Author Archives: Chase

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.

Posted in | 2 Comments

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

Posted in | 8 Comments

02.01.2016

12654351_1001930989852900_1830995669145811600_nAwesome job today to 8 of our athletes who competed in the “No Baby Leave your Socks On” Competition at CrossFit Reclamation!!

ANNOUNCEMENTS:
– 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. Row 500m
II. 2-3 rounds of
10 x Ring Rows
10 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
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 75%
5+ x 85%

Notes: Use last weeks 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.

“Aerojet”
Complete 21-15-9 reps for time of
DB Thrusters (50/35)
Renegade Rows (50/35)

Post times to comments.

Posted in | 5 Comments

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.

Posted in | 3 Comments

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

Posted in | 6 Comments

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.

Posted in | 6 Comments

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.

Posted in | 3 Comments

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

Posted in | 7 Comments

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.

Posted in | 4 Comments

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

Posted in | 3 Comments

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.

Posted in | 6 Comments

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.

Posted in | 4 Comments

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

Posted in | 7 Comments

01.04.2016

FullSizeRender-20Happy New Year’s to all of our athletes. We hope everyone had a great holiday season and is ready to crush their goals for 2016!

ANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. Row 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: Overhead Squat 1RM
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Overhead Squat.

Overhead Squat 1-1-1-1-1

Post loads to comments.

“Resolution”
Complete the following against a 12:00 clock.
3-6-9-12-15-12-9-6-3 reps of
Thrusters (95/65)
Toes-2-Bar
Box Jumps (24/20)

Post times to comments.

Posted in | 7 Comments

12.30.2015

IMG_4624ANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!

NEW YEAR’S HOLIDAY HOURS:
Wednesday: Normal Hours
Thursday: Normal AM, 12pm, and 4pm only.
Friday: Closed
Saturday: Open Gym 9-11am

Warm-up Drills
I. Row 3:00
II. 2-3 rounds of
7 x Medicine Ball Cleans (40/20)
7 x Hollow Rocks
7 x Goblet Squats
III. Mobility

Impact/Focus #1: Power Cleans
Against a 15:00 clock, warm up as needed before completing the following workload of Power Cleans.

Power Clean 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Pause Back Squats
Warm up with 3 sets x 5 reps before completing the following workload. Athletes should plan to increase weight with each set.

Back Squat 2-2-2-2-2 (:03 Pause)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 6 Comments

12.28.2015

1488061_983758248336841_1662872064829622226_nANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload of Overhead Squat based off your weight from 12.14.2015.

2 x 80%
2 x 85%
2 x 90%

Post loads to comments.

“Holiday Left-overs”
Complete as many rounds/reps as possible in 12:00 of
4 x Front Squat (1x/.75x BW)
8 x Pull-ups
12 x ‘American’ KB Swings (32/24)

Post rounds/reps completed to comments.

Skill Development
2 rounds for quality
Max L-Sit (seconds) x 1:00
Rest 1:00

Posted in | 7 Comments

12.23.2015

535310_982500891795910_1829795658322257172_n1st picture: December 15th
2nd picture: December 18th
3rd picture and the one below: December 22nd (today)! We are in awe of how much our community did in such a short amount of time!! In exactly a week, we were able to gift over $1,750 worth of brand new clothes, toys and gift cards!! It was more than enough to distribute to each and everyone of the 18 families we had!! Chase, Samy, Mark and myself cannot thank our community enough for their support and overwhelming generosity!! We are very lucky to have the people we have in our gym family and are reminded of that every day! – Coach Ashley

CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push/Split Jerk
III. Mobility

Impact/Focus #1: Clean & Jerk Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean & Jerk. The reps for today will be touch-and-go from the floor.

Clean & Jerk 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: Pause Back Squats
Warm up with 3 sets x 5 reps before completing the following workload. Athletes should plan to increase weight with each set.

Back Squat 3-3-3-3-3 (:03 Pause)

Post loads to comments.

“Blitzen”
Tabata x ‘American’ KB Swing (24/16)
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence today is 6 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

Posted in | 8 Comments

12.21.2015

11226177_977802722265727_201351610904950956_nANNOUNCEMENTS:
-Christmas Gift Drive Information HERE. Please have all gifts turned in by Monday PM, Thank you.

CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Overhead Squat (PVC Wall Therapy)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload of Overhead Squat based off your weight from last week (12.14.2015).

Overhead Squat 3-3-3-3 (80-85% 1RM)

Post loads to comments.

“Cupid”
Complete for time
Row 1000m
Then… 3 rounds of
20 x Thrusters (45/35)
15 x Toes-2-Bar

Post times to comments.

Posted in | 4 Comments

12.17.2015

IMG_4324ANNOUNCEMENTS:
-For details on our Christmas Gift Drive please see additional information at the top of yesterday’s post HERE.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
10 x Slamball (40/20)
14 x Walking Lunges
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.

“Vixen”
Complete as many rounds/reps as possible in 13:00 of
8 x Handstand Push-ups
16 x Box Jumps (24/20)
24 x Sledgehammer Strikes (12L/12R alt.)

Post rounds/reps completed to comments.

Posted in | 2 Comments

12.16.2015

IMG_5010ANNOUNCEMENTS:
-For details on our Christmas Gift Drive please see additional information at the top of yesterday’s post HERE.

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

Impact/Focus #1: Power Snatch 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.

Post loads to comments.

Impact/Focus #2: Back Squat
Against a 12:00 running clock, warm up as needed before building to a heavy triple for Back Squat.

Back Squat 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 3 Comments

12.14.2015

IMG_4837Congratulations to everyone that completed weekend at the Winter Warzone. We couldn’t be more proud of everyone and their performances. Thank you to everyone in the community that came out to support those completing.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Overhead Squat (PVC Wall Therapy)
III. Mobility

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

Overhead Squat 5-4-3-2-1

Post loads to comments.

“Dasher”
Complete 15-12-9-6-3 reps for time of
Cluster (115/85)
Pull-ups

Post times to comments.

Posted in | 7 Comments