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_o

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 5×5
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_n

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

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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)

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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.

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“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.

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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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