Author Archives: Chase

09.02.2014

10599477_747743691938299_5222262369535684040_nWe want to thank everyone that spent a few hours on the last day of Summer yesterday to take on a tough Hero WOD. We’re proud of everyone, you all did an awesome job.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Pike Walk
25ft Lateral Lunges (x3)
25ft Walking Lunges (x3)
25ft Inchworm/Hollow Hold
25ft Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: 1 Mile Run Time Trial
Athletes will warm-up with any additional mobility needed before completing a 1 Mile run time trial. The mile course will be detailed on the board.

Run 1 Mile

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“Cornhusker”
4 rounds for time of
10 x Overhead Squats (115/75)
20 x Ring Push-ups
100ft Farmer’s Carry (32/24)

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09.01.2014

CIAMemorialWall_thWarm-up Drills
I. Individual Warm-up
II. Mobility

“The Sevens”
Seven rounds for time of:
7 x Handstand Push-ups
7 x Thrusters (135/95)
7 x Knees to Elbows
7 x Deadlift (245/165)
7 x Burpees
7 x Kettlebell Swings (32/24)
7 x Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

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08.29.2014

DSC_0443LABOR DAY HOURS: 9:45am-12:00pm The gym will open at 9:45am for warm-up. We will be running two heats only of a Hero WOD. Heat 1 will kick off at 10:00am, Heat 2 will begin at 11:00am

Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x KB Deadlift (24/16)
5 x KB Swings
25ft Bear Crawl
25ft Inchworms/Hollow Hold
III. Mobility

“Laborious”
For Time
Run 400m
Then 4 rounds of
8 x Deadlift (225/155)
12 x Burpees
40 x Double Unders

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Impact/Focus: Rowing
Complete the following post-WOD. Rest at least 5-10 minutes before completing this row.

Row 100 Calories for time

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Skill Development
Not for time
100 x Abmat Sit-ups

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08.28.2014

CFNH does ROY hero WOD 7.8.14 254Today is Eralp’s (Ralph’s)(left) last day before moving down to Natick, MA. It has been a pleasure having him as a friend and athlete over the past 2 years. We wish him the best of luck with his new job, and you’ll still see him some Saturdays. Everyone can thank him for this evil workout!

LABOR DAY HOURS: 9:45am-12:00pm The gym will open at 9:45am for warm-up. We will be running two heats only of a Hero WOD. Heat 1 will kick off at 10:00am, Heat 2 will begin at 11:00am

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:30 Handstand Hold
10 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Wallballs…
We will be reinforcing proper wall ball technique today and connecting continuous repetitions without breakdown.

For 6:00 every minute on the minute complete 8 x Wall Ball Shots (20/14)

“Iyi şanslar”
Complete as many rounds/reps as possible in 20:00 of
30 x Box Jumps (24/20)
20 x Push Press (115/75)
30 x Pull-ups
*Run 200m/Row 250m

*Note: Athletes will Run 200m on odd numbered rounds, and Row 250m on even numbered rounds. Ex. Round 1 ends with 200m run, Round 2 ends with 250m row, etc…

Post rounds/reps completed to comments.

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08.27.2014

DSC_0727Congratulations to our newest on-ramp graduates (Chris missing from the picture). Let’s welcome them to our family.

Warm-up Drills
I. Row 3:00
II. 2 rounds of
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Spiderman Walk
25ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Press 5-3-1+
Work through the following 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 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%

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“Sun, Guns, and 6-pack”
21-15-9 reps of
Overhead Walking Lunges (45/25)
Toes-2-Bar
Ring Dips

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08.26.2014

20140812_100949Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
KB Swings (24/16)
SDLHP (24/16)
Hollow Rocks
III. Mobility

Impact/Focus: Power Snatch EMOTM
Warm up as needed before completing the following repetitions every minute on the minute for 8:00. Focus will be on stringing 3 quality reps together without sacrificing form.

3 x TnG Power Snatch

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“Delicate Serum”
Complete as many rounds/reps as possible in 6:00 of
10 x KB Snatch (32/24)(5L/5R)
10 x Slamballs (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Supine Ring Rows (24/20)
10 x Supermans

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08.25.2014

148701_672462066181246_9146366390968127438_nWe want to congratulate Brenna a.k.a. “Small Fry” and her husband Matt on their wedding this past weekend!

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Squats 5RM
Athletes will have 15:00 to establish a 5RM for Pause Front Squats.

4×5 Front Squats (23X0 Tempo)

Notes: STRICT 3 second pause in the bottom at absolute bottom depth. Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus) We will be using this for the upcoming Front Squat strength cycle and discussing its importance in class.

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“Detour”
5 rounds for time of
7 x Hang Cleans (155/105lbs)
10 x Handstand Push-ups
200m Run

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08.22.2014

DSC_0717Warm-up Drills
I. 8:00 AMRAP of
Row 150m
8 x Air Squats (Wall Therapy)
8 x Hollow Rocks
5 x Push Press (45lbs)
5 x Push/Split Jerk (45lbs)
II. Mobility

Impact/Focus: Deficit Deadlift
Warm up as needed before completing the following workload.

Deadlift 5-5-5-5-5

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“Windmill”
For Time:
10 x Push/Split Jerk (155/95)
10 x GHD Sit-ups
8 x Push/Split Jerk (155/95)
20 x GHD Sit-ups
6 x Push/Split Jerk (155/95)
30 x GHD Sit-ups
4 x Push/Split Jerk (155/95)
40 x GHD Sit-ups
2 x Push/Split Jerk (155/95)
50 x GHD Sit-ups

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08.21.2014

DSC_0723Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
6 x Deadlift (45lbs)
6 x Power Clean
6 x Front Squat
III. Mobility

Impact/Focus: Clean Complex
Warm up as needed before working up to a max effort for the following clean complex.

Power Clean + 2 x Front Squat + Hang Clean

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“Unique Technicians”
Complete as many rounds/reps as possible in 12:00 of
10 x Toes-2-Bar
20 x Pistols (10L/10R)
40 x Double unders

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08.20.2014

DSC_0676Warm-up Drills
I. Run 400m
II. 2 Rounds of:
4 x Turkish Get-ups (alt.L/R)
8 x Push-ups (CFGS)
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: 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%

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“Plyonomics…?”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps of
Plyo Push-ups
Tuck-ups
Split Jumps

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08.19.2014

DSC_0702Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
III. Mobility

Impact/Focus: Pause Snatch
Athletes will be led by coaches through instruction of this movement. Weights will only increase if form allows.

Pause Snatch 1-1-1-1-1

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“Homeward Bound”
Against a 15:00 Running Clock
Run 800m
In the time remaining complete as many rounds/reps as possible of
5 x Handstand Push-ups
7 x American KB Swings (32/24)
9 x Box Jump-overs (24/20)

Post rounds/reps completed to comments.

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08.18.2014

DSC_0692Warm-up Drills
I. Row 3:00
II. 2 rounds of
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Lateral Lunges
25ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Front Squat 3RM
Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat.

Front Squat 3-3-3-3-3

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“Viking Franlette”
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x Chest-to-bar Pull-ups (20/10lbs)
Post scores to comments.

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08.15.2014

10590491_10204527857263482_1093812105449349776_nPictured: Ninja Yoga

Congratulations to those of our athletes that ran in the Cigna 5K yesterday. You guys did great. Krysta even completed the race two hours after yesterday’s brutal WOD.

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
7 x KB Deadlifts (24/16)
7 x KB SDLHP
7 x KB Swings
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Sumo Deadlift
Athletes will warm up after movement instruction. Complete to workload below, increase weights as technique allows.

Sumo Deadlift 3-3-3-3-3

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“Knees High”
Complete 3 rounds for time
10 x Tire Bounds
15 x Jump Squats (95/65)
20 x Lateral Burpees
50 x Double Unders

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Skill Development
3 x 15 Back Extensions

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08.14.2014

381719_666832161466_164396123_nToday is the Manchester Cigna 5K that will begin at 6:20pm. To our knowledge Elm St. and Canal St. will be closed at 5pm. Commercial St. and the Granite St. exit should be open. However please plan ahead if planning to attend the PM classes as their will be traffic and possible parking issues.

We have several members that are racing in the 5K and we want to wish them Good Luck! If you’re free, head over to the race and support your fellow athletes.

Warm-up Drills
I. Speed Rope 3:00
II. 6:00 AMRAP of
:20 Handstand Hold
10 x Walking Lunges
10 x Hollow Rocks
III. Mobility

Impact/Focus: Handstand Skills
Athletes will be taught multiple progressions for various handstand skills to develop handstand holds, freestanding handstands, and handstand walks.

Post gymast ninja status to comments.

“Grizzly Adams”
Complete for time
400m Sandbag Portage
Then… 4 rounds of
75ft x Bear Crawl
5 x Power Cleans (135/95)
50ft x Walking Lunges (135/95, Back Rack)
Then…
400m Sangbag Portage

Notes: The 75ft Bear Crawl will consist of traveling around 3 of the poles in the gym marked with red tape outside of the platform area. If needed athletes may adjust their weights for walking lunges, then reapply weights for Power Cleans. Get some freaks!

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08.13.2014

DSC_0081Sean taking a bow? G’day sir!

Warm-up Drills
I. Run 800m
II. 3 rounds of
10 x Wallballs (20/14)
10 x Hindu Push-ups
10 x Step-ups
III. Mobility

Impact/Focus: Press 5-5-5+
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%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%

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“Binky’s Revenge”
Complete 3 rounds for time

1:00 x Max DB Thrusters (50/35lbs)
Rest :30
1:00 x Max Toes-to-Bar
Rest :30
1:00 x Max Box Jumps (24/20″)
Rest :30
1:00 x Max Rope Climbs

*Notes:Rest :30 between rounds. Score each round by total reps.

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08.12.2014

07.31.2014 014Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
Duck Walk (PVC Overhead)
Hip Opener
Pike Walk
Bear Crawl
Walking Lunges
III. Mobility

Impact/Focus: Hang Power Snatch
Warm up as needed before working up to heavy 3-repetition Hang Power Snatch. Today’s hang position will be below the knee.

Hang Power Snatch 3-3-3-3-3

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“Gymnast Construction”
Complete as many rounds/reps as possible in 14:00 of
8 x Ring Dips
10 x KB Swings (32/24)
12 x Sledgehammer Strikes (6L/6R)

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08.11.2014

DSC_0384Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x Deadlift (45lbs)
6 x Power Clean
6 x Front Squat
6 x Push Press
III. Mobility

Impact/Focus: Pause Front Squats
Warm-up with 3 sets x 5 reps before completing the following workload.

Front Squats 5 x 3 (33X0)

Notes: What’s the (33X0) mean? Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus) We will be using this for the upcoming Front Squat strength cycle and discussing its importance in class.

Post loads to comments.

“Persistence Hunting IV”
Complete as many reps/meters as possible for each movement within the time allotted.
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Pull-ups
1:00 x Burpees

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

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08.08.2014

DSC_0371Warm-up Drills
I. Speed Rope 2:00
II. 6:00 “Teamwork”
III. Mobility

Impact/Focus: Snatch Grip Deadlift
Warm up as needed (~3 sets x 5 reps) before completing the following workload. Increase weights with each set.

Snatch Grip Deadlift 5-5-5-5-5

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“Rabbit’s Foot”
Climb the Ascending as high as possible in 7:00 of
20 x Double unders, 1 x Power Clean (135/95)
20 x Double unders, 2 x Power Clean
20 x Double unders, 3 x Power Clean…

Rest 3:00

For time
50 x KB Swings

Post rounds completed and times to comments.

Skill Development
GOAT Work, Mobilize, etc…

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08.07.2014

DSC_0392Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
10 x Ring Rows
10 x Wallballs (20/14)
10 x Push-ups
III. Mobility

Impact/Focus: Barbell Row
Warm-up as needed before completing the following workload. Technique will be the focus of today’s training. Increase weights with each set.

Barbell Row 5-5-5-5-5

Post loads to comments.

“Battleship”
3 rounds for time of
20 x Medicine Ball Cleans (40/20)
20 x Slamballs (40/20)
20 x Box Jumps (24/20″)

Post times to comments.

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08.06.2014

DSC_0294Warm-up Drills
I. Row 2:00
II. 3 rounds of
6 x Press (45lbs)
8 x Hollow Rocks
10 x Russian KB Swings (24/16kg)
III. Mobility

Impact/Focus: Press 1RM
Warm up with 3 sets x 5 reps before working up to 1-repetition maximum effort for Press.

Press 1-1-1-1-1

Notes: We will be starting a Press strength cycle next week. For those who have trouble remembering their numbers, use a notebook or comment on the website so you can look back on your scores.

Post loads to comments.

“Hold On”
For time
35 x Ground-2-Overhead (45/25)
50 x Toes-2-Bar
Row 1000m

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Skill Development
3-5 Rounds for practice/familiarization
10 x Back Extensions (Snake)
10 x Hip Extensions
:20 x L-sit/Tuck Sit

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08.05.2014

07.29.2014 005Warm-up Drills
I. Run 400m
II. 5:00 Dynamic Mobility
25ft x Duck Walk
25ft x Bear Crawl
25ft x Inchworms/Cobra
25ft x Walking Lunges
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 8:00.

2 x Snatch (70-80% 1RM)

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“That Simple”
For time
Run 800m
75 x Air Squats
Run 600m
50 x Push-ups
Run 400m
25 x Pull-ups
Run 200m

Note: This workout will have a 20:00 cap.

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