The Blog

01.30.2015

IMG_6572Warm-up Drills
I. 2-4 Indoor Run Orientation Laps
II. 3 Rounds for quality of
10-8-6 x Chin-ups (Deadhang)
10-8-6 x Push-ups (CFGS)
10-8-6 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Push or Split Jerk 3-2-2-1-1-1RM
Warm-up with 3 sets of 3 reps each before working through the following sets/reps of Push or Split Jerk. Weights should increase each set until a one repetition maximum has been established.

Push or Split Jerk 3-2-2-1-1-1RM

Post sets/reps/loads to comments.

“Farewell Kaleigh”
Complete 4 Rounds for time of
Run 150m
6 x Power Cleans (155/110lbs)
12 x Box Jumps (30/24”)
18 x Toes-2-Bar

Notes: There will be an 18:00 cutoff time on today’s WOD.

Post scores to comments.

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01.29.2015

IMG_4261

The CrossFit Games Open Approaches!

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

Notes: Athletes will be working on Single-under/Double-under proficiency during the Speed Rope portion of the warm-up.

Impact/Focus: Rope Climbs & Handstand Walks
Complete 5 Rounds for quality of
2 x Rope Climbs
*Handstand Skill Task

Notes: Rope Climbs will be scaled for those new to this movement. Handstand kick-ups, shoulder taps, distance handstand walking, etc will be some of the skill level options available. Enjoy, freaks.

“Huck-it”
Complete for time
50 x Wallball (20/14lbs)
30 x KB Snatch (24/16gs)
30 x Wallball (20/14lbs)
20 x KB Snatch (24/16gs)
10 x Wallball (20/14lbs)
10 x KB Snatch (24/16gs)

Notes: 30 x KB Snatch should be read as 15 reps Right side and 15 reps left side; athletes may alternate however frequently they desire providing all the reps are completed before moving on to Wallball.

Post scores to comments.

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01.28.2015

DSC_0023

Announcement: We will be open normal business hours on Wednesday (1/28).

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
5 x Ring Rows
25ft Duck Walk (PVC Overhead)
25ft Pike Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
III. Mobility

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

Overhead Squat x 5-4-3-2-1

Notes: Focus should be on full ROM in the overhead position before weight. Address mobility issues if needed.

Post loads to comments.

“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.

Row Intervals
Double Tababta Row
8 rounds of: :40 on, :20 off for Total Calories.

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01.27.2014

6a01348547507f970c01a3fbc86b73970bAnnouncement: Due to impending snow-magedon we will closed all-day tomorrow, Tuesday (1/27).

As of now we’re planning on normal hours on Wednesday. We’ll keep you updated here and on the Facebook page.

Stay safe, stay warm, and enjoy shoveling!

“Snow-magedon 2015″
Complete for time. Partition reps/sets as needed.

100 x Push-ups
100 x Hollow Rock
100 x Air Squats

Post times to comments.

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01.26.2015

IMG_6515Warm-up Drills
I. Row 2:00
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 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.

“Diabolic”
Complete as many Rounds/Reps as possible in 9:00 of
Deadlift (225/155)
Handstand Push-ups

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 total reps completed to comments.

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01.23.2015

IMG_6497

We would like to congratulate the January on-ramp graduates. Please welcome Joel, Mallory, Frank, Tony, Christine, Abby, Kelsey, Evan, Drew, Liane, Nick (pumped up!), and Amanda (Gavin not pictured) to the CFNH family. They’ll be slaying along side you from now on.

Warm-up Drills
I. Row 750m
II. 2-3 rounds of
5 x Sumo Deadlift High Pull (24/16)
7 x V-ups
10 x Box Step-ups
III. Mobility

Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload. Increase weight with each set.

Sumo Deadlift x 5-4-3-2-1

Post loads to comments.

“Stop Resisting: Cherry Pom”
Complete as many rounds/reps as possible in 12:00 of
10 x Ring Dips
12 x Toes-2-Bar
14 x Box Jumps (24/20)

Post rounds/reps completed to comments.

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01.22.2015

IMG_6492Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog –> Run
High Knees
Shuffle
Grape Vines
Tumbling
Etc…
II. Mobility

Impact/Focus: Pause Front Squats
Warm up as needed (3 sets x 5 reps 10X2 Tempo) before completing the workload below.

Front Squat 3-3-3-3-3 (12X2 Tempo)

Notes: Tempo Explanation HERE

Post loads to comments.

“Ferrous Iron”
Complete 4 rounds for time of
Row 350m
12 x DB Deadlift (50/35)
9 x DB Hang Clean (50/35)
6 x DB Push Jerk (50/35)

Notes: Those looking for an additional challenge can perform this workout with kettle bells vs dumb bells.

Post times to comments.

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01.21.2015

IMG_6474Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Bear Crawl
25ft Walking Lunges
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus #1: Snatch/Overhead Squat Complex
After movement review, warm up as needed before completing the following complex. Work up in weight as form allows.

Power Snatch +  Hang Power Snatch + 2 x Overhead Squat

Post loads to comments.

Impact/Focus #2: Bench Press 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.

WOD
5-10:00 Metabolic Conditioning

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01.20.2015

DSC_0054Warm-up Drills
I. Speed Rope 2:00
II. 5:00 AMRAP of
5 x Medicine Ball Cleans (40/20)
7 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Flight Simulator
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 … 5

Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.

“Sour Then Sweet”
Complete as many rounds/reps as possible in 8:00 of
10 x Handstand Push-ups
20 x GHD/Abmat Sit-ups

Rest 2:00
Then…

Complete as many rounds/reps as possible in 8:00 of
7 x Slamball (40/20)
7 x Burpees

Post rounds/reps completed to comments.

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01.19.2015

Child & Family Services March 20th 2015

Warm-up Drills
I. Run 2:00 (Indoors)
II. 4 Rounds of (2R/2L)
5 x KB Suitcase Deadlift (24/16kg)
5 x 1-arm KB Swings (24/16kg)
5 x 1-arm KB Push Press (24/16kg)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
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 65%
5 x 75%
5+ x 85%

Notes: Use last weeks CrossFit Total Back Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Helen”
3 Rounds for time
Run 400m
21 x ‘American’ KB Swings (24/16kg)
12 x Pull-ups

Post times to comments.

Skill Development
If time permits work through Handstand progressions for 5-10:00
Examples include: Walking, Balancing, Kick-ups, etc.

Get creative, challenge skill sets, and build confidence during inversion. Get some, freaks.

Posted in | 3 Comments

01.16.2015

DSC_0126Warm-up Drills
I. 7:00 AMRAP of
1 x Suicide Sprint
5 x Ring Rows
7 x Hindu Push-ups
10 x Wallball (20/14)
II. Mobility

Impact/Focus: Bench 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.

“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35)
30 x Pull-ups

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders (Video HERE)

Posted in | 3 Comments

01.15.2015

222Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus: Power Snatch 4×5 @ 80% (3RM)
Work through the following sets/reps based on last Thursday’s Power Snatch 3RM.

Power Snatch 4×5 @ 80% (3RM)

The final set is a + set for maximum repetitions possible ‘unbroken’.

Post scores to comments.

“Goji Berries”
Complete the following for time
Max Reps x Double-unders
30 x Box Jumps (24/20”)
30 x Wallball (20/14lbs)
Max Reps x Double-unders
20 x Box Jumps (24/20”)
20 x Wallball (20/14lbs)
Max Reps x Double-unders
10 x Box Jumps (24/20”)
10 x Wallball (20/14lbs)

Post times and Double-under totals to comments.

Skill Development
3-5 Rounds for Quality of:
10 x Goodmornings (Bumper Plates 45/25lbs)
:10 x Front Plank
:10 x Left Plank
:10 x Right Plank

Notes: Creative applications for increased challenges is encouraged throughout the three plank movements.

Post results to comments.

Posted in | 4 Comments

01.14.2015

DSC_0201Warm-up Drills
I. Speed Rope 2:00
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: Death by 10m
Every minute on the minute add an additional 10m Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted.
1 x 10m Sprint (0:00-1:00)
2 x 10m Sprints (1:00-2:00)
3 x 10m Sprints (2:00-3:00)
etc…

Post scores to comments.

“Tabata This!” Paleo Tester #3
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

Posted in | 6 Comments

01.13.2015

yah gav Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Partner Medicine Ball Sit-ups
10 x Partner Wallball Toss (Over Rig)
10 x Partner Lateral Toss (15ft)
III. Mobility

Impact/Focus: Shoulder Taps 10-20-30-40+
-Handstand Review
-Weight transfers
-Shoulder taps (same hand/same shoulder, alt. hand must touch shoulder each rep)

Notes: Athletes should focus on getting more comfortable in handstands. This will prepare athletes for free standing handstands, handstand push-ups and handstand walks. The last set is to try and do as many as possible before coming down (Hint: the faster you go the more you’ll get).

Post results to comments.

“Elizabeth”
21-15-9 for time of
Clean
Ring Dips

Notes: The Clean is recieved in the front squat position. This will be a re-testable metric for the Paleo Challenge.

Post scores to comments.

Skill Development
21-15-9 reps/seconds of cumulative hold
Back Extensions
L-sit (matadors/paralettes/rings)

Posted in | 6 Comments

01.12.2015

Keep_Calm_and_Eat_Paleo1Paleo Challenge: For those competing in the 30-day paleo challenge, we will be doing weigh-ins prior to class. $10 per participant will be due. This is open and encouraged to all athletes. If you are interested in participating speak with a coach prior to class about getting the information packet.

For updates and information join the CrossFit New Hampshire Nutrition FB Group HERE

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

“CrossFit Total”
Your goal for today’s workout is to find your one repetition max in 3 attempts at each lift.

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Below is an excerpt from the CrossFit Journal Article describing the ”CrossFit Total”:
”Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.”

–CrossFit Journal Article December 1, 2006

Link to full article 

Notes: Athletes will perform proper warm up set (3 sets x 3-5 reps) before making their 3 attempts at a 1-rep max. Each movement will have a 15-20:00 clock.

Post loads to comments.

Skill Development (Optional)
8x250m Row/:30 Rest

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01.09.2014

DSC_0187Warm-up Drills
I. Indoor Run
II. 2 Rounds of
100ft x Slamball Throw (Forward)
100ft x Slamball Throw (Reverse)
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Push Press
Warm up as needed (3 sets x 5 reps) following a movement review, before completing the workload below.

Push Press 5-4-3-2-1RM

Notes: Athletes will increase weight with each set, working up to a maximum effort Push Press for the day.

Post loads to comments.

“Pander”
Complete 5 rounds for time of
5 x Handstand Push-ups
10 x Pistols (5L/5R Alt)
15 x ‘American’ KB Swings (24/16)

Post times to comments.

Posted in | 3 Comments

01.08.2015

1-2 copy 2Spoiler Alert: Nutrition seminar this Saturday, January 10th @ 11:00am

Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Deadlift
5 x Hang Clean
5 x Front Squat
5 x Clean
III. Mobility

Impact/Focus: Clean 1-1-1-1-1RM
Clean 1-1-1-1-1RM

Notes: The Clean is a movement where an object (barbell) is pulled from the floor and received in a front squat position with the object resting on one’s shoulders.
Work up to a new single repetition Clean, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1-2:00 between attempts.

Post sets/reps/loads to comments.

“Icecapades”
Complete as many rounds/reps as possible in 15:00 of
Row 30kcal
100ft x Farmer’s Carry
20 x Tuck-ups
100ft x Farmer’s Carry
10 x Ground-2-Overhead (45/25lbs)
100ft x Farmer’s Carry

Notes: DB’s and KB’s for the Farmer’s Carry.

Post scores to comments.

Posted in | 5 Comments

01.07.2014

DSC_0037Spoiler Alert: Nutrition Seminar this Saturday (Jan 10th) and 11:00am

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
50ft x Waiters Walk
7 x Hollow Rocks
10 x Hindu Push-ups
III. Mobility

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

Overhead Squat 3-3-3-3-3

Notes: Athletes should be focusing on quality range of motion and addressing any flexibility restrictions during today’s movement. Form before weight today.

Impact/Focus #2: Bench Press 5-5-5+
Work through the following sets of Bench 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 65%
5 x 75%
5+ x 85%

Notes: 1-Rep Maximum/Percentage Calculator

WOD
5-10:00 Metabolic Conditioning

Posted in | 4 Comments

01.06.2015

paleo_flowchart.jpg.662x0_q100_crop-scaleSpoiler Alert: Nutrition Class this Saturday 11:00am

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Power Snatch 3-3-3-3-3RM (TnG)
Work through progressively heavier sets of 3 x Power Snatch, touch and go style (TnG).
Attempt to establish a three repetition maximum. Athlete’s should be sure to log these results as we will use this week’s 3RM in upcoming percentage based training days.

Power Snatch 3-3-3-3-3RM (TnG)

Post sets/reps/loads to comments.

“Slinky”
Complete the following for time
10 x Thruster (135/95lbs)
21 x GHD Sit-ups
8 x Thruster (135/95lbs)
18 x GHD Sit-ups
6 x Thruster (135/95lbs)
15 x GHD Sit-ups
4 x Thruster (135/95lbs)
12 x GHD Sit-ups
2 x Thruster (135/95lbs)
9 x GHD Sit-ups

Post times to comments.

Skill Development
3 sets of 15 x Back Extensions

Optional Handstand Work
5:00 AMRAP mix & match from the following
3 x Wallwalk
:05-:10 Freestanding Handstand Hold
20ft x Handstand Walk
:20 x Handstand Hold

Notes: There should be an emphasis on quality of movement/skill practice over volume of work completed

Posted in | 5 Comments

01.05.2015

DSC_0963Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

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

“Jumping Helen”
Complete 3 rounds for time of
75 x Double unders
21 x ‘American’ KB Swings (32/24)
12 x Pull-ups

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders (Video HERE)

Post scores to comments.

Posted in | 4 Comments

01.02.2015

1-2Reminder: There will be no 6pm class this evening.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Partner Medicine Ball Sit-ups
10 x Partner Wallball Toss (Over Rig)
10 x Partner Lateral Toss (15ft)
III. Mobility

Impact/Focus: Ring/Static Dip Ascension Ladder
A. Ring/Static Dip EMOTM Ascension Ladder
Every minute on the minute execute a set of ring dips. Begin with one ring/static dip and increase by one repetition every round thereafter. Continue until unable to complete the workload within the minute of time allotted. Strict movement is encouraged, those athletes with the requisite strength may move into kipping reps if necessary.

Rest 1:00

B. Static/Support Holds
Complete 3 sets of Static Bar/Ring Support holds x :10-:15
Rest :30-:45 seconds between efforts.

Post scores/times to comments.

“Perpetuum II”
In teams of two athletes work through the following AMRAPs Each athlete does the entire workload described, alternating after each movement is completed.
AMRAP 6:00 of
5 x Medicine Ball Cleans (20/14lbs)
10 x KB Snatch 5R/5L (24/16kg)
15 x Wallball (20/14lbs)

Rest 1:00 in the Plank Position
Then…

AMRAP 6:00 of
5 x Medicine Ball Cleans (20/14lbs)
10 x KB Snatch 5R/5L (24/16kg)
15 x Wallball (20/14lbs)

Post Rounds/Reps completed to comments.

Posted in | 3 Comments
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