The Blog

07.31.2015

11760048_915554260386_5012385033001459077_nREMINDER: There will be no Open Gym the following two Saturday’s due to multiple athletes participating in competitions. We encourage everyone to come by and show their support for your fellow athletes.

Saturday August 1st – “Summer Burner” at CrossFit Free in Salem, NH
Saturday August 8th – “No Baby Leave Your Socks On” at CrossFit Reclamation in Exeter, NH

ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
:15 x Handstand Hold
7 x KB Swings
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before working towards a heavy 3-rep effort for Deadlift.

Deadlift 3-3-3-3-3

Post loads to comments.

“Book Keeper”
Complete for time
Run 400m
50 x GHD Sit-ups
35 x Handstand Push-ups
50 x GHD Sit-ups
Run 400m

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07.30.2015

11700938_905455116167155_6332519482452122764_n-2ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Push Press
Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015.

Push Press 3-3-3-3 (85% of 5RM)

Post loads to comments.

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

Post scores to comments.

Skill Development
I. 8 Rounds of (:20 work x :10 rest) x Abmat Sit-ups
II. Slay a goat and mobilize, freaks.
Guidance for mobility needed? Ask a coach to assign you mobility drills from the K-Star reference wall.

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07.29.2015

FullSizeRender-8ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com

**Pssst. Look lively, freaks: CFNH Paleo Resources

 

 

 

Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Butt Kicks
Shuffle
Grapevine
Pike Walk
Etc…
II. Mobility

Impact/Focus #1: Snatch 3RM
Warm up as needed before working to establish a 3-rep max Snatch.

Snatch 3-3-3-3-3
Drop sets 3×2 80%

Post loads to comments

Impact/Focus #2: Barbell Row
Following movement review, warm up with 3 sets x 5 reps before completing the following workload.

Barbell Row 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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07.28.2015

11692660_909009942478339_8805406396460622437_nANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Speed Rope
4-6 Rounds of (:45 work x :15 rest)
II. Mobility

 

Impact/Focus: Muscle-ups
All Athletes execute 15 x Muscle-up Transitions
After completing transition practice work through the following based on individual muscle-up skill level.
I. Muscle-ups x 5-4-3-2-1
or
II. 4 Rounds of
5 x Pull-ups (deadhang)
5 x Ring/Static Dips

Post results to comments.

“Just Let Go”
For time
Row 500m
20 x Wallball
Row 400m
30 x Wallball
Row 300m
40 x Wallball
Row 200m
50 x Wallball

Post scores to comments.

Skill Development
Slay a goat and mobilize, freaks.
Guidance for mobility needed? Ask a coach to assign you mobility drills from the K-Star reference wall.

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07.27.2015

DT-thANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Cleans
5 x Front Squat
5 x Push Press
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.

Front Squat 3-3-3-3-3 (75% of 1RM)

Post loads to comments.

“DT”
Complete 5 rounds for time
12 x Deadlift (155/115lbs)
9 x Hang Power Clean (155/115lbs)
6 x Push Jerk (155/115lbs)

Notes: In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Post times to comments.

Skill Development
Complete for quality
:45 x Cumulative L-Sit Hold
:20 x Plank Hold
:20 x Side Plank Hold (Left)
:20 x Side Plank Hold (Right)
50 x GHD/Abmat Sit-ups

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07.24.2015

10341537_905453266167340_1584541585385469078_nANNOUNCEMENT: Our July Free Intro/Bring a Friend WOD will be this Saturday (7/25) at 10:30am.
Anyone who is interested in trying CrossFit for the first time is welcome! It’s a great chance to try a fun workout and meet some members of our community.
Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If you would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com

**Pssst. Look lively, freaks: CFNH Paleo Resources

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: Snatch Grip Deadlift
Warm-up as needed (3 sets x 3 reps recommended) before completing the following workload.

Snatch Grip Deadlift 3-3-3-3

Post loads to comments.

“Pull then Smash”
Complete 21-15-9 reps of
**Sumo Deadlift High Pull (95/65)
Slamball (40/20)

**Notes: Each round will begin with a 400m run. Get some,,,, Freaks!

Post times to comments.

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07.23.2015

11709647_909008929145107_5885224399820101189_nANNOUNCEMENT: Our July Free Intro/Bring a Friend WOD will be this Saturday (7/25) at 10:30am.
Anyone who is interested in trying CrossFit for the first time is welcome! It’s a great chance to try a fun workout and meet some members of our community.
Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If you would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Run 800m
II. Mobility

Impact/Focus: Turkish Get-up EMOTM
Every minute on the minute for 10:00 complete the following
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
Rest 1:00 before executing a personal record attempt Turkish Get-up, 1 left and 1 right.

Post scores to comments.

“Diaphoresis”
3 Rounds for time of
10 x Gymnastic Squat Complex
25 x GHD Sit-ups
15 x Handstand Push-ups

Notes: Each Gymnastic Squat Complex rep should be executed as follows:
Air Squat + Pistol(R) x Pistol(L) + Jump Squat.

Post scores to comments.

Skill Development
Accumulate 2-3:00 x L-sit

Notes: Paralettes, Matadors, Rings, Hanging from a Pull-up Bar, etc.

Post work accomplished to comments.

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07.22.2015

10987304_909010549144945_1250197663102627865_nWarm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus #1: Weighted Pull-ups
Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps.

I. Weighted Pull-ups 2-2-1-1-1-1RM
II. Pull-ups 10-8-6-4-2
III. Individual Pull-up Progression Work

Post loads to comments.

Impact/Focus #2: Push Press
Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015.

Push Press 3×5 (80% of 5RM)

Post loads to comments.

“Action Potential”
Complete 4 rounds for time of
Row 250m
7 x Hang Cleans (155/115lbs)

Post times to comments.

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07.21.2015

DSC_0809“We’re primed to think that talent is the key to success.
But what counts even more is a fusion of passion and perseverance.
In a world of instant gratification, grit may yield the biggest payoff of all.”
–Peter Doskoch

Warm-up Drills
I. Speed Rope
II. Mobility

Impact/Focus: American KB Swing Work Capacity
Complete as many reps as possible during each work interval
4 Rounds of
1:00 x American KB Swings (Heavy)
0:30 x Rest
Then…
4 Rounds of
0:30 x American KB Swings (Heavy)
0:15 x Rest

Post reps/weights to comments.

“Frumious Bandersnatch”
51-41-31-21-11 reps for time of
Double-unders
Ring Push-ups

Notes: Athletes that are not yet able to execute 30 x Push-up reps will be subbing traditional Push-ups for the Ring Push-ups. Scaling options will be available for Double-unders as a 3:1 Single-under conversion or a skill based Double-under substitution. Details will be available in class. Get-some, freaks.

Post times to comments.

Skill Development
21-15-9 for quality/practice of
Hip & Back Extension
GHD Sit-ups

Notes: See the linked video HERE for a short video demonstrating the differences between Back Extensions, Hip Extensions, and Hip & Back Extensions. These three movements will be making a more regular appearance as our crew becomes better acquainted with the names and movement points of performance for proper execution.

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07.20.2015

11742878_909010295811637_1886078125254916747_nWarm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
7 x Supermans
10 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep max for Front Squat.

Front Squat 1-1-1-1-1

Post loads to comments.

“Sudation Mandatory”
Complete 4 rounds for time of
9 x Overhead Squats (115/75)
12 x Toes-2-Bar
15 x Box Jumps (24/20)

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07.17.2015

11701178_910386219007378_8057851536359650271_nWarm-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

“NBLYSO WOD #2″
Complete as many rounds/reps as possible in 8:00 of
10 x Deadlift (275/185)
25 x Wallball (20/14)

Post rounds/reps completed to comments.

“Silly Fast”
Complete 4 rounds for time of
Run 200
20 x GHD Sit-ups

Post times to comments.

Posted in | 2 Comments

07.16.2015

11709539_905453649500635_2045803035196313533_nWarm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Hollow Rocks
10 x Wallball (Arms only)
III. Mobility

Impact/Focus: Push Press 5RM
Warm up as needed (3 sets x 5 reps) before working to establish a 5-rep max Push Press.

Push Press 5-5-5-5-5

Post loads to comments.

“Kibble N’ Bits”
Complete as many rounds/reps as possible in 12:00 of
10 x Power Snatch (75/55)
20 x Floor Wipers (75/55)
30 x Double unders

Post rounds/reps completed to comments.

Skill Development
GOAT Work, Mobility, Etc…

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07.15.2015

11707583_909012139144786_7900466724452997357_nWarm-up Drills
I. Row 500m
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Clean Complex
Warm up as needed before working up to max weight in the following clean complex.

Clean + Hang Clean + Push/Split Jerk

Notes: Athletes may choose to receive their cleans in either the squat or power position for today’s complex.

Post loads to comments.

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 (Front Rack)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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07.14.2015

11707833_905454152833918_8001821174070987993_n“And those who were seen dancing were thought to be insane by those who could not hear the music.” –Friedrich Nietzsche

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

Impact/Focus: American KB Swing Strength
Complete the following ladder of American KB Swings (heavy) unbroken, resting as long as necessary to accomplish each set as such. Get some, freaks.

American KB Swings (Unbroken) x
20-18-16-14-12-10-8-6-4-2

Post weight/times to comments.

 

 

“Chrysanthemum”
Complete the following
3:00 x Max Reps Burpee Box Jumps
Rest 1:00
8:00 AMRAP of
10 x HSPU
25 x Abmat Sit-ups
Rest 1:00
3:00 x Max Reps Burpee Box Jumps

Notes: Burpee Box Jumps are to 24/20” boxes.

Post scores to comments.

Skill Development
Bulletproof Shoulders

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07.13.2015

11692706_909011475811519_6446533634375845768_nWarm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
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.

4 x 80%
3 x 85%
1 x 90%
1 x 92%
1 x 95%

Post loads to comments.

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-ups have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or 7-7-7 reps alternating between Pull-ups/Ring Dips.

Post scores to comments.

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07.10.2015

11377334_905453326167334_8175750510301631856_nWarm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
10 x Abmat Sit-ups
III. Mobility

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

Sumo Deadlift 3-3-3-3-3

Post loads to comments.

“Shark Bait”
Complete the following against a 15:00 clock.
Run 800
Then…
18-15-12-9-6-3 reps of
Knees-2-Elbows
Ring/Static Dips

Post times to comments.

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07.09.2015

11209413_905455549500445_1603482747633963228_n-2Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Muscle-up Transitions
10 x Walking Lunges
10 x Push-ups
III. Mobility

Impact/Focus: Front Squat
Warm-up with 2 sets of 5 reps each before working through the following. Work as heavy as good form permits.

Front Squat 5-5-5-5-5

Post scores to comments.

“And One Mix Tape”
For time
Row 1000m
50 x 1-Arm DB Snatch (50/35lbs)
30 x Medicine Ball Cleans (40/20lbs)

Post scores to comments.

Skill Development
I. Open Goat Work
II. Mobility

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07.08.2015

11659390_905453419500658_3367901317325273834_nAttention Members: Today at the Noon class we will be doing the Hero WOD “Roy” with a member of Michael C. Roy’s family. Anyone that would like to participate is encouraged to attend!

http://www.crossfit.com/mt-archive2/007038.html

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: Clean Doubles
Warm-up as needed before completing the following workload. Work up to a heavy double of Cleans.

Clean 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: “Lynne”
5 rounds for Max Reps of
Bench Press (Bodyweight)
Pull-ups

Notes: Scaling options for those unable to use bodyweight for bench press will be available.

Post reps for both exercises in all rounds.

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

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07.07.2015

11693842_905453529500647_777217431608759828_nWarm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: American KB Swing Strength
Complete the following sets/reps of American KB Swings every minute on the minute for 10:00.
1st minute: 10 reps
2nd minute: 15 reps
3rd minute: 20 reps
4th minute: 25 reps
5th minute: Rest
6th minute: 10 reps
7th minute: 15 reps
8th minute: 20 reps
9th minute: 25 reps

Notes: Athletes may move to a heavier KB after the 25 rep set if so desired. Work sets should be complete unbroken when possible.

Post scores to comments.

“Starbucks Inflation”
Complete as many rounds/reps as possible in 15:00 OF
5 x Push/Split Jerk (135/95lbs)
15 x GHD/Abmat Sit-ups
45 x Double-unders

Skill Development
I. Handstand Push-ups 5 sets of 5 reps
II. Stinkbugs 5 sets of 10 reps
or
I. Complete 5-8 Handstand Walks/Accumulate 60ft of travel distance inverted

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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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