WOD & Blog
“At the peak of tremendous and victorious effort,
while the blood is pounding in your head,
all suddenly comes quiet within you.
Everything seems clearer and whiter than ever before,
as if great spotlights had been turned on.
At that moment,
you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings.
There is no more precise moment in life than this,
the white moment, and you will work hard for years,
just to taste it again.”
–Yuri Vlason, Soviet Weightlifter
Warm-up Drills
I. Row 500m/Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Snatch Doubles EOMOTM
Warm-up to a heavy working capacity 2 rep Snatch weight, then…
Every 2:00 for 12 minutes total, complete the following:
2 x Snatch
Notes: Increase load if possible across sets.
Post score to comments.
Impact/Focus: Front Squat Doubles (Pause)
Warm-up with 3 sets of 3 reps, increasing in weight.
Front Squat 2-2-2-2-2 (w/:03 Pause)
Notes: Each Front Squat repetition has a :03 hold at the bottom of the range of motion.
Post scores to comments.
WOD
5-10:00 Skills Conditioning
Warm-up Drills
I. Speed Rope x 2:00 (*drills or continuous)
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
III. Mobility
Impact/Focus: Power Clean 1RM
Warm up as needed before working up to a 1-repetition maximum for Power Clean.
Power Clean 1-1-1-1-1-1-1RM
Post loads to comments.
“Deep Blue Sea”
3 Rounds for max repetitions of (:45 on x :15 rest), rotating through the following four movements:
Thrusters (75/65lbs)
Burpees (Jump-2-Rig)
Double-unders
Row (kcal)
Post scores as total points (1 per rep/kcal) to comments.
Skill Development
I. Muscle-up Transitions (Choose one):
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)
III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
Rest 3:00 before one final max repetition effort with any style of pull-ups (strict to butterfly) permissible.
Congratulations to the teams that competed at the Heart and Swole Comp at CrossFit Tuff this weekend (Krysta & Jaymes, Ann & Tom, Colette & Allan, and Kerri & C-Ry). You all did awesome!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Ring Rows
7 x Hindu Push-ups
10 x Walking Lunges
III. Mobility
Impact/Focus: Back Squat 5-3-1+
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 75%
3 x 85%
1+ x 95%
Notes: Use your previously established Back Squat 2RM 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
Post sets/reps/loads to comments.
“Jupiter”
Complete 6 rounds for time of
12 x Overhead Walking Lunges (95/65)
9 x Toes-2-Bar
6 x Handstand Push-ups
Post times to commentsm
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ANNOUNCEMENTS: This coming Saturday’s Open Gym has been cancelled as many of our athletes are participating in the couples/Team CrossFit event in Nashua. Details found HERE for those who want to come and support our comrades in the trenches! Get some, freaks!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups
7 x KB Swings
10 x Hollow Rocks
III. Mobility
Impact/Focus: Deadlift 5-3-1+
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
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 75%
3 x 85%
1+ x 95%
Notes: Use Deadlift 1RM from 01.22.2016 to determine loads for today, athletes that need Deadlift 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
Post sets/reps/loads to comments.
“Déine”
For time, complete 30-20-10 reps of
Pull-ups
GHD Sit-ups
Box Jumps (24/20)
Post times to comments.
Read More
ANNOUNCEMENTS: This coming Saturday’s Open Gym has been cancelled as many of our athletes are participating in the couples/Team CrossFit event in Nashua. Details found HERE for those who want to come and support our comrades in the trenches! Get some, freaks!
Warm-up Drills
I. Coach’s Choice
II. 2-3 Rounds of
5 x Snatch-Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility
“Valhalla-Ish”
3 Rounds of the following, each against a 4:00 running clock.
Row 25kcal
Then complete AMRAP of
7 x Overhead Squats (115/85lbs)
7 x Burpees
Rest 1:00
Notes: Complete the Row workload as quickly as possible and in the time remaining execute as many rounds and reps as possible of the Overhead Squat and Burpee couplet.
Post scores to comments.
Skill Development Circuit
Complete 5 Rounds of the following for quality
1:00 x Handstand Work
1:00 x Goblet Step-ups
1:00 x Russian Twists
1:00 x L-sit/Ring Support
Post scores/training details to comments.
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Warm-up Drills
I. Jog
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Grapevine/Karaoke
Etc.
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 4 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 2-2-2-2-2
Post loads to comments.
Impact/Focus: Front Squat
Warm up with 3 sets x 5 reps before completing the following workload for Front Squat.
Front Squat 3-3-3-3-3
Notes: Compare scores to 01.06.2016
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Congratulations to Dave Audet and Kyle Piscapo for their inspiring performances at the Winter Weightlifting Buffet this past weekend. Kyle took first in his weight class. Dave took first in his weight class, first in the Masters Division, and Second Overall. We are incredibly proud of these two dedicated athletes for getting into the mix and coming out victorious.Keep killing it, freaks.
Warm-up Drills
I. Speed Rope
3-4 Rnds of (:40 on x :20 rest)
II. 2-3 Rounds of
10 x PVC Pass-Throughs
10 x PVC Overhead Squat
10 x Ring Rows
10 x Push-ups
5 x Muscle-up Transitions
III. Mobility
Impact/Focus: Power Snatch Doubles EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.
2 x Power Snatch TnG
Notes: Athletes should plan to increase weight every 2-3 sets.
Compare to scores from 12.16.2015.
Post loads to comments.
“CF Open WOD 15.3”
Complete as many rounds/reps as possible in 14 minutes of
7 x Muscle-ups
50 x Wallball (20/14lbs)
100 x Double-unders
Notes: Muscle-up scaling to banded assist or jumping transition Muscle-ups is 2:1. Athletes will be assigned 2:1 or 3:1 for Pull-ups and Dips based on individual skill level.
Post scores to comments.
Skill Development
I. 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.
Thank you to the athletes who made it out as we celebrated an awesome 2015 and prepare for an even better 2016 at CFNH!!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Medicine Ball Cleans
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 3-3-3+
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)
3 x 70%
3 x 80%
3+ x 90%
Notes: Use your previously established Back Squat 2RM 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
Post sets/reps/loads to comments.
“Vlad III”
Complete for time
10-8-6-4-2 reps x Power Clean (165/115)
15-12-9-6-3 reps x Handstand Push-ups
Post times to comments.
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ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
– Dave, Kyle, and Elizabeth will be competing at the Winter Weight Buffet this Saturday at CrossFit EverProven in Dover, NH. The competition is a hybrid powerlifting/weightlifting meet and they’ll be crushing some big weights. Come down to support them!
Warm-up Drills
I. Row 500m/Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
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)
3 x 70%
3 x 80%
3+ x 90%
Notes: Use Deadlift 1RM from 01.22.2016 to determine loads for today, athletes that need Deadlift 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
Post sets/reps/loads to comments.
“Grip Up”
Complete 4 rounds for time of
10 x DB Snatch (50/35)
13 x Toes-2-Bar
16 x Box Jumps (24/20)
Post times to comments.
Read More
ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
Warm-up Drills
I. Coach’s Choice
*KB Complex Examples: Armbar Stretch, Turkish Get-ups, Swings, Snatch, Cossack, Halo, 1-arm Push Press, etc.
II. Mobility
Impact/Focus: Turkish Get-up EMOTM
Every minute on the minute for 10:00 complete the following
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
Rest 1:00 before executing a personal record attempt Turkish Get-up, 1 left and 1 right.
Post scores to comments.
“Grindy”
Complete as many Rounds/Reps as possible in 15:00 of
1-2-3… x Clean & Jerk (135/95lbs)
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Notes: This WOD is courtesy of CRNE. Round 1 has 1 x Clean & Jerk followed by the Pull-ups, Push-ups, and Air Squats. Round 2 has 2 x Clean & Jerks followed by the Pull-ups, Push-ups, and Air Squats. Round 3 has 3 x Clean & Jerks followed by the Pull-ups, Push-ups, and Air Squats. Continue climbing reps in this manner, accumulating as many rounds/reps as possible in the 15:00 time limit. Get some, freaks.
Post scores to comments.
Skill Development
I. 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.
II. Dot Drill
3-5 attempts, for time.