2 Comments

05.27.2015

IMG_9034"First night of CFNH's Olympic Weightlifting Class is in the books!" UPCOMING EVENTS: -Saturday June 20th: AWF Nationals -Saturday June 27th: CFNH In-House Competition -Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) -Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Run 400m II. 2-3 Rounds of 5 x Scap Pull-ups 10 x Air Squats (wall therapy) III. Mobility   Impact/Focus #1: 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. 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% Post sets/reps/loads to comments. Impact/Focus #2: Press 5-5-5+ Work through the following sets of Press using the 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 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% Post sets/reps/loads to comments. "A Kettlebell Humbler" 2 Rounds of AMRAP (4:00 x 2:00 rest) 7 x American KB Swings 7 x Goblet Squats 10 x KB Push Press (5L/5R) Post scores to comments. Skill Development: Posterior Chain Athletes will complete the sets/reps based on their current level of progression. Ia. Back Extensions 3×10 Ib. Glute Ham Raises 3×5 II. Back Extensions 3×15 III. Good Mornings 3×10
Posted in | 1 Comment

05.26.2015

11015219_883184875060846_4593837222216751098_nThank you to all the athletes that came yesterday to complete "Murph". It's always a great showing for an important Hero WOD. We're proud of you all. UPCOMING EVENTS: -Saturday June 20th: AWF Nationals -Saturday June 27th: CFNH In-House Competition -Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) -Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Row 2:00 II. 2-3 rounds of 7 x Hindu Push-ups 7 x Hollow Rocks 7 x Medicine Ball Cleans (40/20) III. Mobility Impact/Focus: Flight Simulator Hazard Complete the following pyramid of Double-unders as many times as possible against a 10:00 Running Clock: 5-10-15-20-25-20-15-10-5 Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 3 x Burpees (no push-up). All the way up and down is a complete evolution. Post rounds completed to comments. "Saving Grace" Complete for time Row 1000m 30 x Clean & Jerk (135/95) 75 x GHD Sit-ups Post times to comments.
Posted in | 1 Comment

Memorial Day “Murph”

Unknown"No greater love than this, that he lay down his life for his friends." Today we honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Murphy. Heats start at 10am and 11am sharp. Arrive 15-20 minutes prior for individual warmup and mobility work. “Murph” For time 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Post time to comments.
Posted in | 2 Comments

05.22.2015

IMG_8856Congratulations to our May on-ramp graduates Meghan (Sarah), Rebecca, Jen, Marion, Courtney, Chris, Bob (not pictured), and Bob (not pictured). Please welcome them to our community as they begin regular classes! ANNOUNCEMENT: Our 7th Annual running and honoring of "Murph" this Monday (5/25 Memorial Day) will have heats starting at 10am and 11am sharp. Arrive 15-20 minutes prior for individual warmup, stretch, etc.. Don't forget to wear your Red, White and Blue! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x KB Deadlifts (24/16) 5 x SDLHP 5 x KB Swings III. Mobility Impact/Focus: Deadlift 1RM Warm up with 3 sets x 5 reps each before working up to a new 1RM Deadlift. Deadlift 1-1-1-1-1 Post loads to comments. "Midline Recon" 3 rounds for total points of Walking Lunges (24/16) Sledgehammer Strikes (Alt L/R) Sumo Deadlift High Pull (24/16) Russian Twists Notes: In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-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. Post scores to comments.
Posted in | Leave a comment

05.21.2015

IMG_8847UPCOMING EVENTS: -Monday May 25th: Memorial Day “Murph” (10 & 11am Heats) -Saturday June 20th: AWF Nationals -Saturday June 27th: CFNH In-House Competition -Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) -Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Dynamic Warm-up: Jog -> Run High Knees Shuffle Grape Vine Pike Walk Tumbling Etc… II. Mobility Impact/Focus: Handstand Push-ups 5-5-5-5-5 Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion. I. Deficit Handstand Push-ups 5-5-5-5-5 II. Handstand Push-ups (Strict) 5-5-5-5-5 III. Handstand Push-ups (Kipping) 5-5-5-5-5 IV. Negative Handstand Push-ups 5-5-5-5-5 Post sets/reps/results to comments. "Octane Boost" Complete the following for time: Run 200m 25 x Thrusters (95/65lbs) 25 x Ring Push-ups Run 200m 20 x Thrusters (95/65lbs) 20 x Ring Push-ups Run 200m 15 x Thrusters (95/65lbs) 15 x Ring Push-ups Run 200m 10 x Thrusters (95/65lbs) 10 x Ring Push-ups Post scores to comments.
Posted in | 1 Comment

05.20.2015

FullSizeRender-7UPCOMING EVENTS: -Monday May 25th: Memorial Day “Murph” (10 & 11am Heats) -Saturday June 20th: AWF Nationals -Saturday June 27th: CFNH In-House Competition -Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) -Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Run 400m II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus #1: Press 1RM Warm up with 3 sets x 5 reps each before working up to a new 1RM Press. Press 1-1-1-1-1 Post loads to comments. Impact/Focus #2: Snatch Warm up as needed before completing the workload below. Snatch 3-3-3-3-3 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
Posted in | 1 Comment

05.19.2015

IMG_0880UPCOMING EVENTS: -Monday May 25th: Memorial Day “Murph” (10 & 11am Heats) -Saturday June 20th: AWF Nationals -Saturday June 27th: CFNH In-House Competition -Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) -Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Row 750m II. 2-3 rounds of :15 Handstand Hold 7 x Push-ups 7 x Hollow Rocks III. Mobility Impact/Focus: American KB Swings 5 Rounds of Every 2:00 Complete 20 x Unbroken American KB Swings Notes: Increase weight each round as current fitness levels permit. Post results to comments. “Annie” For time 50-40-30-20-10 reps of Double-unders Abmat Sit-ups (anchored) Post scores to comments. Skill Development Dedicate 8-10:00 after training today to working with your comrades on foam rolling, lacrosse ball mashing, kb mashing, etc… It always feels better to suffer together rather than alone. We would like each of our athletes to have the goal of working through 1-2 basic mobility drills that address a specific movement issue and/or areas where nagging soreness, tightness may be limiting performance. or Goat work. Slay them.
Posted in | 3 Comments

05.18.2015

IMG_8761Roberto trying to keep up with the Amoskeag U-19 Rugby Team. Upcoming Events: Monday May 25th: Memorial Day “Murph” (10 & 11am Heats) Saturday June 20th: AWF Nationals Saturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) Warm-up Drills I. Run 400m II. 6:00 AMRAP of 5 x Pull-ups 7 x Push-ups (CFGS) 10 x Medicine Ball Cleans (40/20) III. Mobility Impact/Focus: Back Squat 1RM Warm up with 3 sets x 5 reps each before working up to a new 1RM Back Squat. Back Squat 1-1-1-1-1 Post loads to comments. "Hot Plate" Complete as many rounds/reps as possible in 8:00 of 5 x Power Cleans (155/115) 10 x Lateral Burpees (Over Bar) Post rounds/reps completed to comments.
Posted in | Leave a comment

AWF Nationals

IMG_0880Chase will be competing in the American Weightlifting Federation Nationals Olympic weightlifting meet in Boston, Massachusetts on June 20th, 2015. Coach and CrossFit athlete Chase Grinley has been training hard in anticipation of his first competitive weightlifting event, we look forward to venturing down to watch and support one of our own. Join us! http://www.americanweightliftingfederation.org
Posted in | Leave a comment

Virtual WOD to End Veteran Suicide: August 22, 2016

CrossFit New Hampshire will be participating in this virtual event at 12:20pm on Monday, August 22, 2016. The WOD will consist of 22 movements at 22 repetitions each, to be completed for time. CrossFit New Hampshire will announce the WOD just prior to the event's commencement. At minute 22 there will be a 2:00 moment of silence held to show respect and diligence to the greater cause for which we will be communally suffering. "22 Veteran a day commit suicide. Now you can do something about it to help build a retreat center to reduce veteran suicide." --www.activeheroes.com CLICK HERE TO REGISTER FOR THE EVENT!!
Posted in | 3 Comments

05.15.2015

1Upcoming Events: Monday May 25th: Memorial Day “Murph” Saturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) Warm-up Drills I. Run 400m II. 2-3 Rounds of 7 x KB Swings (24/16) 7 x Push-ups (CFGS) 7 x Hollow Rocks III. Mobility Impact/Focus: Deadlift Doubles Warm up with 3 sets x 5 reps before completing the workload below. Deadlift 2-2-2-2-2 Notes: Today the focus will be on proper setup and positioning of the Deadlift. Athletes should prepare to test a 1-rep max next week. "Karen Gets The Runs" Complete the following for time 150 x Wallball (20/14lbs) Notes: Every time the wallball hits the deck complete a 200m Run. Complete this WOD in as few unbroken sets of Wallball as possible. Post times and number of 200m Sprints completed to comments.
Posted in | 3 Comments

05.14.2015

FullSizeRender-6Upcoming Events: Monday May 25th: Memorial Day “Murph” Saturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) Warm-up Drills I. Run 400m II. 2-3 rounds of :15 x Ring Support 5 x Ring Rows 10 x Overhead Squats (45lbs/PVC) III. Mobility Impact/Focus: Muscle-up Today's focus will be on various levels of progressions for the muscle-up. We will be reviewing the proper muscle up transition and allow athletes to apply it to their daily training. Working towards muscle-up: I. False Grip Review/Muscle-up Transition x 15 reps II. Muscle-up Negatives x 3x3 reps IIIa. Deadhang Pull-ups 5-5-5 IIIb. String Ring Dips 5-5-5 Muscle-up Practice I. Strict Muscle-up 2-2-2-2-2 II. Muscle-up (Competition Grip) 5 sets x 3+ reps each Post reps completed to comments. "Spring Dilapidation" Complete for time against an 8:00 clock 21-15-9 reps of Overhead Squat (75/55) Burpees Rest 3:00 Complete for time against an 8:00 clock 10-9-8-7-6-5-4-3-2-1 reps of Power Snatch (75/55) Toes-2-Bar Post times or reps completed to comments.
Posted in | 2 Comments

05.13.2015

10984113_842020772510590_2015952178846286295_nUpcoming Events: Monday May 25th: Memorial Day “Murph” Saturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) Warm-up Drills I. Run 400m II. 6:00 Dynamic Warm-up 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Lateral Lunges III. Mobility Impact/Focus #1: Hang Clean Warm up as needed (3 sets x 3 reps) before working to a heavy 2-rep Hang Clean. Hang Clean (above knee) 2-2-2-2-2 Post loads to comments. Impact/Focus #2: Press Warm up with 3 sets x 5 reps before completing the workload below. Press 5-5-3-3-3 Notes: Today the focus will be on proper setup and positioning of the press. Athletes should prepare to test a 1-rep max next week during our baseline testing week. Impact/Focus #3: Posterior Chain Athletes will complete the sets/reps based on their current level of progression. Ia. Back Extensions 3×10 Ib. Glute Ham Raises 3×5 II. Back Extensions 3×15 III. Good Mornings 3×10
Posted in | 3 Comments

05.12.2015

11628_856053251107342_3570823662761659118_nUpcoming Events: Monday May 25th: Memorial Day “Murph” Saturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 7 x Push-ups (CFGS) 7 x Hollow Rocks 7 x Superman Rocks III. Mobility Impact/Focus: Black Lung II Choose one of the three options A. 3 Rounds of Row 1000m x 2:00 Rest B. 5 Rounds of Row 500m x 1:00 Rest C. 12 Rounds of :30 x Max Distance x :20 Rest Post scores to comments. "Desiccation" Complete 4 rounds for time of 12 x Ring Push-ups 21 x GHD Sit-ups 50 x Double unders Post times to comments.
Posted in | 2 Comments

CFNH In-House Competition

CrossFit New Hampshire's In-House Competition... We would say more but that just ruins the surprise. Prepare to get some, freaks.
Posted in | Leave a comment

Memorial Day “Murph”: May 30, 2016

MurphyJoin us to honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Murphy CFNH Will be running heats at 10am and 11am, bring the lumber, freaks. "Murph" For time 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Post time to comments.
Posted in | Leave a comment

05.11.2015

11096495_857890100923657_7414114179119687452_nUpcoming Events: Monday May 25th: Memorial Day “Murph” Saturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) Warm-up Drills I. Run 400m II. 6:00 AMRAP of :15 x Handstand Hold 5 x Pull-ups (CFGS) 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Warm-up with 3 sets x 3 reps before working up to a heavy 2-rep Back Squat. Back Squat 2-2-2-2-2-2 Notes: Today athletes should be focusing on ideal range of motion and technique under heavy load in preparation for next week's 1-rep max back squat test. Post loads to comments. "Mary" Complete as many rounds/reps as possible in 20:00 of 5 x Handstand Push-ups 10 x Pistols (Alt L/R) 15 x Pull-ups Post rounds/reps completed to comments.
Posted in | 5 Comments

05.08.2015

11069548_856053347773999_9209224261366048635_n Warm-up Drills I. Row 500m II. 2 Rounds for quality of 10 x Suitcase Deadlift 25ft Waiter Walk KB Armbar Stretch (Right) KB Armbar Stretch (Left) III. Mobility Notes: Athletes should be selecting 24/16kg KB's for the warm-up movements shown above.   Impact/Focus: Deadlift 3RM Warm up with 3 sets x 5 reps each before working up to a new 3RM Deadlift PR (personal record). Deadlift 3-3-3-3-3RM Post loads to comments. "No Hulling" Three Rounds of Row 500m vs. a 6:00 Running Clock In the time remaining complete AMRAP of 7 x Burpees 7 x Medicine Ball Cleans (20/14lbs) Rest 1:00 Notes: Work through 3 Rounds of 6:00 on x 1:00 rest. After rowing each 500m distance athletes will be attempting to complete as many rounds/reps as possible in the remaining time. After each 6:00 AMRAP there will be a 1:00 recovery/transition period prior for athletes to record scores and hurry back to their boat. Post times for rowing intervals and rounds/reps completed to comments. Skill Development Dedicate 8-10:00 after training today to working with your comrades on foam rolling, lacrosse ball mashing, kb mashing, etc... It always feels better to suffer together rather than alone. We would like each of our athletes to have the goal of working through 1-2 basic mobility drills that address a specific movement issue and/or areas where nagging soreness, tightness may be limiting performance.
Posted in | 1 Comment

UPCOMING EVENTS

  • No events.