The Blog

05.25.2016

Screen Shot 2016-05-24 at 8.58.11 PMUPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Speed Rope 2:00
II. 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 for Front Squat, working towards a challenging or single repetition record weight.

Front Squat 5-4-3-2-1

Post loads to comments

Impact/Focus #2: Push/Split Jerk
Warm up as needed with 3 sets of 3 reps, increasing in load, before completing the following workload of Push/Split Jerk.

Push/Split Jerk 3-3-3-3 (80% 1RM)

Notes: Use data referenced from 05.11.2016.

Post loads to comments

“Camping’s In-Tents”
Complete as many rounds/reps as possible in 10:00 of
10 x Power Snatch (75/55lbs)
30 x Double unders

Post rounds/reps completed to comments.

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05.24.2016

IMG_4028UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Run 400m
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 as needed (3 sets x 3 reps per arm) before completing the following workload.

Turkish Get-up 1-1-1-1-1-1RM (L+R=1 rep)

Post loads to comments.

“No Way Out”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Burpees (6″target)

Notes: Rx+ = Chest-2-Bar Pull-ups or Weighted Pull-ups (20/17.5/14lbs)

Post scores to comments.

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05.23.2016

Screen Shot 2016-05-22 at 9.48.17 PMImage: Amoskeag RFC vs Fort Drum Rangers in Honor and Memory of Special Forces Medical Sargeant Kyle Warren, who made the ultimate sacrifice for his country on July 10th, 2010. Link Event Details and Meaning HERE.

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Run 800m
II. 2 rounds of
5 x Deadlifts (Barbell)
5 x Cleans (Barbell)
5 x Push Jerks (Barbell)
5 x Back Squat (Barbell)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk7)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Saving Grace”
Complete for time
Row 1000m
30 x Clean & Jerk (135/95lbs)
75 x GHD Sit-ups

Notes: Compare scores to 05.26.2015

Post times to comments.

Skill Development
I. 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.
II. CFNE Bulletproof Shoulders (Demo HERE)

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05.20.2016

FullSizeRender (4)UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
10 x Hollow Rocks
10 x KB Deadlift
III. Mobility

Impact/Focus: Deadlift (Wk 6)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Sisyphus’s Climb”
Against a 12:00 clock, climb as high in the ascension ladder as possible, increasing by 3 reps every round (3, 6, 9, 12…) of.

Handstand Push-ups
Toes-2-Bar

Post total reps completed to comments.

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05.19.2016

Screen Shot 2016-05-18 at 10.56.24 PMUPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-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.

“Black Silkies”
Complete as many Rounds/Reps as possible in 6:00 of
12 x KB Snatch (6R/6L@24/16kg)
12 x Pull-ups
30 x Double-unders
Rest 2:00
Complete as many Rounds/Reps as possible in 4:00 of
6 x KB Snatch (3R/3L@24/16kg)
6 x Pull-ups
15 x Double-unders

Post scores to comments.

Skill Development
I. 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.
II. CFNE Bulletproof Shoulders (Demo HERE)

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05.18.2016

FullSizeRender-39UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus #1: Hang Clean
Warm up as needed (3 sets x 3 reps) before working to establish a 2 rep maximum for Hang Clean.

Hang Clean 2-2-2-2-2

Post loads to comments.

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

Overhead Squat 2-2-2-2-2 (work to 90% 1RM)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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05.17.2016

Screen Shot 2016-05-16 at 9.56.21 PMUPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus: Power Snatch Triples
Warm-up with 3 sets of 3 reps each before working through the following:

Power Snatch 3-3-3-3-3

Notes: Work as close to 85% of 1RM as possible. Reps are touch and go today. Get some, freaks.

Post scores to comments.

“First Ascents”
5 Rounds for time of
2 x Rope Climbs
15 x GHD Sit-ups
Run 200m

Post scores to comments.

Skill Development
I. 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.
II. CFNE Bulletproof Shoulders (Demo HERE)

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05.16.2016

13220960_1065167116862620_8561606268837388737_nUPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus: Back Squat (Wk6)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

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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05.13.2016

FullSizeRender-38

Congratulations to Smiley Mike on his first ring muscle-up on Thursday!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x SDLHP (24/16)
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“GOFAI”
Complete 20-16-12-8-4 reps for time of
Push Press (115/85)
Walking Lunges (Back Rack)

Post times to comments.

Skill Development
Slay GOATs and Mobilize!

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05.12.2016

IMG_0248UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. POSE Run Technique
II. 2-3 Rounds of
5 x Medicine Ball Cleans (40/20lbs)
7 x Ring Rows
9 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Post training to comments.

“Residual Variation”
3 Rounds for time of
Run 400m
30 x Wallball (20/14lbs)
15 x Slamball (40/20lbs)

Post scores to comments.

Skill Development
I. Core Complex:
Complete for quality
30 x Strict Toes-2-Bar (or Rings)
40 x Russian Twists (20L/20R)
1:00 x Plank
II. Mobility

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05.11.2016

FullSizeRender-37UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus #1: Power Clean
Following movement review, warm-up as needed before completing the following workload.

Power Clean 5-5-5-5-5

Notes: Today’s effort will be touch and go reps focusing on quality of movement and proper barbell cycling technique.

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before working towards a heavy single for Push/Split Jerk.

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

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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05.10.2016

FullSizeRender 2UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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

“Kinda Baller”
For time
Row 1000m
21-15-9 of
Front Squat (135/95lbs)
‘American’ KB Swings (32/24kg)

Note: Front Squats come from the deck.

Post scores to comments.

Skill Development
3 Rounds for quality of
15 x Goodmornings or 15 x Back Extensions
1 x Rope Climbe (scale 3:1)

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05.09.2016

FullSizeRender-36UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus: Back Squat (Wk5)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Graham’s Crunch”
Complete 5 rounds for time of
15 x Power Snatch (95/65)
20 x Push-ups
25 x Abmat Sit-ups

Post times to comments.

Posted in | 4 Comments

05.06.2016

IMG_6355**ANNOUNCEMENT: Our CrossFit Day at the Fisher Cats game this Saturday has been postponed due to the high possibility of rain. Stay tuned as we’ll be announcing the new date soon!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x KB Swings
7 x Med Ball Cleans (20/14)
7 x Hindu Push-ups
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“The Slide”
Complete as many reps as possible in 6:00 of the following movements, climbing by 3 reps per round
Hang Power Clean (95/65lbs)
Lateral Skiers

Rest 2:00

Complete as many reps as possible in 6:00 of the following movements, climbing by 3 reps per round
‘American’ KB Swings (32/24kg)
Burpees (6″ target)

Rest 1:00

2:00 Max Reps x Double unders

Post reps completed for each AMRAP to comments.

Posted in | 2 Comments

05.05.2016

12901013_1686809741536352_4729036242433558957_oCongratulations to Mike Justason for completing the Spartan Tri-State New Jersey Ultra Beast: An ultra marathon distance, mountain based, obstacle laden endurance event. You continue to inspire us, Mike, well played, sir!

Image Note: An accurate event picture of the Ultra Beast event is forthcoming… todays image is of Mike’s demonstration of POSE running technique’s foundational figure-4 position; photo taken during an event dated Apr 26th.

UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

 

 

Warm-up Drills
I. Coach’s Choice
(Ehem… ___ke__ll?)
II. Mobility
*Mobility Video Reference link found HERE.

“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (Alt L/R)
15 x Pull-ups

Notes: Compare to 05.11.2014 linked HERE.

Post rounds/reps completed to comments.

Skill Development
For quality before time:
:20 x L-sit (Rings, Matadors, Hanging Knee Raise Hold, Plank Progressions)
10 x Abwheel Roll-outs (w/:01 hold at extended position)
10 x Superman Rocks

Post scores to comments.

Posted in | 3 Comments

05.04.2016

IMG_6515-2

The 6am crew surprised Brenna (Small Fry) a few weeks ago with a mini baby shower. The community and support that we show towards each other is unlike any other. We’re ready for Baby Stanton!

UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus #1: Snatch Complex
Warm up as needed before working to a heavy weight in the following snatch complex using 4-5 working sets.

Snatch + Hang Snatch + Overhead Squat

Post loads to comments.

Impact/Focus #2: Barbell Row
Following movement review, complete the following workload for barbell row.

Barbell Row 10-8-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 3 Comments

05.03.2016

IMG_6630UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus: Clean Triples TNG
Warm-up with 3-5 sets of 3 reps each, increasing weight until appropriately prepared for the following set/rep workload.
Every 2:00, for 14:00 total, complete a touch and go set of the following:
3 x Cleans

Notes: The first round should begin at 50-60% of a 1 rep max with subsequent sets increasing by 5-10% every 2 minutes. Clean ladders, oh yeah… Get some, freaks.

“OMG”
21-15-9 reps/kcal for time of
Push/Split Jerk (135/95lbs)
Row (kcal)
GHD Sit-ups

Post scores to comments.

Skill Development
I. Accumulate 3:00 of L-Sit Ring Support

Posted in | 3 Comments

05.02.2016

FullSizeRender-35Thank you to everyone that came to our Bring-a-Friend/Free workout. We hope everyone had a great time!

UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk4)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“De-Throned”
Complete 4 rounds for time of
12 x DB Snatch (50/35)(alternating)
12 x Toes-2-Bar
12 x Box Jump Overs (24/20)

Post times to comments.

Skill Development
*Areas of training today will focus on the Muscle-up Transition and Styles of Kipping. Athletes may be assigned tasks from the following selections as an example of options:
I. Muscle-up Transitions (Choose one):
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)

Posted in | 5 Comments

04.29.2015

FullSizeRenderUPCOMING EVENTS:
– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 200m
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

 

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Shoe Smith”
For time
9 x Muscle-ups
20 x Slamball
20 x Pistols
6 x Muscle-ups
14 x Slamball
14 x Pistols
3 x Muscle-ups
8 x Slamball
8 x Pistols

Notes: Muscle-ups scaled to banded or jumping will be 2:1. Pull-ups and Dips are 3:1 for scaling. Get some, freaks.

Post scores to comments.

Skill Development
I. 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.

Posted in | 2 Comments

04.28.2016

IMG_6552UPCOMING EVENTS:
– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus: Overhead Squat Triples
Warm up as shown below before completing the following workload of Overhead Squats.

Warm-up Sets: 3 x 3-5 reps
Overhead Squat 3-3-3-3RM

Post loads to comments.

“TARDIS”
4 Rounds of (:45 max reps x :15 rest) of
Toes-2-Bar
Wallball
Double-unders
Rest 1:00 between rounds

Post scores (total points per mvmt) to comments.

Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-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.

Posted in | 2 Comments

04.27.2016

FullSizeRender-34

Coach Ashley jumping for joy after hitting a 200# Hang Power Clean!

UPCOMING EVENTS:
– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus #1: Clean Complex
Warm up as needed before working to a heavy weight in the following clean complex using 4-5 working sets.

Power Clean + Hang Power Clean + Jerk

Post loads to comments.

Impact/Focus #2: Bench Press
Following movement review, complete the following workload for Bench Press.

Bench Press 10-8-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE

Posted in | 3 Comments