WOD & Blog
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. Speed Ladder Drills
II. 2-3 rounds of
7 x Ring Rows
7 x Push-ups
7 x Wallballs (20/14)
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.
“Gravitational Assist”
Complete as many rounds/reps as possible in 12:00 of
10 x Pull-ups**
10 x Power Snatch (95/65)
10 x Burpees (over bar)
**Notes: For an additional challenge athletes may substitute 5 x Bar Muscle-ups for the 10 x Pull-ups. Get some, freaks!
Post rounds/reps completed to comments.
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“For over a thousand years Roman conquerors returning from the wars enjoyed the honor of triumph, a tumultuous parade. In the procession came trumpeteers, musicians and strange animals from conquered territories, together with carts laden with treasure and captured armaments. The conquerors rode in a triumphal chariot, the dazed prisoners walking in chains before him. Sometimes his children robed in white stood with him in the chariot or rode the trace horses. A slave stood behind the conqueror holding a golden crown and whispering in his ear a warning: that all glory is fleeting.”–General George Patton
Warm-up Drills
I. Speed Rope
II. Coach’s Choice
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 2-3 reps each, approaching 75% of 1RM before working sets begin) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 2-2-2-2-2
Notes: Proper technique being paramount ensure there is a solid run towards a previously established 90% (of a 1RM) as preparation for some max effort work and leaderboard battles in the very near future remains imminent.
Post loads to comments.
“Osteogenesis“
3 Rounds for time
500m Row
100ft x KB Overhead Walking Lunge (32/24kg)
50 x Double Unders
Notes: The KB Overhead Walking Lunges are with one arm at a time, with left and right sides being responsible for 50ft of travel per round. Use appropriately challenging weights today for the Overhead Walking Lunges. On a different note, feel free to click the name of the WOD for a link to an interesting article that applies to all CrossFitters from every age division.
Post scores to comments.
Skill Development
I. Mobility with a torso and thoracic emphasis.
II. While maintaining a sustainable pace that facilitates thinking and working towards movement refinement; athletes will be encouraged to work towards that next level of work capacity and achievement regarding the Still Ring and Bar muscle-up (transitions).
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
5 x Deadlift (45lbS)
5 x Power Clean
10 x Hollow Rock
10 x Hindu Push-ups
III. Mobility
Impact/Focus #1: Power Clean Complex
Warm up as needed before completing the following sets of Power Clean + Hang Power Clean every :90.
To determine loads use Power Clean + Hang Power Clean max established on 09.27.2016
6 sets of:
2 x Power Clean + Hang Power Clean 75-80% of Max
Post loads to comments.
Impact/Focus #2: Ring Dips
Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips.
I. Weighted Ring Dips 5-5-3-3-1-1
II. Ring Dips 6-6-6-6-6-6
III. Modified Ring/Static Dips 8-8-8-8-8
Post scores to comments.
WOD
5-10:00 Metabolic Conditioning
*Congratulations to Michelle and Whitney! We can not wait to meet baby Robinson!
“A human being should be able to change a diaper,
plan an invasion,
butcher a hog, conn a ship,
design a building, write a sonnet,
balance accounts, build a wall,
set a bone, comfort the dying,
take orders, give orders,
cooperate, act alone,
solve equations,
analyze a new problem,
pitch manure, program a computer,
cook a tasty meal,
fight efficiently,
and die gallantly…
Specialization is for insects.”
— Robert Heinlein, Time Enough for Love
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
“Nancy”
5 Rounds for time of
Run 400m
15 x Overhead Squats (95/65lbs)
Notes: This is one of the Classic Named Benchmark WODs, bring the lumber.
Post times to comments.
Skill Development
I. As a class work diligently through the foam rolling curriculum that will reinforce the benefits and lessons learned during some spontaneous group efforts last week among our peers.
II. Additional skill practice or remedial gymnastic movement sets/reps are always fair game… get some, freaks.
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
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat (Week 4)
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.
“Persistence Hunting VI”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Reverse Wallball (20/14)
3:00 x GHD/Abmat Sit-ups
2:00 x Pull-ups
1:00 x Burpees
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
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“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.
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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.
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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.
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