WOD & Blog
ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings
10 x Hollow Rocks
10 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload of overhead squat.
Overhead Squat 3-3-3-3-3
Post loads to comments.
“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
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ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring/Static Support
4 x Turkish Get-ups (2L/2R)
8 x Medicine Ball Cleans
III. Mobility
Impact/Focus: Clean
Following movement review, warm up as necessary to complete the following workload.
Clean 1-1-1-1-1
Notes: This is not a 1RM Clean, athletes should work to within a heavy weight that would be doable for a double. The focus should be speed under the bar and not a maximum load.
Post loads to comments.
“Double XP”
Complete as many rounds/reps in 12:00 of
2 x Turkish Get-ups
10 x Ring Dips
15 x Ground-2-Overhead (45/25)
Post rounds/reps completed to comments.
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ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Row 500m
II. 10* Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat, Back Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility
“Fight Gone Bad!” (Paleo Re-Test #5)
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Sumo Deadlift High-Pull (75/55lbs)
1:00 x Box Jump (20/16”)
1:00 x Push Press (75/55lbs)
1:00 x Row (Kcal)
Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
Post scores to comments.
Skill Development
I. Mobility addressing execution of the Pistol
a. 4 sets of 10 pistols, each leg, scaled as necessary
II. General Mobility and Maintenance
a. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
b. Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
c. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Mark has put up a donation box for Becket Family of Services to help collect food and non-perishable items to families in need. As we approach the holiday season please feel free to donate to this great cause!
ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
Jog->Run
High Knees
Butt Kick
Grapevine
Pike Walk
Etc…
III. Mobility
Impact/Focus #1: Press 1RM (Paleo Re-test #4)
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Press.
Press 1-1-1-1-1
Post loads to comments.
Impact/Focus #2: Snatch Complex
Against 15:00 clock, warm up as needed before working to establish a maximum effort in the following snatch complex.
Snatch + Hang Snatch (above knee) + Overhead Squat
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“Bodily haste and exertion usually leave our thoughts very much at the mercy of our feelings and imagination.”
–George Eliot, Adam Bede
Warm-up Drills
I. Coach’s Choice
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Clean
5 x Front Squat
5 x Press
III. Mobility
Notes: 45/35lb barbells.
“Gracey-Poo” (Paleo Re-test #3)
Complete for time
10 x Clean & Jerks (135/95lbs)
Run 200m
10 x Clean & Jerks (135/95lbs)
Run 400m
10 x Clean & Jerks (135/95lbs)
Run 200m
10 x Clean & Jerks (135/95lbs)
Run 400m
Post times to comments.
Skill Development: Inversion Clinic
Work through handstand skill training options below (get creative, have fun)
-Handstand Review
-Weight transfers
-Shoulder taps (same hand/same shoulder, alt. hand must touch shoulder each rep)
-Handstand Walks x Distance
Notes: Athletes should focus on getting more comfortable in handstands. This will prepare athletes for free standing handstands, handstand push-ups and handstand walks. The last set is to try and do as many as possible before coming down (Hint: the faster you go the more you’ll get).
Congratulations and thank you to everyone that participated in the Three Wise Men Veterans Day WOD. CrossFit New Hampshire finished 3rd in the country with 93 athletes registered! We couldn’t be more proud of you all for supporting such an important cause.
Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Pull-ups
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 1RM (Paleo Re-Test #1)
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Back Squat.
Back Squat 1-1-1-1-1
Post loads to comments.
“Tabata This!” (Paleo Re-Test #2)
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.
Post scores to comments.
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“True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others at whatever cost.” -Arthur Ashe
Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Spider Lunges
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility
“Mr. Joshua”
Complete 5 rounds for time of
Run 400m
30 x GHD Sit-ups
15 x Deadlift (250/175)
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Post times 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. Slay Goats
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Dear CFNH,
Thank you to everyone for making this Veteran’s Day a truly special experience. We are proud to be among those who find a shared purpose alongside their peers in honoring our special few; those who made the ultimate sacrifice out of a devoted love for their country.
“No greater love than this, that he lay down his life for his friends.”
Warm-up Drills
I. Run 200m
II. Coach’s Choice
III. Mobility
Impact/Focus: Push/Split Jerk EMOTM
Every minute on the minute for 12:00 complete the following Push/Split Jerk workload; progressing as depicted below with weights beginning at 50% of 1 rep maximum load. Athletes will be encouraged to increase the load every few sets as form permits.
00:00-1:00 x 3 reps
01:00-2:00 x 3 reps
02:00-3:00 x 3 reps
03:00-4:00 x 3 reps
04:00-5:00 x 2 reps
05:00-6:00 x 2 reps
06:00-7:00 x 2 reps
07:00-8:00 x 2 reps
08:00-9:00 x 1 rep
09:00-10:00 x 1 rep
10:00-11:00 x 1 rep
11:00-12:00 x 1 rep
Post scores to comments.
“Abattoir”
Complete 8 Rounds of the following three movements at work/rest intervals shown below
:30 x 1-arm DB Snatch (alt.arms)
:15 x Rest
:30 x Double unders
:15 x Rest
:30 x Thrusters (75/55lbs)
:15 x Rest
Notes: Athletes are attmempting to generate the maximum number of repetitions possible during each work interval. A work to rest ratio of :30 x :15 rest will continue this rotation between exhaustion and maximal physical exertion until a total of 24 intervals have passed (12:00 of work out of 18:00 total).
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. Slay Goats
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“After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.
Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war on a daily basis.
The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.”
Warm-up Drill
I. Run 200m
II. 2-3 Rounds of
10 x Push-ups (CFGS)
10 x KB Sumo Deadlift High-Pull (24/16kg)
10 x Walking Lunges (Samson Stretch)
III. Mobility
“Three Wise Men”
2015 Veteran’s Day Hero WOD Tribute
“Jeremy”
AMRAP in 4:00 of
5 x Hang Snatch (*See Below)
10 x Burpees Over the Barbell
Rest 2:00, then…
“Ben”
AMRAP in 4:00 of
10 x Power Cleans (*See Below)
20 x Pull-Ups
Rest 2:00, then…
“Beau”
AMRAP in 4:00 of
15 x Box Jump-Overs (24/20”)
30 x Wallball (20/14lbs)
Notes: *Weight classifications are Elite = 185/125lbs, RX = 135/95lbs, and Scaled = 95/65lbs. Box Jump Overs are 24/20” with scaling to Step-Overs as an option if necessary.
Post scores to comments, and thank you so much for participating with CrossFit New Hampshire during this special event.
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“Show me a thoroughly satisfied man and I will show you a failure.”
–Thomas A. Edison
ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 L-Sit Hold (Rings/Matadors)
7 x KB Swings (24/16)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Rowing Intervals
Complete the following max effort rowing intervals
5 Rounds of
Row 350m
Rest 1:00
Post scores to comments.
“Fuel the Fire”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x ‘American’ KB Swings (24/16)
20 x Abmat Sit-ups
Post scores to comments.
Skill Development
I. Mobility
II. Muscle-up Training:
A. 3 sets of 10 reps x Muscle-up Transitions (assisted as needed)
B. 4 sets of 3 reps x Negative Muscle-ups (Low Rings, L-sit Position)
III. Muscle-up, Ring Dips & Support Training:
3 Rounds (rest as needed between efforts)
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