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WOD & Blog

07.01.2015

By Samy Daghir / June 30, 2015 / 2 Comments

11193226_902078893171444_4263395076162118744_nWarm-up Drills
I. Row 3:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Clean Pull
5 x Clean
5 x Push Jerk
III. Mobility

Impact/Focus #1: Clean
Following movement review, warm up as needed (3 sets x 3 reps) before completing the following workload.

Clean 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed completing the following workload.

Push/Split Jerk 5-4-3-2-1

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development: Posterior Chain (Optional)
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10

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06.30.2015

By Samy Daghir / June 29, 2015 / 2 Comments

11666163_902091633170170_8892526274123411899_n“How can a three-pound mass of jelly that you can hold in your palm imagine angels, contemplate the meaning of infinity, and even question its own place in the cosmos? Especially awe inspiring is the fact that any single brain, including yours, is made up of atoms that were forged in the hearts of countless, far-flung stars billions of years ago. These particles drifted for eons and light-years until gravity and change brought them together here, now. These atoms now form a conglomerate- your brain- that can not only ponder the very stars that gave it birth but can also think about its own ability to think and wonder about its own ability to wonder. With the arrival of humans, it has been said, the universe has suddenly become conscious of itself. This, truly, is the greatest mystery of all.” ― V.S. Ramachandran, The Tell-Tale Brain: A Neuroscientist’s Quest for What Makes Us Human

Warm-up Drills
I. Speed Rope 2:00
II. 3 Rounds of
:10 x Handstand Hold
10 x Ring Rows
10 x Hollow Rocks
III. Mobility

Impact/Focus: American KB Swing Strength
Complete 5 sets every other minute on minute for 10:00 total.
20-30 x American KB Swings

Notes: Increase weight if possible over the course of the sets. Rx’d athletes should strive to work at 32/24kg.

Post sets/reps/loads to comments.

“Pertinacity”
Complete for time
40 x Double-unders
20 x Ring Dips
30 x Double-unders
15 x Ring Dips
20 x Double-unders
10 x Ring Dips
10 x Double-unders
5 x Ring Dips

Post times to comments.

Skill Development (Optional)
3 sets of 10 x Muscle-up Transition
:60 x Cumulative Time in L-sit Position (Rings/Matadors)
3 sets of :15-:30 x Ring Support

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National Teen Throwdown League Virtual Competition

By Samy Daghir / June 29, 2015 / 0 Comments

Our teen fire breather Mikey will be taking on the National Teen Throwdown League Virtual Competition; CrossFit New Hampshire looks forward to supporting his training and competition efforts!

There will be WODs released at 1 per week for 8 weeks. The event will be completed at CrossFit New Hampshire with video and scores submitted online per competition criteria. If all goes well there are subsequent “Playoff” weeks with a narrowed field of competitors. Learn more about the event timeline and details surrounding the competitions standards of physical performance here National Teen Throwdown League Homepage

Get some, Mikey.

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06.29.2015

By Samy Daghir / June 28, 2015 / 2 Comments

1395350_902123259833674_3769453150868118381_nWe want to thank all the athletes that participated in the In-House Competition this Saturday. We were excited to see members of the community get together to meet each other in a friendly competition. We’re all excited for the future!

Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Chin-ups (Deadhang)
7 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM.

5 x 75%
3 x 80%
3 x 85%
2 x 90%

Post loads to comments.

“MUTO”
Complete 5 rounds for time of
5 x Power Snatch (115/85)
10 x Pull-ups
15 x Box Jumps (24/20)

Post times to comments.

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06.26.2015

By Samy Daghir / June 26, 2015 / 1 Comment

11227404_883241155055218_331419527681723216_nANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. 6:00 Dynamic Warm up
Jog > Run
High Knees
Butt Kicks
Shuffle
Grape Vines
Pike Walk
Etc…
II. Mobility

Impact/Focus: Clean Grip Deadlift
Warm up with 2 sets x 5 reps before completing the following workload.

Clean Grip Deadlift 5-5-5-5

Notes: During todays Deadlifts, athletes will encouraged to use double overhand hook grip.

Post loads to comments.

“Besties”
Complete the following stations for max reps in teams of 2 athletes. See notes for details.
2 rounds of
1:00 x Sledgehammer Strikes: 1:00 x Plank Hold
1:00 x Tire Leaps & Bounds: 1:00 x Mountain Climbers
1:00 x Windshield Wipers (95/65): 1:00 x Rig Hang (Knees at 90 degrees)
1:00 x Rope Pulls (Floor to standing): 1:00 x Bear Crawls
1:00 x Push-ups: 1:00 x KB Front Rack Hold (32/24)

Notes: In teams of two athletes will accumulate as many reps as possible in 1:00. On the call of “rotate” they will switch movements. This will continue until both athletes have passed through all 10 stations. Get some,,,,, Freaks!

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06.25.2015

By Samy Daghir / June 24, 2015 / 2 Comments

IMG_9282 copyANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Coach’s Choice
II. 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 5-5-3-3-1
II. Handstand Push-ups (Strict) 5-4-3-2-1
III. Handstand Push-ups (Kipping) 10-8-6-4-2
IV. Negative Handstand Push-ups 5-5-5-5-5
V. Stinkbugs 10-10-10

Post sets/reps/results to comments.

“Meninges”
Complete for time
50 x Double-unders
25 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
20 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
15 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
10 x Wallball (20/14lbs)
15 x Pull-ups

Post times to comments.

Skill Development
Handstand Walking, Freestanding Handstand Drills
Mobilize, freaks.

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06.24.2015

By Samy Daghir / June 23, 2015 / 3 Comments

10805653_907693658096_4750814432730354653_nANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility

Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 3 reps) before working up to a heavy 1-rep Power Clean.

Power Clean 1-1-1-1-1

Post loads to comments.

Impact/Focus: Bench Press
Warm up as needed (3 sets x 5 reps each) before completing the workload below.

Bench Press 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development (Optional)
Complete for quality
4 x :20 L-Sit Hold (Rings, Paralettes, or Matadors)

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06.23.2015

By Samy Daghir / June 23, 2015 / 0 Comments

f9b8281718f92a79535afd97a8aa147dANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squats
III. Mobility

Impact/Focus: Snatch Complex
Following movement review, warm up as needed before completing the following workload.

Power Snatch (:02 Pause @ Knee) + Hang Power Snatch + Overhead Squat

Post loads to comments.

“Grey Zone”
Complete as many rounds/reps as possible in 12:00 of
10 x Renegade Rows (50/35)
10 x Box Jumps (24/20)
10 x Slamball (40/20)

Notes: Athletes should scale their renegade row dumbbell weight appropriately to allow for maximum intensity throughout the 12:00 time domain.

Post rounds/reps completed to comments.

Skill Development
4×8 Pull-ups

Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc…).

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06.22.2015

By Samy Daghir / June 21, 2015 / 3 Comments

1897862_907693238936_6293857306873481938_n

I want to thank everyone for their support during my first weightlifting competition. It wouldn’t have been possible without the CFNH community behind me! Here’s to many more to come. -Chase

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Chin-ups
7 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat EMOTM
Warm up to 75% of 1RM Back Squat. Complete the following workload every minute on the minute for 14:00.

3 x Back Squat (~75% 1RM)

Post loads to comments.

“Lost World”
Complete 4 rounds for time of
15 x Push Press (95/65)
20 x Pistols (10L/10R Alt.)
25 x Abmat Sit-ups

Post times to comments.

Skill Development
Bulletproof Shoulders DEMO HERE

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06.19.2014

By Samy Daghir / June 18, 2015 / 3 Comments

IMG_1323ANNOUNCEMENT: CFNH will be closed Saturday, June 20th, as we travel to support Chase @ CrossFit Lando during the AWF Nationals. Join us!

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 500m
II. Coach’s Choice
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.

“Diane”
For time
21-15-9 of
Deadlift (225/135lbs)
Handstand Push-ups

Post scores to comments.

Skill Development: Run Conditioning
Weather Permitting the outdoor options are as follows
I. Run 1 mile for time
II. Run 1 mile, Rest 4:00, Run 800m
III. 3 sets of Run 800m x 1:00 rest
IV. 8 sets of Run 200m x :30 rest

Post selections and times to comments.

*If the weather becomes inclement complete the following
Indoor Sprint EMOTM
Sprint 50m on minute 1, 100m on minute 2, 150m on minute three, and so on until unable to complete the workload within the minute of allotted work time. At this point rest a full minute before working back down to the initial 50m sprint distance; biginning by repeating the last successful distance completed prior to failure.

Post scores thoughts to comments.

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