WOD & Blog
“…I struggle to put into words what CrossFit New Hampshire means to me. How can I possibly convey what it means to have been pulled from the brink and saved from myself? I can barely articulate what it is that has saved me, let alone tell you about the journey.
It’s this community.
It’s people who taught me to believe in myself and realize who I could become. It’s being coached in the box in a way that translates to the rest of life.
How is it that one extra burpee, or one last rep of a lift makes me a better person every day? How does the short, skinny guy suddenly realize that he is fast, and agile, and isn’t just getting stronger, but has become someone that IS strong? Certainly I’m fitter. But it’s not just that…
It’s Me 2.0. It’s purpose. And determination. And perseverance.
Sure my body is more durable and capable, I can see and feel muscle tone where I once clearly could not. But how do I tell you what has happened with my mind? It’s the knowledge that now is the time to get busy living.
My life has changed because these people have helped me realize I had the potential to become something better than I was; and that potential had been there the entire time. How could I have no idea of the something, someone I could become should the desire be there. It is. And for me, the change has been profound, and [even though I am trying here] indescribable.
Yet, everyday there is a warrior next to me on the pull-up bar, or on a run, or putting up weights, who is going through the same profound changes. I know it. They know it. We celebrate it. Every day this community grows within itself. We’re all on this journey together and it’s impossible to imagine not being a part of something this amazing, to do it alone would pale as an experience by comparison. In some ways it might seem easier to keep for ourselves, to hide our daily strife and triumphs so that only we can see our success or failures. But we don’t. We invite others into the fold with us, because the more of us that sweat, and toil, exhaust ourselves, and slug forward through whatever WOD awaits…
… We know it will all amount to an ever greater victory. Sharing this with this community of people who have unconditionally shown me their strengths and weaknesses is what keeps my focus on that which truly matters; not pride, or shame, or any kind of image to uphold among peers. Just pure, real, unyielding effort to better oneself.
Now the focus I had placed on my life, my improvement, my fitness gains, isn’t actually about me anymore.
It’s about us, this family we train among, all of our lives, and fighting to better every aspect of them side by side.
That’s the power I see in CrossFit; it defines our community at CFNH.”
I. Row 750m
II. 2 Rounds for Quality of
10 x KB Suitcase Deadlift (24/16kg)
7 x KB Deadlift High-Pull 24/16kg)
7 x KB Goblet Squat (24/16kg)
10 x KB Push Press (24/16kg)
Impact/Focus: Pull-up, Chin-up, Rope Climb & Muscle-up Benchmarks
Establish individual baseline scores from the following Pull-up, Chin-up, Rope Climb, and Muscle-up benchmark testing options.
Weighted Pull-up/Chin-up Tests
I. Weighted Pull-up (Overhand)
II. Weighted Chin-up (Underhand)
Pull-up/Chin-up Max Rep Tests
I. Max Reps L-sit Pull-ups/Chin-ups
I. Max Reps Deadhang Pull-ups/Chin-ups
II. Max Reps C2B Freestyle
III. Max Reps Band Assisted Pull-ups/Chin-ups
IV. Max Reps Body Row w/ Hip Assist (Bar Set-up) x 2:00
Rope Climb Tests
I. Max L-sit Rope Climbs without resting on the deck
II. Max Rope Climb Ascents Legs Free x 3:00
III. Max Rope Climb Ascents w/ Legs x 3:00
IV. Max Reps Rope Climb Prone to Standing Scaled Version x 3:00
V. 1RM Weighted Rope Climb
Notes: Newer athletes will be focusing on establishing scaled movement standards/understanding of progressions to strive for regarding training the above skill sets.
Post scores to comments.
“Sand(y) Chafes Ze Crotch”
Complete as many Rounds/Reps as possible in 12:00 of
6 x Sandbag Ground-to-Shoulder + Lateral Burpee
12 x Weighted Pistols (R+L=1 Rep)
15 x KB Swings (24/16kg)
Post scores to comments.Read More
Warm up Drills
I. Row 3 minutes
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
7 rounds for time of
7 x Handstand Push-ups
10 x Squat Cleans (70%1RM)
Notes: Cpl. Michael W. Ouellette posthumously received the Navy Cross on Nov. 10 for displaying exceptional valor in combat by leading his Marines in a gun battle in Afghanistan, even after suffering a mortal wound.
Ouellette’s family accepted the award on his behalf from Navy Secretary Ray Mabus in a ceremony at the Marine Reserve Support Center in Londonderry, N.H.
Ouellette, 28, was a squad leader in 1st Platoon, Lima Company, 3rd Battalion, 8th Marines, from Camp Lejeune, N.C. On March 22, 2009, his unit was in its fifth month on the ground in the Now Zad district in northern Helmand province.
Almost two hours into a foot patrol, which began in the morning at Forward Operating Base A.P. Hill, Ouellette was wounded by the blast of an improvised explosive device that detonated under his feet.
As the dust settled, the gunfire began from enemy positions a few meters away, and Ouellette lay bleeding in a crater.
Gaining their bearings, the Marines of 1st Platoon scrambled to lay down suppressing fire and Cpl. Jesse Raper, a squad automatic machine gunner, pulled Ouellete, who was conscious and breathing, out of the crater. Together they began to apply tourniquets and Ouellette stayed in charge, said Hospitalman 3rd Class Matthew Nolan, who ran to Ouellette’s side within moments.
With the lower half of his left leg gone and his right upper thigh and groin area ripped through with shrapnel, Ouellette knew there was no time to waste. He calmly took charge of his squad’s response to the enemy ambush.
“When I get there, he’s still calling out orders, he’s still telling the radio operator what to call in for helos, what to call in for mortars, calling his evac nine-line in and making sure that his assistant team leader, Lance Cpl. Rupert, has everything under control,” Noland said.
But Ouellette’s time was slipping away. As a quick-reaction force sped toward the ambush site, having been hampered by additional IEDs along the route, he was taken by ground ambulance to a casualty evacuation landing zone about two kilometers away. And, according to Nolan, Oullete was still breathing and conscious when the bird took off.
“I’m proud of my Marines,” were the last words Nolan heard Ouellete say as he waited for that bird.
The Navy Cross is the highest medal for valor awarded by the Navy and is second only to the Medal of Honor.
Including Ouellette’s, 26 Navy Crosses have been awarded to Marines for heroism in battle in Iraq and Afghanistan.
-By Gina Cavallaro Staff writer via MilitartTimes.com
Abmat Sit-ups (Anchored): 8 Rounds of :20 on x :10 rest
L-sit (Cumulative): 8 Rounds of :10 on x :20 rest
Post results/scores to comments.Read More