The Blog

08.21.2014

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

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

Power Clean + 2 x Front Squat + Hang Clean

Post load to comments.

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

Post rounds/reps completed to comments.

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08.20.2014

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

Impact/Focus: Press 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

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

Post time to comments.

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08.19.2014

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

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

Pause Snatch 1-1-1-1-1

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

Post rounds/reps completed to comments.

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08.18.2014

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

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

Front Squat 3-3-3-3-3

Post loads to comments.

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

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08.15.2014

10590491_10204527857263482_1093812105449349776_nPictured: Ninja Yoga

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

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

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

Sumo Deadlift 3-3-3-3-3

Post loads to comments.

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

Post times to comments.

Skill Development
3 x 15 Back Extensions

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08.14.2014

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

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

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

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

Post gymast ninja status to comments.

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

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

Post times to comments.

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08.13.2014

DSC_0081Sean taking a bow? G’day sir!

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

Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Binky’s Revenge”
Complete 3 rounds for time

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

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

Post total score to comments.

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08.12.2014

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

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

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

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

Post rounds/reps completed to comments.

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08.11.2014

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

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

Front Squats 5 x 3 (33X0)

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

Post loads to comments.

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

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

Post method, lbs, meters, reps to comments.

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08.08.2014

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

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

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

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

Rest 3:00

For time
50 x KB Swings

Post rounds completed and times to comments.

Skill Development
GOAT Work, Mobilize, etc…

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08.07.2014

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

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

Barbell Row 5-5-5-5-5

Post loads to comments.

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

Post times to comments.

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08.06.2014

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

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

Press 1-1-1-1-1

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

Post loads to comments.

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

Post times to comments.

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

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08.05.2014

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

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

2 x Snatch (70-80% 1RM)

Post loads to comments.

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

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

Post times to comments.

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08.04.2014

DSC_0367Congratulations to Randi and Kerri for their 2nd Place finish this weekend at the Master’s of the Universe compeition at CrossFit Nashua!

Warm-up Drills
I. Run 400m
II. 5-4-3-2-1 reps of
Pull-ups (Deadhang)
Air Squats (Wall Therapy)
Abmat Sit-ups
III. Mobility

Impact/Focus: Back Squat 1RM
Today marks the end of our 10 week Back Squat cycle. Let’s see some PR’s!

3 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.

“A Barbell Humbler”
Complete as many rounds as possible in 10 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Post rounds/reps completed to comments

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08.01.2014

photo-2Tomorrow (Saturday) Kerri and Randi will be competing in the “Masters of the Universe” Competition at CrossFit Nashua. This is a great opportunity to come support your fellow CFNH athletes. The competition starts at 10:00am and several of us will be heading down following Open Gym.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
6 x Medicine Ball Cleans (40/20lbs)
8 x Hollow Rocks (2ct)
10 x Burpees
III. Mobility

Impact/Focus: Deadlift Deload
Complete the following reps based off of your 1RM Deadlift.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Boat Race” 
3 rounds, each for time of
Row 500m
Run 400m
Rest 3:00

Notes: This WOD is courtesy of CFNE. Rest 3:00 in between each round.

Post times to comments.

Skill Development
GOAT Work (weaknesses), mobilize, and prepare for next week!

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07.31.2014

10552413_450116365103583_671954682356790810_nANNOUNCEMENT #1: We would like to say goodbye and good luck to Ryan! Today is his last day with us before he moves back home to New York. He has been great to have around the gym over the past 8 months.

ANNOUNCEMENT #2: This Saturday Kerri and Randi will be competing in the “Masters of the Universe” Competition at CrossFit Nashua. This is a great opportunity to come support your fellow CFNH athletes. The competition starts at 10:00am and several of us will be heading down following Open Gym.

Warm-up Drills
I. Speed Rope 2:00 (Freestyle)
II. 6:00 Dynamic Movement
Coaches Choice
III. Mobility

Impact/Focus: Rocket Jumps
Warm up will be movement specific. Athletes will then be instructed on the Rocket Jump movement and proper progression techniques. Time to see who’s a true Ninja.

“Baby Joey”
Complete as many rounds/reps as possible in 12:00 of
10 x Pull-ups
12 x Kangaroos
20 x Double unders

What’s a kangaroo you ask…? Hmmm…

Post rounds/reps completed to comments.

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07.30.2014

DSC_0064Warm-up Drills
I. Row 3:00
II. 12-9-6 reps of
Air Squat
Push-ups (CFGS)
Hollow Rocks
III. Mobility

Impact/Focus: Overhead Squat
Warm-up as needed to a heavy but doable weight for the workload below. Focus for today will be on the movement and mobility needed for the overhead squat.

Overhead Squat 3-3-3-3-3

Post loads to comments.

“Gracious Host”
Complete 3 rounds for time of
30 x Abmat Sit-ups
20 x Push Press (95/65)
10 x Burpee Box Jumps (30/24)
Row 350m

Post times to comments

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07.29.2014

CFNH does ROY hero WOD 7.8.14 239Warm-up Drills
I. Run 400m
II. 3 rounds of
6 x Deadlift (45lbs)
6 x Power Clean
6 x Front Squat
6 x Push Press
III. Mobility

Impact/Focus: Power Clean 1RM
Warm up as needed before working up to a 1-repetition maximum for Power Clean.

Power Clean 1-1-1-1-1

Post loads to comments.

“Agile Extension”
Complete as many rounds/reps as possible in 15:00 of
10 x DB Snatch (50/35lbs)
20 x Reverse Wallball (20/14)
30 x Plyo Skiers

Post rounds/reps completed to comments.

Posted in | 6 Comments

07.28.2014

07.24.2014 008Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x Single-arm KB Swings (16kg)
8 x Single-arm KB Clean & Press
10 x Goblet Squats
III. Mobility

Impact/Focus: Back Squat Week 9
Complete the following workload of Back Squats based off of your current 1RM.
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3 x 85%
3 x 90%
3×2 x 95%

Post loads to comments

“Fool’s Gold”
For time
10-9-8-7-6-5-4-3-2-1 reps of Ring Dips
20-18-16-14-12-10-8-6-4-2 reps of Mountain Climbers

Post times to comments.

Posted in | 5 Comments

07.25.2014

07.24.2014 020We would like to welcome Kaleigh, Rich, Dan, Gina, SuSu, Kris, and Steve (not pictured) to the CFNH family! They just graduated the on-ramp program.

Warm-up Drills
I. Run 400m
II. 5-4-3-2-1 reps of
Ring Rows
KB Swings (24/16)
Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Karen”
For time
150 x Wallballs (20/14)

Notes: All athletes should be recording their times as this will serve as a “Benchmark” to build upon. Let’s end this week with a classic.

Post times to comments.

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07.24.2014

CFNH does ROY hero WOD 7.8.14 146Warm-up Drills
I. Speed Rope x 2:00
II. 5:00 AMRAP of
:15 x Handstand Hold
Band Tension Work
III. Mobility

Impact/Focus: Split Jerk
Technique/foot positioning will be today’s focus over weight. Warm up as needed before completing the following workload.

Split Jerk 2-2-2-2-2

Post loads to comments

“Shoots and Ladders”
For Time
Row 30 kCal
25 x Tuck-ups
20 x Double unders
15 x Farmer’s Carry Walking Lunges (32/24)
10 x Supermans
10 x Push-up/Shoot-Through/Dip Complex
10 x Supermans
15 x Farmer’s Carry Walking Lunges (32/24)
20 x Double unders
25 x Tuck-ups
Row 30 kCal

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