Author Archives: Samy

About Samy

www.CrossFitNewHampshire.com

05.25.2017

IMG_1720

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

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

Impact/Focus: Push or Split Jerk 1RM
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Push or Split Jerk x 1-1-1-1-1RM

Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Get some, freaks.

Post loads to comments.

“Blackjack”
Four rounds for time of
9 x Burpees
15 x Slamball (40/20lbs)
21 x Wallball (20/14lbs)

Post scores to comments.

Posted in | 3 Comments

05.23.2017

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Charity is running a 9k to Home Base at Fenway on June 15, 2017… Her fundraiser page is in support of Veteran services through a Home Base program provided by the cooperation of the Boston Red Sox and Massachusetts General Hospital. Link can be found under announcements! Get some Charity!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

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

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

2R+2L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L

Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able.

Post scores to comments.

“Gymnasty-Thuglife”
Complete for time
Run 200m
20 x Pull-ups
20 x Ring Dips
Run 400m
20 x Pull-ups
20 x Ring Dips
Run 800m
20 x Pull-ups
20 x Ring Dips

Post scores to comments.

Skill Development
I. Individual Mobility/RomWOD efforts
II. 6 Rounds for quality work/max time in hold of
:15 x L-sit (rings/paralettes/hanging knee raise)
:45 x Rest/socialize
III. 4 Rounds for quality
:20 x Plank + Side Plank R + Side Plank L (total :60 work)
:30 x Rest/socialize

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05.19.2017

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WELCOME HOME STEVE!!!! YESSSSSS!!!!!!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 200m
II. 3 rounds of
3 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility

“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: Yes, this is a benchmark WOD… Get some, freaks.

Post scores to comments.

Impact/Focus: Deadlift 5×3
Warm-up with 2-3 sets of 3 reps each, increasing weight in preparation for the working sets outlined below

Deadlift 3-3-3-3-3

Notes: Heavy is relative to personal discretion considering this lift is occurring post benchmark WOD. Strive for proper form and get after it… at least we’re going to be nice and waaaaarm.

Post scores to comments.

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05.18.2017

IMG_0628-1ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

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

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

Push/Split Jerk 1-1-1-1 (92.5-95%1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes feeling frisky today can push the 95% side, while those beat up from a full throttle week thus far or perhaps prioritizing skill work can work lower percentages.

Post scores to comments.

“Event Horizon”
For time
30 x Double-unders
12R+12L x KB Snatch (24/16kg)
30 x Double-unders
10R+10L x KB Snatch (24/16kg)
30 x Double-unders
8R+8L x KB Snatch (24/16kg)
30 x Double-unders
6R+6L x KB Snatch (24/16kg)
30 x Double-unders
4R+4L x KB Snatch (24/16kg)
30 x Double-unders
2R+2L x KB Snatch (24/16kg)

Notes: Alternate arms for the KB Snatch.

Post scores to comments.

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05.17.2017

IMG_0738ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

Impact/Focus: Clean Doubles x :75 seconds
Warm up as needed (3 sets x 5 reps) before completing the following workload for Cleans (Full).
Every :75 for 7 rounds execute 2 x Full Cleans.

Post scores to comments.

“Pushing Pull”
Complete as many rounds and reps as possible in 10:00 of
Row 20kcal
10 x Burpees

Post scores to comments.

ROMWOD: “Hinge”

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05.08.2017

Congratulations to Luke and Erica on their beautiful baby daughter: Gianni Best Grilli!

Congratulations to Luke and Erica on their beautiful baby daughter: Gianna Best Grilli!

Amoskeag U19 Rugby (win) under observation... via Coach Chase.

Amoskeag U19 Rugby (win) under observation… via Coach Chase.

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

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

Impact/Focus: Power Clean Singles
Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Cleans.
Power Clean 1-1-1-1-1-1-1RM

Notes: Heavy and challenging workload today, minimum of seven solid sets at 90% plus or new 1RM should be the primary goal for the athlete seeking guidance on target working weights. Technique as always is paramount. If you’re feeling like those PR’s are within range, then by all means; Get some, freaks.

“Roman Chairs”
35-30-25-20-15 reps for time of
DB Snatch (50/35lbs)
GHD Sit-ups
Push-ups

Notes: Reps each round are total reps for DB Snatch, thus one arm does an extra rep on the odd numbered rounds. Alternate arms on each repetition.

Post scores to comments.

Skill Development
5 Rounds for quality work/max time in hold of
:30 x L-sit (rings/paralettes/hanging knee raise)
:30 x Rest
5-7 strict reps x Pull-ups or Chin-ups
Post training to comments.

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05.02.2017

80658B50-0BCB-428C-A522-57157BB4136E 2Frame-01-05-2017-11-19-24Congratulations to Anne, Heidi, and Katelyn on their performances during the Rookie Rivalry CrossFit Competition this past weekend. We also want to congratulate Darren on placing fourth in the Strongman 2.0 Competition Saturday, and Smiley Mike on his second consecutive completion of a Spartan Ultra Marathon Distance event.
…Freaks everywhere getting some!

ANNOUNCEMENTS:
– Our May On-ramp class begins Tonight at 6pm!

Warm-up Drills
I. Row 2:00
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 every 2:00 for 6 total rounds.

1 rep each arm of:
KB Snatch + KB Overhead Squat + Turkish Get-up** + KB Overhead Squat

Notes: **Perform the turkish get-up in reverse order from standing, supine, back to standing.

Post loads to comments.

“Triad Behavioral Aggregate”
Complete as many rounds and reps as possible in 14:00 of
25ft x Handstand Walk
20 x GHD Sit-ups
Row 20kcal

Notes: 25ft of Handstand Walk scales to 50ft of Bear Crawl. Count 5ft of distance as a repetition when calculating scores.

Post scores to comments.

Skill Development
I. Individual Mobility/RomWOD efforts

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04.27.2017

Nate and I (Samy) after our Tough Ruck expedition... I need pics from all you freaks that trekked with us! Thank you all so much for this.

Nate and I (Samy) after our Tough Ruck expedition… I need pics from all you freaks that trekked with us honoring our fallen! Thank you all so much for this experience.

“If I have seen so far, it is because I have stood on the shoulders of giants.” –Isaac Newton

ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each (barbell)
III. Mobility

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

Push/Split Jerk 4-4-4-4 (80% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.

Post scores to comments.

“Grindin”
Complete as many rounds/reps as possible in 12:00 of
Row 250m
6,9,12 … x Burpees
6,9,12 … x Slamball (40/20lbs)

Notes: Row distance per round remains the same while Burpees and Slamball climb reps as shown. Get some, freaks.

Post scores to comments.

Skill Development: Turkish Get-ups
Warm-up as needed before completing the following sets/reps of Turkish Get-ups.
2R+2L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L

Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able.

Post scores to comments.

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04.25.2017

FullSizeRenderANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

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

Impact/Focus: Snatch Triples x :90
Warm-up as needed before completing the following every :90 seconds for seven total efforts/rounds. Every :90 execute 3 x Snatch (full). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary weights before the clock starts.

Every :90 for 7 rounds: 3 x Snatch (full;touch-n-go)

Notes: Go heavy, but do it well. This is the full Snatch Olympic Lift, with the barbell received in the bottom of the Overhead Squat position. Emphasis will be on ‘touch and go’ style barbell cycling in order to improve Olympic Lifting efficiency during our heavy training sessions as well as develop barbell cycling metcon capacity.
Get some, freaks.

Post loads to comments.

“Fight-Tasked”
Complete the following for time
21 x Wallball (20/14lbs)
21 x Sumo Deadlift High-Pull (BB:75/55lbs)
21 x GHD Sit-ups
21 x Push Press (BB:75/55lbs)
21 x American KB Swing (24/16kg)
Then…
15 x Wallball (20/14lbs)
15 x Sumo Deadlift High-Pull (BB:75/55lbs)
15 x GHD Sit-ups
15 x Push Press (BB:75/55lbs)
15 x American KB Swing (24/16kg)
Then…
9 x Wallball (20/14lbs)
9 x Sumo Deadlift High-Pull (BB:75/55lbs)
9 x GHD Sit-ups
9 x Push Press (BB:75/55lbs)
9 x American KB Swing (24/16kg)

Post scores to comments.

Skill Development
I. Mobilize
II. See your Coach post WOD if you should seek some helpful guidance for Skill Development Conditioning.

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04.20.2017

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“Smiley” Mike Justason finishing fifth out of ‘about 1000 competitors from all divisions’ during this past weekend’s Tough Ruck 26.2 mile marathon. Ruckers wore rucks weighing an average of 30-55lbs; the packs were carried while being adorned with the names of fallen service men and women, firefighters, police, and emergency personnel.

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

Impact/Focus: Max Effort Cleans
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Clean x 5-3-3-1-1-1RM

Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition effort. These are Full Cleans, with the bar received in the full Front racked squat position after pulling the weight from the floor. Get some, freaks.

Post scores to comments.

“Beauty & The Beast”
3 Rounds for time of
7 x Bar Muscle-ups
25 x Thrusters (75/55lbs)

Post times to comments.

Skill Development: MOBWOD or ROMWOD
Choose to perform from the following Mobility areas of emphasis or execute a daily ROMWOD, feel free to also select poses of choice (see ROMWOD.com movement index) to work through as well.
Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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04.18.2017

IMG_9956Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Snatch Doubles x :75 Repeats
Warm-up as needed before completing the following every :75 seconds for eight total efforts/rounds. Every :75 execute 2 x Power Snatch. Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary weights before the clock starts.

Every :75 for 8 rounds: 2 x Power Snatch

Notes: Go heavy, but do it well. Emphasis will be on barbell cycling in order to improve Olympic Lifting efficiency during our heavy training sessions as well as develop barbell cycling metcon capacity. Get some, freaks.

Post loads to comments.

“Hel-Rowww”
3 Rounds for time of
Row 500m
12 x Handstand Push-ups
21 x Box Jumps

Post times to comments.

Skill Development
I. Mobilize
II. L-sit/Ring Support drills (see whiteboard for guidance)

Posted in | 2 Comments

04.14.2017

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ROMWOD has been reinforced via Dr. Marilyn! Thanks, “M”!

 

Fair Winds and Following Seas (roads/trails) to those embarking on this year’s Tough Ruck memorial event in the beautiful united effort to honor our fallen heroes by enduring a 26.2 mile Ruck. Get some, freaks!

Warm-up Drills
I. 3 Rounds for quality of
Run x 3 Indoor Laps (~200m)
10 x Walking Lunges
10 x Hollow Rocks
II. Mobility

Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 10 steps of walking lunges (back rack).

10 steps x Walking Lunges (Back Rack)

Post loads to comments.

 

“Purgatory 14”
14:00 AMRAP of
5 x Muscle-ups
10 x Burpees
20 x Abmat Sit-ups

Post scores to comments.

Skill Development
I. Mobility work
II. Myofascial Release (Roll and mash/smash)

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04.13.2017

IMG_0123Warm-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: Push or Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Push or Split Jerk x 5-4-3-2-1RM

Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Unless strange ritualistic nature kicks in these sets should come from the rack versus the floor. Get some, freaks.

Post loads to comments.

“Volume Frequencies”
6 Rounds for time
12 x American KB Swings (32/24kg)
40 x Double-unders

Post times to comments.

Skill Development
I. Mobility work
II. Myofascial Release (Roll and mash/smash)

Posted in | 4 Comments

04.11.2017

Frame-10-04-2017-09-16-28Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes every :90 second for 7 Rounds:
I. Strict HSPU
3-3-3-2-2-1-1
*Increasing Deficit if possible.
II. Kipping HSPU
5-5-5-3-3-3-1
*Increasing Deficit if possible.
III. Stinkbugs
8-8-6-6-4-4-4

Post scores to comments.

“Run Sam’which”
Complete the following for time
Run 200m
25 x Thrusters (95/65lbs)
Run 200m
25 x Pull-ups
Run 200m
25 x Hang Power Cleans (95/65lbs)
Run 200m
25 x Slamball (40/20lbs)
Run 200m

Post times to comments.

Skill Development
*See whiteboard for guidance.

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04.07.2017

IMG_0512Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Clean
5 x Front Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Clean & Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean & Jerk.

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

Post loads to comments.

“Luck’s Got Nothing To Do With It”
Complete as many rounds/reps as possible in 12:00 of
7 x Handstand Push-ups
10 x Toes-2-Bar
13 x Box Jumps (24/20”)

Skill Development
*See guidelines on whiteboard

Posted in | 3 Comments

04.04.2017

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Thank you Carl & Brian for fixing and finishing the installation effort for our Crossover Symmetry wallmounts!

ANNOUNCEMENTS:
–Our April On-Ramp class begins TONIGHT April 4th at 6pm. Tell your friends!

Warm-up Drills
I. 3 Rounds for quality of
1:00 x Jump Rope
10 x Walking Lunges
10 x Abmat Sit-ups
II. Mobility

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

Notes: Abmat Sit-ups have feet anchored with dumbbell(s). Get some, freaks!
Reference link for 01.28.2016 HERE.

Post scores to comments.

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

Turkish Get-up 2-2-2-1-1-1-1

Notes: Reps are consecutive per side for today’s training. Athletes should plan to increase weight each set as possible. Keep weights challenging and progressive in the skill’s development yet not so heavy that an ability to unleash hell during Full Snatch Wednesday is relatively inhibited as a result. Smarter then harder, freaks.

Post loads to comments.

Posted in | 6 Comments

03.30.2017

Frame-29-03-2017-08-32-08

ANNOUNCEMENTS:
–Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends!
 

Warm-up Drills
I. 2 Round for quality of
Run 3 Indoor Laps
10 x Back Squat (barbell)
10 x KB Sumo Deadlift (24/16kg)
:15 x Handstand Hold (kick-up to wall)
II. Mobility

 

“Beasts of Burden”
Complete for time
10-8-6-4-2 x Tire Flip + Bound
10-8-6-4-2 x Handstand Push-ups
10-8-6-4-2 x Back Squat (BW x 1.5)

Note: Round 1 will consist of 15 x Tire Flips and Bounds, 10 x Handstand Push-ups, and 10 x Back Squats. Continue with the rep scheme above for the remaining 4 rounds. Back Squat weights should be scaled to 1.25, 1, .75 etc as necessary. Each tire flip + bound is defined as one flip of the tire followed by a bounding jump (not onto tire as a box jump) into the center of the tire and out the other side. Get some, freaks.
Reference WOD: April 8, 2014 link found HERE.

Post scores to comments.

Skill Development
5 Rounds for quality work/max time in hold of
:30 x L-sit (rings/paralettes/hanging knee raise)
:30 x Rest
5-7 strict reps x Pull-ups or Chin-ups

Post training to comments.

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03.28.2017

Frame-27-03-2017-09-29-31Warm-up Drills
I. Run Indoors
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

“Choose Your Own Adventure Part 2”
Complete Four Rounds of the following workload for each respective movement/station as quickly as possible.
1:00 or 7 x Power Clean (165/110lbs)
1:00 or 10 x Pull-ups
1:00 or 20 x GHD Sit-ups
Rest 1:00

Notes: Athletes may either grind through a ruthless time trial workload for the entire minute or perform a max effort sprint/unbroken set of work; this ensures maximal rest and thus better repeat maximal efforts across the day’s training. Get some, freaks.

Post scores to comments.

Skill Development
ROMWOD: “Open Series: 17.5”

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03.21.2017

IMG_0032”And it’s the chance — to find out what I could [really] do… No, I don’t like work. I’d much rather laze about and think of all the fine things that could be done.
I don’t like work, no man truly does. But I like what is in the work… The chance to find yourself.
Your own reality. For yourself, not for others. What no other man can ever know.”
–Marlow, Heart of Darkness

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

“Choose Your Own Adventure”
Complete the following workload for each respective movement/station as quickly as possible.
1:00 or 15 x Toes-2-Bar
1:00 or 3 x Shuttle Sprints
1:00 or 20 x Russian Twists (40/20lbs)
1:00 or 10 x Burpees

Notes: Athletes may either grind through a ruthless time trial workload for the entire minute or perform a max effort sprint/unbroken set of work; this ensures maximal rest and thus better repeat maximal efforts across the day’s training. Get some, freaks.

Post scores to comments.

Skill Development
ROMWOD: “Strong Foundation”

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03.16.2017

FullSizeRenderWarm-up Drills
I. 2 Rounds of
Row 500m
10 x Push-ups
10 x V-ups
II. Mobility

“Heisenberg”
5 Rounds for time of
8 x Push/Split Jerk (155/105lbs)
10 x Box Jumps (24/20”)
18 x GHD Sit-ups

Post scores to comments.

Row Intervals
7 Rounds, each for time of
Row 250m x 1:00 Rest

Post best and worst times to comments.

Posted in | 2 Comments

03.14.2017

Screen Shot 2017-03-13 at 11.02.37 PMWEATHER ADVISORY: Due to the inclement weather and significant snow accumulation we will be closed for the remainder of classes Tuesday March 14, 2017. Please check back here for updates regarding Wednesday’s classes that may be effected. Stay safe and remain frosty, freaks!

Warm-up Drills
I. Speed Rope 3:00
II. 2 rounds of
10 x Push-ups
10 x Hollow Rocks
10 x Stationary Lunges
II. Mobility

“Tiger Stripe”
Complete for time
50-40-30-20-10 reps of
Double-unders
Ring Push-ups

Post scores to comments.

Skill Development
ROMWOD: “Ready for the Unknown”

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UPCOMING EVENTS

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