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WOD & Blog

04.01.2016

By Samy Daghir / March 31, 2016 / 0 Comments

WODs (03.19.2009) 051ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

“The 9 Fundamental Circles of Hell”
There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount.
The order of movements added each round is as follows:

Medicine Ball Cleans (20lbs)
Push Jerk (65lbs)
Overhead Squat (65lbs)
Sumo Deadlift High-Pull (95lbs)
Push Press (65lbs)
Front Squat (65lbs)
Deadlift (95lbs)
Press (65lbs)
Air Squat

Post times to comments.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

April Fool’s…or is it…

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03.31.2015

By Samy Daghir / March 30, 2016 / 1 Comment

IMG_4175ANNOUNCEMENTS:
-Saturday @ UNH Durham there is a memorial event honoring the memory and ultimate sacrifice made by Army Ranger First Lieutenant Scott F. Milley.
“1st LT Scott F. Milley gave his life serving the United States as a member of the prestigious 10th Mountain Division. Scott was an exceptional soldier, an exceptional athlete, and an exceptional human being. Scott’s charismatic enthusiasm endeared him to all who met him and his positive attitude and mental toughness were present in all of life’s challenges. “Scooter” was never without a smile and always had a way of making those around him smile as well.” –Ranger Foundation Homepage linked HERE

The event will host 20+ rugby teams from various collegiate and established adult teams of men and women for an epic seven’s style Rugby tournament. Donations are encouraged for the Milley Memorial Scholarship initiative; details found HERE.

-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Grapevine/Karaoke
Etc.
III. Mobility

“Head Wind”
Execute 3 Rounds against a 6:00 Running Clock, for best time (run) and max reps at each station:
From 0:00-3:00, Run 400m
From 3:00-4:00, KB/DB Snatch (24/26kg)
From 3:00-4:00, Ring Dips
From 4:00-5:00, Hang Power Clean (135/95lbs)

Notes: Scaled Run distance will be 200m. Rest 2:00 between rounds.

Post scores to comments.

Skill Development
Select from the following workload options based on individual movement/hold ability:
I. 5 Rounds for quality of
10 x Toes-2-Bar (strict)
:20 x L-sit (Rings)
II. 5 Rounds for quality of
10 x K2E, Knee Raises, Leg Raises (strict)
:10 x Plank
:10 x Left Side Plank
:10 x Right Side Plank

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03.30.2016

By Samy Daghir / March 29, 2016 / 2 Comments

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Congratulations to everyone on completing Week 5 of the Open!

ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Run 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Push Jerk
Warm-up as needed (3 sets x 5 reps) before completing the following workload of Push Jerk.

Push Jerk 5-5-5-5-5

Post loads to comments.

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

Front Squat 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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03.29.2016

By Samy Daghir / March 28, 2016 / 3 Comments

IMG_4149Warm-up Drills
I. Coach’s Choice
(Dodgeball, Tic-tac-toe, etc.)
II. 2 Rounds of
5 x Snatch-Grip Deadlift (barbell)
5 x Barbell Row (barbell)
5 x Press (barbell)
5 x Back Squat (barbell)
5 x Klokov Press (barbell)
III. Mobility

Impact/Focus: Power Snatch Singles
Warm-up with 3 sets of 3 reps each before working through the following:

Power Snatch 1-1-1-1-1-1-1

Notes: Work up as heavy as technique and aspirations towards establishing a new personal record permit. The subsequent metabolic conditioning Power Snatch weight will be determined by a percentage of the best successful lift and weight achieved during the Impact/Focus Power Snatch 1RM efforts.

Post scores to comments.

“Spring Fowl”
4 Rounds for time of
5 x Power Snatch (75-85%1RM)
15 x Pull-ups
20 x GHD Sit-ups

Notes: Loads for Power Snatch will be assigned based on the athlete’s single rep score from the Impact/Focus and their individual level of proficiency regarding movement technique.

Post times to comments.

Skill Development
I. Mobility efforts regarding personal goats and specific recovery from 16.5’s unique couplet of challenging movements.
II. If there’s still gas in the tank: slay goats (pistols, static ring hold work, handstand static work and walking practice).

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03.28.2016

By Samy Daghir / March 27, 2016 / 2 Comments

2013-open-logo-blue-11ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

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

“Workout 16.5”
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Notes: This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

Post times to comments.

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03.25.2016

By Samy Daghir / March 25, 2016 / 2 Comments

FullSizeRender-29ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Run
II. 2-3 rounds of
5 x Ring Rows
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Power Clean
Warm up as needed before completing the following workload for Power Clean.

Power Clean 2-2-2-2 @ 85% 1RM

Notes: Athletes who have yet to establish a 1RM Power Clean will work to a moderate weight as technique allows, and continue with 2 x Power Clean throughout 4 sets.

Post loads to comments.

“Saccadic Pursuit”
Complete 4 rounds for max reps of
:45 x Ring Rows
:45 x Push Press (75/55)
:45 x Shuttle Sprint
Rest 1:00

Notes: Each interval sequence is :45 seconds of maximal effort work followed by :15 seconds of rest. Score total reps per movement.

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03.24.2016

By Samy Daghir / March 23, 2016 / 5 Comments

FullSizeRender-28ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
9 Fundamentals x 5 reps
III. Mobility

Impact/Focus: Thruster Triples
Warm up as needed (3 sets x 5 reps) before completing the following workload of Thrusters.

Thrusters 3-3-3-3-3 (Increasing)

Post loads to comments.

“Hippity Hop”
Complete as many rounds/reps as possible in 12:00 of
15 x American KB Swings (32/24)
50 x Double unders
15 x GHD Sit-ups

Post rounds/reps completed to comments.

Skill Development
I. Recover, recover, recover…
And fantasize about the impending 16.5 unveiling…
Mobility and goat slaying for movements that can be expected.

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03.23.2016

By Samy Daghir / March 22, 2016 / 3 Comments

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Congratulations to Lauren and Kyle Kolbe on their pregnancy. In a few months we’ll have two new CFNH babies running around.

Warm-up Drills
I. Run 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Snatch/TTB EMOTM
Following warm-up complete the following movements every minute on the minute for 12:00.

Odd: 5 x Power Snatch (Increasing)
Even: :40 Max Reps x Toes-2-Bar

Post loads to comments.

Impact/Focus #2: Back Squat De-load
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 70%
5 x 75%

Notes: Use your previously established Back Squat 2RM or your most recent 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Wendler 5/3/1 Calculator

Post sets/reps/loads to comments.

WOD
5-10:00 Metabolic Conditioning

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03.22.2016

By Samy Daghir / March 21, 2016 / 3 Comments

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Congratulations, you former Noobs, you! Our newest On-ramp graduates are pictured to the left striking a slick pose after making it through their final training WOD. It was a blast working with Mac, Julie, Greg, and Brad; we can’t wait to see what these new ninjas are capable of as they meet and begin to train among the wonderful crew of comrades we proudly toil alongside.

Warm-up Drills
I. 2-3 Rounds of
“Indoor Jonesies” (uh oh…)
II. Mobility

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

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

Notes: Increase weight across the sets of 5-4-3-2-1 as proficiency and capacity permit. Compare to scores from 09.09.2015 and 08.19.2015

Post loads to comments.

“Self Deprecation Liberates”
Complete 7 Rounds as quickly as possible, each against a 2:00 running clock:
10 x Pull-ups
10 x Box Jumps (24/20”)
10 x Bumper Ground-2-Overhead (45/25lbs)
10 steps x Walking Overhead Lunges (45/25lbs)*

Notes: Rx’d athletes should be attempting the 7 rounds versus a 2:00 running clock. Scaled athletes, or those unable to survive for 2+ rounds, will be performing the same 10 rep x four movement workload for five rounds (instead of seven), where each round is against a 3:00 running clock (instead the 2:00 version). If athletes decide to scale, the emphasis remains on the most expeditious execution of the 40 rep workload, the extra rest interval is intended to permit a repeated, high intensity effort.
Those looking to work recently exposed movement weaknesses are encouraged to upgrade their Overhead Walking Lunges to a 95/65lb barbell respectively. Get some, freaks.

Post scores (rounds completed with time if able to record) to comments.

Skill Development
I. Recover, recover, recover…
And fantasize about the impending 16.5 unveiling…
Mobility and goat slaying (ahem… pistols, handstand skills, rope climbs, midline static control drills, get creative!) should be continuous during idle time (while you’re birthing that sweat angel. Get mobile, freaks.

II. Midline Conditioning
(isometric holds + work capacity)
L-sit on Rings or Matadors for as much time as possible against a one minute clock
Then…
6 Rounds of :20 max reps Abmat Sit-ups x :10 seconds of rest
Then…
Match your time in the first L-sit time trial in as few attempts as possible.

Post scores (hold time and reps accomplished) to comments.

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03.21.2016

By Samy Daghir / March 20, 2016 / 3 Comments

2013-open-logo-blue-11Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Deadlift (45lbs)
10 x Wallball (20/14)
10 x Push-ups (CFGS)
III. Mobility

“Workout 16.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 x Deadlifts (225/155)
55 x Wall-ball Shots (20/14)
55 x Calorie Row
55 x Handstand Push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

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 in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.

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