Author Archives: Chase

02.24.2017

IMG_0514Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:20 x Ring Support
10 x SDLHP (24/16)
10 x Walking Lunges

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 01.06.2017 linked HERE.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (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 this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Endemic Warfare”
Complete as many rounds/reps as possible in 7:00 of
30 x Walking Lunges
12 x Ring Dips
8 x Slamball (40/20)

Rest 2:00

Complete as many rounds/reps as possible in 5:00 of
20 x Walking Lunges
8 x Ring Dips
6 x Slamball (40/20)

Post rounds/reps completed to comments.

Posted in | 3 Comments

02.22.2017

IMG_0435THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. 2:00 Speed Rope Drills
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: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.

Turkish Get-up 5-4-3-2-1-1-1

Notes: Reps are consecutive per side for today’s training. Athletes should plan to increase weight each set as possible.

Post loads to comments.

“Half GHD Annie”
Complete 25-20-15-10-5 reps for time of
Double unders
GHD Sit-ups

Post times to comments.

Skill Development
ROMWOD

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02.20.2017

16807092_1308103282569001_2616534951436620494_nThank you to the RSS Manchester USMC Poolees for joining us on Saturday morning of their IST. Good luck in Parris Island!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

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: Pause Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.

Back Squat 2-2-2-2-2 (25X1 Tempo)

Notes: There should be no failed reps during today’s training. For more information on Tempo Training Click HERE.

Post loads to comments.

“Tricycle”
Complete 4 rounds for Max Reps of the following
1:00 x Burpee Box Jumps (24/20)
1:00 x Toes-2-Bar
1:00 x Overhead Squat (115/75)
1:00 Rest

Post total reps per movement to comments.

Posted in | 6 Comments

02.17.2017

FullSizeRender-76THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x SDLHP (24/16)
10 x KB Swings
10 x Goblet Squats
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk6)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (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 this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Vector Track”
Complete for time
9 x Muscle-ups
25 x Wallball (20/14)
7 x Muscle-ups
25 x Wallball (20/14)
5 x Muscle-ups
25 x Wallball (20/14)

Post times to comments.

Posted in | 4 Comments

02.15.2017

309081_10150362791081390_690656389_8180620_207418284_nTHE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

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

Impact/Focus #1: Push Press 5-5-5 (Wk5)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5 @92.5% of 5RM

Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.

Post loads to comments.

Impact/Focus #2: Back Squat
Prepare for Glory!

Post loads to comments.

Skill Development
ROMWOD: “A New York Minute”

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02.13.2017


bustedtees.47120096-0130-4f26-929b-35bf4f30

CFNH IS OPEN FOR OUR PM HOURS TODAY:

4, 5 and 6pm are ON… Drive safe if you decide to come get some, freaks!

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

“Curtailed Mayhem”
Complete as many rounds as possible in 4:00 of
4 x Push/Split Jerk (155/105lbs)
6 x Burpees
8 x Air Squats
Rest 1 minute. Repeat for a total of 4 cycles.

Notes: There are 18 reps per round thus each rep is scored as one point. Track rounds and reps along the way and at the summation of the training evolution calculate a composite score that shows a total rep count combining all four 4:00 minute AMRAP scores. … One number, total reps, get some, freaks.

Post scores to comments.

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02.10.2017

IMG_0298ANNOUNCEMENTS:
– This Saturday (2/11) there will be no Open Gym. We have 8 athletes competing in the Heart & Swole partner competition at CrossFit Tuff in Nashua. Come down and support them!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 Armbar Stretch
10 x KB Swings
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk5)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 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 this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Post Niko”
Complete 5 rounds for time of
10 x Power Snatch (95/65)
10 x Toes-2-Bar
20 x Russian Twist (40/20)

Post times to comments.

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02.08.2017

16649128_1298650880180908_5998699041715675904_nANNOUNCEMENTS:
– This Saturday (2/11) there will be no Open Gym. We have 8 athletes competing in the Heart & Swole partner competition at CrossFit Tuff in Nashua. Come down and support them!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility

Impact/Focus #1: Push Press 5-5-5 (Wk4)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5 @90%5RM

Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.

Post loads to comments.

“Wicker Basket”
Complete for time
50-40-30-20-10 x Double unders
**25ft Overhead Walking Lunges (50/35)

Notes: This workout will have a 10:00 cap. In between the sets of double under, athletes will complete 25ft of Overhead Walking Lunges using dumbbells.

Post times to comments.

Skill Development: ROMWOD

Post impressions to comments.

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02.06.2017

16406942_1532422060137878_3749586023624994940_nANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

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: Pause Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.

Back Squat 5-5-5-5 (22X1 Tempo)

Notes: There should be no failed reps during today’s training. For more information on Tempo Training Click HERE.

Post loads to comments.

“Beasts of the East”
Complete 15-12-9-6-3 reps for time of
Handstand Push-ups
Pull-ups
Burpees

Notes: Here are two descriptive quotes to assist athletes with establishing a mental concept foundation for learning and developing their kipping Pull-up technique.
“The kipping pull-up is a little more sophisticated than the deadhang pull-up. Done correctly, it involves a hip snap that radiates up the spine and into the arms, effectively lifting the body with minimal upper body pulling.”–John Sifferman
“Kipping is whole-body, athletic, and demands coordination and agility. It is plyometric, requires flexibility of the shoulders, allows for rapid cycle time, and in totality represents an essential, unique, and powerful core to extremity motor recruitment pattern.”–Greg Glassman founder of CrossFit

Post times to comments.

Posted in | 4 Comments

02.03.2017

IMG_0200ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x Hindu Push-ups
7 x KB Swings
7 x SDLHP
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk4)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 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 this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“No and Then”
Complete as many rounds/reps as possible in 7 minutes of
10 x Hang Power Cleans (95/65)
10 x Box Jumps (24/20)

Rest 2:00

Complete as many reps as possible in 3:00 of
Thrusters (95/65)

Post rounds/reps completed and total thrusters to comments.

Posted in | 3 Comments

02.02.2016

IMG_7039ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Run Indoors
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload of Snatch. Percentages should be based of 1RM Snatch.

3 sets × 2 reps @ 80%
3 sets × 2 reps @ 85%

Notes: Compare scores to 01.23.2017.

Post loads to comments.

“Mid-Liaison”
Complete 6 rounds of (:30 work/:20 rest) for max reps of
Pull-ups
Slamball (40/20)
Push-ups
GHD Sit-ups

Post total reps per movement to comments.

Posted in | 1 Comment

Brenna

Brenna

IMG_7077Before I began my CrossFit journey I was your typical Planet Fitness member; I’d go to the gym a few times a week to run on the treadmill and use the circuit weights. I was content with my body, but I never thought of myself as strong or in great shape.
In January 2013, at the request of my good friend Lauren, I signed up for my On-Ramp class. Although I was a little intimidated to attend, after that first class I was hooked and have never looked back! I initially was only going three to four times a week due to work, but in November 2014, I switched to mornings classes and it became my daily routine. Monday through Friday at 6 a.m., I was there; ready to take on the daily WOD. I felt myself getting stronger and faster everyday….then in August 2015 I found out my husband and I were expecting our first child.

FullSizeRender (6)I immediately became nervous about weight gain, fatigue, loss of strength and endurance. Although doctors recommend not lifting over 25lbs during pregnancy, I continued with my CrossFit training after consulting with my midwife, and she agreed a healthy mom equals a healthy baby. Since I had been CrossFitting for over a year she encouraged I keep doing so. Yes, there were things I had to modify as time went on, but I personally never felt stronger! My coaches and 6 a.m. family supported me every day! I only gained 19lbs, which I attribute to RXing workouts and PRing movements that I continued until the day I gave birth (four days past my due date I showed up to my 6 a.m. class and had my son 8 hours later!).  I truly feel that keeping up my training helped me avoid many pregnancy symptoms and helped me keep the strength and endurance I needed to have a quick, natural birth to a handsome 7lb 9oz son.

After 6 weeks I got the okay to return to the gym. Post-pregnancy I have lost my baby weight, but am scaling workouts and lifting less weight. At first I had a little pity party with myself because I thought I would bounce back much faster than I have, as I’m an extremely competitive person, but I have found a new drive and motivation to slowly get myself back to where I use to be.

13445249_1084235078289157_2407258928708497166_nWithout CrossFit New Hampshire, and the coaches and friends I have made there, I know my pregnancy would have been much different and many of these things would not have been possible. I am so grateful for this support system and I know they will be right by my side during my new training journey.

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02.01.2017

16266027_1290349791011017_523244347397430947_nThank you Heidi for your amazing words. You continue to make progress everyday!

ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility

Impact/Focus #1: Push Press 5-5-5 (Wk3)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5 @85%5RM

Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.

Post loads to comments.

Impact/Focus #2: Row Intervals
Complete the following row intervals.
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m

Post times to comments.

Skill Development: ROMWOD

Post impressions to comments.

Posted in | 4 Comments

01.30.2017

IMG_0099ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

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

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

Back Squat 3-3-3-3-3 (23X1 Tempo)

Notes: There should be no failed reps during today’s training. For more information on Tempo Training Click HERE.

Post loads to comments.

“13.4 X”
Complete as many reps as possible in 10 minutes following the rep scheme 3-6-9-12-15-18,etc. of:
Clean & Jerk (135/95lbs)
Toes-2-Bar

Notes: This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post total reps completed to comments.

Skill Development
Weekly Skill Work Whiteboard. Each week we will post a list of potential skill work for you to complete throughout the week. Please choose 3-5 of these each week to complete as they will only help you improve the various gymnastics based movements.

Posted in | 4 Comments

01.27.2017

img_0097ROMWOD or Dead?

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
10 x Suitcase Deadlift (24/16)
10 x Sumo Deadlift High Pull
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk3)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 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 this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Fast Draw”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Ring Push-ups
Pistols

Post times to comments.

Posted in | 4 Comments

01.23.2017

fullsizerender-75Warm-up Drills
I. Run Indoors
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload of Snatch. Percentages should be based of 1RM Snatch.

3×1 @ 75%
3×1 @ 80%
3×1 @ 85%

Post loads to comments.

“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.

Posted in | 2 Comments

01.18.2017

16105648_1273168529395810_1794679311616420558_nTHE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft Waiters Walk
10 x Overhead Squat (45lbs)
10 x Hollow Rocks
III. Mobility

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

Overhead Squat 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: Unbroken Reps
Rotate through the following stations working to complete the assigned reps unbroken in 1:00.

4 rounds
1:00 x Wallball (20/14) (20 reps)
:20 Rest
1:00 x Sledgehammer Strikes (20 reps)
:20 Rest
1:00 x GHD Sit-ups (20 reps)
:20 Rest

Skill Development
CFNE Bulletproof Shoulders: DEMO HERE

Posted in | 1 Comment

01.16.2016

img_6399Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:20 Handstand Hold
10 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed before completing the following workload based off your 1RM Back Squat from 01.09.2016.

7 @ 65%
6 @ 70%
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%

Post loads to comments.

“Vertical Dreams”
Complete as many reps as possible in 10:00 climbing with the following rep scheme:
2-4-6-8-10 etc… x Handstand Push-ups
2-4-6-8-10 etc… x Box Jumps (24/20)

Post rep completed to comments.

Posted in | 3 Comments

01.12.2016

fullsizerender-74Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Hang Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Hang Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Hang Power Snatch (@ Knee Cap).

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

Post loads to comments.

“Oar’s Revenge”
Complete as many rounds/reps as possible in 6:00 of:
Row 250m
10 x Ring Dips

Rest 2:00

Complete as many rounds/reps as possible in 5:00 of:
Row 250m
10 x Burpees Over Rower

Post rounds/reps completed to comments.

Skill Development
Muscle up Work (Full, Transitions, Negatives, etc.)

Posted in | 2 Comments

01.11.2016

fullsizerender-73Warm-up Drills
I. Run (Indoors)
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 Press 5RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 5-rep maximum effort for Push Press.

Push Press 5-5-5-5-5RM

Post loads to comments.

Impact/Focus #2: Midline Strength
Complete 4 rounds for quality of
10 x Slamball (40/20)
15 x GHD Sit-ups
20 x Russian Twists (40/20)

WOD
5-10:00 Metabolic Conditioning

Posted in | 3 Comments

01.09.2016

img_3586

The goal and PR boards have been erased. Now let’s fill them back up!

Warm-up Drills
I. Row 2:00
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 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum effort for Back Squat.

Back Squat 1-1-1-1-1RM

Notes: This is the day many of you have been waiting for. Let’s go Freaks!

Post loads to comments.

“Hush”
Complete as many rounds/reps as possible in 10:00 of
10 x Push-ups
10 x ‘American’ KB Swings (32/24)
15 x Wallball (20/14)

Posted in | 3 Comments

UPCOMING EVENTS