The Blog

12.09.2016

img_3017Warm-up Drills
I. Run 400m or Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Back Squat (Week 11)
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 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5-10lbs heavier than previous Back Squat training

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

Post scores to comments.

“Salad Fingers”
Climb as high up the following rep ladder as possible against a 10:00 Running Clock.

1-2-3-4-5… x Clean & Jerk (135/95lbs)
1-2-3-4-5… x Pistols (each leg)

Notes: The Clean & Jerk may be power or full; Push or Split Jerk may be employed at the athlete’s discretion.

Skill Development
I. CFNE Bulletproof Shoulders
II. Mobility Efforts
III. Slay GOATS (some options provided below for inspiration)
IV. Handstand Skills & L-sits EOMOTM
6 Rounds for Quality of:
Handstand Skill
L-sit x :20 to :30 seconds

Notes: Alternate between performing handstand walks or freestanding, wall supported, or other scaled handstand position holds, and holding an l-sit position for a cumulative :20 to :30 (scaling from planks, matadors, rings, etc.).

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12.08.2016

13654408_10100102054524336_5218624602139902712_nHappy 30th Birthday to Ashley! We’re so lucky to have as a part of our lives and our community. Please join me in wishing her a wonderful birthday!

Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility

“Ashley’s Dirty 30”
For time
30 x Box Jumps (24/20)
30 x Jumping Pull-ups
30 x KB Swings (24/16)
30 x Walking Lunges
30 x Knees-2-Elbows
30 x Push Press (45/35)
30 x Back Extensions
30 x Wallball (20/14)
30 x Burpees
30 x Double unders

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO CLICK HERE
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

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12.07.2016

fullsizerender-66Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum effort for the following snatch complex.

1 x Snatch + Hang Snatch + Overhead Squat

Post loads to comments.

“2K TT”
For time
Row 2000m

Post times to comments.

Skill Development
– CFNE Bulletproof Shoulders
– Slay GOATS
– Mobilize

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12.06.2016

15272015_1226821860697144_4066030093698105179_oANNOUNCEMENTS
– Our December on-ramp class begins this Tuesday, December 6th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Press
5 x Push Press
III. Mobility

“Discrete Distribution”
4 Rounds for time of
5 x Muscle-ups
7 x Deadlift (225/155lbs)
40 x Double-unders

Post scores to comments.

Skill Development: Midline Conditioning
Complete 3 Rounds for max repetitions possible during each work interval of:
:30 x GHD Sit-up
:30 x Plank
:30 x Russian Twists
:30 x Hollow Hold
:30 x Rest

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12.05.2016

15327336_10100236176653548_7172161405095857705_nWe would like to congratulate Kathrin and Mike on their wedding this past weekend! We’d like to wish you both a lifetime of hapiness!

ANNOUNCEMENTS
– Our December on-ramp class begins this Tuesday, December 6th at 6pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
III. Mobility

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

Front Squat 1-1-1-1-1RM

Post loads to comments.

“Swagzilla”
Complete 21-15-9 reps for time of
Hang Power Cleans (135/95)
Handstand Push-ups

Post times to comments.

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12.02.2016

img_6447ANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Back Squat (Week 10)
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 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5-10lbs heavier than previous Back Squat training

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

Post scores to comments.

Specific Gravity
4 Rounds for time of
5 x Push Jerk (155/105lbs)
10 x Pull-ups
15 x Box Jumps (24/20”)

Post scores to comments.

Skill Development
Select one of the following training options:
A. 3 sets of 10 x Back Extensions
B. 3 sets of 15 x Back Extensions
C. 3 sets of 15 x Hip & Back Extensions
D. 3 sets of 10 x Glute-Ham Raises

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12.01.2016

fullsizerenderANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

“Karen”
For time
150 x Wallball (20/14lbs)

Post scores to comments.

Skill Development: Turkish Get-ups
Warm up as needed before completing the following workload every :90 for 6 sets.

1 x Turkish Get-ups (Left)
1 x Turkish Get-ups (Right)

Post loads to comments.

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11.30.2016

fullsizerender-65ANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.

Warm-up Drills
I. Row 2:00
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: Power Snatch
Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Snatch.

Power Snatch 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: TTB/Burpees EMOTM
Complete the following workload every minute on the minute for 10:00.

Even Minute: :45 work x Toes-2-Bar
Odd Minute: :45 work x Burpees

Post total reps per movement to comments.

“Coal Mine”
3 Rounds of Row 1000m x 2:00 Rest

Post times to comments.

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11.29.2016

img_6326ANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Power Clean & Jerk
Warm up as needed (3 sets x 3-5 reps) before working to establish a rep record maximum for each of the following unbroken power clean & jerk sets.

Power Clean & Jerk x 9-6-3

Notes: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

“Copacetic”
Complete as many rounds/reps as possible in 12:00 of
30 x Double-unders
15 x Thrusters (95/65lbs)
30 x Double-unders
15 x KB Swings (24/16kg)

Post scores to comments.

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11.28.2016

15230789_1218115978234399_2573378511721827461_nANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of “Cindy”
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat (Week 10)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
3 x 3 reps (5-10lbs more than last week)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Tabata Something Else”
Tabata x Pull-up
Tabata x Push-up
Tabata x Abmat Sit-up
Tabata x Squat

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.

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11.25.2016

jack1martinheroTOUGH RUCK 2017: LEARN MORE HERE!

ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

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

“JACK”
Complete as many Rounds/Reps as possible in 20:00 of
10 x Push Press (115/75lbs)
10 x KB Swings (24/16kg)
10 x Box Jumps (24/20”)

Notes: Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Post scores to comments.

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11.23.2016

cropped-toughruck-dark1-copyTOUGH RUCK 2017: LEARN MORE HERE!

ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

 

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

Impact/Focus #1: Power Snatch Doubles EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

2 x Power Snatch TnG

Notes: Athletes should plan to increase weight every 2-3 sets.
Compare to scores from 02.09.2016.

Post loads to comments.

Impact/Focus #2: Back Squat (Week 9)
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 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5 to 10lbs heavier than previous Back Squat training

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

Post scores to comments.

“KC2-PREP”
For time
Row 500m
50 x Wallball (20/14lbs)
Row 350m
35 x Wallball (20/14lbs)

Post scores to comments.

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11.22.2016

img_2599ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. Run (Indoor Laps)
II. 2 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Hang Power Clean (@ Knee)
5 x Press
III. Mobility

Impact/Focus: Hang Power Cleans
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight with each set as form allows.

Hang Power Clean 3-3-3-3-3

Post loads to comments.

“Plymouth Rock”
Complete 3 rounds for time of
20 x Pull-ups
20 x Burpee Box Jumps (24/20)
20 x GHD Sit-ups

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

Posted in | 4 Comments

11.21.2016

img_4232

ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat (Week 9)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
3 x 3 reps (5-10lbs more than last week)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Bridges”
Complete 30-20-10 reps for time of
Overhead Squat (95/65)
Row (Calories)

Post times to comments.

Posted in | 4 Comments

11.18.2016

img_2765Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Back Squat (Week 8)
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 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5 to 10lbs heavier than previous Back Squat training

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

Post scores to comments.

“The Abyss”
Complete for time

10-9-8-7-6-5-4-3-2-1 reps x Push Press (75/55)
1-2-3-4-5-6-7-8-9-10 reps x Box Step-ups (50/35)

Post times to comments.

Posted in | 3 Comments

11.17.2016

img_2785Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Handstand Hold
5 x Pull-ups
10 x KB Swings (24/16)
III. Mobility

Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following:

Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks

Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.

Post scores to comments.

“Pied Piper”
Complete as many rounds/reps as possible in 12:00 of
30 x Double unders
10 x Deadlift (155/105)
15 x Pull-ups

Post rounds/reps completed to comments.

Posted in | 3 Comments

11.16.2016

img_1745

Thank you to everyone who made this Veteran’s Day a rewarding and powerful experience.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Warm-up
50m Run
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
50m Build-up Sprints (2-3)
III. Mobility

Impact/Focus: Pause Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for full Snatch.

Snatch 1-1-1-1-1-1 (@80% 1RM) w/ :02 Pause @ Knee

Notes: For percentage assignments refer to 10.26.2016 linked HERE.

Post loads to comments.

“Seagrams Sevens”
7 Minute AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

Post scores to comments.

Post-WOD Accessory Training
3-4 Rounds for quality of
20 x GHD Sit-ups
15 x Hip Extensions
20 x 1-arm Dumbbell Row (10L/10R)

Notes: Quality movement will be emphasized for proficiency development, select Dumbbell loads that are challenging yet do not compromise strict execution. Increase weights across sets as necessary.

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11.15.2016

img_2590

Congratulations to Derk for completing his Level 1 CrossFit Trainer Seminar this past weekend. Still representing CFNH in D.C.!

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Power Clean
Warm up as needed (3 sets x 5 reps) before working to establish a maximum for the following workload of unbroken power cleans.

Power Clean x 9-6-3

Notes: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

“Dissociative Fugue”
Complete for time
Row 500m
Then…
3 rounds of
15 x Thrusters (95/65)
15 x Slamball (40/20)
Then…
Row 500

Post time to comments.

Posted in | 3 Comments

11.14.2016

14938345_10154751156832451_9055269971990025581_nCongratulations to Tom and Ann on the birth of their beautiful baby girl Greer Leary. We can’t wait to meet her!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat (Week 8)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 3 reps (5-10lbs more than last week)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Going Turbo”
Complete 21-18-15-12-9 reps for time of
Toes-2-Bar
Ring Dips
**Run 200m

Notes: Each round will conclude with a 200m run.

Post times to comments.

Posted in | 3 Comments

Screen Shot 2015-11-10 at 10.01.44 PM“True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others at whatever cost.” -Arthur Ashe

The Three Wise Men Story:
After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war on a daily basis.

The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.

Warm-up Drill
Warm-up Drills
I. Individual Warm-up
II. Mobility

Three Wise Men 2015 Veteran’s Day Hero WOD Tribute
“Jeremy”
AMRAP in 4:00 of
5 x Hang Snatch (*See Below)
10 x Burpees Over the Barbell
Rest 2:00, then…

“Ben”
AMRAP in 4:00 of
10 x Power Cleans (*See Below)
20 x Pull-Ups
Rest 2:00, then…

“Beau”
AMRAP in 4:00 of
15 x Box Jump-Overs (24/20”)
30 x Wallball (20/14lbs)

Notes: *Weight classifications are Elite = 185/125lbs, RX = 135/95lbs, and Scaled = 95/65lbs. Box Jump Overs are 24/20” with scaling to Step-Overs as an option if necessary.

Post scores to comments, and thank you so much for participating with CrossFit New Hampshire during this special event.

Posted in | 5 Comments

11.10.2016

fullsizerender-63Jared Enderton hitting a 317lb Snatch at this weekend’s Attitude Nation Seminar.

ANNOUNCEMENTS
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.

Warm-up Drills
I. Row 2:00
II. 2-3 Rounds of
25ft x Waiters Walk
5 x KB Deadlift
5 x SDLHP
5 x Goblet Squats
III. Mobility

Impact/Focus: Back Squat (Week 7)
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 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5 to 10lbs heavier than previous Back Squat training

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

Post scores to comments.

“Sleven”
Complete 7 rounds for time of
7 x Push Press (95/65)
7 x Sumo Deadlift High Pull (32/24)
14 x V-ups

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

Posted in | 4 Comments