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WOD & Blog


By Samy Daghir / November 2, 2012 / 1 Comment

Warm-up Drills
I. Run 800m
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Mobility

Impact/Focus: Olympic Lifts EMOTM
EMOTM x 2 Reps of Snatch OR Clean

Every minute on the minute choose one of the following to execute for 2 reps:
2 Reps of Athlete’s Choice (based on current skill levels)
-Snatch (Getting Under the Bar)
-Clean (Breakdown of ‘Pulls’)

Post results to comments.

“Leg Drive VS Hip Drive”
Row 500m
Then… 15-12-9 of:
Push Press
Box Jump
Slamball (40/20lbs)
Row 500m (Power Curve Refinement Emphasis)

Post results to comments.

Skill Development
‘’Learn 1/Teach 1’’
Learn or teach your peers one of your personal nemesis mobility WODs or an aspect of your pre/post WOD personal regimen that you feel pays huge dividends to unlocking your athletic potential.

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By Samy Daghir / November 1, 2012 / 1 Comment

Warm-up Drills
I. Row 3 Minutes (Power Curve Refinement Effort)
II. 2 Rounds for Quality of:
7 x Medicine Ball Cleans (40/20lbs)
7 x Hollow Rocks
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Turkish Get-ups
Against a 7:00 Running Clock complete as many Rounds/Reps as possible of
1 x Turkish Get-up Right Arm (24/16kg)
1 x Turkish Get-up Right Arm (24/16kg)

“It Pays To Be A Winner”
5 Rounds, each individually timed, with rest intervals of 2 minutes between efforts:

Run 400m
5 x Muscle-ups (or 15+15 Pull-ups/Ring Dips)
10 x Deadlift (65%1rm) or 10 x Hang Power Snatch (95/65lbs)
15 x Clapping Push-ups (or scaled as Plyo Push-ups)
20 x GHD/Anchored Abmat sit-ups

Notes: The clock resets and counts down each Round’s rest interval only when the last athlete has completed their workload. Rest 2:00 between efforts… Repeat until inner peace is attained (or blackout occurs).

Post results to comments.

Skill Development
Complete the following for Quality:
10-8-6-4-2 reps each of
Dumbbell Renegade Rows (R+L=1rep)
Plank Position Changing Levels (hands to elbows x number of reps per given round)
Russian Twists (2ct;24/16kg)

Notes: Cooldown, Mobility Drills, Stretching Drills to assist with recovery/DOMS.

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By Samy Daghir / November 1, 2012 / 1 Comment

“…I really can’t say enough good things about CrossFit. I have been an athlete and into fitness for pretty much my entire life. I rowed crew competitively and after crew, I essentially became a gym rat and treadmill junkie. I followed a lifting routine 4-5 days a week, ran many miles, and logged many hours in spin classes. I first learned about CrossFit through some of the trainers at the gym I went to in Boston. I would see them doing these crazy, fun looking workouts that were so different from anything anyone else was doing in the gym. When they told me they were CrossFit workouts I started researching it online. The boxes in Boston were $150+, which was an immediate turn off for me, and I never joined.

I kept up my gym routine when I moved to New York City and joined the posh New York Health and Racquet Club. A few months after living there, I continued to be curious about CrossFit and started researching boxes in New York. I realized there was a box a few blocks from my apartment, CrossFit Gotham. I decided to try it out, I figured I would just go for one day and if I didn’t like it, then no harm no foul – I left the high-end gym with its spin classes, pool, steam room, sauna and scented towels and headed into a below ground basketball court with a huge pull up rig assembled in the middle and shirtless, sweaty athletes doing heavy Olympic lifts I had never seen done in a regular gym before, and working harder than I had ever seen anyone in a gym work. I literally have not been to a regular gym since I walked into my first box.

I considered myself to be in very good shape when I first started (I had a sub 19 minute 5k!). However, I quickly learned there were many things I could not do (pull ups, handstands, technical Olympic lifts, rope climbs – the list goes on). I have loved learning new things through CrossFit and am still constantly being challenged to this day.

After 6 months at the box in New York, I relocated to New Hampshire for personal reasons. I transplanted to CFNH and despite being from out of town I immediately felt welcomed by the crew of Crossfitters there. I count the people in the CFNH community among the best people I have met since I moved to the area. Samy is an extremely knowledgeable coach – his knowledge of the “why” is very valuable to me. He doesn’t just tell you to move a certain way or eat something instead of something else – he tells you exactly why you should do that from a physiological and long-term training standpoint. He is obviously extremely well read on all things related to training and nutrition and it brings a lot to the table with his coaching. Not to mention the fact that he seems to have no pain threshold and has the ability to push people’s bodies past the limits their minds would normally allow.

Looking back, I wish I had gotten into CrossFit when I first learned about it. The fee, which seems high compared to “regular gyms” is completely worth it in light of what you get out of CrossFit. You get personal training with coaches and the benefit of the CrossFit community constantly pushing you and challenging you do things you never thought you could do before. It is really an invaluable part of my life now.”

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By Samy Daghir / October 31, 2012 / 2 Comments

Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat 3-3-3-3-3RM
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 3-Rep maximum personal record Back Squat.

Back Squat 3-3-3-3-3

Notes: Efforts from a coaching/teaching standpoint today will revolve around using the Perform Better bands and barefoot squatting during warm-up sets to help athletes establish or advance their kinesthetic awareness of body mechanics and the motor unit recruitment patterns/pathways critical to developing a true proficiency across all of the squat movements we incorporate in training.

“Don’t Be A Blue Falcon”
In Teams of 2 Athletes assault the following 5 Challenges for total time:
I. Complete 75kcal Rowing: Athletes may alternate positions as often as needed. Rowing is only permitted while partner maintains handstand hold against the wall.
II. Complete 25 x Wallball Tosses over pull-up Bars (partner catches and rebounds) per athlete. Between throwing the Wallball and the partners return the athlete will perform 1 x Burpee. Communication and teamwork are critical to not eating a 20lb Dynamax off the face…
III. Complete 25 x Jumping Slamball per Athlete… Partner must catch the slamball on it’s first bounce and return to partner via the same slam/catch sequence. Reps not caught on the first bounce do not count towards the total required.
IV. Leapfrog Flight Simulator: Athletes alternate unbroken sets of Double-unders (scaled to Double-under attempts, hit or miss) throughout the following workload: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5.
Example: Athlete 1 does 5 reps, Athlete 2 does 10 reps, Athlete 1 does 15 reps, etc…
V. Athlete 1 completes 12 x HSPU’s before athlete 2 is permitted to complete 1 x Turkish Get-up with Overhead Carry. Teamates switch and Athlete 2 completes 12 x HSPU’s before athlete 1 completes the TGU + OH Carry. Repeat with 9 x HSPU reps and 1 x TGU + OH Carry, then again with 6 reps and 1 x TGU + OH Carry.

Post team scores in total time to comments.

Skill Development
Attempt to go fetal within 5m of partner and begin spinning horror stories to post with your scores.

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By Samy Daghir / October 31, 2012 / 0 Comments

“…I struggle to put into words what CrossFit New Hampshire means to me. How can I possibly convey what it means to have been pulled from the brink and saved from myself? I can barely articulate what it is that has saved me, let alone tell you about the journey.

It’s this community.

It’s people who taught me to believe in myself and realize who I could become. It’s being coached in the box in a way that translates to the rest of life.

How is it that one extra burpee, or one last rep of a lift makes me a better person every day? How does the short, skinny guy suddenly realize that he is fast, and agile, and isn’t just getting stronger, but has become someone that IS strong? Certainly I’m fitter. But it’s not just that…

It’s Me 2.0. It’s purpose. And determination. And perseverance.

Sure my body is more durable and capable, I can see and feel muscle tone where I once clearly could not. But how do I tell you what has happened with my mind? It’s the knowledge that now is the time to get busy living.

My life has changed because these people have helped me realize I had the potential to become something better than I was; and that potential had been there the entire time. How could I have no idea of the something, someone I could become should the desire be there. It is. And for me, the change has been profound, and [even though I am trying here] indescribable.

Yet, everyday there is a warrior next to me on the pull-up bar, or on a run, or putting up weights, who is going through the same profound changes. I know it. They know it. We celebrate it. Every day this community grows within itself. We’re all on this journey together and it’s impossible to imagine not being a part of something this amazing, to do it alone would pale as an experience by comparison. In some ways it might seem easier to keep for ourselves, to hide our daily strife and triumphs so that only we can see our success or failures. But we don’t. We invite others into the fold with us, because the more of us that sweat, and toil, exhaust ourselves, and slug forward through whatever WOD awaits…

… We know it will all amount to an ever greater victory. Sharing this with this community of people who have unconditionally shown me their strengths and weaknesses is what keeps my focus on that which truly matters; not pride, or shame, or any kind of image to uphold among peers. Just pure, real, unyielding effort to better oneself.

Now the focus I had placed on my life, my improvement, my fitness gains, isn’t actually about me anymore.

It’s about us, this family we train among, all of our lives, and fighting to better every aspect of them side by side.

That’s the power I see in CrossFit; it defines our community at CFNH.”


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By Samy Daghir / October 31, 2012 / 0 Comments

“…I had my first exposure to CrossFit in 2007. I had been doing the typical bodybuilding style programming, which I took mostly out of the pages of different fitness magazines. I had always taken my fitness seriously, however I knew that there was something lacking. A shoulder injury that lingered for most of 2006 made me start thinking that I needed to change something. It was at that time that a co-worker told me to check out CrossFit. I would love to say that from that moment on I was hooked but it took me a while to fully understand what I was missing.

I began by perusing the CrossFit website where I was introduced to foreign terms such as WOD, AMRAP, Tabata, thrusters, and the list goes on. And what the hell were the “girls” that everyone on the website spoke about? I began by trying a few of the workouts but without a true understanding of the intensity that was truly required to get the most out of the programming. I spent about a year picking and choosing workouts that were suited for me. I did a lot of power cleans and pull-ups during that year but continued to neglect those movements that I struggled with. One thing was consistent during this time however, no matter what I did I was drawn back to what is now referred to as the “mainpage” but
at the time was really the only page. I read article after article and began to get an understanding of what CrossFit was all about. I was also noticing at this time that workouts were fun again. Each day I was left lying in a puddle of sweat wondering what the hell had just happened to me and I loved every minute of it.

This took me up to the fall of 2008. I continued to read articles but still had trouble following every mainpage WOD either due to lack of equipment or inability to do the rx’ed exercises. I was now torn between laying down money for equipment and a level one certification or finding a gym. Naturally I looked on the CrossFit message boards for a gym in New Hampshire. It was at this point I stumbled across this guy named Samy. He had a skull and crossbones profile picture and was part of a small group attempting to assemble for some workouts in New Hampshire. I still remember Samy referring to himself as “a shy little bastard” who liked creeping around where no one noticed him. I have to say this described me perfectly. (Editor’s Note: Soulmates)

That is when my “blogstalking” began. I read almost everything that Samy posted, along with several others to include Melissa Urban/Byers at the short lived 603 CrossFit. I
began to get stronger and eventually started doing my best to follow the programming on the “Savage Society’s” webpage. At this point I still had never stepped foot in a CrossFit box or had coaching on anything. I would workout alone either at home or in my police department’s gym. Occasionally I would convince a co-worker to try a workout with me, no one ever stuck around though. Most said I was crazy or that it ruined their back and bi split that they had been doing for years.

So with no coaching or exposure to a true CrossFit gym I made the decision to lay down some money and create my own “basement gym.” I had read every article associated with creating a garage gym, as well as Samy’s trials and tribulations with stocking his own gym. I figured that if I couldn’t buy it I could probably make it. I made my order with Rogue Fitness and less than a week after that my equipment arrived. I now had a fully stocked gym that included rubber flooring, bumper plates, a pull-up rig, kettlebells, and rings. I have added several other pieces of equipment since then but it was that original shipment of equipment that became my gym. Equipment was no longer a limiting factor for me. I had no excuses now when it came to workouts and it was paying great dividends. My fitness was improving in leaps and bounds. The old injuries that had limited me in the past were non-factors. I was getting stronger in all areas, even those that I had neglected at one time.

The Salty Dog Can’t Hide From Us

I obtained my Level One Certification in 2010. It was a great weekend that I still am in awe of. When I walked through the doors of the Maine State Police Academy in Vassalboro, Maine I had butterflies for the first time in a long time. I had studied and researched CrossFit for years at this point but still had never experienced the community that is CrossFit. Of course I had read Samy’s blog and liked to think of myself as a member of the Savage Society but they didn’t know that. I still had not visited the gym or even posted on their site. There were several big names in CrossFit at the time and as I walked into
the cert I realized that many of them would be instructing me that weekend. I hoped that all the time I spent alone in my basement attempting to perfect moves such as the air squat would pay off.

The certification went very well. I was extremely happy to learn that the work I put in had paid off when I was complimented on my squat form on the first day but I still had butterflies, we would be doing a group workout in the afternoon. This would be my first taste of what it was like to workout in the atmosphere of a CrossFit gym. The workout was a variation of Fran. We were divided into teams and had to complete a 400m run, a combined 250 thrusters, another 400m run and a combined 250
pull-ups. Only one team member was allowed to workout at a time. Once I got into the workout I realized that I had been missing out on a huge part of what CrossFit truly is.

There is nothing like the feeling of being cheered on by others who are experiencing the same pain that you are. To be around people that share the same outlook as you is an amazing motivator. I left my certification with a new respect for CrossFit and all those that take part in it.

The CrossFit community still continues to amaze me and yes I have finally stepped foot in the Savage Society. Samy has even given me the honor of helping to coach some of the On-Ramp Programs. I would like to think that I add a unique perspective to coaching due to the path that I took to get here. While I do not get to CrossFit New Hampshire as much as I would like I consider many members as part of my family. I learn something new every time I step foot in the gym whether from one of the trainers or from one of the athletes working out alongside me. I am truly amazed at the accomplishments I see on a daily basis, whether that is the person putting up a PR or just completing that extra rep before putting a bar down.

I encourage all new CrossFitters to take the time to explore the message boards and the CrossFit Journal. These were invaluable tools to me during my CrossFit journey. At the same time I hope that all CrossFitters embrace the community and remember how it
was when they first started. Challenge yourself and those around you every time you step foot in the gym.”


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By Samy Daghir / October 31, 2012 / 0 Comments

“…My journey started about two years ago when my husband introduced me to the basic fundamentals of Crossfit. We have a gym of our own, however as stubborn as I am, I wouldn’t listen to a damn thing he said. I was embarrassed that I couldn’t lift any weight, I hated “the Snatch” and I just wasn’t getting any of the fundamentals down. At least that is the way it was in my brain. He got fed up with me and introduced me to CrossFit New Hampshire, where he said that I would like it. He was following this “Samy” person for years and thought that I would be a good fit there. I signed up for the On Ramp class, where I thought I would be making a fool out of myself. I was hoping to show Derek that I am not incapable of learning, and I wanted him to know that this is something that we could do together. CrossFit IS fun he kept telling me, but I was lost of self confidence. I didn’t want to be a failure in my husband’s eyes.

So On Ramp I went – and got my butt kicked, yet I returned day after day after day. I met some really great people there, and they quickly became friends. In August, of last year, I found this program that is specific to “Females on the front lines”. In this program, we live with the Special Forces. It’s a groundbreaking program, and I was going to attend an Assessment and Selection. I went to Samy with the idea, knowing he was part of my new found family, and that he is full of experience in his past career. To help me prepare for selection, Samy hosted a 24 hour open gym session where we did a WOD every hour on the hour. This helped me find my inner drive and realize that my body may be tired, yet my mind is stronger and I need to press on. I drove on through CrossFit New Hampshire’s training, rarely missing a day. Selection occurred in September, and during this hell, all I could think about was “Don’t quit” this is easy for you. I went on numerous unknown distance rucks, runs and all sorts of things. Believe it or not, it was a vast array of fundamental movements, from squatting this log, and carrying this awkward piece of equipment so on and so on.
All I can say is that here I am, today in the lovely mountains of AFG. I made it, and to know that with CrossFit New Hampshire, and my husband Derek’s drive, I can keep up with some of the most elite forces in the Army.”

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By Samy Daghir / October 30, 2012 / 2 Comments

Warm-up Drills
I. Row 750m
II. 2 Rounds for Quality of
10 x KB Suitcase Deadlift (24/16kg)
7 x KB Deadlift High-Pull 24/16kg)
7 x KB Goblet Squat (24/16kg)
10 x KB Push Press (24/16kg)
III. Mobility

Impact/Focus: Pull-up, Chin-up, Rope Climb & Muscle-up Benchmarks
Establish individual baseline scores from the following Pull-up, Chin-up, Rope Climb, and Muscle-up benchmark testing options.

Weighted Pull-up/Chin-up Tests
I. Weighted Pull-up (Overhand)
II. Weighted Chin-up (Underhand)

Pull-up/Chin-up Max Rep Tests
I. Max Reps L-sit Pull-ups/Chin-ups
I. Max Reps Deadhang Pull-ups/Chin-ups
II. Max Reps C2B Freestyle
III. Max Reps Band Assisted Pull-ups/Chin-ups
IV. Max Reps Body Row w/ Hip Assist (Bar Set-up) x 2:00

Rope Climb Tests
I. Max L-sit Rope Climbs without resting on the deck
II. Max Rope Climb Ascents Legs Free x 3:00
III. Max Rope Climb Ascents w/ Legs x 3:00
IV. Max Reps Rope Climb Prone to Standing Scaled Version x 3:00
V. 1RM Weighted Rope Climb

Notes: Newer athletes will be focusing on establishing scaled movement standards/understanding of progressions to strive for regarding training the above skill sets.

Post scores to comments.

“Sand(y) Chafes Ze Crotch”
Complete as many Rounds/Reps as possible in 12:00 of
6 x Sandbag Ground-to-Shoulder + Lateral Burpee
12 x Weighted Pistols (R+L=1 Rep)
15 x KB Swings (24/16kg)

Post scores to comments.

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By Samy Daghir / October 29, 2012 / 0 Comments

Warm up Drills
I. Row 3 minutes
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“Viking Ouellette”
7 rounds for time of
7 x Handstand Push-ups
10 x Squat Cleans (70%1RM)
Row 250m

Notes: Cpl. Michael W. Ouellette posthumously received the Navy Cross on Nov. 10 for displaying exceptional valor in combat by leading his Marines in a gun battle in Afghanistan, even after suffering a mortal wound.
Ouellette’s family accepted the award on his behalf from Navy Secretary Ray Mabus in a ceremony at the Marine Reserve Support Center in Londonderry, N.H.
Ouellette, 28, was a squad leader in 1st Platoon, Lima Company, 3rd Battalion, 8th Marines, from Camp Lejeune, N.C. On March 22, 2009, his unit was in its fifth month on the ground in the Now Zad district in northern Helmand province.
Almost two hours into a foot patrol, which began in the morning at Forward Operating Base A.P. Hill, Ouellette was wounded by the blast of an improvised explosive device that detonated under his feet.
As the dust settled, the gunfire began from enemy positions a few meters away, and Ouellette lay bleeding in a crater.
Gaining their bearings, the Marines of 1st Platoon scrambled to lay down suppressing fire and Cpl. Jesse Raper, a squad automatic machine gunner, pulled Ouellete, who was conscious and breathing, out of the crater. Together they began to apply tourniquets and Ouellette stayed in charge, said Hospitalman 3rd Class Matthew Nolan, who ran to Ouellette’s side within moments.
With the lower half of his left leg gone and his right upper thigh and groin area ripped through with shrapnel, Ouellette knew there was no time to waste. He calmly took charge of his squad’s response to the enemy ambush.
“When I get there, he’s still calling out orders, he’s still telling the radio operator what to call in for helos, what to call in for mortars, calling his evac nine-line in and making sure that his assistant team leader, Lance Cpl. Rupert, has everything under control,” Noland said.
But Ouellette’s time was slipping away. As a quick-reaction force sped toward the ambush site, having been hampered by additional IEDs along the route, he was taken by ground ambulance to a casualty evacuation landing zone about two kilometers away. And, according to Nolan, Oullete was still breathing and conscious when the bird took off.
“I’m proud of my Marines,” were the last words Nolan heard Ouellete say as he waited for that bird.
The Navy Cross is the highest medal for valor awarded by the Navy and is second only to the Medal of Honor.
Including Ouellette’s, 26 Navy Crosses have been awarded to Marines for heroism in battle in Iraq and Afghanistan.
-By Gina Cavallaro Staff writer via MilitartTimes.com

Skill Development
Abmat Sit-ups (Anchored): 8 Rounds of :20 on x :10 rest
L-sit (Cumulative): 8 Rounds of :10 on x :20 rest

Post results/scores to comments.

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