Author Archives: Chase

09.28.2016

img_1479ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!

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

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

Push/Split Jerk 3-3-3-2-2-2

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Impact/Focus #2: Barbell Row/TTB EMOTM
Every minute on the minute for a total of 12 minutes the athlete completes the following movements/workload assignments:
Odd Minutes: 3 x Barbell Row
Even Minutes: 10 x Toes-2-Bar

Notes: there are two movements, Barbell Row and Toes-2-Bar , which are assigned to odd and even numbered minutes respectively. Athletes should attempt to increase weight for Barbell Row to a challenging threshold without compromising proper technique and strict movement execution.

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WOD
5-10:00 Metabolic Conditioning

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09.27.2016

fullsizerender-54ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!

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

Impact/Focus: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum effort for the following complex.

Power Clean + Hang Power Clean

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“Open WOD 13.2”
Complete as many rounds/reps as possible in 10:00 of
5 x Shoulder-2-Overhead (115/75)
10 x Deadlift (115/75)
15 x Box Jumps (24/20)

Post rounds/reps completed to comments.

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09.26.2016

fullsizerender-53ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!

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

Impact/Focus: Front Squat
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 3 reps (80% 3RM)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

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“Autumnal Equinox”
Complete for time
Row 1000m
50 x Overhead Squat (75/55)
30 x Pull-ups

Post times to comments.

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09.23.2016

fullsizerender-52

Congratulations to our September on-ramp graduates! Please welcome Kym, Lisa, Elizabeth, Ben, Frohman, and Grace (not pictured) to our community. They’ll be along side you soon!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Hindu Push-ups
7 x Sumo Deadlift High Pull (24/16)
10 x Wallball

“Fight Gone Bad!”
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Sumo Deadlift High-Pull (75/55lbs)
1:00 x Box Jump (20/16”)
1:00 x Push Press (75/55lbs)
1:00 x Row (Kcal)
Rest 1:00

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post scores to comments.

Impact/Focus: Back Squat
Against 15:00 clock, complete the following workload for Back Squat.

Back Squat 5-5-3-3-3-3

Notes: The two sets of 5 reps should be considered warm-up sets before continuing to increase weights through the 4 working sets of 3.

Post loads to comments.

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09.21.2016

img_4053Warm-up Drills
I. Row 500m
II. 2 rounds
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Snatch
Warm up as needed before completing the following workload every :90 for 6 total sets.

2 x Snatch (75% 1RM)

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Impact/Focus #2: Power Clean + Jerk
Warm up as needed before completing the following workload every :90 for 6 total sets.

2 x Power Clean + Push Jerk (75% 1RM)

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“500m TT”
For time
Row 500m

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09.19.2016

img_1705Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x KB Swings (24/16)
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 3-rep maximum Front Squat.

Front Squat 3-3-3-3-3

Notes: Athletes should log the numbers they hit today. This will be used for an upcoming strength cycle.

Post loads to comments.

“Clean Sweep”
Complete 5 rounds for time of
7 x Handstand Push-ups
14 x Hang Power Clean (95/65)
28 x Double unders

Post times to comments.

Skill Development
Accumulate 3:00 L-Sit Hold (rings, matador, or parallettes)

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09.16.2016

fullsizerender-51Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Ring Support
5 x Pull-ups
10 x Overhead Squat (PVC)
III. Mobility

Impact/Focus: Power Snatch
Warm up as needed before completing the following workload of Power Snatch every :90 for 7 working sets.

2 x Power Snatch

Notes: Athletes may choose to increase weights as they wish. Lower catch position (not too low) and speed will be the focus for today’s training.

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“Rudimentary Equations”
Complete for time
Run 200m
12 x Muscle-ups
Run 400m
9 x Muscle-ups
Run 800m
6 x Muscle-ups

Notes: Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 1.5x reps; or 2x reps alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE.

Post times to comments.

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09.14.2016

fullsizerender-50Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 5-4-3-2-1

Post loads to comments.

Impact/Focus #2: Clean & Jerk
Warm up as needed (3 sets x 3 reps) before working to establish a heavy 2-rep for Clean & Jerk.

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

Notes: Refer to 08.10.2016 for a baseline of your Clean & Jerk.

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WOD
5-10:00 Metabolic Conditioning

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09.12.2016

9-11-never-forget-pentagon-1“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”
–President George W. Bush

“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address

Warm-up Drills
I. Run 400m
II. 5 reps of everything as each movement is set-up. Warm-up sets should be applied as necessary for loaded movements, etc.
III. Mobility

“9/11 Tribute WOD”
For time
2001m Row or 2001m Run (1.25 miles)
11 x Box Jumps (30/24”)
11 x Thrusters (125/85lbs)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (175/120lbs)
11 x Handstand Push-ups
11 x KB Swings (32/24kg)
11 x Toes-to-Bar
11 x Deadlifts (170/120lbs)
11 x Push Jerks (110/75lbs)
2001m Row or 2001m Run (1.25 miles)

Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com

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09.08.2016

IMG_1394-2Warm-up Drills
I. Run 200m
II. 2-3 rounds of
:15 Ring Support
10 x Abmat Sit-ups
10 x Overhead Squat (PVC)
III. Mobility

Impact/Focus: Snatch
Warm up as needed before completing the following workload for Snatch every :90.

1 x Snatch (80% 1RM)

Notes: Consistency is key today and athletes shouldn’t have more than 1 missed lift. For athletes who don’t have a current 1RM they will use a comfortable weight that will be recommended.

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“Tute de la Fruit”
Complete 4 rounds for time of
12 x Ring Dips
21 x GHD Sit-ups
Run 200m

Post times to comments.

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09.06.2016

IMG_1131ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Hindu Push-ups
10 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

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

Push Press 3-3-3-3-3

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“Guess Who”
Complete as many rounds/reps as possible in 5:00 of
9 x Handstand Push-ups
9 x Box Jumps (24/20)
Rest 3:00
Complete as many rounds/reps as possible in 5:00 of
15 x Calorie Row
15 x Push-ups
Rest 3:00
Complete as many rounds/reps as possible in 5:00 of
21 x Wallball
21 x Abmat Sit-ups (Anchored)

Post rounds/reps completed for each AMRAP to comments.

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09.02.2016

14102597_1138094099569921_8290634464638511505_nANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

Warm-up Drills
I. Run 200m
II. 9 Fundamentals x 5 Reps each
III. Mobility

Impact/Focus: Turkish Get-ups
Warm-up as needed before completing the following workload of Turkish Get-ups.

Turkish Get-ups 3-3-3-3-3

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“Gracie-bel?”
Complete 3 rounds for time of
Run 400m
10 x Ground-2-Overhead (135/95)

Notes: Athletes may choose between the Snatch or Clean & Jerk for today’s workout. This also includes the squat/power variations of either movement. Choose wisely! Rx+ = 155/115#

Post times to comments.

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08.31.2016

14184526_1138757916170206_7133494261728793407_nANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility

Impact/Focus: Snatch
Warm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload.
Snatch 2-2-2-2-2

Notes: Athletes should attempt to increase weight across sets. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.
Post sets/reps/loads to comments.

Post loads to comments.

Impact/Focus #2: Thruster 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a heavy 3-rep Thruster.

Thruster 3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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08.29.2016

14079999_10153913502187569_1589904428250041690_nANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum for Front Squat.

Front Squat 1-1-1-1-1

Post loads to comments.

“Buffering”
Complete as many rounds/reps as possible in 10:00 of
10 x DB Snatch (50/35)
10 x Box Jumps
15 x GHD Sit-ups

Post rounds/reps completed to comments

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08.26.2016

FullSizeRender-49Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before working to establish the heaviest weight in the following snatch complex.

Snatch + Hang Snatch + Overhead Squat

Post loads to comments.

“Ariel”
Complete for time
18-15-12-9-6-3 reps of
Row (Calories)
Ring Dips

Post times to comments.

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08.24.2016

FullSizeRender-48Warm-up Drills
I. Row 2:00
II. 1-2 rounds of
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.
Front Squat 1-1-1-1 @ 95% 1RM

Notes: Warm-up weights should facilitate four working sets of one repetition each at 95% of individual Front Squat single repetition maximum.

Post loads to comments.

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

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

Notes: Athletes may increase weights as long as proper form allows.

WOD
5-10:00 Metabolic Conditioning

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08.22.2016

1429016000 (1)Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Mobility

“22 A Day to None”
The Veteran Suicide Prevention WOD
Complete the following for time:

22 x Burpees
22 x Overhead Squats (95/65lbs)
22 x Slamball (40/20lbs)
22 x Thrusters (95/65lbs)
22 x Push-ups
22 x Power Snatch
22 x Double-unders (Single-unders 3:1)
22 x Pistols
Row 22 (kcal)
22 x Wallball (20/14lbs)
22 x Pull-ups
22 x Box Jumps (24/20’’)
22 x Push Press (95/65lbs)
22 x Walking Lunges (R+L=44reps)
22 x SDHP (95/65lbs)
22 x Power Cleans (95/65lbs)
22 x HSPU’s (Stinkbugs 2:1)
22 x TTB/K2E
22 x Air Squats
22 x American KB Swings (24/16kg)
22 x GHD/Abmat Sit-ups
22 x Medicine Ball Cleans (20/14lbs)

Post scores to comments.

In 2012, the Department of Veterans Affairs’ study on veteran suicide concluded that 22 veterans a day take their own lives. That’s 8030 veterans annually from all eras of war including WW2, Korean, Vietnam, Iraq and Afghanistan. That’s more suicides annually than the total American deaths during Operation Iraqi Freedom and Operation Enduring Freedom (Afghanistan) since the wars began. This is a shocking number that many find hard to believe.

Veterans are committing suicide in these high numbers attributed to triggering points:

  • Depression
  • Survivor’s guilt
  • Self-blame for mission failure
  • Impaired thinking caused by alcohol or substance abuse
  • An Altered worldview due to post-traumatic stress
  • Traumatic brain injury.

Since the inception of Active Heroes, the programs have adapted to identify the triggering points associated with veteran suicide. Active Heroes has national programs in every state and regional programs serving with locations.

  • Active Challenges – Free events, seminars and Team Leader trainings for every state.
  • Peer mentors, business partners and resources in every state
  • A Military Family Retreat Center located in Shepherdsville, KY
  • A Military Family Community Center in Louisville, KY

For more information on Active Heroes or to donate please click HERE

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08.19.2016

FullSizeRender-47

Congratulations to our August on-ramp graduates Jayce, Doug, Meg, and Luke (not pictured). Please welcome them to our community!

ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Snatch EMOTM
Complete the following movement every minute on the minute for 10:00.

5 sets of 2 x Snatch
5 sets of 1 x Snatch

Post loads to comments.

“Kind of Regional Event 7”
Complete for time
21 x Thrusters (95/65)
5 x Rope Climbs
15 x Thrusters (95/65)
3 x Rope Climbs
9 x Thrusters (95/65)
1 x Rope Climb

Post times to comments.

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08.18.2016

IMG_0366

Post workout euphoria from our good friend Derk who dropped in for WOD while back in town.

ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
3 x Rope Pulls (Floor to Standing)
:15 x Handstand Hold
10 x Hollow Rocks
III. 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.

“Badlands”
Complete 3 rounds for time of
Run 400m
10 x Tire Flips
25 x GHD Sit-ups

Post times to comments.

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08.17.2016

IMG_0220ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Hindu Push-ups
10 x KB Swings
III. Mobility

Impact/Focus #1: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: “Erg Intervals”
Complete 5 Rounds of the following for best time possible during each effort.
Row 500m
Rest 1:00

Notes: Minimum scoring data would be high and low scores + avg (if possible). Athletes should aim to keep scores within :10 of one another.

Post times to comments.

WOD
5-10:00 Metabolic Conditioning

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08.15.2016

IMG_0358Congratulations to all our athletes who accomplished some great athletic feats over the weekend.
– Kerri, Sandhammer, Marion, and Abby competed at the “Summer Burner” competition at CrossFit Free. Kerri and Sandhammer took 2nd place, and Marion and Abby place 6th!
– Mike (Smiley Mike) completed the Vermont 100 on 100 relay race as part of a team of 3. His race legs totaled over 37 miles!
– Randi, Anne, Alyson, Nick, Stacy, Josh, Patrick, and Charity completed the Tough Mudder at Loudon, NH.

Amazing work everyone!

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

Impact/Focus: Front Squat
Warm up as needed (~3 sets x 5 reps) before completing the following workload.
Front Squat 2-2-2-2 @ 90% 1RM

Notes: Warm-up weights should facilitate four working sets of two repetitions each at 90% of individual Front Squat single repetition maximum.

Post loads to comments.

“High Bar”
Complete 6 rounds for time of
10 x Pull-ups*
30 x Anchored Abmat Sit-ups/V-ups**

Notes:
*Rx+ = Chest-2-Bar Pull-ups
**Rounds will alternate between anchored abmat sit-ups and v-ups.

Post times to comments.

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