WOD & Blog

01.14.2015

By Samy Daghir / January 14, 2015 / 6 Comments

DSC_0201Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Death by 10m
Every minute on the minute add an additional 10m Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted.
1 x 10m Sprint (0:00-1:00)
2 x 10m Sprints (1:00-2:00)
3 x 10m Sprints (2:00-3:00)
etc…

Post scores to comments.

“Tabata This!” Paleo Tester #3
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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01.13.2015

By Samy Daghir / January 12, 2015 / 6 Comments

yah gav Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Partner Medicine Ball Sit-ups
10 x Partner Wallball Toss (Over Rig)
10 x Partner Lateral Toss (15ft)
III. Mobility

Impact/Focus: Shoulder Taps 10-20-30-40+
-Handstand Review
-Weight transfers
-Shoulder taps (same hand/same shoulder, alt. hand must touch shoulder each rep)

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).

Post results to comments.

“Elizabeth”
21-15-9 for time of
Clean
Ring Dips

Notes: The Clean is recieved in the front squat position. This will be a re-testable metric for the Paleo Challenge.

Post scores to comments.

Skill Development
21-15-9 reps/seconds of cumulative hold
Back Extensions
L-sit (matadors/paralettes/rings)

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01.12.2015

By Samy Daghir / January 12, 2015 / 5 Comments

Keep_Calm_and_Eat_Paleo1Paleo Challenge: For those competing in the 30-day paleo challenge, we will be doing weigh-ins prior to class. $10 per participant will be due. This is open and encouraged to all athletes. If you are interested in participating speak with a coach prior to class about getting the information packet.

For updates and information join the CrossFit New Hampshire Nutrition FB Group HERE

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

“CrossFit Total”
Your goal for today’s workout is to find your one repetition max in 3 attempts at each lift.

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Below is an excerpt from the CrossFit Journal Article describing the ”CrossFit Total”:
”Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.”

–CrossFit Journal Article December 1, 2006

Link to full article 

Notes: Athletes will perform proper warm up set (3 sets x 3-5 reps) before making their 3 attempts at a 1-rep max. Each movement will have a 15-20:00 clock.

Post loads to comments.

Skill Development (Optional)
8x250m Row/:30 Rest

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01.09.2015

By Samy Daghir / January 9, 2015 / 4 Comments

DSC_0187Warm-up Drills
I. Indoor Run
II. 2 Rounds of
100ft x Slamball Throw (Forward)
100ft x Slamball Throw (Reverse)
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Push Press
Warm up as needed (3 sets x 5 reps) following a movement review, before completing the workload below.

Push Press 5-4-3-2-1RM

Notes: Athletes will increase weight with each set, working up to a maximum effort Push Press for the day.

Post loads to comments.

“Pander”
Complete 5 rounds for time of
5 x Handstand Push-ups
10 x Pistols (5L/5R Alt)
15 x ‘American’ KB Swings (24/16)

Post times to comments.

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01.08.2015

By Samy Daghir / January 7, 2015 / 5 Comments

1-2 copy 2Spoiler Alert: Nutrition seminar this Saturday, January 10th @ 11:00am

Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Deadlift
5 x Hang Clean
5 x Front Squat
5 x Clean
III. Mobility

Impact/Focus: Clean 1-1-1-1-1RM
Clean 1-1-1-1-1RM

Notes: The Clean is a movement where an object (barbell) is pulled from the floor and received in a front squat position with the object resting on one’s shoulders.
Work up to a new single repetition Clean, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1-2:00 between attempts.

Post sets/reps/loads to comments.

“Icecapades”
Complete as many rounds/reps as possible in 15:00 of
Row 30kcal
100ft x Farmer’s Carry
20 x Tuck-ups
100ft x Farmer’s Carry
10 x Ground-2-Overhead (45/25lbs)
100ft x Farmer’s Carry

Notes: DB’s and KB’s for the Farmer’s Carry.

Post scores to comments.

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01.07.2015

By Samy Daghir / January 7, 2015 / 4 Comments

DSC_0037Spoiler Alert: Nutrition Seminar this Saturday (Jan 10th) and 11:00am

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
50ft x Waiters Walk
7 x Hollow Rocks
10 x Hindu Push-ups
III. Mobility

Impact/Focus #1: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Overhead Squat 3-3-3-3-3

Notes: Athletes should be focusing on quality range of motion and addressing any flexibility restrictions during today’s movement. Form before weight today.

Impact/Focus #2: Bench Press 5-5-5+
Work through the following sets of Bench Press 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 65%
5 x 75%
5+ x 85%

Notes: 1-Rep Maximum/Percentage Calculator

WOD
5-10:00 Metabolic Conditioning

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01.06.2015

By Samy Daghir / January 6, 2015 / 7 Comments

paleo_flowchart.jpg.662x0_q100_crop-scaleSpoiler Alert: Nutrition Class this Saturday 11:00am

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Power Snatch 3-3-3-3-3RM (TnG)
Work through progressively heavier sets of 3 x Power Snatch, touch and go style (TnG).
Attempt to establish a three repetition maximum. Athlete’s should be sure to log these results as we will use this week’s 3RM in upcoming percentage based training days.

Power Snatch 3-3-3-3-3RM (TnG)

Post sets/reps/loads to comments.

“Slinky”
Complete the following for time
10 x Thruster (135/95lbs)
21 x GHD Sit-ups
8 x Thruster (135/95lbs)
18 x GHD Sit-ups
6 x Thruster (135/95lbs)
15 x GHD Sit-ups
4 x Thruster (135/95lbs)
12 x GHD Sit-ups
2 x Thruster (135/95lbs)
9 x GHD Sit-ups

Post times to comments.

Skill Development
3 sets of 15 x Back Extensions

Optional Handstand Work
5:00 AMRAP mix & match from the following
3 x Wallwalk
:05-:10 Freestanding Handstand Hold
20ft x Handstand Walk
:20 x Handstand Hold

Notes: There should be an emphasis on quality of movement/skill practice over volume of work completed

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01.05.2015

By Samy Daghir / January 5, 2015 / 4 Comments

DSC_0963Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Deload
Complete the following reps based off of your 1RM Back Squat.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Jumping Helen”
Complete 3 rounds for time of
75 x Double unders
21 x ‘American’ KB Swings (32/24)
12 x Pull-ups

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders (Video HERE)

Post scores to comments.

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01.02.2015

By Samy Daghir / January 2, 2015 / 3 Comments

1-2Reminder: There will be no 6pm class this evening.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Partner Medicine Ball Sit-ups
10 x Partner Wallball Toss (Over Rig)
10 x Partner Lateral Toss (15ft)
III. Mobility

Impact/Focus: Ring/Static Dip Ascension Ladder
A. Ring/Static Dip EMOTM Ascension Ladder
Every minute on the minute execute a set of ring dips. Begin with one ring/static dip and increase by one repetition every round thereafter. Continue until unable to complete the workload within the minute of time allotted. Strict movement is encouraged, those athletes with the requisite strength may move into kipping reps if necessary.

Rest 1:00

B. Static/Support Holds
Complete 3 sets of Static Bar/Ring Support holds x :10-:15
Rest :30-:45 seconds between efforts.

Post scores/times to comments.

“Perpetuum II”
In teams of two athletes work through the following AMRAPs Each athlete does the entire workload described, alternating after each movement is completed.
AMRAP 6:00 of
5 x Medicine Ball Cleans (20/14lbs)
10 x KB Snatch 5R/5L (24/16kg)
15 x Wallball (20/14lbs)

Rest 1:00 in the Plank Position
Then…

AMRAP 6:00 of
5 x Medicine Ball Cleans (20/14lbs)
10 x KB Snatch 5R/5L (24/16kg)
15 x Wallball (20/14lbs)

Post Rounds/Reps completed to comments.

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12.31.2014

By Samy Daghir / December 31, 2014 / 4 Comments

DSC_0499New Year’s Holiday Schedule:
Wednesday: Normal AM Classes, Noon, 4pm only.
Thursday: Closed
Friday: Normal Classes except no 6pm class.
Saturday: Open Gym 9-11

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Bear Crawl
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Bench Press 1RM
Against a 15:00 Running Clock warm-up as necessary (3 sets x 5 reps) before working up to a new Bench Press 1RM.

Bench Press 1-1-1-1-1RM

Post sets/reps/loads to comments.

Impact/Focus #2: Front Squat/Pull-up EMOTM
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.

Odd: 3 x Front Squats (Increasing)
Even: 5 x Deadhang Pull-ups or 7 x Pull-ups (Freestyle)

Notes: Athletes will be given 5:00 to warm up their front squats. Starting weight for the first minute of the EMOTM should be 135/95lbs. After each set athletes will increase by 20lbs or until they reach a desired weight to continue through their remaining sets. Athletes may scale weight increases needed.

WOD
5-10:00 Metabolic Conditioning

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