The Blog

07.06.2015

11705106_905454716167195_1483258900880134310_nWarm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Chin-ups
7 x Hollow Rocks
10 x Wallballs (20/14)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM.

4 x 80%
3 x 85%
1 x 90%
1 x 92%

Post loads to comments.

“Chumsicle”
Complete 3 rounds for time of
Run 400m
25 x Wallball (20/14)
15 x Burpees (6″ Target)

Post times to comments.

Skill Development
4×8 Pull-ups

Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc…).

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07.03.2015

theres-intense-naitonal-feeling-in-america-that-could-be-called-patriotism-america-quoteJuly 3rd Hours of Operation: CrossFit New Hampshire will be running heats today at 10am and 11am, please arrive 15 minutes early to allow time for Warm-up Drills and Mobility preparation.

Warm-up Drills
I. See white board for individual warm-up prescription.

“Team Nutts”
With one teammate working at a time work through the following movements
10/10 x Handstand Push-ups
15/15 x Deadlift (250/175lbs)
25/25 x Box Jumps (30/24”)
50/50 x Pull-ups
100/100 x Wallball (20/14lbs)
200/200 x Double-unders
Run 400m (45/25lbs)

Notes: The 400m run must have each athlete carry the plate for half the distance (plus or minus); teammates may switch between who carries the 45/25lb plate as many times as necessary until the distance is completed.

We hope everyone has a wonderful Independence Day weekend!

Post scores to comments.

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07.02.2015

*Hours of Operation Friday July 3rd: We will be running heats at 10am and 11am. Bring the lumber, freaks.
11008562_902088449837155_4192062798316470340_nWarm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Back Rack)

Post loads to comments.

”Tabata Chronic Traumatic Encephalitis
Accumulate as many reps as possible during each ”Tabata” work interval (:20 x :10 rest).
8 Rnds x Row
8 Rnds x Abmat Sit-ups
8 Rnds x Thrusters (75/55lbs)
8 Rnds x Sumo Deadlift High-Pull (75/55lbs)
8 Rnds x Slam Ball/Sledgehammer Strikes

Post scores to comments.

Skill Development
Pull-up/Chin-ups (strict)
I. 4 sets of 8

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07.01.2015

11193226_902078893171444_4263395076162118744_nWarm-up Drills
I. Row 3:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Clean Pull
5 x Clean
5 x Push Jerk
III. Mobility

Impact/Focus #1: Clean
Following movement review, warm up as needed (3 sets x 3 reps) before completing the following workload.

Clean 1-1-1-1-1

Post loads to comments.

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

Push/Split Jerk 5-4-3-2-1

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development: Posterior Chain (Optional)
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10

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06.30.2015

11666163_902091633170170_8892526274123411899_n“How can a three-pound mass of jelly that you can hold in your palm imagine angels, contemplate the meaning of infinity, and even question its own place in the cosmos? Especially awe inspiring is the fact that any single brain, including yours, is made up of atoms that were forged in the hearts of countless, far-flung stars billions of years ago. These particles drifted for eons and light-years until gravity and change brought them together here, now. These atoms now form a conglomerate- your brain- that can not only ponder the very stars that gave it birth but can also think about its own ability to think and wonder about its own ability to wonder. With the arrival of humans, it has been said, the universe has suddenly become conscious of itself. This, truly, is the greatest mystery of all.” ― V.S. Ramachandran, The Tell-Tale Brain: A Neuroscientist’s Quest for What Makes Us Human

Warm-up Drills
I. Speed Rope 2:00
II. 3 Rounds of
:10 x Handstand Hold
10 x Ring Rows
10 x Hollow Rocks
III. Mobility

Impact/Focus: American KB Swing Strength
Complete 5 sets every other minute on minute for 10:00 total.
20-30 x American KB Swings

Notes: Increase weight if possible over the course of the sets. Rx’d athletes should strive to work at 32/24kg.

Post sets/reps/loads to comments.

“Pertinacity”
Complete for time
40 x Double-unders
20 x Ring Dips
30 x Double-unders
15 x Ring Dips
20 x Double-unders
10 x Ring Dips
10 x Double-unders
5 x Ring Dips

Post times to comments.

Skill Development (Optional)
3 sets of 10 x Muscle-up Transition
:60 x Cumulative Time in L-sit Position (Rings/Matadors)
3 sets of :15-:30 x Ring Support

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06.29.2015

1395350_902123259833674_3769453150868118381_nWe want to thank all the athletes that participated in the In-House Competition this Saturday. We were excited to see members of the community get together to meet each other in a friendly competition. We’re all excited for the future!

Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Chin-ups (Deadhang)
7 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM.

5 x 75%
3 x 80%
3 x 85%
2 x 90%

Post loads to comments.

“MUTO”
Complete 5 rounds for time of
5 x Power Snatch (115/85)
10 x Pull-ups
15 x Box Jumps (24/20)

Post times to comments.

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06.26.2015

11227404_883241155055218_331419527681723216_nANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. 6:00 Dynamic Warm up
Jog > Run
High Knees
Butt Kicks
Shuffle
Grape Vines
Pike Walk
Etc…
II. Mobility

Impact/Focus: Clean Grip Deadlift
Warm up with 2 sets x 5 reps before completing the following workload.

Clean Grip Deadlift 5-5-5-5

Notes: During todays Deadlifts, athletes will encouraged to use double overhand hook grip.

Post loads to comments.

“Besties”
Complete the following stations for max reps in teams of 2 athletes. See notes for details.
2 rounds of
1:00 x Sledgehammer Strikes: 1:00 x Plank Hold
1:00 x Tire Leaps & Bounds: 1:00 x Mountain Climbers
1:00 x Windshield Wipers (95/65): 1:00 x Rig Hang (Knees at 90 degrees)
1:00 x Rope Pulls (Floor to standing): 1:00 x Bear Crawls
1:00 x Push-ups: 1:00 x KB Front Rack Hold (32/24)

Notes: In teams of two athletes will accumulate as many reps as possible in 1:00. On the call of “rotate” they will switch movements. This will continue until both athletes have passed through all 10 stations. Get some,,,,, Freaks!

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06.25.2015

IMG_9282 copyANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

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

Impact/Focus: Handstand Push-ups
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.
I. Deficit Handstand Push-ups 5-5-3-3-1
II. Handstand Push-ups (Strict) 5-4-3-2-1
III. Handstand Push-ups (Kipping) 10-8-6-4-2
IV. Negative Handstand Push-ups 5-5-5-5-5
V. Stinkbugs 10-10-10

Post sets/reps/results to comments.

“Meninges”
Complete for time
50 x Double-unders
25 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
20 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
15 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
10 x Wallball (20/14lbs)
15 x Pull-ups

Post times to comments.

Skill Development
Handstand Walking, Freestanding Handstand Drills
Mobilize, freaks.

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06.24.2015

10805653_907693658096_4750814432730354653_nANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility

Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 3 reps) before working up to a heavy 1-rep Power Clean.

Power Clean 1-1-1-1-1

Post loads to comments.

Impact/Focus: Bench Press
Warm up as needed (3 sets x 5 reps each) before completing the workload below.

Bench Press 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development (Optional)
Complete for quality
4 x :20 L-Sit Hold (Rings, Paralettes, or Matadors)

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06.23.2015

f9b8281718f92a79535afd97a8aa147dANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squats
III. Mobility

Impact/Focus: Snatch Complex
Following movement review, warm up as needed before completing the following workload.

Power Snatch (:02 Pause @ Knee) + Hang Power Snatch + Overhead Squat

Post loads to comments.

“Grey Zone”
Complete as many rounds/reps as possible in 12:00 of
10 x Renegade Rows (50/35)
10 x Box Jumps (24/20)
10 x Slamball (40/20)

Notes: Athletes should scale their renegade row dumbbell weight appropriately to allow for maximum intensity throughout the 12:00 time domain.

Post rounds/reps completed to comments.

Skill Development
4×8 Pull-ups

Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc…).

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06.22.2015

1897862_907693238936_6293857306873481938_n

I want to thank everyone for their support during my first weightlifting competition. It wouldn’t have been possible without the CFNH community behind me! Here’s to many more to come. -Chase

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Chin-ups
7 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat EMOTM
Warm up to 75% of 1RM Back Squat. Complete the following workload every minute on the minute for 14:00.

3 x Back Squat (~75% 1RM)

Post loads to comments.

“Lost World”
Complete 4 rounds for time of
15 x Push Press (95/65)
20 x Pistols (10L/10R Alt.)
25 x Abmat Sit-ups

Post times to comments.

Skill Development
Bulletproof Shoulders DEMO HERE

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06.19.2014

IMG_1323ANNOUNCEMENT: CFNH will be closed Saturday, June 20th, as we travel to support Chase @ CrossFit Lando during the AWF Nationals. Join us!

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility

Impact/Focus: Turkish Get-up Complex
Warm up as needed before completing the following complex.
Turkish Get-up + 3 x Overhead Squat

Notes: Athletes will have 5 attempts to achieve the highest weight possible for this complex.

Post loads to comments.

“Diane”
For time
21-15-9 of
Deadlift (225/135lbs)
Handstand Push-ups

Post scores to comments.

Skill Development: Run Conditioning
Weather Permitting the outdoor options are as follows
I. Run 1 mile for time
II. Run 1 mile, Rest 4:00, Run 800m
III. 3 sets of Run 800m x 1:00 rest
IV. 8 sets of Run 200m x :30 rest

Post selections and times to comments.

*If the weather becomes inclement complete the following
Indoor Sprint EMOTM
Sprint 50m on minute 1, 100m on minute 2, 150m on minute three, and so on until unable to complete the workload within the minute of allotted work time. At this point rest a full minute before working back down to the initial 50m sprint distance; biginning by repeating the last successful distance completed prior to failure.

Post scores thoughts to comments.

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06.18.2014

Ashley & DucksUPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 200m
II. 3 Rounds of
10 x Ring Row
:10 x Handstand Kick-up
III. Mobility

Impact/Focus: Power Snatch Doubles
Warm up as needed before completing the following workload. Increase weights as form allows.

Power Snatch 2-2-2-2-2

Post loads to comments.

“Find Yourself”
Complete as many Rounds and Repetitions as possible in 14 minutes of
Run 200m
50 x Wallball (20/14lbs)
40 x TTB/K2E’s
30 x KB Swings (32/24kg)
20 x Walking Lunges (95/65lbs)
15 x Lateral Burpees
10 x Snatch (95/65lbs)

Post scores to comments.

Skill Development
Slay Goats, Mobilize…

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06.17.2015

IMG_9181UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. 7:00 Coaches Choice
II. Mobility

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

Bench Press 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Pause Front Squats
Warm up as needed before competing the following workload. Increase weight with each set.

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

Notes: Tempo Explanation HERE

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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06.16.2014

IMG_1320ANNOUNCEMENT: This Saturday (6/20) there will be no Open Gym hours, we will be traveling to support Chase as he represents CFNH at the AWF Nationals.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
10 x Ring Rows
10 x Push-ups
5 x Muscle-up Transitions
5 x Muscle-up Negatives
III. Mobility

Impact/Focus: Muscle-up EMOTM
EMOTM athletes will complete one of the following for 10:00
Ascending reps x Muscle-ups (1,2,3…)
or
Odd Minutes: 5-7 x Pull-ups
Even Minutes: 5-7 x Dips

Post scores to comments.

“Indomisuxrex”
Complete 10 Rounds for time of
10-9-8-7-6-5-4-3-2-1 x Power Cleans (115/85lbs)
20-18-16-14-12-10-8-6-4-2 x
Weighted GHD/Abmat Sit-ups (20/14lbs)

Notes: Read the above as Round 1 would be 10 x Power Cleans and 20 x Weighted GHD Sit-ups, Round 2 would be 9 x Power Cleans and 18 x Weighted GHD Sit-ups, etc. Movements and weights will be scaled appropriately based on the individual skill level of each athlete.

Post scores to comments.

Skill Development
Mobilize, spend some leisure time in an L-sit position, wound a Goat (critically if possible).

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06.15.2015

11229543_883241035055230_1034473485822888292_nANNOUNCEMENT: This Saturday (6/20) there will be no Open Gym hours.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
10 x Overhead Squat (PVC/Wall)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before working up to a heavy single rep effort for Overhead Squat.

Overhead Squat 1-1-1-1-1

Post loads to comments.

“Broken Palisade”
Complete as many rounds/reps as possible in 5:00 of
12 x KB/DB Thrusters (24/16)(50/35)
30 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
9 x KB/DB Thrusters (24/16)(50/35)
20 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
6 x KB/DB Thrusters (24/16)(50/35)
10 x Double-unders

Notes: There will be a :30 second rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness.

Post rounds/reps completed to comments.

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06.12.2015

11390011_10205660667909485_6654318575671764163_nUPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x Sumo Deadlift High Pull
7 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

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

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

Post sets/reps/loads to comments.

“Fight Gone Bad!”
3 rounds for total points of
Wallball (20/14lbs)
Sumo Deadlift High-Pull (75/55lbs)
Box Jump (20/16”)
Push Press (75/55lbs)
Row (Kcal)
Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
Post scores to comments.

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06.11.2015

IMG_9292
“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.”
— Robert Heinlein, Time Enough for Love

 
UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds
5 x Snatch-Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch Complex
Work up to the heaviest weight possible executed with proper form.
Warm-up sets: 2-2-2
Working sets: 1-1-1-1-1

1 x Power Snatch + 1 x Hang Power Snatch

Post sets/reps/loads to comments.

“Switchboard”
Against an 18:00 Running Clock
Run 800m
In the time remaining complete
15-12-9-6-3 reps of
Handstand Push-ups
Toes-2-Bar/K2E’s

Notes: At the 8:00 mark sprint 200m.

Post scores to comments.

Skill Development
Mobilize, Socialize, Sign-up for the In-House Summer Haze-Ex…

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06.10.2015

IMG_9246UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility

Impact/Focus #1: Press 5-3-1+
Work through the following sets of Press using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

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

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

Post sets/reps/loads to comments.

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

Front Squat 2-2-2-2-2

Notes: Athletes who competed Sunday and did not complete Back Squats on Monday with have the option to make up their Back Squats today.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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06.09.2015

back-pain-promo2_custom-f0b45c9971709faff894cfbc6ee8afdac7c7b7d5-s1100-c85Article: Primal posture
Ubong tribesmen in Borneo (right) display the perfect J-shaped spines. A woman in Burkina Faso (left) holds her baby so that his spine stays straight. The center image shows the S-shaped spine drawn in a modern anatomy book (Fig. I) and the J-shaped spine (Fig. II) drawn in the 1897 anatomy book Traite d’Anatomie Humaine.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

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

“Bennett 2.0″
Complete as many Rounds/Reps as possible in 20:00 of
10 x Pull-ups
10 x Overhead Walking Lunges (45/25lbs)
10 x Clapping/Plyo Push-ups
10 x 1-arm DB Snatch (75/50lbs)

Notes I: Overhead Walking Lunges are five reps per leg. DB Snatch is also 5 reps right arm, 5 reps left arm; Alternate arms each rep.
Notes II: Those looking for an additional challenge may apply the 2:00 ‘Pays to be a winner’ caveat to this WOD. This means accomplish each round inside 2:00 and allow only the reminder of the 2:00 for rest before repeating the effort.

Post scores to comments.

Skill Development
Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders

Mobilize, freaks.

Posted in | 3 Comments

06.08.2015

10520085_890031861042814_14226922680264471_n

Congratulations to Randi, Kerri, Brenna, Samy, Kyle, Gerry, Garrett, and Jaymes for their performance at the Three of a Kind competition Sunday! Thank you to everyone who showed up to support them. This community continues to amaze me.

Also congratulations to Alyson, Sharon, Elizabeth, Jeff, Steed, Matt, and Frank on completing the Tough Mudder Saturday! Your hard work has paid off.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 800m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following sets of Back Squat using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

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

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

Post sets/reps/loads to comments.

“Persistent Effort”
Complete as many reps as possible for each movement within the time allotted
5:00 x Hang Power Clean (135/95)**
4:00 x Wallball (20/14)
3:00 x GHD/Abmat Sit-ups
2:00 x Double unders
1:00 x KB Swings (32/24)

**Notes: Each time the athlete drops the barbell there will be a 5 x burpee penalty. Did someone say hook grip?

Post reps completed for each movement to comments.

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