WOD & Blog

ANNOUNCEMENTS
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”
— 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. Coach’s Choice
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Back Squat (Week 6)
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 scores to comments.

“Revving”
5 Rounds for time of
20 x Wallball (20/14lbs)
15 x American KB Swings (24/16kg)
10 x Box Jumps (24/20”)

Post scores to comments.

   ” … the gross musculature of the anterior and posterior trunk, hips and mid back, as well as the smaller stabilizing muscles of these regions.
The core has two major functions,
One; Force transfer and stabilization and
Two; Force reduction and stabilization.
The first function is the exercise scientist’s way of saying,
‘You can’t shoot a cannon out of a canoe’ and the second function is the corollary, ‘You can’t catch what’s shot at you in a canoe either.”
–Richard Lansky defines ”the core” in an article from USA Weightlifting Magazine

Warm-up Drills
I. Coach’s Choice
II.Dynamic Warm-up
3-4 x 50m Run
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
50m Build-up Sprints
III. Mobility

Impact/Focus: 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(RM*)

Notes: Conservative percentage guidelines would be roughly 75% for fives, 80% for threes, 85% for singles working functional weight for technique training. Plan to establish a 1RM if you’re feeling frisky. Compare to previous WOD post HERE.

Post loads to comments.

“CF Open WOD 15.4”
Complete as many reps as possible in 10 minutes of
3 x Handstand Push-ups
3 x Cleans (155/105lbs)
6 x Handstand Push-ups
3 x Cleans (155/105lbs)
9 x Handstand Push-ups
3 x Cleans (155/105lbs)
—
12 x Handstand Push-ups
6 x Cleans (155/105lbs)
15 x Handstand Push-ups
6 x Cleans (155/105lbs)
18 x Handstand Push-ups
6 x Cleans (155/105lbs)
—
21 x Handstand Push-ups
9 x Cleans (155/105lbs)
24 x Handstand Push-ups
9 x Cleans (155/105lbs)
27 x Handstand Push-ups
9 x Cleans (155/105lbs)
—
Etc., adding 3 reps to the Handstand Push-ups each round, and 3 reps to the Cleans every 3 rounds.

Notes: Compare scores to WOD post HERE.

Post scores to comments.

ANNOUNCEMENTS
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”
— 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 Rounds of
10 x Push-ups
5 x Snatch Grip Deadlift (45lbs)
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility

Impact/Focus: Snatch Doubles @80%
Warm up with 3-5 sets of 1-3 reps each, increasing in weight to facilitate completing the following workload:

Against a 15:00 Running Clock
6 sets x 2 reps x Snatch (80% 1RM)

Notes: Consistency is key today and athletes shouldn’t have more than 1 missed lift. For athletes who don’t have a current 1RM they will use a comfortable weight that will be recommended. Reps may be either touch and go or reset after each rep as per the lifter’s discretion.

Post loads to comments.

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on current skill level and execute the sets/reps every 2:00 for 5 Rounds total:

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

Notes: Compare to 07.28.2016 HERE.

Post training to comments.

Impact/Focus: 1 Mile Run Time Trial
Athletes will warm-up with any additional mobility needed before completing a 1 Mile run time trial. The mile course will be detailed on the board.

Run 1 Mile

Notes: Get excited, freaks.

Post times to comments.

ANNOUNCEMENTS
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”
— 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 500m
II. 2-3 rounds
7 x Hollow Rocks
7 x American KB Swings
7 x Goblet Squats
III. Mobility

Impact/Focus: Front Squat (Week 6)
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.

“Sugar Coma”
AMRAP 6:00 of
Row 21kcal
6 x Burpees (over-rower)
12 x Toes-2-Bar
Rest 2:00, then
AMRAP 6:00 of
Row 21kcal
6 x Burpees (over-rower)
12 x Toes-2-Bar

Post scores to comments.

Congratulations to Abby, Marion, Jessica, Luke, Jaymes, and Rich on their team performance Saturday at the Frightfest for 6. Great job!

ANNOUNCEMENTS
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”
— 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. Coaches Choice
II. Mobility

“Zombie Circus”
Step right up for some fun.

Today’s workout will test your speed, strength, agility, coordination, and determination. Want to know more? You’ll have to come find out…

Score you ask? The only object of the game is to finish the tasks that are presented to you.

Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.

ANNOUNCEMENTS
— This Saturday (10/29) there will be no Open Gym. Instead we have 6 athletes competing at CrossFit Nashua’s Fright Fest for 6. Come down and support them!
— 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.
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
5 x Front Squat
5 x Press
5 x Push Press
III. 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.

“Viking Franlette”
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x Chest-to-bar Pull-ups (20/10lbs)

Post scores to comments.

ANNOUNCEMENTS
— This Saturday (10/29) there will be no Open Gym. Instead we have 6 athletes competing at CrossFit Nashua’s Fright Fest for 6. Come down and support them!
— 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.
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
2 x Turkish Get-ups (2L/2R)
10 x Hindu Push-ups
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload every 2:00 for 6 sets.

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

Post loads to comments.

“The Jackal”
Complete as many rounds/reps as possible in 5:00 of
5 x Push Jerk (155/105)
15 x GHD Sit-ups

Rest 1:00
3:00 x Max reps Double unders
Rest 1:00

Complete as many rounds/reps as possible in 5:00 of
8 x Push Jerk (115/85)
15 x GHD Sit-ups

Post rounds/reps for each separate AMRAP to comments.

ANNOUNEMENTS
— This Saturday (10/29) there will be no Open Gym. Instead we have 6 athletes competing at CrossFit Nashua’s Fright Fest for 6. Come down and support them!
— 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.
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”

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: Snatch 1RM
Warm up as needed before working to establish a new 1-rep maximum Snatch.

Snatch 1-1-1-1-1RM

Post loads to comments.

Impact/Focus #2: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Warm-up Drills
I. Run 200m
II. 9 Fundamentals x 5 reps each
III. Mobility

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

Clean 2-2-2-2-2 (@80%)

Notes: For percentage assignments refer to 10.12.2016 linked HERE.

Post loads to comments.

“Brahhlic”
10-9-8-7-6-5-4-3-2-1 reps for time of
Slamball (40/20lbs)
Russian Twist (2ct.)
Box Jumps (30/24”)

Notes: In a flattering exchange with an employee/neighbor we were told;
“Damn, y’all throwing some serious weight in there? We can hear that! Yeah @%!, Brahhlic!”(sp?)
Keep getting some, freaks.
Thanks for the inspiration, kind sir.

Post scores to comments.

ANNOUNEMENTS
– 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
5 x Pull-ups (Deadhang)
10 x Push-ups
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat (Week 5)
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.

“Nate”
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)

Notes: Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Nate Hardy was born December 28th, 1978 in Cape Cod. He grew up in Washington and Pennsylvania and his family settled in New Hampshire in 1988. It was in high school where Nate, a star soccer and lacrosse player, made the decision to join the Navy and become a SEAL immediately after graduation. Nate joined the Navy in 1997, following in the footsteps of his two grandfathers, both Navy veterans. After graduating from BUD/s in May of 1998 with class 221, he was subsequently assigned to SEAL Team 8 out of Virginia Beach where he served from 1998 until attending DEVGRUs Green Team selection course in 2007.

During Nate’s first deployment with DEVGRU, as an assaulter during a typical nighttime direct action raid in Iraq against an Al-Qaeda cell, Nate was the second man on the stack to enter the enemy-held building. Upon breaching, Nate and the lead man, Mike Koch, were engaged by enemy small arms fire. Mike and Nate were immediately hit. Mortally wounded, Nate engaged and killed the enemy fighters while dragging his wounded teammate to safety. In his final moments in this world, Nate held on to life long enough to pull Koch to safety. He died that night of February 4th, 2008 with his brother-in-arms Chief Petty Officer Michael E. Koch at his side. As they fought and died side-by-side, Mike and Nate are buried side-by-side to each other at Arlington National Cemetery.

In addition to being the recipient of the Bronze Star – given for “heroic or meritorious achievement or service” – Hardy earned two Navy and Marine Corps Achievement Medals, three Good Conduct Medals, two National Defense Medals, the Armed Forces Expeditionary Medal, the Afghanistan Campaign Medal, the Iraq Campaign Medal, the Kosovo Campaign Medal, the Global War on Terrorism Expeditionary Medal, the Global War on Terrorism Service Medal, three Sea Service deployment awards, the NATO Medal, the Expert Rifle Medal and the Sharpshooter Pistol Medal.

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