WOD & Blog
“…I had always been a gym rat. Running, swimming, and lifting along with skiing and playing golf. Then a series of injuries (Achilles and shoulder surgery) took the wind out of my sails. I was told never to do overhead presses again and I was relegated to doing stair climbs and light weights. Boredom set in.
My son Brendan had told me about CrossFit of NH and how he enjoyed it. It sounded nuts. He told me about the 2 old guys(Samy and Dan) who were really awesome and the workouts were insane. I eventually decided to scope it out.
My first visit was an eye opener. A crowded gym with loud music and tattooed athletes and huge weights crashing on the floor and people rushing around was so intimidating. But Dan came over and I signed up for the ramp course. I left thinking,
“What the hell have I gotten myself into?”
The On-ramp course was good, it brought us ‘Noobs’ up to speed to really start training the way the program was designed. At the end of our basics course I took a good look at the mix of people training together with the main CFNH daily WOD’s… I found brain turning critical of my age, shoulder, I asked myself,
“Will I be able to do that?”
…And before I could answer I rolled out of bed and into the first AM training session among the athletes at CrossFit New Hampshire. In no time I was coming in daily to Samy greeting me with his,
“Billiam, YESSSSSSSSSS!”
I bought into it. I loved it. It brought me new life.
And yes, I learned to become strong and capable in the overhead lifts. With significantly heavy weights… That continue to climb as my fitness continues to improve.
The excellent and patient instruction from Samy, Dan and Tiffanie spurred me on. They were truly invested in me. I felt a member of a community. Everybody pulling for each other. No discrimination based on age, sex, race. Just real people trying to reach their potential one day at a time.
I was truly hooked from day one… and still am.
Thank you Samy, Tiffanie, and Dan.”
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Warm-up Drills
Warm-up Drills
I. Run 800m
II. 2 Rounds for Quality
5 x Snatch Grip Deadlift
7 x Power Snatch
7 x Overhead Squat
10 x Hindu Push-ups
III. Mobility
Impact/Focus: Snatch & Overhead Squat
Review Jumping/Landing and Burgener Drill for the Hang Power Snatch portion of today’s WOD
Additional Time Spent Warming up and developing proficiency in the Overhead Squat for relative workloads also in today’s WOD.
“Brutus”
Complete for time
Hang Power Snatch x 1-2-3-4-5-6-7-8-9-10
Overhead Squat x 10-9-8-7-6-5-4-3-2-1
Ring Dip x 10-9-8-7-6-5-4-3-2-1
Skill Development
30-20-10 reps for Quality of
GHD Sit-ups
Back Extensions
Floor Wipers (135/95lbs)
Warm-up Drills
I. Run 800m
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Mobility
Impact/Focus: Olympic Lifts EMOTM
EMOTM x 2 Reps of Snatch OR Clean
Every minute on the minute choose one of the following to execute for 2 reps:
2 Reps of Athlete’s Choice (based on current skill levels)
-Snatch (Getting Under the Bar)
-Clean (Breakdown of ‘Pulls’)
Post results to comments.
“Leg Drive VS Hip Drive”
Row 500m
Then… 15-12-9 of:
Push Press
Box Jump
Slamball (40/20lbs)
Then…
Row 500m (Power Curve Refinement Emphasis)
Post results to comments.
Skill Development
‘’Learn 1/Teach 1’’
Learn or teach your peers one of your personal nemesis mobility WODs or an aspect of your pre/post WOD personal regimen that you feel pays huge dividends to unlocking your athletic potential.
Warm-up Drills
I. Row 3 Minutes (Power Curve Refinement Effort)
II. 2 Rounds for Quality of:
7 x Medicine Ball Cleans (40/20lbs)
7 x Hollow Rocks
7 x Push-ups (CFGS)
III. Mobility
Impact/Focus: Turkish Get-ups
Against a 7:00 Running Clock complete as many Rounds/Reps as possible of
1 x Turkish Get-up Right Arm (24/16kg)
1 x Turkish Get-up Right Arm (24/16kg)
“It Pays To Be A Winner”
5 Rounds, each individually timed, with rest intervals of 2 minutes between efforts:
Run 400m
5 x Muscle-ups (or 15+15 Pull-ups/Ring Dips)
10 x Deadlift (65%1rm) or 10 x Hang Power Snatch (95/65lbs)
15 x Clapping Push-ups (or scaled as Plyo Push-ups)
20 x GHD/Anchored Abmat sit-ups
Notes: The clock resets and counts down each Round’s rest interval only when the last athlete has completed their workload. Rest 2:00 between efforts… Repeat until inner peace is attained (or blackout occurs).
Post results to comments.
Skill Development
Complete the following for Quality:
10-8-6-4-2 reps each of
Dumbbell Renegade Rows (R+L=1rep)
Plank Position Changing Levels (hands to elbows x number of reps per given round)
Russian Twists (2ct;24/16kg)
Notes: Cooldown, Mobility Drills, Stretching Drills to assist with recovery/DOMS.
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“…I really can’t say enough good things about CrossFit. I have been an athlete and into fitness for pretty much my entire life. I rowed crew competitively and after crew, I essentially became a gym rat and treadmill junkie. I followed a lifting routine 4-5 days a week, ran many miles, and logged many hours in spin classes. I first learned about CrossFit through some of the trainers at the gym I went to in Boston. I would see them doing these crazy, fun looking workouts that were so different from anything anyone else was doing in the gym. When they told me they were CrossFit workouts I started researching it online. The boxes in Boston were $150+, which was an immediate turn off for me, and I never joined.
I kept up my gym routine when I moved to New York City and joined the posh New York Health and Racquet Club. A few months after living there, I continued to be curious about CrossFit and started researching boxes in New York. I realized there was a box a few blocks from my apartment, CrossFit Gotham. I decided to try it out, I figured I would just go for one day and if I didn’t like it, then no harm no foul – I left the high-end gym with its spin classes, pool, steam room, sauna and scented towels and headed into a below ground basketball court with a huge pull up rig assembled in the middle and shirtless, sweaty athletes doing heavy Olympic lifts I had never seen done in a regular gym before, and working harder than I had ever seen anyone in a gym work. I literally have not been to a regular gym since I walked into my first box.
I considered myself to be in very good shape when I first started (I had a sub 19 minute 5k!). However, I quickly learned there were many things I could not do (pull ups, handstands, 
technical Olympic lifts, rope climbs – the list goes on). I have loved learning new things through CrossFit and am still constantly being challenged to this day.
After 6 months at the box in New York, I relocated to New Hampshire for personal reasons. I transplanted to CFNH and despite being from out of town I immediately felt welcomed by the crew of Crossfitters there. I count the people in the CFNH community among the best people I have met since I moved to the area. Samy is an extremely knowledgeable coach – his knowledge of the “why” is very valuable to me. He doesn’t just tell you to move a certain way or eat something instead of something else – he tells you exactly why you should do that from a physiological and long-term training standpoint. He is obviously extremely well read on all things related to training and nutrition and it brings a lot to the table with his coaching. Not to mention the fact that he seems to have no pain threshold and has the ability to push people’s bodies past the limits their minds would normally allow.
Looking back, I wish I had gotten into CrossFit when I first learned about it. The fee, which seems high compared to “regular gyms” is completely worth it in light of what you get out of CrossFit. You get personal training with coaches and the benefit of the CrossFit community constantly pushing you and challenging you do things you never thought you could do before. It is really an invaluable part of my life now.”
Read MoreWarm-up Drills
I. Run 800m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Back Squat 3-3-3-3-3RM
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 3-Rep maximum personal record Back Squat.
Back Squat 3-3-3-3-3
Notes: Efforts from a coaching/teaching standpoint today will revolve around using the Perform Better bands and barefoot squatting during warm-up sets to help athletes establish or advance their kinesthetic awareness of body mechanics and the motor unit recruitment patterns/pathways critical to developing a true proficiency across all of the squat movements we incorporate in training.
“Don’t Be A Blue Falcon”
In Teams of 2 Athletes assault the following 5 Challenges for total time:
I. Complete 75kcal Rowing: Athletes may alternate positions as often as needed. Rowing is only permitted while partner maintains handstand hold against the wall.
II. Complete 25 x Wallball Tosses over pull-up Bars (partner catches and rebounds) per athlete. Between throwing the Wallball and the partners return the athlete will perform 1 x Burpee. Communication and teamwork are critical to not eating a 20lb Dynamax off the face…
III. Complete 25 x Jumping Slamball per Athlete… Partner must catch the slamball on it’s first bounce and return to partner via the same slam/catch sequence. Reps not caught on the first bounce do not count towards the total required.
IV. Leapfrog Flight Simulator: Athletes alternate unbroken sets of Double-unders (scaled to Double-under attempts, hit or miss) throughout the following workload: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5.
Example: Athlete 1 does 5 reps, Athlete 2 does 10 reps, Athlete 1 does 15 reps, etc…
V. Athlete 1 completes 12 x HSPU’s before athlete 2 is permitted to complete 1 x Turkish Get-up with Overhead Carry. Teamates switch and Athlete 2 completes 12 x HSPU’s before athlete 1 completes the TGU + OH Carry. Repeat with 9 x HSPU reps and 1 x TGU + OH Carry, then again with 6 reps and 1 x TGU + OH Carry.
Post team scores in total time to comments.
Skill Development
Attempt to go fetal within 5m of partner and begin spinning horror stories to post with your scores.
“…I struggle to put into words what CrossFit New Hampshire means to me. How can I possibly convey what it means to have been pulled from the brink and saved from myself? I can barely articulate what it is that has saved me, let alone tell you about the journey.
It’s this community.
It’s people who taught me to believe in myself and realize who I could become. It’s being coached in the box in a way that translates to the rest of life.
How is it that one extra burpee, or one last rep of a lift makes me a better person every day? How does the short, skinny guy suddenly realize that he is fast, and agile, and isn’t just getting stronger, but has become someone that IS strong? Certainly I’m fitter. But it’s not just that…
It’s Me 2.0. It’s purpose. And determination. And perseverance.
Sure my body is more durable and capable, I can see and feel muscle tone where I once clearly could not. But how do I tell you what has happened with my mind? It’s the knowledge that now is the time to get busy living.
My life has changed because these people have helped me realize I had the potential to become something better than I was; and that potential had been there the entire time. How could I have no idea of the something, someone I could become should the desire be there. It is. And for me, the change has been profound, and [even though I am trying here] indescribable.
Yet, everyday there is a warrior next to me on the pull-up bar, or on a run, or putting up weights, who is going through the same profound changes. 
I know it. They know it. We celebrate it. Every day this community grows within itself. We’re all on this journey together and it’s impossible to imagine not being a part of something this amazing, to do it alone would pale as an experience by comparison. In some ways it might seem easier to keep for ourselves, to hide our daily strife and triumphs so that only we can see our success or failures. But we don’t. We invite others into the fold with us, because the more of us that sweat, and toil, exhaust ourselves, and slug forward through whatever WOD awaits…
… We know it will all amount to an ever greater victory. Sharing this with this community of people who have unconditionally shown me their strengths and weaknesses is what keeps my focus on that which truly matters; not pride, or shame, or any kind of image to uphold among peers. Just pure, real, unyielding effort to better oneself.
Now the focus I had placed on my life, my improvement, my fitness gains, isn’t actually about me anymore.
It’s about us, this family we train among, all of our lives, and fighting to better every aspect of them side by side.
That’s the power I see in CrossFit; it defines our community at CFNH.”
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Warm-up Drills
I. Row 750m
II. 2 Rounds for Quality of
10 x KB Suitcase Deadlift (24/16kg)
7 x KB Deadlift High-Pull 24/16kg)
7 x KB Goblet Squat (24/16kg)
10 x KB Push Press (24/16kg)
III. Mobility
Impact/Focus: Pull-up, Chin-up, Rope Climb & Muscle-up Benchmarks
Establish individual baseline scores from the following Pull-up, Chin-up, Rope Climb, and Muscle-up benchmark testing options.
Weighted Pull-up/Chin-up Tests
I. Weighted Pull-up (Overhand)
II. Weighted Chin-up (Underhand)
Pull-up/Chin-up Max Rep Tests
I. Max Reps L-sit Pull-ups/Chin-ups
I. Max Reps Deadhang Pull-ups/Chin-ups
II. Max Reps C2B Freestyle
III. Max Reps Band Assisted Pull-ups/Chin-ups
IV. Max Reps Body Row w/ Hip Assist (Bar Set-up) x 2:00
Rope Climb Tests
I. Max L-sit Rope Climbs without resting on the deck
II. Max Rope Climb Ascents Legs Free x 3:00
III. Max Rope Climb Ascents w/ Legs x 3:00
IV. Max Reps Rope Climb Prone to Standing Scaled Version x 3:00
V. 1RM Weighted Rope Climb
Notes: Newer athletes will be focusing on establishing scaled movement standards/understanding of progressions to strive for regarding training the above skill sets.
Post scores to comments.
“Sand(y) Chafes Ze Crotch”
Complete as many Rounds/Reps as possible in 12:00 of
6 x Sandbag Ground-to-Shoulder + Lateral Burpee
12 x Weighted Pistols (R+L=1 Rep)
15 x KB Swings (24/16kg)
Post scores to comments.
Read MoreWarm up Drills
I. Row 3 minutes
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
“Viking Ouellette”
7 rounds for time of
7 x Handstand Push-ups
10 x Squat Cleans (70%1RM)
Row 250m
Notes: Cpl. Michael W. Ouellette posthumously received the Navy Cross on Nov. 10 for displaying exceptional valor in combat by leading his Marines in a gun battle in Afghanistan, even after suffering a mortal wound.
Ouellette’s family accepted the award on his behalf from Navy Secretary Ray Mabus in a ceremony at the Marine Reserve Support Center in Londonderry, N.H.
Ouellette, 28, was a squad leader in 1st Platoon, Lima Company, 3rd Battalion, 8th Marines, from Camp Lejeune, N.C. On March 22, 2009, his unit was in its fifth month on the ground in the Now Zad district in northern Helmand province.
Almost two hours into a foot patrol, which began in the morning at Forward Operating Base A.P. Hill, Ouellette was wounded by the blast of an improvised explosive device that detonated under his feet.
As the dust settled, the gunfire began from enemy positions a few meters away, and Ouellette lay bleeding in a crater.
Gaining their bearings, the Marines of 1st Platoon scrambled to lay down suppressing fire and Cpl. Jesse Raper, a squad automatic machine gunner, pulled Ouellete, who was conscious and breathing, out of the crater. Together they began to apply tourniquets and Ouellette stayed in charge, said Hospitalman 3rd Class Matthew Nolan, who ran to Ouellette’s side within moments.
With the lower half of his left leg gone and his right upper thigh and groin area ripped through with shrapnel, Ouellette knew there was no time to waste. He calmly took charge of his squad’s response to the enemy ambush.
“When I get there, he’s still calling out orders, he’s still telling the radio operator what to call in for helos, what to call in for mortars, calling his evac nine-line in and making sure that his assistant team leader, Lance Cpl. Rupert, has everything under control,” Noland said.
But Ouellette’s time was slipping away. As a quick-reaction force sped toward the ambush site, having been hampered by additional IEDs along the route, he was taken by ground ambulance to a casualty evacuation landing zone about two kilometers away. And, according to Nolan, Oullete was still breathing and conscious when the bird took off.
“I’m proud of my Marines,” were the last words Nolan heard Ouellete say as he waited for that bird.
The Navy Cross is the highest medal for valor awarded by the Navy and is second only to the Medal of Honor.
Including Ouellette’s, 26 Navy Crosses have been awarded to Marines for heroism in battle in Iraq and Afghanistan.
-By Gina Cavallaro Staff writer via MilitartTimes.com
Skill Development
Abmat Sit-ups (Anchored): 8 Rounds of :20 on x :10 rest
and/or
L-sit (Cumulative): 8 Rounds of :10 on x :20 rest
Post results/scores to comments.
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