Monthly Archives: May 2016

06.01.2016

IMG_0514 (1)UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our May On-Ramp Class Commences. Yessssss.

Warm-up Drills
I. Speed Rope x 2:00
II. Coaches Choice (Spikeball, Pizza, PVC game)
III. Mobility

Impact/Focus #1: Back Squat 5-5-5 (Wk8)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed before completing the following workload of Push/Split Jerk

Push/Split Jerk 3-3-3-3 (85% 1RM)

Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads.

Post loads to comments.

Skill Development
3 rounds for quality
8 x Barbell Row
10 x Back Extensions/Glute-ham Raises
:15 L-sit Hold
10 x Ab-wheel Rollouts

Notes: Increase Barbell Row weight each round if possible; scaling to Dumbbells may prove a better movement for some athletes. Pro’s and Con’s will be shared for consideration if applicable.

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05.31.2016

IMG_0676Thank you to all our athletes, friends, and family (near and afar) who joined us to honor our fallen heroes on Memorial Day.

IMG_0496

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

Impact/Focus: KB Swings
Complete the following every minute on the minute for 10:00.

:30 Max Reps x KB Swings
:30 Rest

Notes: If weight’s change during this evolution they should increase in weight/challenge. If failure occurs, rest a full 1:00 and get back in the fight.

Post total reps to comments.

 

 

 

IMG_9326“Alternative Measures”
Complete 3 rounds for time of
Row 500m
30 x Anchored Abmat Sit-ups
20 x Kneeling Slamball (30/20)

Post times to comments.

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05.30.2016

murph3-582x319“No greater love than this, that he lay down his life for his friends.”
–John 15:16

Today we honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Patrick Murphy.
Heats begin at 10am and 11am sharp. We ask that athletes arrive 15-20 minutes prior to the WOD commencement in order to facilitate individual warmup and mobility preparation.

“MUPRH”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Understanding the Significant of the Memorial Day Hero WOD “MURPH”
The following article excerpt and link details the events and circumstances surrounding the ultimate self-sacrifice for their brothers in arms and country of peers that these men made.

Link to full BOX LIFE MAGAZINE Article found HERE.

Excerpt: ” ‘MURPH’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.

Navy_SEALs_in_Afghanistan_prior_to_Red_WingIn early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell).

During the mission the team encountered a group of local goat herders. A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.

Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village…”, Read the entire article by following the link above.

Thank you to all of our community for honoring this holiday in such a profoundly special way.

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05.27.2016

IMG_2479UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x KB Swings
10 x Abmat Sit-ups
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk7)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator (Click HERE)
httpt loads to comments.

“Abbatoir V”
Complete 6 rounds (:30 work/:20 rest)
Wallball
Russian Twists (50/35lb DB)
Ring Row

Post scores to comments as total reps per movement.

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. CFNE Bulletproof Shoulders (Demo HERE)

Notes: Psssst… Get aggressive in mobilization and myofascial release/trigger point therapy in preparation for Memorial Day “Murph”.

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05.26.2016

IMG_9024Image: Congratulations on earning your Bachelor’s Degree, Sandhammer!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Run 800m
II. Coaches Choice
III. Mobility

Impact/Focus: Weighted Static Dips
Based on you current level of progression complete ONE of the following options.

I. Weighted Dips 8-8-5-5-3-3-1-1
II. Static Dips 8-8-5-5-3-3-1-1
III. Banded Static Dips 5-5-5-5-5-5-5

Notes: The first two sets of each option are unloaded or scaled bodyweight warm-up sets.

Post scores to comments.

“Spectre”
Complete for time
Row 50kcal
40 x Toes-to-bars
30 x Single Dumbbell Thruster (50/35)
20 x Windshield Wipers (95/65)
10 x Hang Power Cleans (95/65)
200ft Bear Crawl (around 4 red tape poles)

Notes: This workout will have a 22:00 time cap.

Post times to comments.

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05.25.2016

IMG_9024Image: Congratulations on earning your Bachelors Degree, Sandhammer!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat, working towards a challenging or single repetition record weight.

Front Squat 5-4-3-2-1

Post loads to comments

Impact/Focus #2: Push/Split Jerk
Warm up as needed with 3 sets of 3 reps, increasing in load, before completing the following workload of Push/Split Jerk.

Push/Split Jerk 3-3-3-3 (80% 1RM)

Notes: Use data referenced from 05.11.2016.

Post loads to comments

“Camping’s In-Tents”
Complete as many rounds/reps as possible in 10:00 of
10 x Power Snatch (75/55lbs)
30 x Double unders

Post rounds/reps completed to comments.

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05.24.2016

IMG_4028UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
2 x Turkish Get-ups
10 x KB Swings
25ft Waiters Walk
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed (3 sets x 3 reps per arm) before completing the following workload.

Turkish Get-up 1-1-1-1-1-1RM (L+R=1 rep)

Post loads to comments.

“No Way Out”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Burpees (6″target)

Notes: Rx+ = Chest-2-Bar Pull-ups or Weighted Pull-ups (20/17.5/14lbs)

Post scores to comments.

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05.23.2016

Screen Shot 2016-05-22 at 9.48.17 PMImage: Amoskeag RFC vs Fort Drum Rangers in Honor and Memory of Special Forces Medical Sargeant Kyle Warren, who made the ultimate sacrifice for his country on July 10th, 2010. Link Event Details and Meaning HERE.

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Run 800m
II. 2 rounds of
5 x Deadlifts (Barbell)
5 x Cleans (Barbell)
5 x Push Jerks (Barbell)
5 x Back Squat (Barbell)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk7)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Saving Grace”
Complete for time
Row 1000m
30 x Clean & Jerk (135/95lbs)
75 x GHD Sit-ups

Notes: Compare scores to 05.26.2015

Post times 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. CFNE Bulletproof Shoulders (Demo HERE)

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05.20.2016

FullSizeRender (4)UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
10 x Hollow Rocks
10 x KB Deadlift
III. Mobility

Impact/Focus: Deadlift (Wk 6)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Sisyphus’s Climb”
Against a 12:00 clock, climb as high in the ascension ladder as possible, increasing by 3 reps every round (3, 6, 9, 12…) of.

Handstand Push-ups
Toes-2-Bar

Post total reps completed to comments.

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05.19.2016

Screen Shot 2016-05-18 at 10.56.24 PMUPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Back Rack)

Post loads to comments.

“Black Silkies”
Complete as many Rounds/Reps as possible in 6:00 of
12 x KB Snatch (6R/6L@24/16kg)
12 x Pull-ups
30 x Double-unders
Rest 2:00
Complete as many Rounds/Reps as possible in 4:00 of
6 x KB Snatch (3R/3L@24/16kg)
6 x Pull-ups
15 x Double-unders

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. CFNE Bulletproof Shoulders (Demo HERE)

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05.18.2016

FullSizeRender-39UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Hang Clean
Warm up as needed (3 sets x 3 reps) before working to establish a 2 rep maximum for Hang Clean.

Hang Clean 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: Overhead Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.

Overhead Squat 2-2-2-2-2 (work to 90% 1RM)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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05.17.2016

Screen Shot 2016-05-16 at 9.56.21 PMUPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus: Power Snatch Triples
Warm-up with 3 sets of 3 reps each before working through the following:

Power Snatch 3-3-3-3-3

Notes: Work as close to 85% of 1RM as possible. Reps are touch and go today. Get some, freaks.

Post scores to comments.

“First Ascents”
5 Rounds for time of
2 x Rope Climbs
15 x GHD Sit-ups
Run 200m

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. CFNE Bulletproof Shoulders (Demo HERE)

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05.16.2016

13220960_1065167116862620_8561606268837388737_nUPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk6)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“A Barbell Humbler”
Complete as many rounds as possible in 10 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Post rounds/reps completed to comments

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05.13.2016

FullSizeRender-38

Congratulations to Smiley Mike on his first ring muscle-up on Thursday!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x SDLHP (24/16)
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“GOFAI”
Complete 20-16-12-8-4 reps for time of
Push Press (115/85)
Walking Lunges (Back Rack)

Post times to comments.

Skill Development
Slay GOATs and Mobilize!

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05.12.2016

IMG_0248UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. POSE Run Technique
II. 2-3 Rounds of
5 x Medicine Ball Cleans (40/20lbs)
7 x Ring Rows
9 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Post training to comments.

“Residual Variation”
3 Rounds for time of
Run 400m
30 x Wallball (20/14lbs)
15 x Slamball (40/20lbs)

Post scores to comments.

Skill Development
I. Core Complex:
Complete for quality
30 x Strict Toes-2-Bar (or Rings)
40 x Russian Twists (20L/20R)
1:00 x Plank
II. Mobility

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05.11.2016

FullSizeRender-37UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Clean
Following movement review, warm-up as needed before completing the following workload.

Power Clean 5-5-5-5-5

Notes: Today’s effort will be touch and go reps focusing on quality of movement and proper barbell cycling technique.

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before working towards a heavy single for Push/Split Jerk.

Push/Split Jerk 5-5-3-3-1-1

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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05.10.2016

FullSizeRender 2UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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

“Kinda Baller”
For time
Row 1000m
21-15-9 of
Front Squat (135/95lbs)
‘American’ KB Swings (32/24kg)

Note: Front Squats come from the deck.

Post scores to comments.

Skill Development
3 Rounds for quality of
15 x Goodmornings or 15 x Back Extensions
1 x Rope Climbe (scale 3:1)

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05.09.2016

FullSizeRender-36UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk5)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Graham’s Crunch”
Complete 5 rounds for time of
15 x Power Snatch (95/65)
20 x Push-ups
25 x Abmat Sit-ups

Post times to comments.

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05.06.2016

IMG_6355**ANNOUNCEMENT: Our CrossFit Day at the Fisher Cats game this Saturday has been postponed due to the high possibility of rain. Stay tuned as we’ll be announcing the new date soon!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x KB Swings
7 x Med Ball Cleans (20/14)
7 x Hindu Push-ups
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“The Slide”
Complete as many reps as possible in 6:00 of the following movements, climbing by 3 reps per round
Hang Power Clean (95/65lbs)
Lateral Skiers

Rest 2:00

Complete as many reps as possible in 6:00 of the following movements, climbing by 3 reps per round
‘American’ KB Swings (32/24kg)
Burpees (6″ target)

Rest 1:00

2:00 Max Reps x Double unders

Post reps completed for each AMRAP to comments.

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05.05.2016

12901013_1686809741536352_4729036242433558957_oCongratulations to Mike Justason for completing the Spartan Tri-State New Jersey Ultra Beast: An ultra marathon distance, mountain based, obstacle laden endurance event. You continue to inspire us, Mike, well played, sir!

Image Note: An accurate event picture of the Ultra Beast event is forthcoming… todays image is of Mike’s demonstration of POSE running technique’s foundational figure-4 position; photo taken during an event dated Apr 26th.

UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

 

 

Warm-up Drills
I. Coach’s Choice
(Ehem… ___ke__ll?)
II. Mobility
*Mobility Video Reference link found HERE.

“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (Alt L/R)
15 x Pull-ups

Notes: Compare to 05.11.2014 linked HERE.

Post rounds/reps completed to comments.

Skill Development
For quality before time:
:20 x L-sit (Rings, Matadors, Hanging Knee Raise Hold, Plank Progressions)
10 x Abwheel Roll-outs (w/:01 hold at extended position)
10 x Superman Rocks

Post scores to comments.

Posted in | 3 Comments

05.04.2016

IMG_6515-2

The 6am crew surprised Brenna (Small Fry) a few weeks ago with a mini baby shower. The community and support that we show towards each other is unlike any other. We’re ready for Baby Stanton!

UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Snatch Complex
Warm up as needed before working to a heavy weight in the following snatch complex using 4-5 working sets.

Snatch + Hang Snatch + Overhead Squat

Post loads to comments.

Impact/Focus #2: Barbell Row
Following movement review, complete the following workload for barbell row.

Barbell Row 10-8-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 3 Comments

UPCOMING EVENTS