Author Archives: Chase

10.20.2014

DSC_0067Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!

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

Impact/Focus: M.E. Back Squat 
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Back Squat 1-1-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

“Grace”
For time
30 x Clean & Jerk (135/95)

Post times to comments.

Skill Development
3 rounds of
:25 Handstand Hold
20 x Knees-2-Elbows (Strict)
20 x Abmat Sit-ups

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10.17.2014

DSC_0445Warm-up Drills
I. Run 800m
II. 3 Rounds of
8 x KB Swings
8 x Abmat Sit-ups
8 x Mountain Climbers
III. Mobility

“Reminiscent”
Complete for time
100ft Walking Lunges
12 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
10 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
8 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
6 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
4 x DB Snatch (50/35)
10 x Toes-2-Bar

Notes: Of course we’re going to encourage overhead portages during the Walking Lunges, 45/25lbs should work nicely.

Post times to comments.

Skill Development
Complete at your own pace
3 rounds
10 x Back Extensions
:20 x Ring Dip Static Hold

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10.16.2014

DSC_0417Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Power Cleans (45lbs)
7 x Burpees
10 x Air Squats
III. Mobility

Impact/Focus: M.E. Press
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Press.

Press 1-1-1-1-1

Notes: Those athletes that are less experienced or are still newly exposed to the overhead lifts will be working up to heavy (read: immaculate form) 3 or 5 rep maximums as needed. When we hit 5-5-5+ next week we will be using our 1-rep maximum calculators to estimate a starting point from which we will be able to determine appropriate % based sets/reps.
1-Rep Maximum/Percentage Calculator

Post loads to comments.

“A Harsh Tribunal II”
Complete as many rounds as possible in 4:00 of
3 x Hang Power Cleans (135/95lbs)
6 x Push-ups
10 x Pistols (5L/5R)

Rest 1 minute. Repeat for a total of 4 cycles.

Notes: Looking for an additional challenge? Ask for Plyo Push-ups (Ouch).
Athlete’s will be encouraged to select a Hang Power Clean load that they find challenging but are able to execute for 3 ‘Unbroken’ repetitions;

Post rounds/reps completed to comments.

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10.15.2014

64355_768364479876220_815189437491950188_nWarm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Bear Crawl
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Spider Walk
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus #1: Deadlift 5-5-5+
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the ‘+’ means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Impact/Focus #2: Bench Press 5-5-5-5-5
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.

Bench Press 5-5-5-5-5

Notes: Partner up. Athletes will be working through challenging sets no greater than 75% of any previous personal record (as a guideline for safety and to help ensure the focus remains on refreshing/establishing proper mechanics through the lift). The transfer of strength gained through proper lifting technique here is invaluable and often overlooked.

“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.

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10.14.2014

DSC_0184Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Good Mornings
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squats
III. Mobility

Impact/Focus: Snatch Work
Warm-up as needed before completing the workload below. Reference 09.30.2014 for %’s.

I. EMOTM for 8:00: 2 x Snatch (75-80% 1RM)
II. Snatch Pulls: 3×3 (105% 1RM)

Notes: We will begin to implement additional strength work throughout the week. The following training layout indicates that the athlete will complete the 8:00 every minute on the minute work, then after completion work through their sets of snatch pulls.

Post loads to comments.

“Quest”
Complete as many rounds/reps as possible in 16:00 of
10 x Handstand Push-ups
20 x Box Jumps (24/20)
30 x Abmat Sit-ups
40 x Wallballs (20/14)
50 x Calorie Row

Post rounds/reps completed to comments.

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10.13.2014

Seminar141012_MedColumbus Day we will be open normal gym hours. For those that have the day off come in a slay this fun workout.

Congratulations to Luke for completing his Level 1 course down at Reebok Headquarters this past weekend!

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

Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the workload below.

Back Squat 7-7-7-7

Notes: Throughout the upcoming back squat cycle we will be working with various rep ranges and percentages. Your coaches cannot stress the importance of keeping a workout log of your workouts. This will allow you to know your baseline numbers and see your improvement, but also allow classes to flow smooth if you have your numbers available rather than “guessing” what you completed the previous week.

Post loads to comments.

“Helen”
Complete 3 rounds for time of
Run 400m
21 x KB Swings (24/16)
12 x Pull-ups

Post rounds/reps completed to comments.

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10.10.2014

DSC_0354Mmmmmmm Reese’s…

CFNH Halloween Party: Saturday Oct 25th @ 5:00PM. We are planning to have everyone meet at the gym for a few hours and then head as a group to Spooky World in Litchfield, NH. Families and friends are welcome. Please RSVP in the Facebook event or let a coach know so we can get an accurate head count for group tickets to Spooky World.  RSVP Here

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x KB Deadlift (24/16)
6 x SDLHP
6 x Goblet Squats
III. Mobility

Impact/Focus: M.E. Deadlift
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

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

Post loads to comments.

“Optimal Fun”
Complete 21-15-9 reps of
Front Squats (135/95)
*400m Slamball Portage (40/20)

Notes: Athletes will complete a 400m run portage with a slamball in hand. The workout will end once the final run is completed.

Post times to comments.

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10.09.2014

DSC_0907Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: Snatch/Clean & Jerk Technique
Athlete will use this time reviewing the Snatch or Clean & Jerk technique. This will be strictly barbell/PVC work to prepare you for the workout.

“Southern Triangle”
Complete as many reps as possible in 10:00 of
20 x Ground-2-Overhead (95/65) (75/55)
7 x Bar Facing Burps
15 x Ground-2-Overhead (135/95) (95/75)
7 x Bar Facing Burpees
10 x Ground-2-Overhead (155/115) (115/85)
7 x Bar Facing Burpees
5 x Ground-2-Overhead (185/135) (135/105)
7 x Bar Facing Burpees
Then as many reps as possible x Ground-2-Overhead (225/155) (155/125)

Rest 3:00

Complete as many rounds/reps as possible in 6:00 of
10 x Hollow Rocks
10 x Superman Rocks
15 x Air Squats

Notes: For today’s workout, Ground-2-Overhead means the athlete’s choice of either using the Snatch or Clean & Jerk. There will be two recommended weight levels of this workout to choose from based off your current level of progression with the olympic lifts. These are guidelines, but scaled athletes should plan to increase weights 10-20lbs per set to achieve maximum efficiency with the movements being performed.

Post total reps completed for Part 1 and rounds/reps completed for Part 2.

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10.08.2014

DSC_0003Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
Medicine Ball Cleans (40/20)
Push-ups (CFGS)
III. Mobility

Impact/Focus: Bench Press
Warm up using 3 sets x 5 reps before completing the following workload.

Bench Press 3-3-3-3-3

Post loads to comments.

“Blackjack AMRAP III”
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14)
15 x KB Swings (32/24)
21 x Double unders

Post rounds/reps to comments.

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10.07.2014

Half MarathonCongrats to Gerry for finishing the Millennium Half Marathon, this was his first half marathon. We’re proud of your progress over the past few months. Keep up the hard work.

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

Impact/Focus: Power Snatch Complex
Warm up as needed after movement instruction. Complete the following complex before increasing weight.

Power Snatch + Hang Power Snatch

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“Tabata ‘Ello”
Complete 8 Rounds of Tabata intervals (:20 on x :10 rest) for each of the following movements.
Row (kcal)
Push Press (95/65)
Box Jump Overs (24/20)
GHD/Abmat Sit-ups

Post total reps per movement (kcal on rower) to comments.

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10.06.2014

10155993_763187503727251_234511618194522814_nWarm-up Drills
I. Run 400m
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
Warm up as needed before completing the following workload. Athletes will have 15-20:00 to complete their strength training for today.

Back Squat 3-3-3-3-3

Post loads to comments.

“Ringling Brothers”
Complete 4 rounds for time of
Run 400m
20 x Ring Dips
15 x Toes-2-Bar

Post times to comments.

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10.03.2014

1-2Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Medicine Ball Cleans
7 x KB Swings (24/16)
10 x Supermans
III. Mobility

Impact/Focus: Snatch Grip Deadlift
Warm up using 3 sets x 5 reps, before working up to a heavy triple set of snatch grip deadliest.

Snatch Grip Deadlift 3-3-3-3-3

Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop.

Post loads to comments.

“Team Deck of Cards”
Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Hearts = Wallball (20/14)
Diamonds = Sledgehammer Strikes (Reps=each side)
Clubs = Hollow Rocks
Spades = Ring Rows
Joker 1= 25 Burpees
Joker 2= Run 400m
Jacks, Queens, Kings = 10 reps
Ace = 11 reps

Enjoy!

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10.02.2014

1Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

Impact/Focus: Clean & Jerk Singles
Warm-up as needed before completing the following workload.

Clean & Jerk 1-1-1-1-1

Notes: Athletes will be focusing on technique before increasing weights. This is not a 1RM attempt unless you are feeling good and have shown movement efficiency.

Post loads to comments.

“Critical Suck”
3 rounds for time of
100ft x Walking Lunges (24/16kg)
30 x GHD/Abmat Sit-ups
10 x Turkish Get-ups (5L/5R, 24/16)

Notes: You can thank Staci for inspiring today’s workout name. Oh, and just a hint for the walking lunges forward and reverse; If you constantly feel you are falling sideways open the width of your stance and maintain the space between your feet during the walks forward and back. Keeping the feet close to in-line is a common practice that many athletes accidentally execute during lunges that add a serious degree of difficulty.
On an additional note, breaking the movement down into a mental game is highly recommended. Try thinking through the process of Step, then lower rear knee to ground while front knee remains BEHIND toes, Rise, Step, Repeat… This has two values in practice: 1. Reinforcing safe and proper body position through the lunges (avoiding the common ‘knee slide’ issue) 2. Gives everyone something to focus on besides the repetitive thought process of how hellish training can be.

Post times to comments.

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10.01.2014

DSC_0845Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
25ft Hip Opener
25ft Pike Walk
25ft Bear Crawl
25ft Walking Lunge w/ Twist
25ft Inchworms/Hollow Hold
III. Mobility

Impact/Focus: 1K Time Trial
During the warm up row, athletes will be focusing on their rowing technique and efficiency. This will allow you to prepare for the time trial below.

Row 1000m
Rest 2:00
500m (Recovery Pace)

Post times to comments.

“Disciplined Effort”
Complete as many rounds/reps as possible in 18:00 of
20 x Ring Push-ups
20 x Ground-2-Overhead (45/25)
20 x  Box Jumps (24/20)
20 x Mountain Climbers (2ct)

Post times to comments.

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09.30.2014

10347427_759843670728301_3442851326875208186_nThis weekend CFNH did it’s part to help support the fight to find a cure for ALS with the MDA Muscle Walk. We were happy to be a part of it, and are excited to be involved next year.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
7 x Klokov Press (45/PVC)
7 x Overhead Squats
7 x Good Mornings
III. Mobility

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

Snatch 1-1-1-1-1

Notes: Athletes with mobility issues will be focusing on receiving the snatch in bottom position. Technique will always take precedence over load in this instance.

Post loads to comments.

“Bat Cave”
Complete as many rounds/reps as possible in 12:00 of
10 x KB Swings (32/24)
15 x V-ups
30 x Double-unders

Post rounds/reps completed to comments.

Skill Development
Bulletproof Shoulders: Click Here for Video

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Jeff

DSC_0616

DSC_0616I joined CrossFit on Labor Day 2013 after a friend involuntarily signed me up for ramp.  I had asked how he was getting in shape and I hadn’t made any progress all summer on my own.  Not one to back down, I showed up knowing it wouldn’t’ stick.  I hate push-ups; pull ups etc. and I wasn’t eating salads for anyone. The truth was I had done all the usual tricks to get “back in shape” and getting nowhere.

I had nothing to lose.

I showed up for the 3 week ramp class and had to be voted “least likely to ever be seen again”.  I came in last at everything. I played along and just kept showing up every day, with my only goal, just show up. After the first week I had a streak I didn’t want to break.   I followed the work outs and coaching and started noticing some days I felt great and some days I was in quicksand.  I tied it back to what I ate the day before and ate more of the stuff that gave me the good days with the help of the nutrition coaching.   I heard, “we don’t diet and exercise, we fuel and train”.   I found it absolutely true and good days are a lot more fun.

599465_10151288928203642_1300293307_n (1)

Since joining, I’ve run 5k’s, 10k, 10 mile and both ran & rowed a half marathon. I’ll never be a runner, but CrossFit has given me the freedom to do whatever I want. I’ve dropped 48 lbs to date and 8 pants sizes.  Most of my power lifts have doubled or tripled and cardio is exponentially better.  For an hour a day, my only regret is not starting sooner. I can’t wait to see what’s in store for year 2.

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Kerri

10348542_10152366639165318_2449896231719642780_n (1)

10348542_10152366639165318_2449896231719642780_n (1)

I’m not one of those people who has always been in shape; I don’t have a sports or fitness background. In fact, I spent my entire 20s largely inactive and at a weight and body fat level far from healthy. I started running in my early 30s and even completed a half-marathon but it wasn’t until I started Crossfit that I really changed the course my life was on. I have an old co-worker to thank for that. Everyday, he’d come into the office and describe to me his workout of the day, and everyday I’d tell him how horrific it sounded and ask why I’d ever want to put myself through that. I was perfectly happy running and going to Zumba classes two or three times a week. Or so I thought. That co-worker of mine gave me a gift certificate good for two weeks of Crossfit for Christmas that year. And so two days after Christmas in December of 2011, I found myself in a cold warehouse gym at 6AM, terrified of everything and everyone around me.

image3I am not gifted with natural athletic ability. I didn’t discover I was really good at Crossfit after a few months at it; in fact, I was really bad at it. It took me nine months to get a kipping pull up and to this day, I can only do double-unders when the planets are perfectly aligned and no one is looking at me. Olympic lifts are just now starting to click for me. You get the picture. But the one thing I can do is work really hard. And when you put in the work, you start to achieve things you didn’t think were possible. There is no better feeling than that.

I can honestly say I am a completely different person than the one who walked into that gym nearly three years ago. I don’t mean just physically, though my body has certainly transformed. Crossfit has changed who I am mentally as well. It has given me confidence and taught me perseverance and instilled in me an indomitable will to conquer the challenges I am faced with, be they in the gym or in my everyday life.

image2

You don’t expect the average person to look and feel better in their late 30s compared to their late 20s, but I’ve proven to myself that it’s never too late to change your life.

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09.29.2014

10665919_10204991509737143_5779941877114730155_nWe want to congratulate Mike Carpenter on his awesome performance this weekend at the Disney Fit Challenge. This was his first competition and he finished 18th overall in the scaled division, 2nd in his age group! Keep up the hard work Mike.

Warm-up Drills
I. Run 400m
II. 3 Rounds for Quality of
10 x Air Squats/Back Squats (45lbs/PVC)
10 x Push-ups
10 x Hollow Rocks
III. Mobility

Impact/Focus: Back Squat
Warm up as needed before completing the following workload. Athletes will have 15-20:00 to complete their strength training for today.

Back Squat 5-5-5-5-5

Notes: This is not a 5RM test. The goal is technique and movement review preparing for our next back squat strength cycle starting next week.

Post loads to comments.

“A Weightliftin Gymnast?”
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Thrusters (95/65)

Notes: Athletes looking for a different version of the workout are encouraged to substitute DB/KB Thrusters respectively.

Post times to comments.

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09.26.2014

DSC_0862Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Ring Rows
7 x Good Mornings (45lbs)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Sumo Deadlift Triples
Against 15:00 clock warm up as needed (3 sets x 5 reps) before working up to a heavy three reps for Sumo Deadlift.

Sumo Deadlift 3-3-3-3-3

Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop.

Post loads to comments.

“Stink Eye”
Complete as many Rounds/Reps as possible in 15:00 of
6 x Sandbag Ground-to-Shoulder
10 x Weighted Abmat Sit-ups (20/14lbs)
14 x Weighted Pistols

Post rounds/reps completed to comments.

Skill Development
2 rounds (:30 work/:30 rest) of
L-Sit
Superman Hold
GHD Hold

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09.25.2014

DSC_0822Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean
5 x Front Squat
5 x Press
III. Mobility

Impact/Focus: Heavy Thruster Doubles
Warm up as needed before completing the workload below.

Thruster 2-2-2-2-2

Notes: Today’s thrusters will be taken from the floor beginning with either a Power Clean or Clean. If the athlete chooses to clean the weight, they are allowed to move directly into their first thruster from the squat position.

“Cobra Strike”
Complete for time
Run 800m
30-20-10 reps of
Slamball (40/20)
Renegade Rows (50/35)

Notes: The renegade row repetition is as follows from the plank position; push-up, left-arm row, push-up, right-arm row.
Post times to comments.

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09.24.2014

mmexport1411167170345Congratulations to the new Mr. and Mrs. Bai Chen!

Warm-up Drills
I. Row 3:00
II. 3 rounds of
5 x Pull ups
7 x Shoot-through complex
10 x Push-ups
III. Mobility

Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.
Pull-ups/Static Dips
Pull-ups/Ring Dips
Muscle-up Transition Work
Deadhang Muscle-ups
Muscle-ups (CFGS)

“The Bell Tolls”
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB/DB Snatch (32/24, 50/35)
10 x Toes-2-Bar
Row 250m

Post rounds/reps to comments.

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