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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.

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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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07.23.2014

DSC_0137Warm-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: Clean Complex
Athletes will warm-up as necessary before increasing weight with each set of the following Clean complex.

Power Clean + TnG Clean + 2 x Front Squats

Post loads to comments.

“Monkey or Gazelle?”
Complete as many rounds/reps as possible in 15:00 of
Run 400m
12 x Toes-2-Bar
15 x Medicine Ball Cleans (40/20)

Post rounds/reps completed to comments.

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07.22.2014

7.21.2014 015Attention Athletes: Got aches or pains? The Center for Physical Therapy and Exercise is offering a FREE injury assessment clinic to help aid the community we serve. This will take place tonight (Tuesday July 22nd) at CrossFit New Hampshire from 4-7pm.

Warm-up Drills
I. Row 750m
II. 3 rounds of
7 x Power Snatch (45lbs/PVC)
7 x Klokov Press
7 x Overhead Squat
III. Mobility

Impact/Focus: Snatch Balance
Athletes will be instructed on proper Snatch Balance technique before working through the following workload. Please view the following technique video prior to class for a refresher. Snatch Balance Technique

Snatch Balance 2-2-2-2-2

Post loads to comments.

“Princess Diane”
5 rounds for time of
8 x Handstand Push-ups
8 x Deadlift (225/155)

Post times to comments.

Skill Development
Frockles’ Abdominal Circuit

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07.21.2014

CFNH does ROY hero WOD 7.8.14 226Warm-up Drills
I. Run 400m
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 Week 8
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 87%
3 x 90%
3 x 93%

Post loads to comments

“Lil’ Burner”
21-15-9 reps for time of
KB Swings (32/24kg)
Burpees
Rest 2:00
Then…max reps within the time allotted of
1:00 x Muscle-ups (Pull-ups)
1:00 x Push-ups
1:00 x Abmat Sit-ups (Butterfly)

Post scores (time/reps) to comments.

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07.18.2014

DSC_0031We would like to say goodbye to Abi today! She is moving to Lebanon, NH to take a position with Dartmouth. Good luck Abi in you career, and we’ll see you soon!

Warm-up Drills
I. Run 400m
II. 3 rounds of
7 x Medicine Ball Cleans (40/20)
7 x KB Swings (24/16)
7 x Sumo Deadlift High Pulls
III. Mobility

Impact/Focus: Deadlift 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.

“Bambi’s Legs”
Complete 4 rounds for time
30 x Walking Lunges (24/16kg Goblet Rack)
20 x GHD/Abmat Sit-ups
Run 200m
Rest 2:00

Notes: Athletes will have a 2:00 rest period between rounds. This week has been a great week of hard work. Let’s end the week with a bang.

Post times to comments.

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07.17.2014

No Baby Leave your Socks On 2014 057Warm-up Drills
I. Run 800m
II. 5:00 AMRAP of
5 x Push-ups (CFGS)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: 2k Time Trial
Athletes will establish a 2000m Row time trial.

Row 2000m

Rest 3:00

Row 500m (Recovery Pace)

Post times to comments

“Popeye’s Spinach”
Complete 3 rounds for time of:
20 x Burpees
50 x Double-unders
50ft Farmers Carry (32/24)

Note: Farmer’s Carry may be completed with a variety of objects. Kettlebells, Dumbbells, or bumper plates.

Post times to comments.

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07.16.2014

No Baby Leave your Socks On 2014 063Warm-up Drills
I. Run 400m
II. 3 rounds of
4 x KB Push Press (2L/2R)
6 x KB OH Squat
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Turkish Get-ups
Athletes will have 5:00 for warm with light weight/instruction. Athletes will then attempt to reach a 2RM maximum weight.

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

Note: A completed set will include 2 reps with both the left and right arms. Repetitions are completed when KB returns to the ground.

Post loads to comments.

“Indulgent Sprint”
Complete as many rounds/reps as possible in 13:00 of
7 x Overhead Squat (115/75)
10 x Toes-2-Bar
Sprint 200ft

Post rounds/reps completed to comments.

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07.15.2014

10303796_721811541198181_5102251848889228565_nWarm-up Drills
I. Row 2:00
II. 5-4-3-2-1 reps of
Deadlift (45lbs)
Power Clean
Front Squat
III. Mobility

Impact/Focus: Clean EMOTM
Athletes will warm-up as needed before competing the following workload every minute on the minute for 10:00

Minutes 1-5: 2 x Hang Power Clean
Minutes 6-10: 2 x Hang Clean

Note: Athletes may increase weights throughout the workload if form persists. Weights for Hang Clean typically are heavier than Hang Power Clean.

Post loads to comments.

“Looking Up”
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Slamballs (40/20)

Post times to comments.

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07.14.2014

10501914_723496684363000_2030226306171900461_nCongratulations to Kerri, Randi, and Jen for their performances in this past weekend’s No Baby Leave the Socks on Competition. Very proud of all three of them for representing CFNH.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
25ft x Duck Walk
25ft x Crab Walk
25ft x Bear Crawl
25ft x Inchworms
25ft x Walking Lunges
III. Mobility

Impact/Focus: Back Squat Week 7
Complete the following workload of Back Squats based off of your current 1RM.

3 x 50% (Warm-up)
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3×3 x 90%

Post loads to comments

“Harrison the Toad”
Complete as many rounds/reps as possible in 6:00 of
10 x Squat Jumps (6″ target)
10 x Push Press (95/65)

Rest 3:00

Complete as many rounds/reps as possible in 6:00 of
10 x KB Swings (32/24)
10 x Box Jumps (24/20)

Post rounds/reps completed to comments.

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07.11.2014

IMG_0046Today will be Nurpeis’ last day with us at CFNH. He will be moving back home to Kazahkstan. We would like to wish him the best of luck in his future endeavors! Keep up the hard work.

Warm-up Drills
I. Run 400m
II. 3 rounds of
7 x Power Snatch (45/PVC)
7 x Klokov Press
7 x Overhead Squats
III. Mobility

Impact/Focus: Snatch Singles
Warm-up as needed before completing the following workload. Athletes will be instructed on Snatch technique. Focus will be on movement prior to loads.

Snatch 1-1-1-1-1

Post loads to comments.

“Kazahkstan Farewell”
Complete as many rounds/reps in 18:00 of:
Partner A Run 200m
Partner B AMRAP Hang Power Cleans + Jerks (135/95) until A gets back.
Switch and repeat.

Partner A Run 200m
Partner B AMRAP Front Squats (135/95) from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once.

Partner A Run 200m
Partner B AMRAP Lateral Burpees
Switch and repeat.

Partner A Run 200 M
Partner B AMRAP KB Snatch (24/16)
Switch and repeat.

Notes: If above is completed in less than 20:00, start over and continute until 20:00 cap. Each athlete will only run 200m once before switching movements. Score is total reps completed of Clean & Jerk, Front Squats, Lateral Burpees, and KB Snatch in 20:00.

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07.10.2014

10502431_721811104531558_350348459146570601_nWarm-up Drills
I. 8:00 Dynamic Warm-up
Run
High Knees
Lateral Movements
Tumbling
Etc.
II. Mobility

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

2 x Thrusters

Notes: Athletes will aim to increase weight with each set until reaching a heavy 2-rep thruster. The first repetition may be a Clean from the ground passing through a full squat.

Post loads to comments.

“Tabata Chaos”
Tabata x Bumper Ground-2-Overhead (45/25)
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up
Rest 1 minute
Tabata x Mountain Climbers (1 leg = 1 rep)

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the highest and lowest number of reps performed for all movements.

Post individual movement scores and totals to comments.

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07.09.2014

10483248_721812334531435_2166010552139667005_nThank you to everyone that came yesterday to complete “Roy”. Very proud of you all. We will be collecting donations for Sgt. Michael C. Roy’s family through the remainder of the week.

Warm-up Drills
I. Run 400m
II. 3 rounds of
6 x Medicine Ball Cleans
8 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Bench Press 3RM
Warm up with 3 sets x 5 reps before working up to a 3-rep maximum of Bench Press.

Bench Press 3-3-3-3-3

Post loads to comments.

“Handy Man”
Complete 3 rounds for time of
Row 500m
15 x Handstand Push-ups
50 x Double unders

Post times to comments.

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07.08.2014

MichaelRoyHeroToday we will be honoring a local fallen veteran, Sgt. Michael C. Roy, who was born in Manchester, NH. Some of Michael’s family will join us at the gym for the Noon class to share his story with us. We realize this workout is similar to the HERO WOD on Friday, do not let that discourage you from participating. We will have modifications available if necessary, please discuss  them with your coach.

We will also be accepting donations throughout the day, in which the proceeds will be going to Michael’s family.

Warm-up Drills
I. Row 2:00
II. 6:00 Individual Warm-up
III. Mobility

“Roy”
5 rounds for time of
15 x Deadlift (225/155)
20 x Box Jumps (24/20)
25 x Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Post times to comments.

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07.07.2014

DSC_0054

DSC_0148

Thank you to all the athletes that spent their 4th of July morning with us!

Warm-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 Week 6
Complete the following workload of Back Squats based off of your current 1RM.

5 x 50% (Warm-up)
5 x 60% (Warm-up)
5 x 70% (Warm-up)
3×3 x 87%

Post loads to comments

“Ball Game”
Complete for time
Run 800m
20-15-10-5 reps of
Wallball (20/14)
Power Snatch (95/65)

Post times to comments.

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07.04.2014

desforgesWarm-up Drills
I. Row 3:00
II. Individual Warm-up
III. Individual Mobility

“Desforges”
5 Rounds for time of
12 x Deadlifts (225/155)
20 x Pull-ups
12 x Clean & Jerks (135/95)
20 x Knees-2-Elbows

Today we honor a local fallen Marine, U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, MA, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his parents David and Arlene, and his loving sister Janelle.

Happy 4th of July!
Post time to comments.

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07.03.2014

NYfireworksJuly 4th Hours: 8-10:00am. We will be running 2 heats of a Hero WOD starting at 8:30 and 9:15 only. We will be closed Saturday July 5th.

Warm-up Drills
I. 7:00 AMRAP of
25 x Double-unders
8 x Power Cleans (45lbs)
8 x Press
II. Mobility

Impact/Focus: Push Press EMOTM
Complete the following workload every minute on the minute for 10:00.

4 x Push Press (80% 1RM)

Post loads to comments.

“Fireworks”
Complete as many rounds/reps as possible in 18:00 of
10 x Handstand Push-ups
20 x ‘American’ KB Swings (32/24)
30 x Sledgehammer Strikes (15L/15R)
40 x Jackknives

Post rounds/reps completed to comments.

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07.02.2014

DSC_0134July 4th Hours: 8-10:00am. We will be running 2 heats of a Hero WOD starting at 8:30 and 9:15 only. We will be closed Saturday July 5th.

Warm-up Drills
I. Row 3:00
II. 12-9-6 reps of
‘American’ KB Swings (24/16)
Wallballs (20/14)
III. Mobility

Impact/Focus: Back Squat Week 5
Complete the following workload of Back Squats based off of your current 1RM.

5 x 45% (Warm-up)
5 x 55% (Warm-up)
5 x 65% (Warm-up)
3×3 x 85%

Post loads to comments

“Let Freedom Ring”
21-15-9 reps of
Row (Kcal)
Thrusters (95/65)
Ring Dips

Post times to comments.

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07.01.2014

DSC_0194Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
25ft x Duck Walk
25ft x Crab Walk
25ft x Bear Crawl
25ft x Inchworms
25ft x Walking Lunges
III. Mobility

Impact/Focus: Handstand Work
Today’s focus will on handstand instruction. Each athlete will be guided through proper handstand progression/technique to improve their positioning.

“Lady Liberty”
Complete for time
20 x Burpee Box Jumps (24/20″)
400m Run
14 x Mixed Snatch (95/65lbs)
200m Run
14 x Mixed Snatch (95/65lbs)
400m Run
20 x Burpee Box Jumps (24/20″)

Notes: For “Mixed” Snatches athletes will complete alternating reps of Power Snatch and Snatch.

Post times to comments.

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06.30.2014

10500419_716967598349242_6547070607621977602_nWarm-up Drills
I. Run 400m
II. 3 rounds of
5 x Pull-ups (Deadhang)
10 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Deadhang Pull-up, Rope Climb, Muscle-up
Against a 15:00 Running Clock work through one of the following

I. Deadhang Pull-ups 5-5-5-5-5
II. Rope Climb (w/legs)3-2-2-1
III. Deadhang Muscle-ups 2-2-2-2-2
IV. Muscle-ups (CFGS) 5 sets of 3+ reps

Notes: Rest between sets should be a minimum of 1:00 between efforts. Deadhang Pull-ups should be banded/modded to assisted negatives if applicable (athletes are encouraged to play around with width of Pull-up/Chin-up grip). Rope Climb ascents are with leg assist if necessary (L-sit Legless Rope Climbs for those out there feeling a bit frisky today). Deadhang Muscle-up sets are two repetitions each with turn-out from support position at the top of the Dip as well as with turn-out (salute) at the bottom of the start position (with false grip).
Muscle-ups (CFGS) are without a false grip, athletes should attempt to string together every increasing multiple rep sets if possible (development of the kip as well as proper shoulder girdle strength are paramount for athletes selecting this option).

Post selections and scores to comments.

“13.4″
Complete as many Rounds/Reps as possible in 7:00 of
Clean and Jerk (135/95lbs)
Toes-to-Bar

Notes: With reps climbing by 3′s each round (3-6-9-12…etc.) work as high up the ascension ladder as possible before time expires.

Post scores to comments.

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