WOD & Blog

08.17.2016

By Samy Daghir / August 16, 2016 / 5 Comments

IMG_0220ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Hindu Push-ups
10 x KB Swings
III. Mobility

Impact/Focus #1: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: “Erg Intervals”
Complete 5 Rounds of the following for best time possible during each effort.
Row 500m
Rest 1:00

Notes: Minimum scoring data would be high and low scores + avg (if possible). Athletes should aim to keep scores within :10 of one another.

Post times to comments.

WOD
5-10:00 Metabolic Conditioning

Read More

08.16.2016

By Samy Daghir / August 15, 2016 / 2 Comments

Mckenna, Glover“Greater love hath no one than this; that they lay down their life for their friends.”

“MCKENNA & GLOVER”
2 Rounds for time
10 x Power Cleans (165/110lbs)
50 x Overhead Walking Lunges (45/25lbs)
50 x Double-unders
8 x Power Cleans (165/110lbs)
40 x Overhead Walking Lunges (45/25lbs)
40 x Double-unders
6 x Power Cleans (165/110lbs)
30 x Overhead Walking Lunges (45/25lbs)
30 x Double-unders
4 x Power Cleans (165/110lbs)
20 x Overhead Walking Lunges (45/25lbs)
20 x Double-unders
2 x Power Cleans (165/110lbs)
10 x Overhead Walking Lunges (45/25lbs)
10 x Double-unders

Notes: Each round is comprised of the entire workload shown above (total per round = 30 x Power Cleans, 150 x Double-unders, and 150 x Overhead Walking Lunges).
Scaled HERO WOD substitutions: Power Cleans @ 115 and 75lbs respectively, 1:1 for Doubles to Singles (this is specific to this WOD only), and unweighted walking lunges. The objective time limit gives additional incentive to move expeditiously through this challenging evolution.

Post scores to comments.

Thank you to all those who participate with us today in remembering the tragic sacrifice these two heroes made on this day in 2006…

  “Captain John McKenna in command of a Marine foot patrol in Fallujah, were ambushed with sniper and small arms fire by Mujihadeen insurgent fighters. During the attack’s commencement Lance Corporal Michael Glover, who was the point man for the patrol and had just reached the opposite corner of an intersection was struck by enemy sniper fire and lay mortally wounded on the ground. Capt McKenna immediately called for his men to throw smoke grenades around LCpl. Glover to conceal and obscure him from incoming rounds. Captain McKenna ordered his men to maintain their defensive positions and establish cover as he sprinted into the cloud of smoke in order to aid LCpl. Glover. As Captain McKenna was dragging LCpl. Glover to safety a sniper round hit him in the head, killing him instantly.
  Captain John McKenna received the Silver Star for his incredible actions that day. Ignoring his own imminent peril from heavy incoming fire, Captain McKenna ran into the intersection in an effort to save his Marine. While exposed to enemy fire he calmly knelt next to the stricken Marine, assessing his condition. Captain McKenna began dragging LCpl Glover towards cover and a Corpsman’s aid; he was killed before he could make it to safety.”

LANCE CORPORAL GLOVER: NY Times Article found HERE.
CAPTAIN MCKENNA: Memorial Article found HERE.

Read More

08.15.2016

By Samy Daghir / August 14, 2016 / 3 Comments

IMG_0358Congratulations to all our athletes who accomplished some great athletic feats over the weekend.
– Kerri, Sandhammer, Marion, and Abby competed at the “Summer Burner” competition at CrossFit Free. Kerri and Sandhammer took 2nd place, and Marion and Abby place 6th!
– Mike (Smiley Mike) completed the Vermont 100 on 100 relay race as part of a team of 3. His race legs totaled over 37 miles!
– Randi, Anne, Alyson, Nick, Stacy, Josh, Patrick, and Charity completed the Tough Mudder at Loudon, NH.

Amazing work everyone!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (~3 sets x 5 reps) before completing the following workload.
Front Squat 2-2-2-2 @ 90% 1RM

Notes: Warm-up weights should facilitate four working sets of two repetitions each at 90% of individual Front Squat single repetition maximum.

Post loads to comments.

“High Bar”
Complete 6 rounds for time of
10 x Pull-ups*
30 x Anchored Abmat Sit-ups/V-ups**

Notes:
*Rx+ = Chest-2-Bar Pull-ups
**Rounds will alternate between anchored abmat sit-ups and v-ups.

Post times to comments.

Read More

08.12.2016

By Samy Daghir / August 11, 2016 / 2 Comments

Screen Shot 2016-06-24 at 12.38.18 AMGoodluck to our competitors taking the field Saturday at CrossFit Free’s Summer Burner Team Competition. Come join us in supporting your fellow athletes, information and event details may be found linked in the Upcoming Events box. Psst…. Get some, freaks!

Warm-up Drills
I. Coach’s Choice
II. 1-2 Round for Quality of
5 x Hang Power Snatch
5 x Power Snatch
5 x Hang Snatch
5 x Snatch
5 x Snatch
III. Mobility

Impact/Focus: Snatch Triples
Warm up as needed (3 sets x 3 reps each) before completing the following Snatch workload.

Snatch 3-3-3-3-3

Notes: Athletes should attempt to increase weight across sets; however, the priority today will be emphasizing properly applied technique in order achieve the desired violent speed under the bar. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.

Post sets/reps/loads to comments.

“Heat Dome”
7 Rounds for time of
7 x Deadlift (165/125lbs)
15 x GHD Sit-ups
30 x Double-unders

Post scores to comments.

Skill Development
CrossFitter’s Choice. Use this time to make-up a skill development from earlier in the week. Slay GOATS!

Read More

08.11.2016

By Samy Daghir / August 11, 2016 / 1 Comment

FullSizeRender-Goodluck to those running in the Cigna 5Km Road Race tomorrow!
-Upcoming Events section has been updated to reflect the upcoming team competitions and events of note. Details found via clicking the links provided.

Warm-up Drills
I. Speed Rope:
3 Rounds of (:50 x :10r)
II. 2-3 rounds of
2 x Turkish Get-ups
10 x KB Swings
25ft Waiters Walk
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up with 3 sets of 3 reps per arm before completing the following workload every ninety seconds (:90) for five rounds total.

Turkish Get-up 1L+1R (every:90) x 5 Rounds

Notes: Don’t panic, the warm-up is untimed… Increase weight each round if possible. Get some, freaks.

Post weights to comments.

“CFFB MetCon I”
21-15-9 for time of
Back Squat (225/155lbs)
Ring Dips

Post times to comments.

Skill Development
I. Mobility
II. 5-10 Minutes dedicated to some handstand walking, balancing, kick-up, etc practice.

Read More

08.10.2016

By Samy Daghir / August 9, 2016 / 2 Comments

P1000901Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility

Impact/Focus #1: Clean & Jerk
Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Clean & Jerk.

Clean & Jerk 3-3-2-2-1-1-1RM

Notes: Athletes should attempt to increase weight across sets. Work challenging weights for triple, double, and single rep sets today; head for PR land if you’re feeling frisky.

Post sets/reps/loads to comments.

Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Read More

08.09.2016

By Samy Daghir / August 8, 2016 / 1 Comment

IMG_4789Warm-up Drills
I. Run 400m
II. 1-2 Round for Quality of
5 x High Hang Power Snatch
5 x Mid/Low Hang Power Snatch
5 x Power Snatch
5 x High Hang Snatch
5 x Mid/Low Hang Snatch
5 x Snatch
III. Mobility

Impact/Focus: Power Snatch EMOTM
Warm-up as necessary to facilitate working sets that increase in weight every two intervals. Then…
Every minute on the minute, for 10 minutes total, execute the following workload:

2 x Power Snatch

Post loads to comments.

“In & Out, Clean.”
For Time
Row 500m
40 x Abmat Sit-ups
30 x Russian KB Swings (32/24kg)
20 x Handstand Push-ups
10 x Dumbbell Burpee Pick-ups (50/30lbs)
20 x Handstand Push-ups
30 x Russian KB Swings (32/24kg)
40 x Abmat Sit-ups
Row 500m

Post times to comments.

Skill Development
10:00 EOMOTM
Odd minutes: 8-14 x Pistols (alternating legs)
Even minutes: L-sit x :15-25

Read More

08.08.2016

By Samy Daghir / August 7, 2016 / 2 Comments

13925167_1116428921736439_2121566328601514404_nCFNH!! We have officially filled 45 backpacks for the Manchester Christian Church and the New Hampshire Fisher Cats who are trying to provide school supplies to under-resourced students in city of Manchester! A special thank you to:
Whitney, Jeff, Ray, Brenna, Sharon, Mel, Draya, Chase, Randi, CJ, Katelyn, Peter, Ben, Karen, Abby, Russ, Yvonne, Charity and Krysta!! This community continues to amaze me everyday!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squats (Wall Therapy)
III. Mobility

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

Front Squat 3-3-3-3 @ 85% 1RM

Notes: Warm-up weights should facilitate four working sets of three repetitions each at 85% of individual Front Squat single repetition maximum.

Post loads to comments.

“Bar-nastics”
Complete against a 12:00 clock
Run 800m
Then, in the time remaining complete as many reps as possible
3-6-9… x Thrusters (95/65)
3-6-9… x Toes-2-Bar

Notes: For the ascension ladder, athletes will climb 3 reps each round. For example Round 1 is 3 x Thrusters and 3 x Toes-2-Bar, Round 2 is 6 x Thrusters and 6 x Toes-2-Bar, etc…

Post time for run and total reps to comments.

Read More

08.05.2016

By Samy Daghir / August 4, 2016 / 0 Comments

IMG_1267Our very own Marilyn (Dr. M) will be at the Opening Ceremony for the 2016 Olympics tonight. We’re all extremely jealous!

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

Impact/Focus: Clean Triples
Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Cleans.

Clean 3-3-3-3-3

Notes: Athletes should attempt to increase weight across sets without compromising technique and proficiency priorities for this session. The reps being touch and go remains at the discretion of the athlete.

Post sets/reps/loads to comments.

“Wally World”
Complete 5 rounds for time of
8 x Hang Power Cleans (115/75)
16 x Slamball (40/20)

Post times to comments.

Skill Development
CrossFitter’s Choice. Use this time to make-up a skill development from earlier in the week. Slay GOATS!

Read More

08.04.2016

By Samy Daghir / August 3, 2016 / 0 Comments

P1000658P1000649Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
10 x Hollow Rocks
III. Mobility

Impact/Focus: Ring/Static Dip Strength Training
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in a singe, unbroken set.

A. 5 sets of 15-12-9-6-3, performed strict, scaled as necessary to facilitate a full and functional range of motion.
B. 4 sets of 12-10-8-6 reps, weighted if possible, as strict as possible. Using weight could be as simple as holding a small yellow 5-14lb slamball between the knees or feet.

Post results to comments.

“Triple Tabata”
Complete as many reps per movement as possible during the work intervals as shown below:
8 Rounds of (:20 work x :10 rest) x Double-unders
1:00 x Rest/Transition
8 Rounds of (:20 work x :10 rest) x Pull-ups
1:00 x Rest/Transition
8 Rounds of (:20 work x :10 rest) x Russian KB Swings (32/24kg)

Notes: Primary scores should be rep totals per movement; for personal training logs it would benefit each athlete to notate high and low rep scores per movement as well.

Post scores to comments.

Skill Development: Muscle-ups & Transitions
Choose from the following options:
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)

Read More

Archives