Monthly Archives: August 2015

09.01.2015

IMG_0007ANNOUNCEMENTS: -Today: Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit Night and perform a Demo WOD at the Fisher Cats game. The demo will start at 6pm sharp and we will plan on meeting at the stadium at 5:30pm. -Our September on-ramp will begin Thursday September 3rd at 6:00pm Warm-up Drills I. Coach's Choice II. Mobility Team WOD: "Clash of Clans" In teams of two athletes complete as many rounds as possible in 15:00 of the following; where the first round is 10 reps/kcal, the second round is 20 reps/kcal, etc. One athlete works while the other maintains their static hold task, then they switch before moving onto the next couplet of movement/hold.   Row(kcal) - Hold @ bottom of Squat Ring Row - Handstand Hold Box Jumps (24/20'') - Plank Hold KB Swings (32/24kg) - Hold Bumper Plate Overhead (45/25lbs) Post rounds/reps completed to comments. Skill Development I. Goat Work II. Mobility III. 15 Rounds for Quality of: 2 x KB Snatch (1R/1L) 2 x Weighted Pistols/Pistols (1R/1L) IV. CFNE Bulletproof Shoulders Note: Use a challenging weight.
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08.31.2015

11701235_909010139144986_5337860944126536830_nANNOUNCEMENTS: -Tomorrow Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit Night and perform a Demo WOD at the Fisher Cats game. The demo will start at 6pm sharp and we will plan on meeting at the stadium at 5:30pm. -Our September on-ramp will begin Thursday September 3rd at 6:00pm Warm-up Drills I. Speed Rope 4 Rounds of (:45 work x :15 rest) II. 2-3 rounds of 5 x Medicine Ball Cleans (20/14) 7 x Hollow Rocks 10 x Wallball (20/14) 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 1-1-1 (95% of 1RM) Post loads to comments. "Annabelle" Complete for time 5-4-3-2-1 x Hang Clean & Jerk (135/95) 35-30-25-20-15 x Sit-ups 50-40-30-20-10 x Double unders Post times to comments.
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08.28.2015

11403359_902086176504049_7242737575887349998_nANNOUNCEMENTS: -Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit Night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd! -Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am. -Our September on-ramp will begin Thursday September 3rd at 6:00pm Warm-up Drills I. Run 200m II. 3 rounds of 10 x Partner Medicine Ball Sit-ups 10 x Partner Wallball Toss (Over Rig) 5R/5L x Partner Lateral Toss (15ft) III. Mobility Impact/Focus: Shoulder Taps 10-20-30-40+ -Handstand Review -Weight transfers -Shoulder taps (same hand/same shoulder, alt. hand must touch shoulder each rep) -Handstand Walks x Distance Notes: Athletes should focus on getting more comfortable in handstands. This will prepare athletes for free standing handstands, handstand push-ups and handstand walks. The last set is to try and do as many as possible before coming down (Hint: the faster you go the more you’ll get). Post results to comments. "El Duche" For time Run 600m Then... 5 Rounds of 4 x Deadlift (275/185lbs) 20 x Wallball (20/14lbs) Then... Run 600m Note: 200m Run route plus the 400m Run route will be used for the 600m distance requirements of the wod. Get some, freaks. Post scores to comments. Skill Development I. Catch up on previous assignments. II. Mobility III. Goat slayings.
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08.27.2015

IMG_0074ANNOUNCEMENTS:  -Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd! -Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am. -Our September on-ramp will begin Thursday September 3rd at 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 10 x DB Press (5L/5R) 10 x Hollow Rocks III. Mobility Impact/Focus: Turkish Get-ups Warm-up as needed (3 sets x 3 reps) before completing the following sets/reps of Turkish Get-ups. Turkish Get-up 1-1-1-1-1-1-1 (Increasing weight) Notes: Each complete set includes a completed repetition on both the left and right arm. Increase weights with each set. Post loads to comments. "Hold 'Em or Fold 'Em" Complete as many rounds/reps as possible in 5:00 of 7 x Burpees 14 x Toes-2-Bar 21 x Double unders Rest 2:00 Complete as many rounds/reps as possible in 5:00 of 7 x Burpees 14 x Toes-2-Bar 21 x Double unders Post rounds/reps completed to comments.
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08.26.2015

IMG_0306ANNOUNCEMENTS:  -Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd! -Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am. -Our September on-ramp will begin Thursday September 3rd at 6:00pm. Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walkt 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Pike Walk 25ft Lateral Lunges III. Mobility Impact/Focus #1: Snatch 1RM Against 20:00 clock athletes will work to establish a new 1-rep max Snatch. Warm up with 3 sets x 3 reps (recommended). Snatch 1-1-1-1-1 Post loads to comments. Impact/Focus #2: Clean & Jerk 1RM Against 20:00 clock athletes will work to establish a new 1-rep max Clean & Jerk. Warm up with 3 sets x 3 reps (recommended). Clean & Jerk 1-1-1-1-1 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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08.24.2015

IMG_0007ANNOUNCEMENTS:  -Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd! -Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am. -Our September on-ramp will begin Thursday September 3rd at 6:00pm. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Thrusters & Pull-ups Ladder 10:00 Climbing Ladder Thrusters Pull-ups Notes: On round 1 complete 1 rep of each movement, on Round 2 complete 2 reps of each movement, on Round 3 complete 3 reps of each movement, continue to advance in this fashion until the 10:00 minute time cap. Post scores to comments. "Pushing Diabolic" 21-15-9 reps/kcal for time Row (kcal) Push Press (95/65lbs) Ring Dips Box Jumps (24/20'') Post times to comments. Skill Development I. Mobilize II. Slay thy goats III. 4 sets of 15 reps x GHD Sit-ups IV. 4 sets of 10 Dumbbell Row (Lawnmowers) V. Accumulate :60 x L-sit
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08.24.2015

FullSizeRender-10 Thank you to everyone that came Saturday to support the cause to raise awareness for the fight to End Veteran Suicide. ANNOUNCEMENT: Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am. Our September on-ramp will begin Thursday September 3rd at 6:00pm. Warm-up Drills I. Run 400m II. 6:00 AMRAP of 5 x Push-ups (CFGS) 7 x American KB Swings 10 x Air Squats (Wall Therapy) 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 2-2-2-2 (90% of 1RM) Post loads to comments. "Touché" Complete 3 rounds for time of Run 400m 15 x Handstand Push-ups 25 x American KB Swings (32/24) Post times to comments.
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08.22.2014

1429016000 (1)"22 A Day to None" The Veteran Suicide Prevention WOD Complete the following for time: Row 22 (kcal) 22 x Wallball (20/14lbs) 22 x Pull-ups 22 x Box Jumps (24/20’’) 22 x Push Press (95/65lbs) 22 x Walking Lunges (R+L=44reps) 22 x SDHP (95/65lbs) 22 x Power Cleans (95/65lbs) 22 x HSPU’s (Stinkbugs 2:1) 22 x TTB/K2E 22 x Air Squats 22 x American KB Swings (24/16kg) 22 x GHD/Abmat Sit-ups 22 x Medicine Ball Cleans (20/14lbs) 22 x Burpees 22 x Overhead Squats (95/65lbs) 22 x Slamball (40/20lbs) 22 x Thrusters (95/65lbs) 22 x Push-ups 22 x Power Snatch 22 x Double-unders (Single-unders 3:1) 22 x Pistols Notes: Begins at 12:00pm, 2:00 moment of silence observed at the 12:20pm mark during training evolution. Post scores to comments.
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08.21.2015

11707554_909011779144822_7445629891091245347_n-2THERE WILL BE NO OPEN GYM ON SATURDAY. Event participants may begin arriving around  11:15am for the 12:20am wod commencement. ANNOUNCEMENT #1: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”. ANNOUNCEMENT #2: On Sunday Luke, Jaymes, Abby, and Christine will be competing at the Nor'easter Throwdown at Hampton Beach State Park (yes in the sand) at 9am. Feel free to come support them and enjoy the beach, sun, and waves. Warm-up Drills I. Run 400m/Row 500m II. 2-3 rounds of 7 x Hindu Push-ups 7 x Hollow Rocks 10 x Step-ups III. Mobility Impact/Focus: Deficit Deadlifts Following movement review, warm up with 3 sets x 5 reps before completing the following workload. Deficit Deadlift 3-3-3-3-3 Post loads to comments. "Dog Days of Summer" For time complete 10-9-8-7-6-5-4-3-2-1 reps of Pull-ups Ring Push-ups Box Jumps (30/24) Post times to comments.
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08.20.2015

FullSizeRender-1ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”. Warm-up Drills I. Run 400m/Row 500m II. Coach's Choice III. Mobility Impact/Focus: “Black Lung III” Choose one of the three C2 Rowing options below I. 3 Rounds of Row 1000m x 2:00 Rest II. 5 Rounds of Row 500m x 1:00 Restmme III. 12 Rounds of :30 x Max Distance x :20 Rest Notes: Last seen on 05.12.2015. Click HERE to link to that post. Post scores to comments. "Baking Soda" 21-18-15-12-9-6-3 reps for time of Wallball (20/14lbs) GHD Sit-ups Post scores to comments. Skill Development Please read as optional accessory work/fun activities beyond any Goat slaying efforts and mobility priorities. I. 3 rounds for quality of 10 x Turkish Get-ups (5R/5L) :20 x Armbar Stretch (R+L) II. Pull-ups (deadhang or kipping) 6 sets of 6 reps III. 3 sets of 10 Glute Ham Raises IV. CFNE Bullet Proof Shoulders: Click HERE
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08.19.2015

IMG_2326ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”. Warm-up Drills I. Run 400m II. 2-3 rounds of 25ft Waiters Walk (L) 25ft Waiters Walk (R) 10 x DB Press (5L/5R) 10 x Walking Lunges III. Mobility Impact/Focus #1: Overhead Squat Warm up as needed before completing the following workload. Overhead Squat 3-3-3-3-3 Post loads to comments. Impact/Focus #2: Push/Split Jerk Warm up as needed (3 sets x 5 reps) before completing the following workload. Push/Split Jerk 5-4-3-2-1 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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08.18.2014

11792043_1889564794601294_2182386990565179790_oANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team "CrossFit New Hampshire". Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Handstand Push-ups Complete one of the following rep schemes based on individual ability: I. Deficit Handstand Push-ups/Strict Handstand Push-ups: 3-3-3-3-3-3 II. Kipping Handstand Push-ups: 8-8-8-8-8-8 III. Stinkbugs: 10-10-8-8-6-6 Post scores to comments. "Elizabeth" For time: 21-15-9 of Clean (135/95lbs) Ring Dips Notes: This is a full clean, with the bar pulled from the deck and received in the front rack position, the hip crease below parallel, before the athlete returns to the standing position. Scale loads for the clean and Ring Dips to Static Dips as necessary. Get some, freaks. Post times to comments. Skill Development I. Pull-ups: 30 reps in as few sets as possible (strict) II. 3 Rounds for time 20 x GHD/Abmat Sit-ups :15 x L-sit
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08.17.2015

FullSizeRender-9ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team "CrossFit New Hampshire". Warm-up Drills I. Speed Rope 4 Rounds of (:45 work x :15 rest) II. 2-3 rounds of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) 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 (85% of 1RM) Post loads to comments. "Helium-3" Complete 5 rounds for time of 9-7-5-3-1 x Power Snatch (115/85) 12-12-12-12-12 x Pull-ups 50-50-50-50-50 x Double unders Post times to comments.
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08.14.2015

IMG_2207Warm-up Drills I. Run 400m II. 2-3 rounds of 7 x KB Deadlift 7 x SDLHP 7 x KB Swings III. Mobility Impact/Focus: Sumo Deadlift Warm up as needed before completing the following workload. Increase weights as form allows. Sumo Deadlift 3-3-3-3-3 Post loads to comments. “The Chief” Complete as many rounds as possible in 3:00 of 3 x Power cleans (135/95lbs) 6 x Push-ups 9 x Squats Rest 1 minute. Repeat for a total of 5 cycles. Post scores to comments.
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08.13.2015

11705813_1889566997934407_5566283292072439886_oWarm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walkt 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Pike Walk 25ft Lateral Lunges III. Mobility Impact/Focus: Push Press Warm-up with three sets of three reps each, working up in weight each set. Push Press 3 x 5 (95%) Post loads to comments. "Persistence Diva" Complete as many reps/meters as possible for each movement within the time allotted 1:00 x Ring/Static Dips 2:00 x KB/DB Snatch (24/16kg) 3:00 x Row (meters) 2:00 x Overhead Squat (95/65lbs) 1:00 x Burpees Post scores to comments. Skill Development I. Muscle-up: 3 sets of 3-5 Ia. Muscle-up Transition Drill: 3 sets of 10 II. Hip & Back Extensions 3 sets of 10 III. Mobility/Recovery work IV. Slay them goats.
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08.12.2015

11141358_1889561811268259_9196703202344340074_nCLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Team Warm-up Drills I. Speed Rope 4 Rounds of (:45 work x :15 rest) II. 2-3 rounds of 10 x Ring Rows 10 x Medicine Ball Cleans (20/14) III. Mobility Impact/Focus: Clean EMOTM Warm-up as needed before completing the following workload every minute on the minute for 10:00. Increase weights as form allows. 1 x Clean Post loads to comments. 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 5-4-3-2-1 II. Pull-ups 10-8-6-4-2 III. Individual Pull-up Progression Work Post loads to comments. "Arduino Mega" Complete 8 intervals for max reps in each movement Thrusters (75/55) Double Unders Note: The interval sequence for each movement is 8 Rounds of :30 seconds of maximal effort work followed by :20 seconds of rest. Score best/worst reps for each movement.
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Ginny Robinson Memorial Weightlifting Competition: October 10-11, 2015

Ginny Robinson Memorial Weightlifting Competition: October 10-11, 2015 This is an Olympic Weightlifting Meet held in honor of Breast Cancer Awareness Month. Smiley Sarah has already signed up, get after it CFNH Oly lifters... time to bring the lumber! Register by clicking on the link HERE
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08.11.2015

11850478_1889571114600662_511800950197644468_oCLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Team Warm-up Drills I. Row 500m II. 2-3 Rounds of 5 x Snatch-Grip Deadlift 5 x Hang Power Snatch 5 x Overhead Squat 10 x Hollow Rocks II. Mobility Impact/Focus: Power Snatch Triples Warm-up as necessary with 3 sets of 3 reps each, increasing weight each set. Power Snatch 3-3-3-3-3 Notes: Attempt to establish a heavy 3 rep record for the Power Snatch. Post scores to comments. "Adrenal Apathy" Complete as many rounds/reps as possible in 12:00 of 10 x Box Jumps (24/20'') 15 x GHD Sit-ups 20 x KB Swings (Heavy) Post times to comments. Skill Development I. Bullet Proof Shoulders II. Remedial Pull-up Training: 5 sets x 5 reps (Deadhang C2B) III. 30 x Dumbbell Bodybuilders
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08.10.2015

11056599_920013998036_1240434152565745392_nWe want to congratulate everyone who competed in the "No Baby Leave Your Socks On" competition at CrossFit Reclamation this past weekend. Whether it was your first competition, first Rx competition, or even just a chance to compete, we are so proud of you all for representing CrossFit New Hampshire. CLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Active Heroes Team Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups (Deadhang) 7 x Abmat Sit-ups 10 x Goblet Squats (24/16) 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 2-2-2-2-2 (85% of 1RM) Post loads to comments. "Dugout" Complete for time Run 400m 2 rounds of 12 x Handstand Push-ups 12 x Toes-2-Bar Run 400m 2 rounds of 9 x Handstand Push-ups 9 x Toes-2-Bar Run 400m 2 rounds of 6 x Handstand Push-ups 6 x Toes-2-Bar Note: Proper scaling options will be provided base on each individuals level of progression. Post times to comments.
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08.07.2015

11144074_1889570854600688_8143164035573681538_oREMINDER: There will be no Open Gym this Saturday due to multiple athletes participating in the No Baby Leave Your Socks On competition at CrossFit Reclamation in Exeter, NH. We encourage everyone to come by and show their support for your fellow athletes. Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Chin-ups 7 x Push-ups 10 x Superman Rocks III. Mobility Impact/Focus: Deadlift Warm-up as needed (3 sets x 5 reps) before working towards a heavy 5-rep effort for Deadlift. Deadlift 5-5-5-5-5 Post loads to comments. "Rotisserie" Complete for time 100ft x Overhead Walking Lunges (45/25lbs) Then 5 rounds of 5-4-3-2-1 x Muscle-ups 10-10-10-10-10 x Burpees (45lb Plate) 15-15-15-15-15 x Medicine Ball Cleans (40/20) Then 100ft x Overhead Walking Lunges (45/25lbs) Notes: Athletes working to develop their Muscle-ups may scale to Pull-ups (x3 per MU rep) and Ring Dips (x3 per MU rep) or Modified Muscle-ups (x2 per MU rep), choose an appropriate assistance method for your current skill level. Round 1 has 5 x Muscle-ups, Round 2 has 4 x Muscle-ups, etc. Post times time to comments.
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08.06.2015

IMG_2013Warm-up Drills I. Run 200m II. KB Complex 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 (90% of 5RM) Post loads to comments. "Copper Beech" Complete as many rounds/reps as possible in 15:00 of 50 x Wallball (20/14lbs) 40 x Abmat Sit-ups 30 x KB/DB Snatch (24/16kg) 20 x Box Jumps (30/24'') 10 x Handstand Push-ups Notes: 15 reps per arm for the KB/DB snatch; comparable dumbbell weights would be 50/35lbs. Handstand Push-ups will scale to good ol stinkbugs x 20 reps. Get some, freaks. Post scores to comments. Skill Development *Optional I. 30 x Pistols (15 per leg) II. Inversion Competency (handstand work/fun) III. 4-6 x 200m Run w/ :45 seconds rest between efforts
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UPCOMING EVENTS

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