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WOD & Blog

03.31.2015

By Samy Daghir / March 31, 2015 / 3 Comments

DSC_0040Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
7 x Hindu Push-ups
7 x Hollow Rocks
7 x KB Swings (24/16)
III. Mobility

Impact/Focus: Handstand Push-ups EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00

3 x Handstand Push-ups

Notes: Athletes who have strict handstand push-ups should be working on efficiently connecting kipping handstand push-ups. Athletes who are working towards full ROM should be working their current level of progression.

“Bambi”
Complete for time
1 round of
30 x ‘American’ KB Swings (24/16)
30 x Ring Dips
30 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)

Then… 2 rounds of
15 x ‘American’ KB Swings (24/16)
15 x Ring Dips
15 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)

Then… 3 rounds of
10 x ‘American’ KB Swings (24/16)
10 x Ring Dips
10 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)

Notes: After completing each section of the workout (after 1 round of all 30 reps, 2 rounds of 15, and 3 rounds of 10 reps) athletes will complete 2 x turkish get-ups with their kettlebell.

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03.30.2015

By Samy Daghir / March 29, 2015 / 4 Comments

10480627_852741354771865_3716392379196772301_nAnnouncements: Our April on-ramp begins Tuesday April 7th at 6:00pm

Warm-up Drills
I. Row 2:00
II. 15.5 Workout Review/Warm-up
III. Individual Mobility

“Workout 15.5”
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Notes: This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

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03.27.2015

By Samy Daghir / March 27, 2015 / 1 Comment

11025233_844893405556660_5354559547059454822_nHappy Birthday Coach Luke!

Announcements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Partner Warm-up
III. Mobility

Impact/Focus: Turkish Get-up Complex
Warm up as needed before completing the following complex.

Turkish Get-up + 3 x Overhead Squat

Notes: Athletes will have 5 attempts to achieve the highest weight possible for this complex.

Post loads to comments.

“Dirty Thirty”
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

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03.26.2015

By Samy Daghir / March 26, 2015 / 2 Comments

11014810_852741868105147_173618863647064689_nAnnouncements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!!

Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility

Impact/Focus: Push/Split Jerk
Warm up using 3 sets x 5 reps before completing the following workload.

Push/Split Jerk 2-2-2-2-2

Post loads to comments.

“Metacognition”
Complete for time
Row 1000m
Then 5 rounds of
5 x Deadlift (275/185)
10 x Burpees

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03.25.2015

By Samy Daghir / March 24, 2015 / 1 Comment

11034897_852738981438769_8808895364513343728_nAnnouncements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!!

Warm-up Drills
I. 8:00 AMRAP of
Sprint 200ft
10 x KB Swings (24/16)
10 x Goblet Squats
III. Mobility

Impact/Focus #1: Snatch
Following movement review/warm-up complete the following workload. Increase weights as form allows.

Snatch 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Front Squat EMOTM
Warm-up as needed (3 sets x 5 reps) before completing the following workload every minute on the minute for 8:00.

2 x Front Squats

Notes: Athletes should plan to increase weight each set.

“CFNE Bulletproof Shoulders”
Today we will be reviewing the Bulletproof Shoulder routine in class. This is a shoulder building routine that athletes can be completing after class a few times a week.

VIDEO DEMO HERE

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03.24.2015

By Samy Daghir / March 24, 2015 / 2 Comments

FullSizeRender-5Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Pull-up EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 12:00.

5 x Pull-ups

Notes: Looking for an additional challenge? Chest-2-Bar Pull-ups will suffice. During this time athletes should be working on connecting kipping pull-ups (butterfly or gymnastics). Athletes that are not yet at kipping pull-ups should scale appropriately for a challenging workload.

“GHD Annie”
50-40-30-20-10 reps of
Double-unders
GHD Sit-ups

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03.23.2015

By Samy Daghir / March 22, 2015 / 3 Comments

IMG_3600CrossFit New Hampshire’s support of Mark and Samy during the first annual SleepOut event was beyond what we could have hoped for. CFNH successfully raised $1350.00 for Child & Family Services of New Hampshire (a private non-profit organization) and effectively assisted in increasing public awareness of homeless youth in the greater Manchester area.

We can not thank everyone enough for making our participation in the SleepOut a truly empowering experience. Ashley’s promotional social media skills coupled with the incredible generosity of our CrossFit New Hampshire athletes is something that Mark and I were proud to represent. There is a sense of wonderful motivation that comes from seeing so many people contribute selflessly to this worthy and important cause. THANK YOU, CROSSFIT NEW HAMPSHIRE.

Warm-up Drills
I. Row 2:00
II. 15.4 Workout Review/Warm-up
III. Individual Mobility

“Workout 15.4”
Complete as many reps as possible in 8 minutes of
3 x Handstand Push-ups
3 x Cleans (185/125lbs)
6 x Handstand Push-ups
3 x Cleans (185/125lbs)
9 x Handstand Push-ups
3 x Cleans (185/125lbs)

12 x Handstand Push-ups
6 x Cleans (185/125lbs)
15 x Handstand Push-ups
6 x Cleans (185/125lbs)
18 x Handstand Push-ups
6 x Cleans (185/125lbs)

21 x Handstand Push-ups
9 x Cleans (185/125lbs)
24 x Handstand Push-ups
9 x Cleans (185/125lbs)
27 x Handstand Push-ups
9 x Cleans (185/125lbs)

Etc., adding 3 reps to the Handstand Push-ups each round, and 3 reps to the Cleans every 3 rounds.

Notes: Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Your score will be the total number of repetitions completed before the 8-minute time cap.

Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

For example, a male athlete finishes 5 handstand push-ups in the round of 24 reps for a total of 125 reps. During his workout he finished his third set of 3 cleans at 1:31 and his third set of 6 cleans at 5:25. In this case, he will submit 125 reps for his score and also enter 5:25 as his time in the tiebreak field. This athlete would be ranked above someone who got 125 reps and a tiebreak time of 6:00, but below someone with 125 reps and a tiebreak time of 5:15.

All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

For Scaled options there is no tiebreak.

Post scores to comments/submit to the CrossFit Games site HERE.

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3.20.2015

By Samy Daghir / March 20, 2015 / 3 Comments

SleepoutCRDRISEwidget-54908d4adc916Announcement: Tonight Samy and Mark will be participating in Child & Family Services Sleepout 2015 to help raise money and awareness for Manchester’s homeless youth and representing the CFNH community. Today is the deadline to Donate towards the cause if you are interested. Donate HERE

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups
7 x Medicine Ball Cleans (40/20)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Row Intervals
Complete the following row intervals.
Row 600m
Rest 1:00
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m

“Impetuosity”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps x Reverse Wallball (20/14)
10-9-8-7-6-5-4-3-2-1 reps x Pull-ups

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03.19.2015

By Samy Daghir / March 19, 2015 / 3 Comments

DSC_0402Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility

Impact/Focus: Walking Lunges
Warm up as needed before completing the following workload.

50ft x Max Walking Lunges (Front Rack)

Notes: After warm-up athletes will have 3-4 attempts to move the most weight possible for 50ft of walking lunges with the barbell in the front rack.

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“Preparation-H”
Tabata x Pistols (one leg per round)
Rest :30
Tabata x Toes-2-Bar
Rest :30
Tabata x Box Jumps (24/20)
Rest 1 minute
Tabata x Ring Push-ups

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.

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03.18.2015

By Samy Daghir / March 18, 2015 / 4 Comments

IMG_7253Warm-up Drills
I. Run 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Overhead Squat 1-1-1-1-1
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Overhead Squat 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: DB Row
Work through the following workload using perfect technique. Increase weights with each set.

DB Row 4×10

WOD
5-10:00 Metabolic Conditioning

Skill Development
Using as many sets as necessary, accumulate 3:00 of L-sit Hold

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