Monthly Archives: February 2016

02.29.2016

2013-open-logo-blue-11Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Push-ups
10 x Walking Lunges

“Workout 16.1”
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. Overhead Walking Lunge
8 x Burpees
25-ft. Overhead Walking Lunge
8 Chest-to-bar Pull-ups

Men lunge – 95 lb.
Women lunge – 65 lb.

Notes: Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap.

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02.26.2016

IMG_7013Warm-up Drills
I. Row 2:00/Run 400m
II. 2-3 rounds of
5 x Ring Rows
7 x SDLHP
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Sumo Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.

Sumo Deadlift 5-5-3-3-3

Post loads to comments.

“Cartesian Theater”
Complete as many reps as possible in 12:00 of
10 x Muscle-ups
20 x Weighted Abmat Sit-ups (20/14)
30 x DB Snatch (50/35)(Alt L/R)
40 x Wallball (20/14)
50 x Sledgehammer Strikes (Alt L/R)

Post reps completed to comments.

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02.25.2016

Screen Shot 2016-02-24 at 8.41.48 PMWarm-up Drills
I. Dynamic Warm-up
II. Mobility

Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following.
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks

Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.

Post scores to comments.

“High & Dry”
Complete for time
4-4-4-4-4-4-4-4-4-4 x Handstand Push-ups
10-9-8-7-6-5-4-3-2-1 x Box Jumps (32/20”)
10-9-8-7-6-5-4-3-2-1 x KB Swings (32/24kg)

Notes: There are ten rounds in this training evolution; the first round would be 4 x HSPU + 10 x Box Jumps + 10 x KB Swings. The second round would be 4 x HSPU + 9 x Box Jumps + 9 x KB Swings, the third round would be 4 x HSPU + 8 x Box Jumps + 8 x KB Swings… continue working through all ten rounds in this fashion. Get some, freaks.

Post scores to comments.

Skill Development
7 sets of L-sits (Rings/Matadors/Paralettes)
Set #1: Max Effort Hold for time
Set #2,3,4: Hold x 2/3 the time of score (round up)
Set #5,6,7: Hold 1/2 the time of score (round up)

Notes: For example, an athlete scores :30 seconds on their first attempt at the
L-sit hold, their second through fourth set would be :20 seconds each. The fifth and sixth effort would be :15 seconds each. Scaling by order of difficulty/work emphasis: L-sit with legs extended at hip height > L-sit with knees at hip height > Ring Support with hollow body position > L-sit on low rings with body bent 90 degrees at hips, heels supporting on the deck > plank position on low rings > plank position on deck, arms extended, feet on dumbbells > plank position with elbows on deck.

Post scores to comments.

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02.24.2016

IMG_4633Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Clean & Jerk Triples
Following movement review, warm up as needed before completing the following workload of Clean & Jerks.

Clean & Jerk 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-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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02.23.2016

IMG_3555Warm-up Drills
I. Speed Rope 2:00 (cumulative)
-Singles
-Running In-place/Single-leg
-Singles/Doubles
-Freestyle
-Double-unders
-Triple-unders
-Dragonflies
II. 2-3 Rounds of
5 x Snatch-Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

“Isabel”
For time
30 x Snatch (135/95lbs)

Post scores to comments.

Impact/Focus: Pull-up & Double-under EMOTM
Warm up as needed following movement review. Complete the following movements every minute on the minute for 12:00.
Odd: 7 x C2B Pull-ups
Even: 40 x Double-unders

Notes: If unable to complete the workload in the minute then proceed to the next movement and push on. Athletes so inclined may elect to increase the Double-under workload by 1o repetitions per work interval for added sting. Get some comma freaks.

Post scores to comments.

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02.22.2016

FullSizeRender-27Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat De-load
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
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 70%
5 x 75%

Notes: Use your previously established Back Squat 2RM or your most recent 1RM to determine loads for today, athletes that need Back Squat 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

Wendler 5/3/1 Calculator

Post sets/reps/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 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Post scores to comments.

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02.19.2016

FullSizeRender“You don’t know what you’re going to see, what you’re going to hit, what you’re going to have to do; So you have to prepare for everything. This is the true way to build this… To build Batman.” –Dave Castro in Fittest On Earth 2015: Documentary

Warm-up Drill
I. Coach’s Choice
II. Mobility

Impact/Focus: Deadlift De-load
Complete the following based on your true 1 repetition maximum.
Warm-up Sets
5 x 40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 70%
5 x 75%

Notes: An excerpt explaining the purpose of a De-load week; “The Essentials of Strength Training and Conditioning explain the purpose of a deload week as an opportunity “to prepare the body for the increased demand of the next phase or period,” and to mitigate the risk of overtraining. As I already mentioned, the chief purpose of the deload week is to give your muscles and joints time to rebuild, heal and grow stronger. A properly planned and executed deload week allows your connective tissue to repair (since muscle recovers more quickly than your joints and ligaments) and restores testosterone and cortisol levels. Moreover, a deload week gives your mind the chance to take things easy for a while and get away from the intensity that consistently tough workouts can provide.
If done correctly, you should return from a deload week with a properly adapted, well-rested, stronger and more focused body—which equates to new PR’s and new levels of stimuli (i.e. more weight, frequency, etc.), making the process start all over again.”–BoxLifeMagazine article on Wendell 5-3-1 found HERE

Post scores to comments.

“Trephination”
Complete AMRAP in 7:00 of
5 x Hang Power Snatch (115/85lbs)
10 x Ring Rows
Rest 2:00
Complete AMRAP in 7:00 of
7 x Hang Power Clean (115/85lbs)
100ft x Sandbag Portage

Notes: The Sandbag Portage is two lengths between a designated set of poles, thus each round scores a completed portage as 2 reps (one per length).

Post scores to comments.

Skill Development
Mobilize and Slay Goats.

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02.18.2016

unnamedWarm-up Drills
I. Speed Rope Practice
II. 2-3 Rounds of
5 x Pull-ups
7 x Wallball
7 x Push-ups (CFGS)
10 x Leg Raises
III. Mobility

Notes: Use arms on floor at 45 degrees for base of support or anchor to a pole during leg raises with hands. Each rep concludes with a hip flexion from the floor with legs parallel to horizontal anchor post.

 

“Asgarde”
For time
30 x Box Jumps (24/20”)
30 x C2B Pull-ups
30 x Wallball (20/14lbs)
30 x 1-arm DB Snatch (50/35lbs)
30 x GHD Sit-ups
30 x Shoulder-to-Overhead (75/55lbs)
30 x Back Extensions
30 x Windshield Wipers (75/55lbs)
30 x Push-ups (CFGS)
30 x Jump Squats (75/55lbs)

Notes: Windshield wipers are a two count movement, DB Snatch is 15 reps per arm; alternating.

Post scores to comments.

Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-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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02.17.2016

IMG_6911“At the peak of tremendous and victorious effort,
while the blood is pounding in your head,
all suddenly comes quiet within you.
Everything seems clearer and whiter than ever before,
as if great spotlights had been turned on.
At that moment,
you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings.
There is no more precise moment in life than this,
the white moment, and you will work hard for years,
just to taste it again.”
–Yuri Vlason, Soviet Weightlifter

Warm-up Drills
I. Row 500m/Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Snatch Doubles EOMOTM

Warm-up to a heavy working capacity 2 rep Snatch weight, then…
Every 2:00 for 12 minutes total, complete the following:

2 x Snatch

Notes: Increase load if possible across sets.

Post score to comments.

Impact/Focus: Front Squat Doubles (Pause)
Warm-up with 3 sets of 3 reps, increasing in weight.

Front Squat 2-2-2-2-2 (w/:03 Pause)

Notes: Each Front Squat repetition has a :03 hold at the bottom of the range of motion.

Post scores to comments.

WOD
5-10:00 Skills Conditioning

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02.16.2016

FullSizeRender 2Warm-up Drills
I. Speed Rope x 2:00 (*drills or continuous)
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
III. Mobility

Impact/Focus: Power Clean 1RM
Warm up as needed before working up to a 1-repetition maximum for Power Clean.

Power Clean 1-1-1-1-1-1-1RM

Post loads to comments.

“Deep Blue Sea”
3 Rounds for max repetitions of (:45 on x :15 rest), rotating through the following four movements:
Thrusters (75/65lbs)
Burpees (Jump-2-Rig)
Double-unders
Row (kcal)

Post scores as total points (1 per rep/kcal) 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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02.15.2016

12670851_1009119162467416_19004477374923064_n

Congratulations to the teams that competed at the Heart and Swole Comp at CrossFit Tuff this weekend (Krysta & Jaymes, Ann & Tom, Colette & Allan, and Kerri & C-Ry). You all did awesome!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Ring Rows
7 x Hindu Push-ups
10 x Walking Lunges
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
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 75%
3 x 85%
1+ x 95%

Notes: Use your previously established Back Squat 2RM to determine loads for today, athletes that need Back Squat 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

Wendler 5/3/1 Calculator

Post sets/reps/loads to comments.

“Jupiter”
Complete 6 rounds for time of
12 x Overhead Walking Lunges (95/65)
9 x Toes-2-Bar
6 x Handstand Push-ups

Post times to commentsm

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02.12.2016

FullSizeRender-26ANNOUNCEMENTS: This coming Saturday’s Open Gym has been cancelled as many of our athletes are participating in the couples/Team CrossFit event in Nashua. Details found HERE for those who want to come and support our comrades in the trenches! Get some, freaks!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups
7 x KB Swings
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 5-3-1+
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 75%
3 x 85%
1+ x 95%

Notes: Use Deadlift 1RM from 01.22.2016 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.

“Déine”
For time, complete 30-20-10 reps of
Pull-ups
GHD Sit-ups
Box Jumps (24/20)

Post times to comments.

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02.11.2016

Screen Shot 2016-02-10 at 11.24.03 PMANNOUNCEMENTS: This coming Saturday’s Open Gym has been cancelled as many of our athletes are participating in the couples/Team CrossFit event in Nashua. Details found HERE for those who want to come and support our comrades in the trenches! Get some, freaks!

Warm-up Drills
I. Coach’s Choice
II. 2-3 Rounds of
5 x Snatch-Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

“Valhalla-Ish”
3 Rounds of the following, each against a 4:00 running clock.
Row 25kcal
Then complete AMRAP of
7 x Overhead Squats (115/85lbs)
7 x Burpees
Rest 1:00

Notes: Complete the Row workload as quickly as possible and in the time remaining execute as many rounds and reps as possible of the Overhead Squat and Burpee couplet.

Post scores to comments.

Skill Development Circuit
Complete 5 Rounds of the following for quality
1:00 x Handstand Work
1:00 x Goblet Step-ups
1:00 x Russian Twists
1:00 x L-sit/Ring Support

Post scores/training details to comments.

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Heart & Swole: February, 13, 2016

Screen Shot 2016-02-10 at 10.39.00 PMHeart & Swole Event Website Found HERE

Details
Event Divisions: RX, Scaled
Grab your favorite “Swolemate” and reserve your spot for our
Valentine’s Day “Heart and Swole” Partner Competition
(Male/ Female)
25 Rx spots
25 Scaled spots
3 events + Final event for top 5 teams
Awards for top 5
$150 per team

Standards:

Rx
Double unders
G2OH 135/95
Deadlift 225/155
Chest to bar pullups
Toes to bar
HSPU
KB overhead swing 75/53

Scaled
Single unders
G2OH 95/65
Deadlift 185/115
Ring rows
Abmat situps
KB overhead swing 53/35

All events and registration to come in the next week.

Event WODS

Event #1 Part 1 Row max calories
Event #1 10:00 EMOM Part 1) Score is Total calories rowed Part 2) Score is Total Reps on kb swings At 3,2,1 go… 00:00-01:00 Partner 1 will row for calories Partner 2 will complete 7 toes-to-bar, 7 box jumps, and then complete as many reps as possible of overhead kettlebell swings with time remaining within the minute. Athletes MUST switch every minute, on the minute, following this structure. Rx T2B, 30″/24″ box (no step ups,) #53/35 kb Scaled Abmat situps, 24″/20″ box (step ups OK,) #53/35 kb russian swing More specifics; It does not matter who you start on which part, but you must follow the structure of the workout throughout. No doubling up. Kettlebell swings must be locked out and counted as a rep before the beep for the minute switch. If you do not complete the 7 reps of T2B or abmats and the box jumps you score no points for that round. We will release standards and scoring values at a later date.
Event #1 Part 2 KB swing score
For your paranoid pleasure…. here is Event #1 10:00 EMOM Part 1) Score is Total calories rowed Part 2) Score is Total Reps on kb swings At 3,2,1 go… 00:00-01:00 Partner 1 will row for calories Partner 2 will complete 7 toes-to-bar, 7 box jumps, and then complete as many reps as possible of overhead kettlebell swings with time remaining within the minute. Athletes MUST switch every minute, on the minute, following this structure. Rx T2B, 30″/24″ box (no step ups,) #53/35 kb Scaled Abmat situps, 24″/20″ box (step ups OK,) #53/35 kb russian swing More specifics; It does not matter who you start on which part, but you must follow the structure of the workout throughout. No doubling up. Kettlebell swings must be locked out and counted as a rep before the beep for the minute switch. If you do not complete the 7 reps of T2B or abmats and the box jumps you score no points for that round. We will release standards and scoring values at a later date.

Event #2 Barbells and upside down
Event 2 Male athlete = MA Female athlete = FA For time with a 12:00 cap; Rx division: MA Deadlift 225# x 21 reps FA Deadlift 155# x 18 reps MA Handstand Pushups x 18 reps FA HSPU x 15 reps MA Clean 165# x 15 reps FA Clean 115# x 12 reps MA HSPU x 12 reps FA HSPU x 9 reps MA Snatch 135# x 9 reps FA Snatch 85# x 6 reps MA HSPU x 6 reps FA HSPU x 3 reps Scaled division: MA Deadlift 185# x 21 reps FA Deadlift 115# x 18 reps MA Hand release pushups x 18 reps FA HRPU x 15 reps MA Clean 135# x 15 reps FA Clean 85# x 12 reps MA HRPU x 12 reps FA HRPU x 9 reps MA Ground to overhead (snatch or clean and press) 95# x 9 reps FA G2OH 65# x 6 reps MA HRPU x 6 reps FA HRPU x 3 reps Athletes will start behind start line, at 3,2,1 Go Male athlete will start reps, he must finish his entire set then tag female athlete to start her first set. Athletes must complete their entire set before progressing onto next set. Athletes will be working off one mens bar and one womens bar, sharing a HSPU station. Athletes or partner can change each others weights during their sets. This event is for time, fastest time wins. If you do not finish within the time cap you will have your max time plus seconds per rep not completed.

Event #3 Part 1
Event 3! 2 part WOD scored separately. 13:00 Cap Rx Division Part 1 For time: 100 double unders PER partner, partner one must finish all 100 then partner two must finish all 100. 50 wall balls #20/14 to 10 foot target, shared reps, one at a time. 50 burpees to target, one partner to 7’3″ bar, one to 8′ bar, reps shared, one at a time. 50 pullups, shared reps, one at a time. Score is time completed. Part 2 With remaining time (so the faster you finish chipper, the more time you have) For max load: Partner One, max clean and jerk, from the floor. Partner Two, max over head squat, out of the rack. You have one judge per team, so one attempt at a time. Either male or female can perform either lift, but may not change once event starts. Partner may help rerack weights. Score is total of combined best lifts. Scaled Division Part 1 For time: 200 single unders, shared reps, one partner at a time. 50 wall balls #14/10 to 10 foot target, shared reps, one at a time. 50 burpees to target, one partner to 7’3″ bar, one to 8′ bar, reps shared, one at a time. 50 ring rows, shared reps, one at a time. Score is time completed. Part 2 With remaining time (so the faster you finish chipper, the more time you have) For max load: Partner One, max clean and jerk, from the floor. Partner Two, max front squat, out of the rack. You have one judge per team, so one attempt at a time. Either male or female can perform either lift, but may not change once event starts. Partner may help rerack weights. Score is total combined best lifts.

Event #3 Part 2
Event 3! 2 part WOD scored separately. Part 2 With remaining time (so the faster you finish chipper, the more time you have) For max load: Partner One 3 rep Complex of: x1 Squat clean thruster x1 Hang squat clean thruster x1 touch and go clean and jerk Partner Two, 3 rep max over head squat, out of the rack. You have one judge per team, so one attempt at a time. Either male or female can perform either lift, but may not change once event starts. Partner may help rerack weights. Score is total of combined best lifts. Scaled Division Part 2 With remaining time (so the faster you finish chipper, the more time you have) For max load: Partner One, 3 rep max shoulder to overhead. Partner Two, 3 rep max front squat, out of the rack. You have one judge per team, so one attempt at a time. Either male or female can perform either lift, but may not change once event starts. Partner may help rerack weights. Score is total combined best lifts.

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02.10.2016

FullSizeRender-25Warm-up Drills
I. Jog
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Grapevine/Karaoke
Etc.
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 4 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2

Post loads to comments.

Impact/Focus: Front Squat
Warm up with 3 sets x 5 reps before completing the following workload for Front Squat.

Front Squat 3-3-3-3-3

Notes: Compare scores to 01.06.2016

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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02.09.2016

IMG_3727Congratulations to Dave Audet and Kyle Piscapo for their inspiring performances at the Winter Weightlifting Buffet this past weekend. Kyle took first in his weight class. Dave took first in his weight class, first in the Masters Division, and Second Overall. We are incredibly proud of these two dedicated athletes for getting into the mix and coming out victorious.Keep killing it, freaks.

Warm-up Drills
I. Speed Rope
3-4 Rnds of (:40 on x :20 rest)
II. 2-3 Rounds of
10 x PVC Pass-Throughs
10 x PVC Overhead Squat
10 x Ring Rows
10 x Push-ups
5 x Muscle-up Transitions
III. Mobility

Impact/Focus: Power Snatch Doubles EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

2 x Power Snatch TnG

Notes: Athletes should plan to increase weight every 2-3 sets.
Compare to scores from 12.16.2015.

Post loads to comments.

“CF Open WOD 15.3”
Complete as many rounds/reps as possible in 14 minutes of
7 x Muscle-ups
50 x Wallball (20/14lbs)
100 x Double-unders

Notes: Muscle-up scaling to banded assist or jumping transition Muscle-ups is 2:1. Athletes will be assigned 2:1 or 3:1 for Pull-ups and Dips based on individual skill level.

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.

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02.08.2016

12687853_1005885129457486_1045169390199133321_nThank you to the athletes who made it out as we celebrated an awesome 2015 and prepare for an even better 2016 at CFNH!!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Medicine Ball Cleans
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
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)
3 x 70%
3 x 80%
3+ x 90%

Notes: Use your previously established Back Squat 2RM to determine loads for today, athletes that need Back Squat 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

Wendler 5/3/1 Calculator

Post sets/reps/loads to comments.

“Vlad III”
Complete for time
10-8-6-4-2 reps x Power Clean (165/115)
15-12-9-6-3 reps x Handstand Push-ups

Post times to comments.

Posted in | 6 Comments

02.05.2016

IMG_4976ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
– Dave, Kyle, and Elizabeth will be competing at the Winter Weight Buffet this Saturday at CrossFit EverProven in Dover, NH. The competition is a hybrid powerlifting/weightlifting meet and they’ll be crushing some big weights. Come down to support them!

Warm-up Drills
I. Row 500m/Run 400m
II. 9 Fundamentals x 5 reps each
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)
3 x 70%
3 x 80%
3+ x 90%

Notes: Use Deadlift 1RM from 01.22.2016 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.

“Grip Up”
Complete 4 rounds for time of
10 x DB Snatch (50/35)
13 x Toes-2-Bar
16 x Box Jumps (24/20)

Post times to comments.

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02.04.2016

Screen Shot 2016-02-03 at 9.05.16 PMANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.

Warm-up Drills
I. Coach’s Choice
*KB Complex Examples: Armbar Stretch, Turkish Get-ups, Swings, Snatch, Cossack, Halo, 1-arm Push Press, etc.
II. Mobility

Impact/Focus: Turkish Get-up EMOTM
Every minute on the minute for 10:00 complete the following
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
Rest 1:00 before executing a personal record attempt Turkish Get-up, 1 left and 1 right.
Post scores to comments.

“Grindy”
Complete as many Rounds/Reps as possible in 15:00 of
1-2-3… x Clean & Jerk (135/95lbs)
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: This WOD is courtesy of CRNE. Round 1 has 1 x Clean & Jerk followed by the Pull-ups, Push-ups, and Air Squats. Round 2 has 2 x Clean & Jerks followed by the Pull-ups, Push-ups, and Air Squats. Round 3 has 3 x Clean & Jerks followed by the Pull-ups, Push-ups, and Air Squats. Continue climbing reps in this manner, accumulating as many rounds/reps as possible in the 15:00 time limit. Get some, freaks.

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. Dot Drill
3-5 attempts, for time.

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02.03.2016

12592228_957928237596_3155933070761931970_nANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.

Warm-up Drills
I. Row 500m/Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Snatch/Pistol EMOTM
Warm up as needed following movement review. Complete the following movements every minute on the minute for 12:00.

Even: 3 x Power Snatch (TnG)
Odd: :40 x Pistols (Alternating)

Post weight used, and reps completed to comments.

Impact/Focus: Row Intervals
Complete the following row intervals for time.
Row 30kcal
Rest 1:00
Row 20kcal
Rest 1:00
Row 10kcal
Rest 1:00
Row 20kcal
Rest 1:00
Row 30kcal

Post times to comments.

WOD
5-10:00 Skills Conditioning

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02.02.2016

IMG_3376ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact Focus: Clean & Jerk Complex EOMOTM
Every 2:00 for 12:00 total complete the following complex, increasing weight each set.

2 x Clean + 1 x Hang Clean + 1 x Jerk

Post scores to comments.

“Confuler”
Complete as many rounds/reps as possible in 12:00 of
Run 200m
12 x Sumo Deadlift High Pull (95/65lbs)
15 x GHD Sit-ups

Post scores to comments.

Skill Development
I. 2:00 x Ring Support
Notes: Scale to forward lean on the rings x 1:00 as necessary.
or
II. 30 x Pistols (R+L=1 rep)
5 sets of 7 x Toes-2-Bar or Knees-2-Elbows (Strict)

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UPCOMING EVENTS