Monthly Archives: January 2016

01.29.2016

FullSizeRender-24ANNOUNCEMENTS: - This Saturday (1/30) we'll have 10 ladies competing at the No Baby Leave Your Socks on Competition at CrossFit Reclamation in Exeter. Feel free to come support them! – Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount! – Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends! Warm-up Drills I. Row 500m II. 2-3 rounds of 7 x KB Deadlift (24/16) 7 x SDHP 7 x 'American' KB Swings' III. Mobility Impact/Focus: Deadlift 5-5-5+ Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 65% 5 x 75% 5+ x 85% Notes: Use last weeks Deadlift 1RM to determine loads for today, athletes that need Deadlift starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts. 1-Rep Maximum/Percentage Calculator Post sets/reps/loads to comments. "Major Tenacity" Complete as many reps as possible in 6:00 following the rep scheme 3-6-9-12,etc. of: Power Clean (95/65) Pull-ups Rest 3:00 Complete as many reps as possible in 6:00 following the rep scheme 3-6-9-12,etc. of: Power Snatch (75/55) Wallball (20/14) Post reps completed for both couplets to comments.
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01.28.2016

Screen Shot 2016-01-27 at 9.45.05 PMANNOUNCEMENTS: – Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount! - Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends! Warm-up Drills I. Speed Rope 3-4 Rnds of (:40 on x :20 rest) II. 3 Rounds of :10 x Handstand Hold 10 x Walking Lunges (5R/5L) 5 x Burpee Broad Jumps III. Mobility Impact/Focus: HSPU EMOTM Ladder(s) Complete the following sets/reps of Handstand Push-ups every minute on the minute for 12:00. Each time an athlete makes it through one full climb of the rep ladder shown below they adjust the height of abmat/bumper scaling to facilitate an increase in range of motion; regarding rx'd and deficit handstand push-up ladders athletes may increase deficit height by adding bumpers after each successful pass. 1:00 x 2 reps 2:00 x 4 reps 3:00 x 6 reps *Increase ROM* 4:00 x 2 reps 5:00 x 4 reps 6:00 x 6 reps *Increase ROM* 7:00 x 2 reps 8:00 x 4 reps 9:00 x 6 reps *Increase ROM* 10:00 x 2 reps 11:00 x 4 reps 12:00 x 6 reps Post scores to comments. “Annie” For time 50-40-30-20-10 reps of Double-unders Abmat Sit-ups (anchored) Notes: Daring souls are welcome to scale up to Annie's Big Sister... GHD Annie. Get some, freaks. Post scores to comments. Skill Development I. Mandatory Pistol Training (assigned post WOD) II. *Optional/Time Permitting* CFNE Bulletproof Shoulders (Demo HERE)
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01.27.2016

FullSizeRender-23Thank you to the group of athletes that made it on short notice Sunday to participate in the Hero WOD "Miles". ANNOUNCEMENTS: – Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount! - Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends! Warm-up Drills I. Row 2:00 II. 9 Fundaments x 5 reps each - Air Squat, Front Squat, OH Squat - Press, Push Press, Push Jerk - Deadlift, SDHP, Medicine Ball Clean III. Mobility Impact/Focus #1: Clean Complex After review, warm up as needed before working to the heaviest weight possible in the following complex. 1 x Power Clean + 3 x Front Squat Post loads to comments. Impact/Focus #2: Push/Split Jerk Warm up as needed (3 sets x 5 reps) before completing the following workload of Push/Split Jerk. Push/Split Jerk 3-3-3-3-3 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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01.26.2015

FullSizeRenderANNOUNCEMENTS: – Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount! Warm-up Drills I. Row 500m II. 6:00 Dynamic Mobility 25ft Duck Walk (PVC OH) 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunges 10 x Leg Swings 10 x Scorpion Stretch III. Mobility Impact/Focus: Snatch EMOTM Warm up (5:00) before completing the following workload every minute on the minute for 10:00. 1 x Snatch (70-75%1RM) Post scores to comments. "Helen-ish" 3 Round for time of Row 500m 20 x KB Swings (32/24kg) 15 x Ring Dips Post scores to comments. Skill Development I. Ring/Static Dip Strength Training (Part III) Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in a singe, unbroken set. A. 5 sets of 15-12-9-6-3, performed strict, scaled as necessary to facilitate a full and functional range of motion. B. 4 sets of 12-10-8-6 reps, weighted if possible, as strict as possible. Using weight could be as simple as holding a small yellow 5-14lb slamball between the knees or feet. II. 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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01.25.2016

FullSizeRender-22ANNOUNCEMENTS: – Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount! Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 5 x Pull-ups 10 x KB Push Press (5L/5R) 10 x Goblet Squats III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 2-2-2-2-2 Notes: Athletes who have recently graduate the on-ramp program will be emphasizing technique over weights today. Post loads to comments. "Year of the Goat" Complete as many rounds/reps as possible in 12:00 of 7 x Chest-2-Bar Pull-ups 10 x Box Jump Overs (24/20) 14 x Push Press (95/65) Post rounds/reps completed to comments.
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01.22.2016

IMG_4831ANNOUNCEMENTS: – Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends! – Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount! Warm-up Drills I. Row 2:00 II. Coach's Choice III. Mobility Impact/Focus: Deadlift 1-1-1-1-1RM Warm-up as necessary (3-5 sets), then work up to a new 1RM Deadlift Deadlift x 1-1-1-1-1RM Post loads to comments.   "Funktional Friday" 30-20-10 reps for time of Thrusters (95/65lbs) V-ups DB Snatch (50/35lbs) Notes: The round of 30 reps entails 15 per arm via DB Snatch; proceed through the rounds of 20 and 10 with 10 and 5 reps per arm respectively. Get some, freaks. Post scores to comments. Skill Development Complete the following for a total of 8 minutes where odd minutes are Handstand Holds and even minutes are Pistols: :15 x Handstand Holds (wall or freestanding) 8 x Pistols (4L/4R) Notes: Scale the handstand hold to stinkbugs or straddle-v positions as necessary in order to facilitate an open shoulder position with arm lock-out during drill holds.
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01.21.2016

12552815_997041660341833_5504797063608500693_nANNOUNCEMENTS: – Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends! – Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount! Warm-up Drills I. Coaches Choice II. Mobility Impact/Focus: Row/Turkish Get-up EMOTM Following warm up. Complete the following movements every minute on the minute for 12:00. Even: Row 150m Odd: 2 x Turkish Get-ups (1L/1R) Post TGU weight to comments. "Rhipsaspia" Complete 10-9-8-7-6-5-4-3-2-1 reps of Pull-ups Box Jumps (24/20) Post times to comments. Skill Development -Mobilize and prepare for Deadlift 1RM tomorrow. -Slay GOATS as the Opens are approaching.
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01.20.2015

IMG_4826We would like to congratulate Ryan on his opening of the Live Free Structured Sober Living facility in Manchester. This has been something that he has been working towards for several months and the hard work is paying off. Congratulations! http://livefreessl.com ANNOUNCEMENTS: – Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends! – Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Pull-ups 7 x Hindu Push-ups 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus #1: Push Press Warm up as needed (3 sets x 5 reps) before completing the following workload for Push Press. Push Press 5-4-3-2-1 Post loads to comments. Impact/Focus #2: Front Squat Warm up as needed before completing the following workload for Front Squat. Front Squat 5-5-5-5-5 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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01.19.2016

IMG_4629ANNOUNCEMENTS: – Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends! – Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount! Warm-up Drills I. Speed Rope 2:00 II. 9 Fundamentals x 5 reps each The Squat Series… -Air Squat, Front Squat, Overhead Squat The Press Series… -Press, Push Press, Push Jerk The Deadlift Series… -Deadlift, Sumo Deadlift High-Pull, Clean (Full) III. Mobility Impact/Focus: Snatch Complex Against a 15:00 Running Clock Warm-up as necessary before working to a heavy weight for the following Snatch Complex sets/reps: 1-1-1-1-1-1-1 of 1 x Snatch + 1 x Hang Snatch + 1 x Overhead Squat Post scores to comments. "Metabolic Grinder" Complete as many reps of the following movements during the work/rest intervals shown below. Complete 4 Rounds total, scoring total reps per movement. :45 x Ring Dips :15 x Rest/Transition :45 x GHD/Abmat Sit-ups :15 x Rest/Transition :45 x Wallball (20/14lbs) :15 x Rest/Transition :45 x Double-unders 1:00 Rest Post scorest to comments. Skill Development I. Ring/Static Dip Strength Training (Part I) Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in an unbroken set. A. 5 sets of 10-8-6-4-2, performed strict, scaled as necessary to facilitate a full and functional range of motion. B. 3 sets of 10-8-6 reps, weighted if possible, as strict as possible. Using weight could be as simple as holding a small yellow 5-14lb slamball between the knees or feet. II. Lower Back Pain Relief Yoga Sequence For lower back relief please do the following poses daily or at least after your workout. Breathe deeply in and out of the nose while doing these poses. 1. Supine Hamstring Stretch Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes. 2. Two-Knee Twist Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side. 3. Sphinx Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes. 4A. Pigeon From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes. If pigeon pose bothers your knees, then do Thread the Needle. 4B. Thread the Needle Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side. 5. Legs Up the Wall Scoot your buttocks all the way into the wall and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this pose after a challenging workout and always after traveling by plane. Hold for 5-10 minutes.
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01.18.2016

IMG_3242ANNOUNCEMENTS: – Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends! – Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount! Warm-up Drills I. Speed Rope 2:00 II. 6:00 Dynamic Mobility 25ft Duck Walk (PVC Overhead) 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunges 10 x Leg Swings 10 x Scorpion Stretch III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 3-3-3-3-3RM Post loads to comments. "13.4" Complete as many reps as possible in 7 minutes following the rep scheme 3-6-9-12-15-18,etc. of: Clean & Jerk (135/95lbs) Toes-2-Bar Notes: This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Post scores to comments. Skill Development I. Muscle-up Transitions (Choose one): a. 5 sets of 3 reps x Transition Negatives/Band Assisted** 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. Rest 3:00 before one final max repetition effort with any style of pull-ups (strict to butterfly) permissible.
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01.15.2016

IMG_4634ANNOUNCEMENTS: – Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends! - Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 10 x Partner Sit-ups 10 x Partner Wallball 10 x Med Ball Toss III. Mobility Impact/Focus: Deadlift Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift. Deadlift 2-2-2-2-2 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 will have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or alternating between Pull-ups/Ring Dips. Post scores to comments.
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01.14.2016

IMG_3235ANNOUNCEMENTS: – Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends! Warm-up Drills I. Coach’s Choice II. Mobility Impact/Focus: Double-Under Intervals Complete the following Maximum Repetitions x Double-unders for 6 Rounds (1:00 on x :30 rest) Post scores (total reps) to comments. "OBV" Complete for time Row 60kcal 40 x Burpees 20 x Snatch (65-75%1RM) Post scores to comments. Skill Development Complete the following for a total of 6 minutes where odd minutes are Handstand Holds and even minutes are Pistols: :20 x Handstand Holds (wall or freestanding) 10 x Pistols (5L/5R) Notes: Scale the handstand hold to stinkbugs or straddle-v positions as necessary in order to facilitate an open shoulder position with arm lock-out during drill holds.
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01.13.2016

FullSizeRender-21ANNOUNCEMENTS: – Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends! Warm-up Drills I. Speed Rope 2:00 II. 6:00 Dynamic Mobility 25ft Duck Walk (PVC Overhead) 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunges 10 x Leg Swings 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Push/Split Jerk Warm up as needed before completing the following workload for Push/Split Jerk. Push/Split Jerk x 5-3-3-1-1-1 Post loads to comments. Impact/Focus #2: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload. Front Squat 2-2-2-2 Drop Sets 6-6 @ 60-70% WOD 5-10:00 of Metabolic Conditioning
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01.12.2016

IMG_3191ANNOUNCEMENTS: – Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends! Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Power Clean EMOTM Warm-up as needed before completing the following EMOTM. Every minute on the minute for 12:00 execute 2 x Power Cleans. Athletes should plan to increase weights every 1-2 sets and be prepared accordingly with appropriate equipment once the clock starts. 2 x Power Clean Post loads to comments. "Dacian AMRAP" Complete as many rounds as possible in 10:00 of 6 x Box Jumps (30/24'') 12 x Handstand Push-ups 21 x GHD Sit-ups 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. Ring/Static Dip Strength Training (Part I) Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in an unbroken set. A. 5 sets of 5 reps, strict, scaled as necessary to facilitate a full and functional range of motion. B. 6 sets of 3 reps, weighted, ascending every set or two if possible. Ensure weight increases do not outpace the ability to maintain a controlled and smooth execution throughout the entire range of motion.
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The Abominable Strongman: January 16, 2015

Screen Shot 2016-01-11 at 1.59.11 PMJoin us in supporting those of our crew competing in CrossFit Tuff's Abominable strongman Event January 16th! Link HERE Events and Rules All weights are very close estimations and may not be exact. Masters athletes will be competing with middleweight standards Event 1 Press medley 60 second time limit, score is max reps. Athlete will clean and press implements in order finishing with log, pressing for reps. 1. Dumbbell x1rep (Lww 60, Mww 70, Hww 80, Lwm 120, Mwm 140, Hwm 180) 2. Natural stone x1rep weights are closely approximate (Lww 70, Mww 80, Hww 90, Lwm 130, Mwm 150, Hwm 170) 3. Keg x1rep (Lww 75, Mww 100, Hww 125, Lwm 150, Mwm 175, Hwm 200) 4. Log clean once, press for reps (Lww 100, Mww 125, Hww 135, Lwm 200, Mwm 215, Hwm 230) Must wait for judges commands. Drops must be controlled touching the the hips or legs before floor, if not your last rep will not count. Most reps wins. Event 2 Axle Deadlift Last man standing: NO STRAPS ALLOWED! 30 seconds allowed per lifter, per attempt. Must lock out and wait for judges down command, controlled, no drops. Event will go until each division has maxed out. Starting weights : Lww 135 Mww 185 Hww 225 Lwm 300 Mwm 350 Hwm 400 Weight increases will be differ between classes. Event 3 Tire and Sled medley: 60 second time limit. Fastest time/ furthest distance wins. Athlete will flip tire 50 feet, then push sled 50 feet. Lww 350 tire / 250 sled Mww 350 tire/ 300 sled Hww 500 tire/ 350 sled Lwm 500 tire/ 350 sled Mwm 750 tire/ 400 sled Hwm 750 tire/ 450 sled Event 4 Odd object carry and load event: 90 second time limit Athlete will pick up, carry a short distance and then load objects in order. Objects will vary from tires, stones, sandbags, kegs, hydrants, etc. Each division will have 5 implements for this event. Winner will be determined by most objects/ fastest time. *Divisions may be combined or split by number of athletes registered. **Event details may change, this is strongman, train for the event guidelines and you'll be fine.
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01.11.2016

12507572_991830364196296_3734132083996403180_nWe would like to congratulate Sandhammah, Derk and Tank for an awesome job Saturday at the Frosty Flourisher Competition hosted at CrossFit Free! ANNOUNCEMENTS: – Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Ring Rows 7 x Hollow/Superman Rocks 10 x Wallball (20/14) III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 5-5-5-5-5 Post loads to comments. “Workout 15.2″ Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 x Overhead Squats (95/65) 10 x Chest-to-bar Pull-ups From 3:00-6:00 2 rounds of: 12 x Overhead Squats (95/65) 12 x Chest-to-bar Pull-ups From 6:00-9:00 2 rounds of: 14 x Overhead Squats (95/65) 14 x Chest-to-bar Pull-ups Etc., following same pattern until you fail to complete both rounds Notes: Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete. Post scores to comments.
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0108.2016

IMG_4710ANNOUNCEMENTS: – Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends! Warm-up Drills I. Row 500m II. 2-3 rounds of 7 x KB Deadlift (24/16) 7 x SDLHP 7 x KB Swings III. Mobility Impact/Focus: Deadlift Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift. Deadlift 3-3-3-3-3 Post loads to comments. "Anthropophagy" Complete 10-9-8-7-6-5-4-3-2-1 reps for time of Wallball (20/14) Burpees Post times to comments. Skill Development Mobilize, Slay GOATS, or make-up a missed skill dev. from earlier in the week.
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01.07.2016

IMG_4625ANNOUNCEMENTS: – Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends! Warm-up Drills I. Coach's Choice II. 6:00 Dynamic Mobility 25ft Duck Walk (PVC Overhead) 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunges 10 x Leg Swings 10 x Scorpion Stretch III. Mobility Impact/Focus: Turkish Get-ups Athletes will have 5:00 for warm with light weight/instruction. Athletes will then attempt to reach a 2RM maximum weight. Turkish Get-up 2-2-2-2-2 Note: A completed set will include 2 reps with both the left and right arms. Repetitions are completed when KB returns to the ground. Post loads to comments. "Retrogressive" 1:30 x Shoulder-2-Overhead (135/95) 1:30 x Slamball (40/20lbs) 1:30 x Double-unders 1:30 x GHD/Abmat Sit-ups 1:30 x Rest 1:00 x Shoulder-2-Overhead (135/95) 1:00 x Slamball (40/20lbs) 1:00 x Double-unders 1:00 x GHD/Abmat Sit-ups 1:00 x Rest 0:30 x Shoulder-2-Overhead (135/95) 0:30 x Slamball (40/20lbs) 0:30 x Double-unders 0:30 x GHD/Abmat Sit-ups Notes: Scores are total reps across the entire workout for each of the four movements. Post scores to comments. Skill Development 3 sets of 5 pistols, each leg, scaled as necessary Then… Mobility addressing execution of the Pistol via selecting 2-3 Lower Body Mobility Drills (ankle, it band, etc.) from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Then… Retest 3 sets of 5 pistols, each leg, scaled as necessary. Then... (if anything remains left in thy energy tank): 8:00 AMRAP in teams of two athletes of Handstand Walk, Bear Crawl, or Static Handstand Holds for a challenging yet repeatable effort capable workload. Alternate completing the distance/hold one athlete at a time. Compete among your peers for local notoriety.
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01.06.2016

10556267_990045867708079_4392812097314817296_nANNOUNCEMENTS: – Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Pull-ups (Deadhang) 7 x Push-ups (CFGS) 10 x Goblet Squat (24/16) III. Mobility Impact/Focus #1: Front Squat Warm-up as needed (3 sets x 5 reps) before completing the following workload for Front Squat. Front Squat 3-3-3-3-3 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 Gymnastics Skills Circuit
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01.05.2016

IMG_3083ANNOUNCEMENTS: – Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends! Warm-up Drills I. Speed Rope 2:00 II. 9 Fundamentals x 5 reps each The Squat Series… -Air Squat, Front Squat, Overhead Squat The Press Series… -Press, Push Press, Push Jerk The Deadlift Series… -Deadlift, Sumo Deadlift High-Pull, Clean (Full) III. Mobility Impact/Focus: Power Snatch 3-3-3-3-3RM (TnG) Warm-up with three sets of five reps each before working through progressively heavier sets of 3 x Power Snatch, touch and go style (TnG). Power Snatch 3-3-3-3-3RM (TnG) Post sets/reps/loads to comments. "Fhloston Paradise" Four rounds for time of Row 15kcal 15 x American KB Swings (32/24kg) 20 x Overhead Walking Lunges (45/25lbs) Notes: Lunges are with a Bumper Plate portaged overhead with ten reps assigned to each leg per round. Post scores to comments. Skill Development Miscellaneous efforts to mobilize and slay thy goats. Get some, freaks.
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C.R.A.S.H.-B Sprints Rowing Competition: February 28, 2016

Screen Shot 2016-01-04 at 2.56.15 PMCrossFit New Hampshire is supporting Heidi as she competes in her first Concept 2 2000m Sprint Indoor Rowing competition; any of our comrades looking for a competitive challenge during the winter months is encouraged to participate/support in this intense physical event. Get some, Heidi!  
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UPCOMING EVENTS

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