The Blog

08.26.2016

FullSizeRender-49Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before working to establish the heaviest weight in the following snatch complex.

Snatch + Hang Snatch + Overhead Squat

Post loads to comments.

“Ariel”
Complete for time
18-15-12-9-6-3 reps of
Row (Calories)
Ring Dips

Post times to comments.

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08.25.2016

IMG_0101Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: O-Course AMRAP

“Double-Down” Partner WOD

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. 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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08.24.2016

FullSizeRender-48Warm-up Drills
I. Row 2:00
II. 1-2 rounds of
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Front Squat
Warm up as needed (~3 sets x 5 reps) before completing the following workload.
Front Squat 1-1-1-1 @ 95% 1RM

Notes: Warm-up weights should facilitate four working sets of one repetition each at 95% of individual Front Squat single repetition maximum.

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed before completing the following workload for Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2

Notes: Athletes may increase weights as long as proper form allows.

WOD
5-10:00 Metabolic Conditioning

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08.23.2016

IMG_0098Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Power Clean (barbell)
5 x Push Press (barbell)
10 x Abmat Sit-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 3 reps each) before before completing the following workload every ninety seconds (:90) for five rounds total.

Power Clean x 3 reps (every :90 x 5)

Notes: The warm-up is untimed; ensure that enough weights are staged to facilitate increases each set. Guidance range would be 75% and north of 1RM Power Clean; warm-up sets and reps should facilitate this. Get some, freaks.

Post scores to comments.

“Ovah-Undah”
Run 200m
30 x Wallball (20/14lbs)
30 x American KB Swings (32/24kg)
Run 400m
20 x Wallball (20/14lbs)
20 x American KB Swings (32/24kg)
Run 800m
10 x Wallball (20/14lbs)
10 x American KB Swings (32/24kg)

Skill Development
Cumulative :60-1:20 of L-sit (rings or static set-up)
After finishing the midline static work engage in some dedicated mashing and mobilizing for 5-10 minutes.

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08.22.2016

1429016000 (1)Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Mobility

“22 A Day to None”
The Veteran Suicide Prevention WOD
Complete the following for time:

22 x Burpees
22 x Overhead Squats (95/65lbs)
22 x Slamball (40/20lbs)
22 x Thrusters (95/65lbs)
22 x Push-ups
22 x Power Snatch
22 x Double-unders (Single-unders 3:1)
22 x Pistols
Row 22 (kcal)
22 x Wallball (20/14lbs)
22 x Pull-ups
22 x Box Jumps (24/20’’)
22 x Push Press (95/65lbs)
22 x Walking Lunges (R+L=44reps)
22 x SDHP (95/65lbs)
22 x Power Cleans (95/65lbs)
22 x HSPU’s (Stinkbugs 2:1)
22 x TTB/K2E
22 x Air Squats
22 x American KB Swings (24/16kg)
22 x GHD/Abmat Sit-ups
22 x Medicine Ball Cleans (20/14lbs)

Post scores to comments.

In 2012, the Department of Veterans Affairs’ study on veteran suicide concluded that 22 veterans a day take their own lives. That’s 8030 veterans annually from all eras of war including WW2, Korean, Vietnam, Iraq and Afghanistan. That’s more suicides annually than the total American deaths during Operation Iraqi Freedom and Operation Enduring Freedom (Afghanistan) since the wars began. This is a shocking number that many find hard to believe.

Veterans are committing suicide in these high numbers attributed to triggering points:

  • Depression
  • Survivor’s guilt
  • Self-blame for mission failure
  • Impaired thinking caused by alcohol or substance abuse
  • An Altered worldview due to post-traumatic stress
  • Traumatic brain injury.

Since the inception of Active Heroes, the programs have adapted to identify the triggering points associated with veteran suicide. Active Heroes has national programs in every state and regional programs serving with locations.

  • Active Challenges – Free events, seminars and Team Leader trainings for every state.
  • Peer mentors, business partners and resources in every state
  • A Military Family Retreat Center located in Shepherdsville, KY
  • A Military Family Community Center in Louisville, KY

For more information on Active Heroes or to donate please click HERE

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08.19.2016

FullSizeRender-47

Congratulations to our August on-ramp graduates Jayce, Doug, Meg, and Luke (not pictured). Please welcome them to our community!

ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Snatch EMOTM
Complete the following movement every minute on the minute for 10:00.

5 sets of 2 x Snatch
5 sets of 1 x Snatch

Post loads to comments.

“Kind of Regional Event 7”
Complete for time
21 x Thrusters (95/65)
5 x Rope Climbs
15 x Thrusters (95/65)
3 x Rope Climbs
9 x Thrusters (95/65)
1 x Rope Climb

Post times to comments.

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08.18.2016

IMG_0366

Post workout euphoria from our good friend Derk who dropped in for WOD while back in town.

ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
3 x Rope Pulls (Floor to Standing)
:15 x Handstand Hold
10 x Hollow Rocks
III. Mobility

Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following:
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks

Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.

Post scores to comments.

“Badlands”
Complete 3 rounds for time of
Run 400m
10 x Tire Flips
25 x GHD Sit-ups

Post times to comments.

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08.17.2016

IMG_0220ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Hindu Push-ups
10 x KB Swings
III. Mobility

Impact/Focus #1: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: “Erg Intervals”
Complete 5 Rounds of the following for best time possible during each effort.
Row 500m
Rest 1:00

Notes: Minimum scoring data would be high and low scores + avg (if possible). Athletes should aim to keep scores within :10 of one another.

Post times to comments.

WOD
5-10:00 Metabolic Conditioning

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08.16.2016

Mckenna, Glover“Greater love hath no one than this; that they lay down their life for their friends.”

“MCKENNA & GLOVER”
2 Rounds for time
10 x Power Cleans (165/110lbs)
50 x Overhead Walking Lunges (45/25lbs)
50 x Double-unders
8 x Power Cleans (165/110lbs)
40 x Overhead Walking Lunges (45/25lbs)
40 x Double-unders
6 x Power Cleans (165/110lbs)
30 x Overhead Walking Lunges (45/25lbs)
30 x Double-unders
4 x Power Cleans (165/110lbs)
20 x Overhead Walking Lunges (45/25lbs)
20 x Double-unders
2 x Power Cleans (165/110lbs)
10 x Overhead Walking Lunges (45/25lbs)
10 x Double-unders

Notes: Each round is comprised of the entire workload shown above (total per round = 30 x Power Cleans, 150 x Double-unders, and 150 x Overhead Walking Lunges).
Scaled HERO WOD substitutions: Power Cleans @ 115 and 75lbs respectively, 1:1 for Doubles to Singles (this is specific to this WOD only), and unweighted walking lunges. The objective time limit gives additional incentive to move expeditiously through this challenging evolution.

Post scores to comments.

Thank you to all those who participate with us today in remembering the tragic sacrifice these two heroes made on this day in 2006…

  “Captain John McKenna in command of a Marine foot patrol in Fallujah, were ambushed with sniper and small arms fire by Mujihadeen insurgent fighters. During the attack’s commencement Lance Corporal Michael Glover, who was the point man for the patrol and had just reached the opposite corner of an intersection was struck by enemy sniper fire and lay mortally wounded on the ground. Capt McKenna immediately called for his men to throw smoke grenades around LCpl. Glover to conceal and obscure him from incoming rounds. Captain McKenna ordered his men to maintain their defensive positions and establish cover as he sprinted into the cloud of smoke in order to aid LCpl. Glover. As Captain McKenna was dragging LCpl. Glover to safety a sniper round hit him in the head, killing him instantly.
  Captain John McKenna received the Silver Star for his incredible actions that day. Ignoring his own imminent peril from heavy incoming fire, Captain McKenna ran into the intersection in an effort to save his Marine. While exposed to enemy fire he calmly knelt next to the stricken Marine, assessing his condition. Captain McKenna began dragging LCpl Glover towards cover and a Corpsman’s aid; he was killed before he could make it to safety.”

LANCE CORPORAL GLOVER: NY Times Article found HERE.
CAPTAIN MCKENNA: Memorial Article found HERE.

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08.15.2016

IMG_0358Congratulations to all our athletes who accomplished some great athletic feats over the weekend.
– Kerri, Sandhammer, Marion, and Abby competed at the “Summer Burner” competition at CrossFit Free. Kerri and Sandhammer took 2nd place, and Marion and Abby place 6th!
– Mike (Smiley Mike) completed the Vermont 100 on 100 relay race as part of a team of 3. His race legs totaled over 37 miles!
– Randi, Anne, Alyson, Nick, Stacy, Josh, Patrick, and Charity completed the Tough Mudder at Loudon, NH.

Amazing work everyone!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (~3 sets x 5 reps) before completing the following workload.
Front Squat 2-2-2-2 @ 90% 1RM

Notes: Warm-up weights should facilitate four working sets of two repetitions each at 90% of individual Front Squat single repetition maximum.

Post loads to comments.

“High Bar”
Complete 6 rounds for time of
10 x Pull-ups*
30 x Anchored Abmat Sit-ups/V-ups**

Notes:
*Rx+ = Chest-2-Bar Pull-ups
**Rounds will alternate between anchored abmat sit-ups and v-ups.

Post times to comments.

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08.12.2016

Screen Shot 2016-06-24 at 12.38.18 AMGoodluck to our competitors taking the field Saturday at CrossFit Free’s Summer Burner Team Competition. Come join us in supporting your fellow athletes, information and event details may be found linked in the Upcoming Events box. Psst…. Get some, freaks!

Warm-up Drills
I. Coach’s Choice
II. 1-2 Round for Quality of
5 x Hang Power Snatch
5 x Power Snatch
5 x Hang Snatch
5 x Snatch
5 x Snatch
III. Mobility

Impact/Focus: Snatch Triples
Warm up as needed (3 sets x 3 reps each) before completing the following Snatch workload.

Snatch 3-3-3-3-3

Notes: Athletes should attempt to increase weight across sets; however, the priority today will be emphasizing properly applied technique in order achieve the desired violent speed under the bar. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.

Post sets/reps/loads to comments.

“Heat Dome”
7 Rounds for time of
7 x Deadlift (165/125lbs)
15 x GHD Sit-ups
30 x Double-unders

Post scores to comments.

Skill Development
CrossFitter’s Choice. Use this time to make-up a skill development from earlier in the week. Slay GOATS!

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08.11.2016

FullSizeRender-Goodluck to those running in the Cigna 5Km Road Race tomorrow!
-Upcoming Events section has been updated to reflect the upcoming team competitions and events of note. Details found via clicking the links provided.

Warm-up Drills
I. Speed Rope:
3 Rounds of (:50 x :10r)
II. 2-3 rounds of
2 x Turkish Get-ups
10 x KB Swings
25ft Waiters Walk
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up with 3 sets of 3 reps per arm before completing the following workload every ninety seconds (:90) for five rounds total.

Turkish Get-up 1L+1R (every:90) x 5 Rounds

Notes: Don’t panic, the warm-up is untimed… Increase weight each round if possible. Get some, freaks.

Post weights to comments.

“CFFB MetCon I”
21-15-9 for time of
Back Squat (225/155lbs)
Ring Dips

Post times to comments.

Skill Development
I. Mobility
II. 5-10 Minutes dedicated to some handstand walking, balancing, kick-up, etc practice.

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08.10.2016

P1000901Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility

Impact/Focus #1: Clean & Jerk
Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Clean & Jerk.

Clean & Jerk 3-3-2-2-1-1-1RM

Notes: Athletes should attempt to increase weight across sets. Work challenging weights for triple, double, and single rep sets today; head for PR land if you’re feeling frisky.

Post sets/reps/loads to comments.

Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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08.09.2016

IMG_4789Warm-up Drills
I. Run 400m
II. 1-2 Round for Quality of
5 x High Hang Power Snatch
5 x Mid/Low Hang Power Snatch
5 x Power Snatch
5 x High Hang Snatch
5 x Mid/Low Hang Snatch
5 x Snatch
III. Mobility

Impact/Focus: Power Snatch EMOTM
Warm-up as necessary to facilitate working sets that increase in weight every two intervals. Then…
Every minute on the minute, for 10 minutes total, execute the following workload:

2 x Power Snatch

Post loads to comments.

“In & Out, Clean.”
For Time
Row 500m
40 x Abmat Sit-ups
30 x Russian KB Swings (32/24kg)
20 x Handstand Push-ups
10 x Dumbbell Burpee Pick-ups (50/30lbs)
20 x Handstand Push-ups
30 x Russian KB Swings (32/24kg)
40 x Abmat Sit-ups
Row 500m

Post times to comments.

Skill Development
10:00 EOMOTM
Odd minutes: 8-14 x Pistols (alternating legs)
Even minutes: L-sit x :15-25

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08.08.2016

13925167_1116428921736439_2121566328601514404_nCFNH!! We have officially filled 45 backpacks for the Manchester Christian Church and the New Hampshire Fisher Cats who are trying to provide school supplies to under-resourced students in city of Manchester! A special thank you to:
Whitney, Jeff, Ray, Brenna, Sharon, Mel, Draya, Chase, Randi, CJ, Katelyn, Peter, Ben, Karen, Abby, Russ, Yvonne, Charity and Krysta!! This community continues to amaze me everyday!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squats (Wall Therapy)
III. Mobility

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

Front Squat 3-3-3-3 @ 85% 1RM

Notes: Warm-up weights should facilitate four working sets of three repetitions each at 85% of individual Front Squat single repetition maximum.

Post loads to comments.

“Bar-nastics”
Complete against a 12:00 clock
Run 800m
Then, in the time remaining complete as many reps as possible
3-6-9… x Thrusters (95/65)
3-6-9… x Toes-2-Bar

Notes: For the ascension ladder, athletes will climb 3 reps each round. For example Round 1 is 3 x Thrusters and 3 x Toes-2-Bar, Round 2 is 6 x Thrusters and 6 x Toes-2-Bar, etc…

Post time for run and total reps to comments.

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08.05.2016

IMG_1267Our very own Marilyn (Dr. M) will be at the Opening Ceremony for the 2016 Olympics tonight. We’re all extremely jealous!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility

Impact/Focus: Clean Triples
Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Cleans.

Clean 3-3-3-3-3

Notes: Athletes should attempt to increase weight across sets without compromising technique and proficiency priorities for this session. The reps being touch and go remains at the discretion of the athlete.

Post sets/reps/loads to comments.

“Wally World”
Complete 5 rounds for time of
8 x Hang Power Cleans (115/75)
16 x Slamball (40/20)

Post times to comments.

Skill Development
CrossFitter’s Choice. Use this time to make-up a skill development from earlier in the week. Slay GOATS!

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08.04.2016

P1000658P1000649Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
10 x Hollow Rocks
III. Mobility

Impact/Focus: Ring/Static Dip Strength Training
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in a singe, unbroken set.

A. 5 sets of 15-12-9-6-3, performed strict, scaled as necessary to facilitate a full and functional range of motion.
B. 4 sets of 12-10-8-6 reps, weighted if possible, as strict as possible. Using weight could be as simple as holding a small yellow 5-14lb slamball between the knees or feet.

Post results to comments.

“Triple Tabata”
Complete as many reps per movement as possible during the work intervals as shown below:
8 Rounds of (:20 work x :10 rest) x Double-unders
1:00 x Rest/Transition
8 Rounds of (:20 work x :10 rest) x Pull-ups
1:00 x Rest/Transition
8 Rounds of (:20 work x :10 rest) x Russian KB Swings (32/24kg)

Notes: Primary scores should be rep totals per movement; for personal training logs it would benefit each athlete to notate high and low rep scores per movement as well.

Post scores to comments.

Skill Development: Muscle-ups & Transitions
Choose from the following options:
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)

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08.03.2016

IMG_1886Congratulations to Anderson & Greg, Kerri & Jaymes, and Nate & Stacy for awesome performances during the Queen City Cup coed team CrossFit event this past weekend! Thank you to everyone who came out to support our comrades in the trenches, you freaks continue to inspire us.

Warm-up Drills
I. Run 400m
II. 1-2 Round for Quality of
5 x High Hang Power Snatch
5 x Mid/Low Hang Power Snatch
5 x Power Snatch
5 x High Hang Snatch
5 x Mid/Low Hang Snatch
5 x Snatch
III. Mobility

Impact/Focus #1: SnatchWarm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload.

Snatch 2-2-2-2-2

Notes: Athletes should attempt to increase weight across sets. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.

Post sets/reps/loads to comments.

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Front Squat 4-4-4-4 x 80%1RM

Notes: Warm-up weights should facilitate four working sets of four repetitions each at 80% of individual Front Squat single repetition maximum.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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08.02.2016

IMG_0187ANNOUNCEMENTS:
– Our August On-Ramp starts TONIGHT August 2nd at 6pm. Tell your friends!

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

“Full Circle”
21-18-15-12-9-6-3 reps for time of
Push Press/Jerk (95/65lbs)
GHD Sit-ups

Notes: Athletes may opt to perform either Push Press or Push Jerk; in the case of repetitions that involve the jerk movement to get the weight overhead yet lack a return to full extension in the hips and knees should not to be interpreted as an adequate repetition.

Post scores to comments.

“Erg Intervals”
Complete 10 Rounds of the following for best time possible during each effort.
Row 250m
Rest 1:00

Notes: Minimum scoring data would be high and low scores + avg (if possible). Best case is all tens cores and the three points noted above. Just saying… data is cool. Get some, freaks (pun intended).

Post times to comments.

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. 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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08.01.2016

18863_659509440741_11010882_38609740_7543145_nscotttyWarm-up Drills
I. Run 200m
II. 2-3 Rounds for quality of
5 x Deadhang Pull-ups
10 x Push-ups
15 x Air Squats (wall therapy)
III. Mobility

Hero WOD: “SCOOTER”
500m Farmers carry (25/15lbs)
25 x Burpee’s Box Jump (30/24″)
500m Run (carry 35/25lbs)
25 x Burpee’s Box Jump (30/24″)
500m Run (carry 35/25lbs)
25 x Burpee’s Box Jump (30/24″)
500m Farmers carry (25/15lbs)

Notes: “This Hero WOD is in honor of First Lieutenant Scott Francis Milley who was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. “Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley.”

LT Milley’s Ranger Foundation Homepage link found HERE.

“…First Lieutenant Scott Francis Milley was born in Boston, MA on March 26, 1987. Scott was the youngest of three with an older brother Steven and an older sister Ashley. He grew up in the Cambridge and Sudbury areas. Scott earned his diploma from Lincoln-Sudbury Regional High School in 2005, where he excelled both academically and athletically as a star on the hockey team and member of the LS community. He subsequently pursued his college education at the University of New Hampshire. While attending the University he played rugby and participated in Army ROTC. In the ROTC program, Scott was recognized by the Department of the Army as a superior cadet and also attended the basic airborne course at Fort Benning, GA, receiving his Basic Parachutist Badge. He earned a bachelor’s degree in psychology with a 3.3 grade point average. Upon graduating in 2009, Scott Francis Milley was commissioned a second lieutenant in the United States Army and designated a Distinguished Military Graduate.

Following his graduation from UNH, Scott entered active duty in the infantry branch and completed ranger school. He was commissioned to the 2nd Battalion 30th Infantry Regiment, 4th Brigade Combat Team, 10th Mountain Division, where he served as a platoon leader. Scott was promoted to the rank of first lieutenant, and was deployed to Afghanistan as part of operation Enduring Freedom.

While conducting combat operations in the Baraki Barak district of Afghanistan, 1LT Scott Francis Milley was killed leading his soldiers when insurgents attacked his unit. He died on November 30, 2010, at the young age of 23. The Milley family knows Scott has gone “to a place where there is only glory.” 1LT Scott Francis Milley was a recipient of the Bronze Star, Combat Infantryman’s Badge and the Purple Heart.”

Skill Development
(25)-20-15-10 reps/seconds hold for quality x
L-sit
V-ups
Abmat Sit-ups
Rest :30-:45 between rounds.

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07.29.2016

Screen Shot 2016-07-28 at 11.24.52 PM ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Barbell Deadlift
5 x Barbell Row
5 x Barbell Power Clean
5 x Barbell Front Squat
5 x Barball Press
III. Mobility

Impact/Focus: Clean Doubles
Warm up as needed (4 sets x 2-3 reps each) before completing the following workload for Cleans.

Power Clean 2-2-2-2-2

Notes: Athletes should attempt to increase weight across sets without compromising technique and proficiency priorities for this session. The reps being touch and go remains at the discretion of the athlete.

Post sets/reps/loads to comments.

“Onus”
Complete as many rounds/reps as possible across 7:00 of work, followed by 2:00 of rest, followed by another 7:00 of work.

Wallball x 15,20,25… (20/14lbs)
Distance x Farmer’s Carry (Heavy DB’s)

Notes: Wallball repetitions climb by five reps each consecutive round. Farmer’s walk distances are finite and universal across all rounds. Without sandbagging the first round who can exceed their output for round 2? Get some, freaks!

Post scores to comments.

Skill Development
10-12:00 EOMOTM
Odd minutes: Pistols (alternating legs)
Even minutes: Handstand skill hold or movement (ie.walking)

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