Author Archives: Chase

01.27.2014

6a01348547507f970c01a3fbc86b73970bAnnouncement: Due to impending snow-magedon we will closed all-day tomorrow, Tuesday (1/27).

As of now we’re planning on normal hours on Wednesday. We’ll keep you updated here and on the Facebook page.

Stay safe, stay warm, and enjoy shoveling!

“Snow-magedon 2015″
Complete for time. Partition reps/sets as needed.

100 x Push-ups
100 x Hollow Rock
100 x Air Squats

Post times to comments.

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01.26.2015

IMG_6515Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Diabolic”
Complete as many Rounds/Reps as possible in 9:00 of
Deadlift (225/155)
Handstand Push-ups

Notes: With reps climbing by 3′s each round (3-6-9-12…etc.) work as high up the ascension ladder as possible before time expires.

Post total reps completed to comments.

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01.23.2015

IMG_6497

We would like to congratulate the January on-ramp graduates. Please welcome Joel, Mallory, Frank, Tony, Christine, Abby, Kelsey, Evan, Drew, Liane, Nick (pumped up!), and Amanda (Gavin not pictured) to the CFNH family. They’ll be slaying along side you from now on.

Warm-up Drills
I. Row 750m
II. 2-3 rounds of
5 x Sumo Deadlift High Pull (24/16)
7 x V-ups
10 x Box Step-ups
III. Mobility

Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload. Increase weight with each set.

Sumo Deadlift x 5-4-3-2-1

Post loads to comments.

“Stop Resisting: Cherry Pom”
Complete as many rounds/reps as possible in 12:00 of
10 x Ring Dips
12 x Toes-2-Bar
14 x Box Jumps (24/20)

Post rounds/reps completed to comments.

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01.22.2015

IMG_6492Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog –> Run
High Knees
Shuffle
Grape Vines
Tumbling
Etc…
II. Mobility

Impact/Focus: Pause Front Squats
Warm up as needed (3 sets x 5 reps 10X2 Tempo) before completing the workload below.

Front Squat 3-3-3-3-3 (12X2 Tempo)

Notes: Tempo Explanation HERE

Post loads to comments.

“Ferrous Iron”
Complete 4 rounds for time of
Row 350m
12 x DB Deadlift (50/35)
9 x DB Hang Clean (50/35)
6 x DB Push Jerk (50/35)

Notes: Those looking for an additional challenge can perform this workout with kettle bells vs dumb bells.

Post times to comments.

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01.21.2015

IMG_6474Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Bear Crawl
25ft Walking Lunges
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus #1: Snatch/Overhead Squat Complex
After movement review, warm up as needed before completing the following complex. Work up in weight as form allows.

Power Snatch +  Hang Power Snatch + 2 x Overhead Squat

Post loads to comments.

Impact/Focus #2: Bench Press 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

WOD
5-10:00 Metabolic Conditioning

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01.20.2015

DSC_0054Warm-up Drills
I. Speed Rope 2:00
II. 5:00 AMRAP of
5 x Medicine Ball Cleans (40/20)
7 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Flight Simulator
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 … 5

Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.

“Sour Then Sweet”
Complete as many rounds/reps as possible in 8:00 of
10 x Handstand Push-ups
20 x GHD/Abmat Sit-ups

Rest 2:00
Then…

Complete as many rounds/reps as possible in 8:00 of
7 x Slamball (40/20)
7 x Burpees

Post rounds/reps completed to comments.

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01.16.2015

DSC_0126Warm-up Drills
I. 7:00 AMRAP of
1 x Suicide Sprint
5 x Ring Rows
7 x Hindu Push-ups
10 x Wallball (20/14)
II. Mobility

Impact/Focus: Bench Press 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35)
30 x Pull-ups

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders (Video HERE)

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01.14.2015

DSC_0201Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Death by 10m
Every minute on the minute add an additional 10m Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted.
1 x 10m Sprint (0:00-1:00)
2 x 10m Sprints (1:00-2:00)
3 x 10m Sprints (2:00-3:00)
etc…

Post scores to comments.

“Tabata This!” Paleo Tester #3
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 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.

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01.12.2015

Keep_Calm_and_Eat_Paleo1Paleo Challenge: For those competing in the 30-day paleo challenge, we will be doing weigh-ins prior to class. $10 per participant will be due. This is open and encouraged to all athletes. If you are interested in participating speak with a coach prior to class about getting the information packet.

For updates and information join the CrossFit New Hampshire Nutrition FB Group HERE

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

“CrossFit Total”
Your goal for today’s workout is to find your one repetition max in 3 attempts at each lift.

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Below is an excerpt from the CrossFit Journal Article describing the ”CrossFit Total”:
”Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.”

–CrossFit Journal Article December 1, 2006

Link to full article 

Notes: Athletes will perform proper warm up set (3 sets x 3-5 reps) before making their 3 attempts at a 1-rep max. Each movement will have a 15-20:00 clock.

Post loads to comments.

Skill Development (Optional)
8x250m Row/:30 Rest

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01.09.2014

DSC_0187Warm-up Drills
I. Indoor Run
II. 2 Rounds of
100ft x Slamball Throw (Forward)
100ft x Slamball Throw (Reverse)
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Push Press
Warm up as needed (3 sets x 5 reps) following a movement review, before completing the workload below.

Push Press 5-4-3-2-1RM

Notes: Athletes will increase weight with each set, working up to a maximum effort Push Press for the day.

Post loads to comments.

“Pander”
Complete 5 rounds for time of
5 x Handstand Push-ups
10 x Pistols (5L/5R Alt)
15 x ‘American’ KB Swings (24/16)

Post times to comments.

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01.07.2014

DSC_0037Spoiler Alert: Nutrition Seminar this Saturday (Jan 10th) and 11:00am

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
50ft x Waiters Walk
7 x Hollow Rocks
10 x Hindu Push-ups
III. Mobility

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

Overhead Squat 3-3-3-3-3

Notes: Athletes should be focusing on quality range of motion and addressing any flexibility restrictions during today’s movement. Form before weight today.

Impact/Focus #2: Bench Press 5-5-5+
Work through the following sets of Bench Press 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: 1-Rep Maximum/Percentage Calculator

WOD
5-10:00 Metabolic Conditioning

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01.05.2015

DSC_0963Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Deload
Complete the following reps based off of your 1RM Back Squat.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Jumping Helen”
Complete 3 rounds for time of
75 x Double unders
21 x ‘American’ KB Swings (32/24)
12 x Pull-ups

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders (Video HERE)

Post scores to comments.

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12.31.2014

DSC_0499New Year’s Holiday Schedule:
Wednesday: Normal AM Classes, Noon, 4pm only.
Thursday: Closed
Friday: Normal Classes except no 6pm class.
Saturday: Open Gym 9-11

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Bear Crawl
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Bench Press 1RM
Against a 15:00 Running Clock warm-up as necessary (3 sets x 5 reps) before working up to a new Bench Press 1RM.

Bench Press 1-1-1-1-1RM

Post sets/reps/loads to comments.

Impact/Focus #2: Front Squat/Pull-up EMOTM
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.

Odd: 3 x Front Squats (Increasing)
Even: 5 x Deadhang Pull-ups or 7 x Pull-ups (Freestyle)

Notes: Athletes will be given 5:00 to warm up their front squats. Starting weight for the first minute of the EMOTM should be 135/95lbs. After each set athletes will increase by 20lbs or until they reach a desired weight to continue through their remaining sets. Athletes may scale weight increases needed.

WOD
5-10:00 Metabolic Conditioning

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12.29.2014

IMG_3850Thank you to everyone that came to the CFNH Holiday Party on Saturday night. I hope everyone had a great time and enjoyed themselves!

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Medicine Ball Cleans
7 x Abmat Sit-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Meat Seizure”
Complete for time
21 x Power Clean (135/95)
21 x Handstand Push-ups
21 x Toes-2-Bar
15 x Front Squat (135/95)
15 x Handstand Push-ups
15 x Toes-2-Bar
9 x Clean (135/95)
9 x Handstand Push-ups
9 x Toes-2-Bar

Post times to comments.

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12.23.2014

10850256_798354880210513_6957564221282700130_nAnnouncements: Christmas Eve Hours: We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Christmas Day: Closed

Please RSVP to the Holiday Party via Facebook HERE or let one of the coaches know.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 Rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Power Snatch Complex
Warm up as needed before working to a maximum load in the following Snatch complex.

Power Snatch + Hang Power Snatch + Overhead Squat

Notes: This is a great time for athletes to utilize the hook grip we have been preaching to you. Once the barbell leaves the ground it does not touch until the entire complex is complete.

Post loads to comments.

“Tutankhamen”
Complete 5 Rounds, each individually timed. Rest 1:00 between efforts.
50ft x Overhead Walking Lunges (45/25)
50ft x Reverse Overhead Walking Lunges (45/25)
15 x Plyo Push-ups
30 x Double unders

Post times to comments.

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12.18.2014

10426627_412110258938508_2076227545471929187_nAnnouncement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend! Open Gym will be 9-10AM.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:20 x Ring/Static Dip Support
7 x Hollow Rocks
10 x Medicine Ball Cleans
III. Mobility

Impact/Focus: Ring/Static Dips
Warm up as necessary before completing one of the following workload options based on your current level of progression.

I. Weighted Ring Dips 5-5-5-5-5
II. Ring Dips 5 x 8-12 reps
III. Static Dips 5 x 8-12 reps

Notes: Scaled options include using resistance bands in order to complete full workload.

“Yumbo”
Complete as many rounds/reps as possible in 12:00 of
4 x Clean & Jerk (135/95)
8 x Burpees
12 x Slamball (40/20)

Post rounds/reps completed to comments.

Posted in | 3 Comments

12.17.2014

1507058_798352923544042_1958895215792966792_nAnnouncement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!

Warm-up Drills
I. Row 750m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus #1: Pause Front Squat
Warm up as needed before completing the following workload below.

Front Squat 3-3-3-3-3 (25X1 Tempo)

Notes: Tempo Description HERE. Athletes will increase weights with each set.

Post loads to comments.

Impact/Focus #2: Bench Press EMOTM
Warm up as needed before completing the following workload below every minute on the minute for 10:00.

3 x Bench Press

Notes: As a guideline athletes should aim to use 15-20lbs less than the weights achieved on 11.18.2014. Hmmm keeping a workout log…

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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12.16.2014

10387409_798353566877311_5634411220443734827_nWarm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch 1RM
Warm up as needed before working up to a new 1-rep max for Snatch.

Snatch 1-1-1-1-1RM

Post loads to comments.

“Task FGB”
21-15-9 reps of
Wallball (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row (kcal)

Post times to comments.

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12.15.2014

10415651_850528607316_2871288563254164147_nWarm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
10 x Sit-ups
15 x Air Squats (Wall Therapy)
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 multiply 1RM by .9 with percentages being derived from the resulting number. 1RM Back Squat was performed on 12.08.2014.

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: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post loads to comments.

“Annie”
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders (Demo HERE)

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12.12.2014

DSC_0421Warm-up Drills
I. 8:00 AMRAP of
1 x Suicide Sprint
100ft x Med Ball Toss
10 x Wallball (20/14)
II. Mobility

Impact/Focus: Deadlift 3-3-3+
Work through the following sets of Deadlift using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it 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 three.

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: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post loads to comments.

“Winter Advisory II”
Complete for time
Row 1000m
30 x Overhead Squats (115/75)
50 x Toes-2-Bar

Post times to comments.

Posted in | 4 Comments

12.11.2014

IMG_6178Yesterday the 6pm class said goodbye to Victor. We would like to wish Victor good luck as he moves back to Switzerland! It was a pleasure having him in class these past few months.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Deadlift (45lbs)
7 x Cleans
7 x Power Cleans
7 x Strict Press
III. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 5 reps each) before working up to a heavy triple for Power Clean.

Power Clean 3-3-3-3-3

Notes: Athletes will complete 3 Touch N’ Go repetitions for each set before increasing weight. Play around with implementing the Hook Grip. This grip should be used for all Olympic Lifts.

Post loads to comments.

“Butter-Fly”
Complete for time
3-6-9-12-15 reps x Burpee Jumping Pull-ups
15-12-9-6-3 reps x Ring Dips

Notes: Burpee Jumping Pull-up Demo HERE. For the burpee jumping pull-ups athletes may stack bumper plates as needed to reach their pull-up bar. The goal is to achieve a smooth transition from jump to chin over the bar.

Post times to comments.

Posted in | 4 Comments

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