WOD & Blog
Congratulations 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
Goodluck 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!
-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.
Warm-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
Warm-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
CFNH!! 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
Our 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!
Warm-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)
Congratulations to Anderson & Greg, Kerri & Jaymes, and Nate & Stacy for awesome performances during the Queen City Cup coed team CrossFit event this past weekend! Thank you to everyone who came out to support our comrades in the trenches, you freaks continue to inspire us.
Warm-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 #1: SnatchWarm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload.
Snatch 2-2-2-2-2
Notes: Athletes should attempt to increase weight across sets. 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.
Post loads to comments.
Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Front Squat 4-4-4-4 x 80%1RM
Notes: Warm-up weights should facilitate four working sets of four repetitions each at 80% of individual Front Squat single repetition maximum.
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Congratulations to Anderson & Greg, Kerri & Jaymes, and Nate & Stacy for awesome performances during the Queen City Cup coed team CrossFit event this past weekend! Thank you to everyone who came out to support our comrades in the trenches, you freaks continue to inspire us.
Warm-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 #1: SnatchWarm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload.
Snatch 2-2-2-2-2
Notes: Athletes should attempt to increase weight across sets. 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.
Post loads to comments.
Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Front Squat 4-4-4-4 x 80%1RM
Notes: Warm-up weights should facilitate four working sets of four repetitions each at 80% of individual Front Squat single repetition maximum.
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning