Monthly Archives: September 2015

10.01.2015

IMG_0691Announcements: -October On-Ramp begins Tuesday October 6th at 6pm. -Paleo Nutrition meeting Saturday October 10th @ 11:30am. -CFNH Halloween Party Saturday October 24th @ 6pm. Warm-up Drills I. Speed Rope Intervals 4 Rounds of :45 on x :15 rest -Singles -Running In-place/Single-leg -Singles/Doubles -Freestyle II. 2-3 Rounds of 7 x Hindu Push-ups 7 x Hollow Rocks 10 x Samson Stretch Lunges III. Mobility Impact/Focus: Push/Split Jerk 5-5-5-5-5 Warm up as needed (3 sets x 5 reps each) before completing the following workload. Push/Split Jerk 5-5-5-5-5 Post loads to comments. "Phaster" For time 25-20-15-10-5 of Box Jumps (30/24'') Ring Push-ups Notes: Scale height of Box Jumps and Push-up movements as necessary. Post scores to comments. Skill Development I. Mobility -Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. -Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. -Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. II. Muscle-up Transitions (Choose one): a. 5 sets of 3 reps x Transition Negatives b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted) c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style) III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary. IV. Bullet Proof Shoulders
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09.30.2015

10432934_902065279839472_1154995416846420615_nAnnouncements: -October On-Ramp begins Tuesday October 6th at 6pm. -Paleo Nutrition meeting Saturday October 10th @ 11:30am. -CFNH Halloween Party Saturday October 24th @ 6pm. Warm-up Drills I. Row 2:00 II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Pike Walk 25ft Lateral Lunges III. Mobility Impact/Focus #1: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload. Front Squat 5-5-5-5-5 Post loads to comments. Impact/Focus #2: Good Mornings Following movement review, athletes will work through the following sets of reps. Quality is key. Good Mornings 8-8-8-8 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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09.29.2015

JaymesAnnouncements: -Paleo Nutrition meeting Saturday October 10th -Next On-Ramp begins Tuesday October 6th at 6pm. Warm-up Drills I. Row 500m (Power Curve Emphasis) II. 3 Rounds of 1 x Turkish Get-up (L) 1 x Turkish Get-up (R) 7 x KB Sumo Deadlift High Pull III. Mobility Impact/Focus: TGU & Pull-ups EMOTM Complete the following for a total of 14 minutes where odd minutes are Turkish Get-ups at one rep per side (2 total) and even minutes are Pull-ups: Odd Minutes: 2 x Turkish Get-ups Even Minutes: 7 x Pull-ups Notes: Turkish Get-ups should increase through a challenging weight progression as dictated by individual competency with the movement. Scaled banded Pull-ups will be 5 reps per round. Athletes working with sets of 7 x Pull-ups may choose kipping, butterfly, or Chest-2-Bar. Post scores to comments. "Pain Cave" For time 10 x Power Snatch (95/65lbs) 20 x Pistols (10L/10R) 30 x Burpees 40 x GHD Sit-ups 50 x Push Press (45/35) Post times to comments. Skill Development: Mobility & Posterior Chain I. Mobility -Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. -Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. -Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. II. Posterior Chain Complete one of the movement set/rep options below A. Back Extensions 3×10 B. Back Extensions 3×15 C. Glute Ham Raises 3×10
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09.28.2015

12033119_947437531968913_307196147567645193_nCongratulations to all our athletes who completed the Tough Mudder this past weekend! ANNOUNCEMENTS: -October On-Ramp begins Tuesday October 6th at 6pm. Warm-up Drills I. Run 400m II. 2-3 rounds of 7 x Medicine Ball Cleans 7 x Push-ups (CFGS) 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Warm up using 3 sets x 5 reps each before completing the following workload for Back Squat. Back Squat 8-4-4-2-2 Post loads to comments. "Zero Barrier" Complete for time Run 400m 15 x Handstand Push-ups 20 x Power Clean (115/85) Run 800m 20 x Power Clean (115/85) 15 x Handstand Push-ups Run 400m Post times to comments.
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09.26.2015

Basic RGBGood luck to the 9 athletes we have doing the Tough Mudder today!! ‪#‎crossfit‬ ‪#‎toughmudder‬ ‪#‎cfnh‬ ‪#‎cfnhsavagesociety‬ @itslizzyb @charityanne10 @matt_derk @arporter8   Impact/Focus: Clean & Jerk 1RM Warm-up as necessary before establishing a 1 rep maximum Clean & Jerk. Clean & Jerk 1-1-1-1-1RM Notes: Adjust the number of working sets as needed. Post scores to comments. "Some Fun With Friends" Complete as many reps per movement as possible within the time allotted: 1:00 x Thrusters 1:00 x Abmat Sit-ups 1:00 x Bumper Plate G2OH 1:00 x Single-unders Notes: Options for increasing the challenge level of this WOD would be 95/65lbs for Thrusters, GHD Sit-ups (weighted), KB Swings (32/24kg) or Power Cleans (95/65lbs) subbed for Bumper Plate G20H, and Double-unders in place of Single-unders. Post scores to comments.
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09.25.2015

12032159_941855082527158_4427849241700762835_nANNOUNCEMENTS: -Next Bring a Friend day will be Saturday Sept 26th -Next On-Ramp begins Tuesday Oct 6th at 6:00pm Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Deadlift (45lbs) 5 x Front Squat 5 x Press 5 x Push Press III. Mobility Impact/Focus: Thrusters EOMOTM Warm-up as needed before completing the following workload every other minute on the minute (every 2:00) against a 14:00 clock. Increase weight with each set working to a 3-rep maximum effort. 3 x Thrusters Post loads to comments. "RBANS" Complete 21-15-9 reps of Deadlift (225/155) Ring Dips Post times to comments. Skill Development I. Mobilize II. Complete for Quality 30 x Pistols (15L/15R) III. CFNE Bulletproof Shoulders
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09.24.2015

IMG_0305ANNOUNCEMENTS: -Next Bring a Friend day will be Saturday Sept 26th -Next On-Ramp begins Tuesday Oct 6th at 6:00pm Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Max Wattage Efforts Set-up a Concept 2 Rower and work through the following Warm-up: Row 2 Rounds of 250m x :30 rest 2 practice attempts of: In ten pulls or less execute a maximum wattage output 3 maximum effort attempts of: In ten pulls or less execute a maximum wattage output Post scores to comments.   "En Vitro" Complete for time Run 400m 30 x Ring Row 30 x Anchored Abmat Sit-ups Run 400m 15 x Ring Row 15 x Anchored Abmat Sit-ups 15 x Ring Row 15 x Anchored Abmat Sit-ups Run 400m 10 x Ring Row 10 x Anchored Abmat Sit-ups 10 x Ring Row 10 x Anchored Abmat Sit-ups 10 x Ring Row 10 x Anchored Abmat Sit-ups Run 400m Notes: Athletes may opt to make the Anchored Abmat Sit-ups weighted with 20/14lb Dynamax Medicine Balls. Post scores to comments.
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09.23.2015

IMG_1135Please help us welcome the newest graduates of the September on-ramp class. They'll be slaying WODs next to you as early as today! ANNOUNCEMENTS: -Next Bring a Friend day will be Saturday Sept 26th -Next On-Ramp begins Tuesday Oct 6th 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: Overhead Squat 1RM Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum Overhead Squat. Overhead Squat 1-1-1-1-1 Post loads to comments. Impact/Focus #2: Bench Press Warm up as needed (3 sets x 5 reps) before completing the workload below. Bench Press 5-5-5-5-5 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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09.22.2015

Smiley MikeWarm-up Drills I. Run 400m II. 2-3 rounds of 50ft Waiters Walk 10 x SDLHP 10 x American KB Swings III. Mobility Impact/Focus: Hang Power Clean Warm up as needed (3 sets x 5 reps recommended) before completing the following workload. Hang Power Clean 3-3-3-3-3 Notes: Go heavy. Get some, freaks. Post loads to comments. “Death and Taxes” For time 12-11-10-9-8-7-6-5-4-3-2-1 reps of Wallball (20/14lbs) Pull-ups Then... *Double-under Tax Notes: Every minute that elapses during the WOD adds 10 x Double-unders/20 x Single-unders to the last round. This final set of Double-unders must be completed in order to call ‘time’ and stop the clock. Post scores to comments. Skill Development/Accessory Training I. Mobility -Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. -Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. -Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Video "Organizing the Spine"
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09.21.2015

12039323_10101763902087981_543111555346439285_n Congratulations to Smiley Mike for achieving his goal of finishing the Spartan Ultra Beast. 30K plus obstacles! Great job Mike. ANNOUNCEMENTS: -Next Bring a Friend day will be Saturday Sept 26th -Next On-Ramp begins Tuesday Oct 6th at 6:00pm Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 5 x Pull-ups 10 x Hollow Rocks (2ct) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Pause Back Squats Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 3-3-3-3-3 (23X1 Tempo) Notes: Tempo Explanation can be found HERE. Post loads to comments. "Terminal Button" Complete as many rounds/reps as possible in 12:00 of Row 250m 10 x Handstand Push-ups 20 x GHD Sit-ups Post rounds/reps completed to comments.
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09.18.2015

IMG_1304"Live free or die: Death is not the worst of evils." --General John Stark ANNOUNCEMENTS: -Next Bring a Friend day will be Saturday Sept 26th -Next On-Ramp begins Tuesday Oct 6th at 6:00pm Warm-up Drills I. Dynamic Warm-up Jog -> Run High Knees Shuffle Grape Vines Pike Walk Walking Lunge/Samson Stretch Tumbling Etc… II. Mobility   Impact/Focus: Weighted & Bodyweight Pull-ups Complete one of the following options I. 3 sets of 3 x Weighted Pull-ups (strict) Rest :10 7 x Deadhang Pull-ups (bodyweight) -or- II. 3 sets of 5 x Deadhang Pull-ups (scaled/banded) 7 x Jumping Pull-ups Notes: Weights should be a challenging 3 rep load that is maintainable through the three working sets. Kipping should only be used if absolutely necessary during efforts of bodyweight Pull-ups. Post scores to comments. "The Vitruvian" 3 Rounds for time of 10 x Tire Flips 15 x Toes-2-Bar 15 x Slamball (40/20lbs) 15 x Ring Row 15 x KB Swings (24/16kg) Post times to comments. Skill Development/Accessory Training I. Mobility -Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. -Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. -Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
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FullSizeRenderWarm-up Drills I. Run 200m II. 2 Rounds of 10 x Snatch-Grip Deadlift (barbell) 10 x Barbell Row (barbell) 10 x Press (barbell) 10 x Back Squat (barbell) 10 x Klokov Press (barbell) III. Mobility Impact/Focus: Death by 50ft Sprint Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap. 1 x 50ft Sprint (0:00-1:00) 2 x 50ft Sprints (1:00-2:00) 3 x 50ft Sprints (2:00-3:00) etc… Post scores to comments. "Prac-App" 30-20-10 Reps/Kcal for time of Row Dumbbell Box Step-ups (50/35lbs) Power Snatch (75/55lbs) Post scores to comments. Skill Development/Accessory Training I. 20 x Pistols (L/R) II. Pull-ups: 4 sets of 8 reps with :01 hold at the top III. Mobility -Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. -Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. -Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
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09.16.2015

IMG_2912-e1442373162814-225x300Warm-up Drills I. Row 3:00 II. 2 rounds of 8 x KB Swings (24/16kg) 8 x Hollow Rocks (2ct) 10 x Wall Squats III. Mobility Impact/Focus #1: Front Squat Ascension Ladder Every minute on the minute execute the prescribed number of Front Squats (50-60% 1RM). On the first minute perform one Front Squat, on the second perform two Front Squats, on the third minute perform three Front Squats… Continue climbing up the ladder in this manner until the number of Front Squats can not longer be completed in the one minute window of time allotted. Post scores to comments. Impact/Focus #2: Strict Press Warm up as needed (3 sets x 5 reps each) before working to establish a 5-rep maximum effort for Press. Strict Press 5-5-5-5-5 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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09.15.2015

IMG_2898Warm-up Drills I. Coach's Choice II. 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.   "Duality" Against a 7:00 Running Clock Run 200m Then... AMRAP of 10 x DB Renegade Row (50/35lbs) 20 x Anchored Abmat Sit-ups -Rest 2:00- Against a 7:00 Running Clock Run 200m Then... AMRAP of 6 x DB Snatch (50/35lbs) 12 x Push-ups Notes: Athletes will be encouraged to play with the forward movement based variation of the Dumbbell Renegade Row for an additional challenge with regards to the first AMRAP. Post scores to comments. Skill Development/Accessory Training I. Hip Extensions: 3 sets of 8-10 reps II. Hip & Back Extensions: 3 sets of 12 reps III. Glute Ham Raises: 5 sets of 8 reps (weighted) Mobility and Active Recovery Athletes are encouraged to read and consider the following article for immediate implementation; specifically the mobility section's guidance. Thank you to CrossFit Invictus for putting this together. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY– The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery. B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc... D. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. E. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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Luke

11838608_1889564981267942_2094523988047992557_oFrom ages 6-22, I had been on some sort of organized athletic team. In high school, I shifted my focus to the school swim team and eventually went on to college, where I swam competitively for all four years. Upon graduation in 2007, I was burned out from swimming and needed to find something else to scratch my athletic itch (a.k.a. not get embarrassingly out of shape). Fast forward a few years and I had dabbled in weightlifting, pick up basketball and football games, and beer league softball. For some reason, I wasn't seeing positive results from meandering around the gym on back and bi's day, or drinking three beers in between innings, just to stand around in right field for ten minutes. 22697_883239118388755_5479685630375911025_nOne day, while sitting on the couch, my fiance came home from a long day of work and scolded me for being so lazy. It was at that point I decided to make a lifestyle change. I had heard of CrossFit, but was a bit intimidated by all the people posting their WOD (Workout Of the Day) scores on Facebook. Why do people care so much about how well they did in a workout? After a little bit of research, I headed over to my first CrossFit class and instantly fell in love with the whole CrossFit mindset. Before the class started, I considered myself to be in pretty good shape, but I will never forget that first...warm up. Yes, the warm up for class was one of the hardest things I had ever done, but I remember leaving that first class inspired and looking forward to a new challenge. I also understood why everyone felt the need to post their results on social media. The CrossFit community is one that is unlike anything I have ever been a part of. A year and a half later, I'm still challenged with each workout at CrossFit New Hampshire. The coaching and programming is top notch, while the group of athletes I train with push me to a new level I never though I'd be able to reach.
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09.14.2015

IMG_0908Congratulations to Abby, Alyson, Kerri, Krysta, Dave, Doug, Jaymes and Samy on their performance yesterday at the White Mountain CrossFit Four Play Competition. They all did great. Thank you to everyone that came out to show their support! Warm-up Drills I. Speed Rope 2:00 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: Back Squat 3-3-3-3-3 Warm-up with 3 sets of 5 reps before working through the following sets/reps of Back Squats. Back Squat x 3 sets of 5 reps Back Squat x 3-3-3-3-3 Notes: More experienced athletes should be working as heavy as proper execution allows; those new or out of practice with the Back Squat movement should prioritize technique and proficiency with the lift before chasing heavy personal rep records. Post scores to comments. "Calypso" Complete 4 rounds for time of 6 x Hang Cleans (155/115) 12 x Pull-ups 21 x Double unders Post times to comments.
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09.11.2015

IMG_0144“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.” –President George W. Bush “Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address Warm-up Drills I. Run 400m II. 5 reps of everything as each movement is set-up. Warm-up sets should be applied as necessary for loaded movements, etc. 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 (125/85lbs) 11 x Burpee Chest-to-Bar Pull-ups 11 x Power Cleans (175/120lbs) 11 x Handstand Push-ups 11 x KB Swings (32/24kg) 11 x Toes-to-Bar 11 x Deadlifts (170/120lbs) 11 x Push Jerks (110/75lbs) 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 Skill Development I. Mobility: Pick at least two mobility efforts adressing personal weaknesses today. If you are unsure where to start ask a Coach to give you some guidance on selecting and learning some new ways of the Supple Leopards. II. Handstand Walking: 4 Rounds of 25 feet w/:15 rest III. L-sit x :20/:15/:10/:05 w/rest equal to each working set
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09.10.2015

Screen Shot 2015-09-09 at 9.52.10 PMWarm-up Drills I. Speed Rope 4 Rounds of :45 on x :15 rest II. 3 Rounds of 7 x Medicine Ball Cleans (20/14lbs) 7 x Push-ups (CFGS) II. Mobility Impact/Focus: Overhead Squat 5x5 Work through the following sets and reps for the Overhead Squat 5 x Overhead Squats (barbell) 5 x Warm-up set 5 x Warm-up set 5-5-5-5-5 x Overhead Squat Post scores to comments. “Analogs of Action Potential” 3 rounds for total points of 1:00 x Pull-ups 1:00 x Squat Jump (75/55lbs) 1:00 x Mountain Climber (L+R=2pts) 1:00 x Double-unders 1:00 x Rest 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. Post scores to comments. Skill Development I. Mobilize II. Slay Goats
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Mark

11846629_10207567666576815_2649243515328742009_nI’ve spent many years of my life on a careless spiral of self-destruction. This self-destruction took a serious toll on my physical body, and mental health. After reaching a low point in my life, I turned to a spiritual path. This journey led me to martial arts. I had a co-worker that was doing Crossfit, he constantly asked me to go check his gym out. My own self-judgments kept me from walking though the fear and entering the doors of CrossFit New Hampshire. I finally walked through the fear and signed up for the on-ramp course. I was pleasantly surprised at the detailed instructions for proper weight lifting techniques and camaraderie that the staff of CrossFit New Hampshire greeted me with. unnamedI thought that I was in shape doing 5 years of martial arts training, but I quickly found that my physical fitness had just begun. At this time I was visiting a chiropractor twice per week due to herniated discs in my back. After working out for a couple of weeks, along side the intense stretching and mobility regiment that is taught at CFNH, my back pain began to disappear. I became addicted after walking in one morning and seeing a work out written on the white board that I was sure I would not be able to finish. Half way through I began struggling mentally with self-judgment. The owner of the gym came over to me looking up at the pull-up bar. He looked at me and said “You will be amazed at what your body can do when you don’t listen to your mind.” I began to do one pull-up at a time, and finished the workout. After I finished every single member of the gym came up to me to fist bump me in congratulate me me for completion. This is what sealed the deal for me. I was now with a family. Whenever I struggle with a workout there is someone to push me. 11216801_907693493426_6979474534581757300_nCrossFit New Hampshire has not only taught me how to get stronger, but has shown me how to build self-confidence that follows me wherever I go. I view the money I pay for my monthly membership as health insurance.  This is one style of workouts that never gets old. I’m constantly finding new challenges, and without CFNH I would never of believed that I could achieve them.
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09.09.2015

11692518_909012125811454_4894379041560432460_nWarm-up Drills I. Run 400m II. Weightlifting Warm-up 2 rounds of 10 x Deadlift 10 x Barbell Row 10 x Press 10 x Front Squat 10 x Power Clean III. Mobility Impact/Focus #1: Power Clean EMOTM Warm-up as needed before completing the following workload every minute on the minute for 12:00. Athletes should plan to increase weights every 2 sets. 1 x Power Clean Post loads to comments. Impact/Focus #2: Push/Split Jerk Warm-up with 3 sets x 5 reps before completing the following workload. Push/Split Jerk 5-4-3-2-1 (Increasing) Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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09.08.2015

FF9675D6-4647-4302-8A05-4FD01DBEF4E7Warm-up Drills I. Dynamic Warm-up Jog -> Run High Knees Shuffle Grape Vines Pike Walk Walking Lunge/Samson Stretch Tumbling Etc… II. Mobility Impact/Focus: Back Squat 5-5-5-5-5 Warm-up with 3 sets of 3 reps before working through the following sets/reps of Back Squats. Back Squat x 3 sets of 3 reps Back Squat x 5-5-5-5-5 Notes: More experienced athletes should be working as heavy as proper execution allows; those new or out of practice with the Back Squat movement should prioritize technique and proficiency with the lift before chasing heavy personal rep records. Post scores to comments. "The Dirty Bit" Complete the following for time against an 18:00 time cap 5 x Muscle-ups 10 x Handstand Push-ups 20 x Box Jumps (24/20'') 30 x KB Swings (32/24kg) 40 x Wallball (20/14lbs) 50 x Medicine Ball Cleans (20/14lbs) 60 x GHD Sit-ups Notes: Scaling will be 1 x Muscle-up = 3 x Pull-ups + 3 x Dips, 1 x Handstand Push-ups = 2 x Stinkbugs, 1 x GHD Sit-up = 2 x Abmat Sit-ups. Other movements will be scaled by degree of difficulty; height, weight, distance of Wallball targets. There will be a hard time cap enforced at the 18:00 mark. Hustle,freaks. Post times to comments. Skill Development I. Mobility II. Muscle-up Training: A. 3 sets of 10 reps x Muscle-up Transitions (assisted as needed) B. 4 sets of 3 reps x Negative Muscle-ups (Low Rings, L-sit Position) III. Muscle-up, Ring Dips & Support Training: 3 Rounds (rest as needed between efforts) Muscle-up x 1 Ring Dip to max depth with :02 hold at bottom x 2 Ring Support (w/turn out) x :15 Ring Dip to max depth with :02 hold at bottom x 2 Muscle-up x 1
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UPCOMING EVENTS

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