WOD & Blog
“Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through obstruction.”
–William James
ANNOUNCEMENTS:
-Christmas Gift Drive Information HERE.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before working towards a heavy 5-rep effort for Deadlift. PR’s encouraged.
Deadlift 5-5-5-5-5
Post loads to comments.
“Cupid”
For time
10 x Anyway Ground-to-Overhead (95/65lbs)
15 x Pull-ups
20 x Floorwipers (95/65lbs)
25 x Wallball (20/14lbs)
30 x Burpee+Sandbag Power Clean*
25 x Wallball (20/14lbs)
20 x Floorwipers (95/65lbs)
15 x Pull-ups
10 x Anyway Ground-to-Overhead (95/65lbs)
Notes: *Perform a Burpee on a Sandbag and bring it from the ground to the Front Rack during the rise into the standing position. This replaces the need to jump and clap overhead today; and there was much rejoicing.
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.
ANNOUNCEMENTS:
-For details on our Christmas Gift Drive please see additional information at the top of yesterday’s post HERE.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
10 x Slamball (40/20)
14 x Walking Lunges
III. Mobility
Impact/Focus: Death by 50ft Sprint
Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap.
1 x 50ft Sprint (0:00-1:00)
2 x 50ft Sprints (1:00-2:00)
3 x 50ft Sprints (2:00-3:00)
etc…
Post scores to comments.
“Vixen”
Complete as many rounds/reps as possible in 13:00 of
8 x Handstand Push-ups
16 x Box Jumps (24/20)
24 x Sledgehammer Strikes (12L/12R alt.)
Post rounds/reps completed to comments.
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ANNOUNCEMENTS:
-For details on our Christmas Gift Drive please see additional information at the top of yesterday’s post HERE.
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Power Snatch 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.
Post loads to comments.
Impact/Focus #2: Back Squat
Against a 12:00 running clock, warm up as needed before building to a heavy triple for Back Squat.
Back Squat 3-3-3-3-3
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Christmas Gift Drive
Hello everyone. First of all we want to thank you for your support in donating food for Thanksgiving and Christmas. It was an amazing response and truly shows how amazing our community is.
We are trying to collect gift donations for a few families that are in need of gifts for Christmas. The following tree has been put up with names of children and some details about their families, and a few items they have asked for Christmas. Most of the gifts requested are gift cards to their favorite stores (Toys-R-Us, Target, Sears, Game Stop, etc.) and shoes/clothes.
If you (or a few of you together) would like to purchase gifts for the individual please take their name off the tree so someone else doesn’t purchase the same items. All gift cards are eligible for a 501c3 tax deductible, just let us know.
Please bring in the items purchased with the name tag and give it to a coach. We’ll be accepting donations up until Tuesday (12/22) morning to be delivered to the families.
If you have any questions please ask Chase, Ashley, or Mark Crandall.
Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Press
5 x Push/Split Jerk
III. Mobility
Impact/Focus: Pistols & Planks E0MOTM
Complete the following for a total of 10 minutes where odd minutes are Plank Holds and even minutes are Pistols:
:30 x Plank Holds
10 x Pistols (5L/5R)
Notes: Plank Holds may also involve the Evil Wheel or Rings for additional challenge. Pistols are not required to alternate each rep, as long as 5 reps are accomplished on each leg during each work interval.
Post scores to comments.
“Dancer”
4 Rounds for time of
7 x Push Jerk (155/115lbs)
20 x GHD Sit-ups
50 x Double-unders
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.
II. Muscle-up Training (Choose one)
a. 5 sets of 3 reps x Negatives
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)
d. 3 Rounds of the following, resting as needed between each set
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Ring Support (w/turn out) x :15
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1
Congratulations to everyone that completed weekend at the Winter Warzone. We couldn’t be more proud of everyone and their performances. Thank you to everyone in the community that came out to support those completing.
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Overhead Squat (PVC Wall Therapy)
III. Mobility
Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload for Overhead Squat.
Overhead Squat 5-4-3-2-1
Post loads to comments.
“Dasher”
Complete 15-12-9-6-3 reps for time of
Cluster (115/85)
Pull-ups
Post times to comments.
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ANNOUNCEMENTS:
-There will be no Open Gym this Saturday (12/12) as we have several athletes competing at the Winter Warzone Competition at CrossFit Earned in Merrimack, NH. We encourage everyone to come down and support your fellow athletes!
Warm-up Drills
I. Run 200m
II. 10 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Deadlift
Warm up with 3 sets x 5 reps before completing the following workload of Deadlift.
Deadlift 3-3-3-3
Notes: Athletes with an established Deadlift 1RM should aim for their last triple to be 75-85% of their 1RM.
Post loads to comments.
“Time Dilation”
Complete 6 rounds for time of
Run 150m
5 x Front Squat (135/95)
15 x GHD Sit-ups
Post times to comments.
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Warm-up Drills
I. Row 2:00
II. 2 Rounds of
10 x Ring Rows
10 x Push-ups
5 x Muscle-up Transitions
5 x Muscle-up Negatives
III. Mobility
“Nate”
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)
Notes: Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Nate Hardy was born December 28th, 1978 in Cape Cod. He grew up in Washington and Pennsylvania and his family settled in New Hampshire in 1988. It was in high school where Nate, a star soccer and lacrosse player, made the decision to join the Navy and become a SEAL immediately after graduation. Nate joined the Navy in 1997, following in the footsteps of his two grandfathers, both Navy veterans. After graduating from BUD/s in May of 1998 with class 221, he was subsequently assigned to SEAL Team 8 out of Virginia Beach where he served from 1998 until attending DEVGRUs Green Team selection course in 2007.
During Nate’s first deployment with DEVGRU, as an assaulter during a typical nighttime direct action raid in Iraq against an Al-Qaeda cell, Nate was the second man on the stack to enter the enemy-held building. Upon breaching, Nate and the lead man, Mike Koch, were engaged by enemy small arms fire. Mike and Nate were immediately hit. Mortally wounded, Nate engaged and killed the enemy fighters while dragging his wounded teammate to safety. In his final moments in this world, Nate held on to life long enough to pull Koch to safety. He died that night of February 4th, 2008 with his brother-in-arms Chief Petty Officer Michael E. Koch at his side. As they fought and died side-by-side, Mike and Nate are buried side-by-side to each other at Arlington National Cemetery.
In addition to being the recipient of the Bronze Star – given for “heroic or meritorious achievement or service” – Hardy earned two Navy and Marine Corps Achievement Medals, three Good Conduct Medals, two National Defense Medals, the Armed Forces Expeditionary Medal, the Afghanistan Campaign Medal, the Iraq Campaign Medal, the Kosovo Campaign Medal, the Global War on Terrorism Expeditionary Medal, the Global War on Terrorism Service Medal, three Sea Service deployment awards, the NATO Medal, the Expert Rifle Medal and the Sharpshooter Pistol Medal.
Post scores to comments.
Skill Development
3 sets of 5 pistols, each leg, scaled as necessary
Then…
Mobility addressing execution of the Pistol via selecting 2-3 Lower Body Mobility Drills (ankle, it band, etc.) from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Then…
Retest
3 sets of 5 pistols, each leg, scaled as necessary
Congratulations to Meghan on completing her third 5k in as many months! Keep up the great work Meg.
ANNOUNCEMENTS:
-There will be no Open Gym this Saturday (12/12) as we have several athletes competing at the Winter Warzone Competition at CrossFit Earned in Merrimack, NH. We encourage everyone to come down and support your fellow athletes!
Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Butt Kicks
Shuffle
Grapevine
Pike Walk
Tumbling
Etc…
Impact/Focus #1: Hang Snatch 3RM
Warm up as needed before working to establish a 3-rep max for the Hang Snatch. Today’s hang position will be from above the knee.
Hang Snatch 3-3-3-3-3
Post loads to comments.
Impact/Focus #2: Dynamic Back Squat
Warm up as needed before completing the following workload for Back Squat.
Back Squat (:02 Pause) 2-2-2-2
Back Squat 2-2-2-2 (Increasing weight)
Jump Squat 10-10
Notes: Athletes are working the static hold at depth in the Back Squat for :02 during the first four sets; weights should be challenging and increase across the sets if possible. The following four sets are not pause squats, and should emphasize an explosive drive out of the hole; weights should continue increasing across these sets as well. After completing the weight bearing sets and reps athletes are to complete two quick sets of ten jump squats, beginning at full depth and driving through the top of the squat into a maximum vertical leap. Get ballistic….
Post heaviest loads completed to comments.
WOD
5-10:00 Metabolic Conditioning
Happy Birthday, Frockles…
Birthday Burpee Jumping Pull-ups with the mask!??
Warm-up Drills
I. Dodge Ball
II. Mobility
“Grace”
For time
30 x Clean & Jerk (135/95lbs)
Notes: The Time… it has apparently come.
Get some, freaks.
Post scores to comments.
“Work Capacity”
5 Rounds, each against a 2:00 Running Clock of
10 x Ring Push-ups
30 x Double-unders
Notes: Ascension Ladder option available upon request. This WOD is run as a 10:00 EOTMOTM (every other minute on the minute); where the athlete completes the workload as quickly as possible against a 2:00 clock and rests the remainder before repeating the effort four more times.
Post scores to comments.
Skill Development
3 sets of 5 pistols, each leg, scaled as necessary
Then…
Mobility addressing execution of the Pistol via selecting 2-3 Lower Body Mobility Drills (ankle, it band, etc.) from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Then…
Retest
3 sets of 5 pistols, each leg, scaled as necessary
Post results to comments.
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Warm-up Drills
I. Coaches Choice
II. 2-3 rounds of
25ft Waiters Walk
10 x KB Swings
10 x Overhead Squats (Wall Therapy)
III. Mobility
Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload of Overhead Squat.
Overhead Squat 2-2-2-2-2
Post loads to comments.
“Stairway to Heaven”
Complete 3 rounds for time of
20 x KB/DB Snatch (10L/10R)
20 x Weighted Box Step-ups
40 x V-ups
Post times to comments.
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