WOD & Blog
“When tempted to fight fire with fire try to remember that the Fire Department usually goes at it with water.”–Anonymous
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Back Squat
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 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (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 loads to comments.
“Gravity Boots”
21-15-9 reps for time of
Deadlift (225/155lbs)
Box Jump Overs (24/20”)
Post scores to comments.
Skill Development
I. Cumulative 2:00 x Ring Support, in as few efforts as possible
II. 5 x Rope Ascents or 10 x Pulls to standing
III. Miscellaneous Mobility/Active Recovery Effort; Skill Development make-up.
ANNOUNCEMENTS
– Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach.
– 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. Run 400m
II. 2-3 rounds of
:15 Handstand Hold
10 x Hollow Rocks
10 x Goblet Squats (24/16)
III. Mobility
Impact/Focus: Handstand Push-ups
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.
I. Deficit Handstand Push-ups 5-5-3-3-3
II. Handstand Push-ups (Strict) 5-5-5-5-5
III. Handstand Push-ups (Kipping) 8-8-8-8-8
IV. Negative Handstand Push-ups 5-5-5-5-5
V. Strict DB Press (Heavy) 8-8-8-8-8
Post sets/reps/results to comments.
“Green Leaf”
Complete 40-30-20-10 reps for time of
Wallball (20/14)
V-ups
Post times to comments.
Read More
ANNOUNCEMENTS
-Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach.
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 5-5-3-3-3
Post loads to comments.
Impact/Focus #2: Clean 1RM
Warm up as needed before working to establish a new 1-rep maximum Clean.
Clean 1-1-1-1-1RM
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility
Skill Development: Pull-up Ascension Ladder
Every minute on the minute for 10 minutes execute the prescribed number of Pull-ups. On the first minute perform 2 reps, on the second minute perform four reps, on the third minute perform six reps… Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.
Notes: Reps today may be assigned as deadhang for the first ascent, if there are minutes left on the clock after failing a round, athletes should begin again from the bottom the ladder and continue for as long as possible or time expires. Score will be highest rep load completed as well as total reps completed (volume scoring incentive for those making multiple ascents). Scale as necessary to band assisted Pull-ups.
2Post scores to comments.
“Stockholme Syndrome 2016”
Complete as many rounds as possible in 15:00 of
7 x Thrusters (115/75lbs)
Max Reps x Double-unders
200m Run
Notes: Every time a set of Single/Double-unders reaches failure complete a 200m Run.
Post total rounds completed and best/worst rep records for consecutive Double-unders to comments.
Read More
Congratulations to Ashley and Abby on their performance yesterday at the 6th Annual Ginny Robinson Memorial Weightlifting Meet. We’re so proud of you both!
ANNOUNCEMENTS
-Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Front Squat (Week 3)
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 50% (warm-up)
5 x 60% (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.
“Brahms”
Complete 5 rounds for time of
Row 350m
5 x Power Snatch (135/95)
Post times to comments.
Read More
Sometimes we find strength in training for the spirit and fight of another.
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: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.
Sumo Deadlift 3-3-3-3-3
Post loads to comments.
“Simplex Method”
4 Rounds for time of
25 x Wallball (20/14lbs)
20 x KB Snatch (24/16kg)
15 x Pull-ups
Post scores to comments.
Skill Development
A. Back Extensions: 3 sets of 15-12-9 reps each
B. 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)
Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 5-5-5-5-5
Notes: Athletes should plan to work either the Push Jerk or Split Jerk throughout both the warm-up and working sets. Not both.
Post loads to comments.
“GHD Annie”
For time
50-40-30-20-10 reps of
Double-unders
GHD Sit-ups
Notes: Those not doing GHD sit-ups will perform Abmat sit-ups with their feet anchored by dumbbells.
Post scores to comments.
Read More
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus #1: Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00 total.
4×1 @ 80%
4×1 @ 85%
4×1 @ 80%
Post loads to comments.
Impact/Focus #2: Back Squat
Impact/Focus #2: Back Squat
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 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 3 reps (80% 5RM)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Games…
II. Mobility
“Concentration Gradient”
In teams of two athletes, with each responsible for half of the following workload, complete for time:
50 x Pull-ups
50 x Push-ups
50 x Kneeling Slamball (40/20lbs)
Row 50kcal
50 x Push Press (95/65lbs)
50 x Abmat Sit-ups
50 x Pull-ups
Notes: Only one athlete may be working at a time with exception to Kneeling Slamball (40/20lbs), which involves catching a partner’s rep rebound, and Partner Weighted Abmat Sit-ups, which is the athlete’s passing a 20lb Medicine Ball over head while in the supine position during each repetition.
Post scores to comments.
Skill Development
I. Goat work and Mobility efforts
II. Supplemental Pull-up Training: Negatives for 3-5 sets of 5 reps each
Congratulation to Ryan (Tall Ryan) and Nicole on getting married last weekend. They have been enjoying their honeymoon in Mexico but Ryan will be back this week. Make sure you congratulate him!
ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat (Week 2)
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 50% (warm-up)
5 x 60% (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.
“High-Low”
Complete for time
10 x Cleans (155/105)
20 x Box Jumps (24/20)
8 x Cleans
16 x Box Jumps
6 x Cleans
12 x Box Jumps
4 x Cleans
8 x Box Jumps
2 x Cleans
4 x Box Jumps
Notes: Today’s cleans come with an unbroken penalty. Athletes must complete their set unbroken or start their set over with rep 1. If needed coaches discretion will be used for appropriate weight.
Post times to comments.
Read More