Monthly Archives: July 2015

07.31.2015

11760048_915554260386_5012385033001459077_nREMINDER: There will be no Open Gym the following two Saturday's due to multiple athletes participating in competitions. We encourage everyone to come by and show their support for your fellow athletes. Saturday August 1st - "Summer Burner" at CrossFit Free in Salem, NH Saturday August 8th - "No Baby Leave Your Socks On" at CrossFit Reclamation in Exeter, NH ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm. Warm-up Drills I. Speed Rope 4 Rounds of (:45 work x :15 rest) II. 2-3 rounds of :15 x Handstand Hold 7 x KB Swings 10 x Abmat Sit-ups III. Mobility Impact/Focus: Deadlift Warm-up as needed (3 sets x 5 reps) before working towards a heavy 3-rep effort for Deadlift. Deadlift 3-3-3-3-3 Post loads to comments. "Book Keeper" Complete for time Run 400m 50 x GHD Sit-ups 35 x Handstand Push-ups 50 x GHD Sit-ups Run 400m
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07.30.2015

11700938_905455116167155_6332519482452122764_n-2ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm. If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com **Pssst. Look lively, freaks: CFNH Paleo Resources Warm-up Drills I. Run 400m II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus: Push Press Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015. Push Press 3-3-3-3 (85% of 5RM) Post loads to comments. "Cindy" Complete as many rounds/reps as possible in 20:00 of 5 x Pull-ups 10 x Push-ups 15 x Air Squats Post scores to comments. Skill Development I. 8 Rounds of (:20 work x :10 rest) x Abmat Sit-ups II. Slay a goat and mobilize, freaks. Guidance for mobility needed? Ask a coach to assign you mobility drills from the K-Star reference wall.
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07.29.2015

FullSizeRender-8ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm. If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com **Pssst. Look lively, freaks: CFNH Paleo Resources       Warm-up Drills I. 8:00 Dynamic Warm-up Jog -> Run High Knees Butt Kicks Shuffle Grapevine Pike Walk Etc... II. Mobility Impact/Focus #1: Snatch 3RM Warm up as needed before working to establish a 3-rep max Snatch. Snatch 3-3-3-3-3 Drop sets 3x2 80% Post loads to comments Impact/Focus #2: Barbell Row Following movement review, warm up with 3 sets x 5 reps before completing the following workload. Barbell Row 5-5-5-5-5 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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07.28.2015

11692660_909009942478339_8805406396460622437_nANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm. If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com **Pssst. Look lively, freaks: CFNH Paleo Resources Warm-up Drills I. Speed Rope 4-6 Rounds of (:45 work x :15 rest) II. Mobility   Impact/Focus: Muscle-ups All Athletes execute 15 x Muscle-up Transitions After completing transition practice work through the following based on individual muscle-up skill level. I. Muscle-ups x 5-4-3-2-1 or II. 4 Rounds of 5 x Pull-ups (deadhang) 5 x Ring/Static Dips Post results to comments. "Just Let Go" For time Row 500m 20 x Wallball Row 400m 30 x Wallball Row 300m 40 x Wallball Row 200m 50 x Wallball Post scores to comments. Skill Development Slay a goat and mobilize, freaks. Guidance for mobility needed? Ask a coach to assign you mobility drills from the K-Star reference wall.
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07.27.2015

DT-thANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm. If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com **Pssst. Look lively, freaks: CFNH Paleo Resources Warm-up Drills I. Run 400m/Row 500m II. 2-3 rounds of 5 x Deadlift (45lbs) 5 x Power Cleans 5 x Front Squat 5 x Push Press III. Mobility Impact/Focus: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015. Front Squat 3-3-3-3-3 (75% of 1RM) Post loads to comments. "DT" Complete 5 rounds for time 12 x Deadlift (155/115lbs) 9 x Hang Power Clean (155/115lbs) 6 x Push Jerk (155/115lbs) Notes: In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Post times to comments. Skill Development Complete for quality :45 x Cumulative L-Sit Hold :20 x Plank Hold :20 x Side Plank Hold (Left) :20 x Side Plank Hold (Right) 50 x GHD/Abmat Sit-ups
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07.24.2015

10341537_905453266167340_1584541585385469078_nANNOUNCEMENT: Our July Free Intro/Bring a Friend WOD will be this Saturday (7/25) at 10:30am. Anyone who is interested in trying CrossFit for the first time is welcome! It’s a great chance to try a fun workout and meet some members of our community. Our August on-ramp starts Tuesday August 4th @ 6:00pm. If you would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com **Pssst. Look lively, freaks: CFNH Paleo Resources Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Pike Walk 25ft Hip Opener III. Mobility Impact/Focus: Snatch Grip Deadlift Warm-up as needed (3 sets x 3 reps recommended) before completing the following workload. Snatch Grip Deadlift 3-3-3-3 Post loads to comments. "Pull then Smash" Complete 21-15-9 reps of **Sumo Deadlift High Pull (95/65) Slamball (40/20) **Notes: Each round will begin with a 400m run. Get some,,,, Freaks! Post times to comments.
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07.23.2015

11709647_909008929145107_5885224399820101189_nANNOUNCEMENT: Our July Free Intro/Bring a Friend WOD will be this Saturday (7/25) at 10:30am. Anyone who is interested in trying CrossFit for the first time is welcome! It's a great chance to try a fun workout and meet some members of our community. Our August on-ramp starts Tuesday August 4th @ 6:00pm. If you would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com **Pssst. Look lively, freaks: CFNH Paleo Resources Warm-up Drills I. Run 800m II. Mobility Impact/Focus: Turkish Get-up EMOTM Every minute on the minute for 10:00 complete the following 1 x Turkish Get-up (L) 1 x Turkish Get-up (R) Rest 1:00 before executing a personal record attempt Turkish Get-up, 1 left and 1 right. Post scores to comments. "Diaphoresis" 3 Rounds for time of 10 x Gymnastic Squat Complex 25 x GHD Sit-ups 15 x Handstand Push-ups Notes: Each Gymnastic Squat Complex rep should be executed as follows: Air Squat + Pistol(R) x Pistol(L) + Jump Squat. Post scores to comments. Skill Development Accumulate 2-3:00 x L-sit Notes: Paralettes, Matadors, Rings, Hanging from a Pull-up Bar, etc. Post work accomplished to comments.
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07.22.2015

10987304_909010549144945_1250197663102627865_nWarm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Pull-ups 7 x Hollow Rocks 10 x Medicine Ball Cleans (40/20) III. Mobility Impact/Focus #1: Weighted Pull-ups Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps. I. Weighted Pull-ups 2-2-1-1-1-1RM II. Pull-ups 10-8-6-4-2 III. Individual Pull-up Progression Work Post loads to comments. Impact/Focus #2: Push Press Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015. Push Press 3x5 (80% of 5RM) Post loads to comments. "Action Potential" Complete 4 rounds for time of Row 250m 7 x Hang Cleans (155/115lbs) Post times to comments.
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07.21.2015

DSC_0809“We’re primed to think that talent is the key to success. But what counts even more is a fusion of passion and perseverance. In a world of instant gratification, grit may yield the biggest payoff of all.” --Peter Doskoch Warm-up Drills I. Speed Rope II. Mobility Impact/Focus: American KB Swing Work Capacity Complete as many reps as possible during each work interval 4 Rounds of 1:00 x American KB Swings (Heavy) 0:30 x Rest Then... 4 Rounds of 0:30 x American KB Swings (Heavy) 0:15 x Rest Post reps/weights to comments. “Frumious Bandersnatch” 51-41-31-21-11 reps for time of Double-unders Ring Push-ups Notes: Athletes that are not yet able to execute 30 x Push-up reps will be subbing traditional Push-ups for the Ring Push-ups. Scaling options will be available for Double-unders as a 3:1 Single-under conversion or a skill based Double-under substitution. Details will be available in class. Get-some, freaks. Post times to comments. Skill Development 21-15-9 for quality/practice of Hip & Back Extension GHD Sit-ups Notes: See the linked video HERE for a short video demonstrating the differences between Back Extensions, Hip Extensions, and Hip & Back Extensions. These three movements will be making a more regular appearance as our crew becomes better acquainted with the names and movement points of performance for proper execution.
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07.20.2015

11742878_909010295811637_1886078125254916747_nWarm-up Drills I. Run 400m II. 6:00 AMRAP of 5 x Pull-ups 7 x Supermans 10 x Air Squat (Wall Therapy) III. Mobility Impact/Focus: Front Squat 1RM Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep max for Front Squat. Front Squat 1-1-1-1-1 Post loads to comments. "Sudation Mandatory" Complete 4 rounds for time of 9 x Overhead Squats (115/75) 12 x Toes-2-Bar 15 x Box Jumps (24/20)
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07.17.2015

11701178_910386219007378_8057851536359650271_nWarm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Pike Walk 25ft Hip Opener III. Mobility "NBLYSO WOD #2" Complete as many rounds/reps as possible in 8:00 of 10 x Deadlift (275/185) 25 x Wallball (20/14) Post rounds/reps completed to comments. "Silly Fast" Complete 4 rounds for time of Run 200 20 x GHD Sit-ups Post times to comments.
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07.16.2015

11709539_905453649500635_2045803035196313533_nWarm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of :15 x Handstand Hold 10 x Hollow Rocks 10 x Wallball (Arms only) III. Mobility Impact/Focus: Push Press 5RM Warm up as needed (3 sets x 5 reps) before working to establish a 5-rep max Push Press. Push Press 5-5-5-5-5 Post loads to comments. "Kibble N' Bits" Complete as many rounds/reps as possible in 12:00 of 10 x Power Snatch (75/55) 20 x Floor Wipers (75/55) 30 x Double unders Post rounds/reps completed to comments. Skill Development GOAT Work, Mobility, Etc...
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07.15.2015

11707583_909012139144786_7900466724452997357_nWarm-up Drills I. Row 500m II. 2 rounds of 9 Fundamentals x 5 reps each III. Mobility Impact/Focus #1: Clean Complex Warm up as needed before working up to max weight in the following clean complex. Clean + Hang Clean + Push/Split Jerk Notes: Athletes may choose to receive their cleans in either the squat or power position for today's complex. Post loads to comments. Impact/Focus: Weighted Walking Lunges Warm-up x 2 sets Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges. 10 steps x Walking Lunges (Front Rack) Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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07.14.2015

11707833_905454152833918_8001821174070987993_n“And those who were seen dancing were thought to be insane by those who could not hear the music.” --Friedrich Nietzsche Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: American KB Swing Strength Complete the following ladder of American KB Swings (heavy) unbroken, resting as long as necessary to accomplish each set as such. Get some, freaks. American KB Swings (Unbroken) x 20-18-16-14-12-10-8-6-4-2 Post weight/times to comments.     "Chrysanthemum" Complete the following 3:00 x Max Reps Burpee Box Jumps Rest 1:00 8:00 AMRAP of 10 x HSPU 25 x Abmat Sit-ups Rest 1:00 3:00 x Max Reps Burpee Box Jumps Notes: Burpee Box Jumps are to 24/20'' boxes. Post scores to comments. Skill Development Bulletproof Shoulders
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07.13.2015

11692706_909011475811519_6446533634375845768_nWarm-up Drills I. Run 400m II. 6:00 AMRAP of 5 x Pull-ups (Deadhang) 7 x Push-ups (CFGS) 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM. 4 x 80% 3 x 85% 1 x 90% 1 x 92% 1 x 95% Post loads to comments. "Nasty Girls" 3 Rounds for time 50 x Air Squats 7 x Muscle-ups 10 x Hang Power Clean (135/95lbs) Notes: Muscle-ups have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or 7-7-7 reps alternating between Pull-ups/Ring Dips. Post scores to comments.
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07.10.2015

11377334_905453326167334_8175750510301631856_nWarm-up Drills I. Row 2:00 II. 2-3 rounds of 7 x KB Deadlift 7 x SDLHP 10 x Abmat Sit-ups III. Mobility Impact/Focus: Sumo Deadlift Warm up as needed (3 sets x 5 reps) before completing the workload below. Sumo Deadlift 3-3-3-3-3 Post loads to comments. "Shark Bait" Complete the following against a 15:00 clock. Run 800 Then... 18-15-12-9-6-3 reps of Knees-2-Elbows Ring/Static Dips Post times to comments.
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07.09.2015

11209413_905455549500445_1603482747633963228_n-2Warm-up Drills I. Run 400m II. 2 Rounds of 10 x Muscle-up Transitions 10 x Walking Lunges 10 x Push-ups III. Mobility Impact/Focus: Front Squat Warm-up with 2 sets of 5 reps each before working through the following. Work as heavy as good form permits. Front Squat 5-5-5-5-5 Post scores to comments. "And One Mix Tape" For time Row 1000m 50 x 1-Arm DB Snatch (50/35lbs) 30 x Medicine Ball Cleans (40/20lbs) Post scores to comments. Skill Development I. Open Goat Work II. Mobility
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07.08.2015

11659390_905453419500658_3367901317325273834_nAttention Members: Today at the Noon class we will be doing the Hero WOD "Roy" with a member of Michael C. Roy's family. Anyone that would like to participate is encouraged to attend! http://www.crossfit.com/mt-archive2/007038.html Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Pike Walk 25ft Hip Opener III. Mobility Impact/Focus #1: Clean Doubles Warm-up as needed before completing the following workload. Work up to a heavy double of Cleans. Clean 2-2-2-2-2 Post loads to comments. Impact/Focus #2: "Lynne" 5 rounds for Max Reps of Bench Press (Bodyweight) Pull-ups Notes: Scaling options for those unable to use bodyweight for bench press will be available. Post reps for both exercises in all rounds. 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 3×10 II. Back Extensions 3×15 III. Good Mornings 3×10
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07.07.2015

11693842_905453529500647_777217431608759828_nWarm-up Drills I. Coach's Choice II. Mobility Impact/Focus: American KB Swing Strength Complete the following sets/reps of American KB Swings every minute on the minute for 10:00. 1st minute: 10 reps 2nd minute: 15 reps 3rd minute: 20 reps 4th minute: 25 reps 5th minute: Rest 6th minute: 10 reps 7th minute: 15 reps 8th minute: 20 reps 9th minute: 25 reps Notes: Athletes may move to a heavier KB after the 25 rep set if so desired. Work sets should be complete unbroken when possible. Post scores to comments. "Starbucks Inflation" Complete as many rounds/reps as possible in 15:00 OF 5 x Push/Split Jerk (135/95lbs) 15 x GHD/Abmat Sit-ups 45 x Double-unders Skill Development I. Handstand Push-ups 5 sets of 5 reps II. Stinkbugs 5 sets of 10 reps or I. Complete 5-8 Handstand Walks/Accumulate 60ft of travel distance inverted
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07.06.2015

11705106_905454716167195_1483258900880134310_nWarm-up Drills I. Run 400m II. 5:00 AMRAP of 5 x Chin-ups 7 x Hollow Rocks 10 x Wallballs (20/14) III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM. 4 x 80% 3 x 85% 1 x 90% 1 x 92% Post loads to comments. "Chumsicle" Complete 3 rounds for time of Run 400m 25 x Wallball (20/14) 15 x Burpees (6" Target) Post times to comments. Skill Development 4×8 Pull-ups Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc…).
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No Baby Leave The Socks On: January 30, 2016

CFNH has numerous athletes competing in this event; join us to support our comrades or register and join in the fray! No Baby Leave The Socks On Ladies can register in the Rx, Scaled or Party Division via link above... "The first “No Baby, Leave the Socks on” competition happened in the summer of 2011. We wanted to give our ladies a chance to compete in a competition especially designed for women only. First we wanted to change the perception of what ladies fitness looks like and help foster a more positive self-image. One where athletism and capability trumped bodyweight and promoted the idea that “Strong is the new skinny”. Second, we wanted it to be a ton of fun! We made the events exciting with Car pulls, Deadlift ladders and Atlas stones. Our ladies loved showing their strength. We only have one requirement. You have to wear weightlifting socks. Booty shorts were optional. That’s when we came up with the tongue and cheek name for the competition: No baby, Leave the Socks on. As you can imagine what happens when you get a bunch of bad ass lady athletes into a competition with this name it took on a life of it’s own. Our ladies came dressed to impress with bright colors, matching outfits and socks of all kinds. Though they had fun accessorizing they came to throwdown. The displays of athletism and strength were impressive. This first take of the Socks competition was legendary. Images of our ladies doing bad ass sh#t spread across the net. We held two more summer versions and then partnered with Shoreline CrossFit to hold a winter version called “No baby leave the Stockings on”. Word spread quickly and it turned into a semi-annual event. Due to popular demand we have decided to take this competition national, and eventually worldwide." From the NO BABY website: January 30 WODs Ladies can register in the Rx, Scaled or Party Division. WOD #1 8 Minutes to establish a 3 Rep Max (3RM) of the following movement: Hanging Clean Basic standards: The first rep can start with the bar on the ground or from the hang. It’s up to the athlete. Clean can be squat or power. WOD #2 8 Minute AMRAP 5 Thrusters (95/65/45)(Rx/Scaled/Party) 10 Bar-over-burpees Basic standards: Normal competition standards for thrusters. Athlete must stand up and step or jump over the bar between burpees. Rolling over the bar is a no-go. WOD #3 10 Minute AMRAP 12 Box Jumps (24/20/20) 18 Wall Ball Shots (14/10/10) all to a 9 foot target. 24 Double Unders (Single Unders can be subbed 3:1 for Scaled and 2:1 for Party) Basic standards: You may step up and step down on the box jumps. Party athletes can use any height box and any weight ball…it’s the Party Division. Bring your own rope. :) Tie Breaker Use the score on WOD #2 as the tie breaker. If the athletes also tied on WOD #2 the tie breaker is the score on WOD #3. If the athletes are tied on WODs 2 and 3 they complete 20 burpee box jumps to a 20 inch box for time. The athlete with the fastest time wins. 2 Minute time cap. Step ups and step downs allowed. Final WOD Top 5 Ladies in each division compete in the Final WOD. 5 RFT (12 minute time cap) 5 Deadlifts (155/115/95) 10 Box Jumps (24/20/20) 10 Pull-Ups (Rx only) Basic standards: Bar starts on the ground. Tap and go reps are allowed. No bouncing. Box jumps must be on the same side of the box. No box-jump-overs. Athletes may step up and step down. Pull-ups are NOT chest to bar. Athletes must get their chin over the bar on every rep.
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UPCOMING EVENTS

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