(603) 782-8230 | [email protected]

WOD & Blog

07.01.2016

By Samy Daghir / June 30, 2016 / 3 Comments

13516155_1092898477422817_6409329466902744723_nANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. Run 200m (Pose Running)
II. 2-3 rounds of
25ft Waiter’s Walk
10 x SDLHP
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk12)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Punctuated Equilibrium”
Complete as many rounds/reps as possible in 7:00 of
Run 200m
10 x Hang Power Cleans (95/65)/10 x Hang Power Snatch (95/65)

Rest 2:00

Complete as many rounds/reps as possible in 7:00 of
Run 200m
10 x Hang Power Cleans (95/65)/10 x Hang Power Snatch (95/65)

Notes: For each round, athletes will alternate between hang power cleans and hang power snatches. Example: Round 1 will be Run 200m and 10 hang power cleans, Round 2 will be Run 200m and 10 hang power snatches.

Post rounds/reps completed for each AMRAP to comments.

Read More

06.30.2016

By Samy Daghir / June 29, 2016 / 2 Comments

IMG_0890ANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 3 Rounds of
3 x Rope Pulls Supine-to-standing
:20 x Prone Plank
10 x Walking Lunges (Samson)
III. Mobility

Impact/Focus: Ring Dip/Pistol EMOTM
Warm up as needed following movement review.
Complete the following movements every minute on the minute for 12:00. Each minute will be partitioned as :45 seconds for max repetitions possible with :15 seconds for rest/transition.

Odd Minutes: Max Reps of Pistols
Even Minutes: Max Reps of Ring Dips

Post weight used, and reps completed to comments.

“Lucky 21’s”
4 Rounds for time of
9 x Slamball (40/20lbs)
15 x Toes-2-Bars
21 x Wallball (20/14lbs)

Notes: ‘Unbroken’ incentive. Get some, freaks.

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Read More

06.29.2016

By Samy Daghir / June 28, 2016 / 4 Comments

IMG_8314ANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. 8:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
II. 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 5-5-5-5

Post loads to comments.

Impact/Focus #2: Strict Press
Warm up as needed before completing the following workload for Strict Press.

Strict Press 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
3×12 DB Row

Read More

06.28.2016

By Samy Daghir / June 27, 2016 / 5 Comments

13533304_1035234363199185_9130373907851083642_nWarm-up Drills
I. Coach’s Choice
II. Mobility

“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35)
30 x Pull-ups

Notes: Bring the lumber, freaks.

Post scores to comments.

 

 

Skill Development: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the following sets/reps of Turkish Get-ups.

Turkish Get-ups:
3R+3L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L

Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 3 at a given weight. Increase weights to a challenging, but not a 1rm attempt workload.

Post loads to comments.

Read More

06.27.2016

By Samy Daghir / June 26, 2016 / 7 Comments

FullSizeRender-42Congratulations to Heidi, Mike, Abby, Samy, Christin, Luke, Stacy, Josh, Kerri, Dan, and Christine for their performance Sunday at the Power Couple Weightlifting Competition at CrossFit Nashua. You all did amazing and we couldn’t be more proud. Thank you to the rest of the community that showed up to support them!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Hollow Rocks
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk12)
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 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees

Post times to comments.

Read More

06.24.2016

By Samy Daghir / June 23, 2016 / 4 Comments

IMG_8179Please welcome the newest members of our community from the June on-ramp. Mike, Adam, Chase, Michelle, Jeremy (not pictured), and Chris (not pictured), will be slaying workouts along side you soon!

ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Partner Weighted Abmat Sit-ups (20/14)
10 x Partner Rig Toss
10 x Lateral Med Ball Toss
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk11)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Valhalla & Huckleberry”
Complete the following for time in teams of 2 athletes.
100 x Box Jumps (24/20)
100 x Partner Weighted Abmat Sit-ups (20/14)
100 x Front Squats (95/65)
100 x V-ups
100 x Double unders

Notes: Complete the workload in teams of 2. Only one athlete may work at a time. Teams may break up the reps as needed as long as each athlete completes an equal workload (50 reps).

Post times to comments.

Read More

06.23.2016

By Samy Daghir / June 22, 2016 / 2 Comments

IMG_4104“What I’ve realized since is that it’s a very painful process but it’s not destructive… It’s the road to liberation.” –Anne Braden

ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!

Warm-up Drills
I. Coach’s Choice
II. Mobility

 

“Pig Egg”
3 Rounds for time of
200m Portage (40/20lbs)
20 x Ring Row
20 x American KB Swings (32/24kg)

Notes: During the 200m Portage (portage meaning running with a slam/medicine ball held overhead) athletes must:
1. Run
2. Keep the medicine ball above their heads during any forward movement. Failing to maintain the Pig Egg overhead is considered a foul and earns a 3 x Burpee penalty, to be executed immediately with the Push-up performed with hands on the Medicine Ball. This ensures a rapid set-up for the requisite full medicine ball clean that follows the final burpee in order to force a challenging return to toiling away after completing the foul tax.
Walking or resting/supporting/carrying the medicine ball in any manner other than extended overhead also earn a foul and identical Burpee Taxation. This is going to be an interesting day.

Post scores to comments.

Skill Development
I. Slay Goats
II. Mobilize

Read More

06.22.2016

By Samy Daghir / June 21, 2016 / 5 Comments

FullSizeRender-41ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!

Warm-up Drills
I. Run 400m
II. 9 fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Overhead Squat Ascension Ladder
Every minute on the minute for 10 minutes execute the prescribed number of Overhead Squats. On the first minute perform 1 rep, on the second minute perform 2 reps, on the third minute perform 3 reps… Continue climbing up the ladder in this manner until the number of Overhead Squats can not longer be completed in the one minute window of time allotted.

Athletes will use the following weights as guidelines.
Rx+: 135/95
Rx: 95/65
Modified: 75/55

Post scores to comments.

Impact/Focus #2: Bench Press
Warm-up as needed before completing the following workload for Bench Press.

Bench Press 5-3-3-1-1-1

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Read More

Rumbler's Inaugural First Timer's Meet: August 20, 2016

By Samy Daghir / June 21, 2016 / 0 Comments

10915307_1530218370583666_3513265551282952541_o (1)

Calling all of our athletes with a passion for the Olympic Lifts! Check out this event in Concord, New Hampshire…

Rumbler’s Inaugural First Timer’s Olympic Lifting Meet:

 

Hosted at Arkitect Fitness
78 Regional Drive
Concord, NH 03301

Event Description: “This meet will be for people who are competing in their first sanctioned USAW meet. One women’s session, one men’s session, with a total of 18 athletes in each. Get over the fear of competing by knowing that everyone you’ll be competing against will be a first timer as well!”

Registration is live! https://clients.mindbodyonline.com/classic/ws?studioid=211181&stype=-8&sVT=17&sView=day&sLoc=0

10426125_1535381166734053_6349580749697945273_nEver thought about competing but were too nervous to do it? Didn’t want to feel like everyone was better or stronger than you? This meet is designed specifically for you! Only first time competitors will be allowed. This is an opportunity to get a feel for what it’s like to compete!

We are capping registration at 18 women, and 18 men. This is a sanctioned USAW Meet. To register with USAW please go here:
https://webpoint.usaweightlifting.org/wp/Memberships/Join.wp

SINGLET REQUIRED!

Read More

06.21.2016

By Samy Daghir / June 20, 2016 / 5 Comments

IMG_4169“No toil, no honor,”–Lucian, 2nd Century Rhetorician

ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 3 reps each) before working up to a challenging triple for Power Clean.

Power Clean 3-3-3-3-3

Notes: Athletes should attempt to complete 3 x Touch N’ Go repetitions; warm-up well in order to facilitate 5 working sets at 80% of a recent 1RM.

Post loads to comments.

”Practical Applications I”
Complete the following for time
10 x Push/Split Jerk (185/125lbs)
21 x GHD Sit-ups
8 x Push/Split Jerk (185/125lbs)
18 x GHD Sit-ups
6 x Push/Split Jerk (185/125lbs)
15 x GHD Sit-ups
4 x Push/Split Jerk (185/125lbs)
12 x GHD Sit-ups
2 x Push/Split Jerk (185/125lbs)
9 x GHD Sit-ups

Post scores to comments.

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 (i.e., the Chase method).

Post scores to comments.

Read More

Archives