WOD & Blog


By Samy Daghir / November 12, 2012 / 0 Comments

Warm-up Drills
I. Row 3:00 (Power Curve Refinement)
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Mobility

Impact/Focus: Push Press & Thruster EMOTM
“Double Jeopardy EMOTM”
2 x Push Press: Begin with 2 repetitions, adding 2 reps every minute until failure
Rest 2:00
1 x Thruster: Begin with 1 repetition, adding 1 rep every minute until failure

Post loads/minutes of survival to comments.

Skill Development
Athlete’s choice for Skill Development

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By Samy Daghir / November 6, 2012 / 1 Comment
Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Pull-ups 
10 x Push-ups
15 x Air Squats
III. Mobility

Impact/Focus: Bench Press 3RM & Work Capacity Test
Against a running 10:00 clock work through progressively heavier warm-up sets of 3-5 reps. Attempt to establish a heavy rep record/3RM before time expires.
Bench Press 5-5-3-3-3-3RM
Rest x 2:00
3 Rounds of
Max Reps x Bench Press (65-75%3RM)
Max Reps x ‘Unbroken’ Clapping Push-ups
“A Democratic Process”
Complete for time:
30 x Handstand Push-ups
50 x Back Extensions
30 x Toes-2-Bars/K2E’s
30 x Dead-lift (225/185lbs)
40 x 1-arm KB Push Press (24/16kg)
50 x KB Swings (24/16kg)
Row 30kcal
10 x Muscle-ups
50 x Weighted Abmat Sit-ups
Post times to comments.
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By Samy Daghir / November 6, 2012 / 0 Comments

“… I started my Crossfit journey in 2006 while I was in serving in the Marine Corps. What originally drew me towards this style of training was the intensity and diversity the program encompassed.

The CrossFit style of rigorous conditioning and emphasis on general physical preparedness not only prepared me physically and mentally for my upcoming deployment to Afghanistan, but also enabled me to complete marathons.

Athletic competition has always been a major part of my life, even before I began seriously pursuing new challenges in fitness through CrossFit.

In recent years I have competed in numerous mountain running/technical trail races, snowshoe races, and Crossfit competitions; this past year making it as far as qualifying for a seat at the Crossfit Northeast Regionals.”

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By Samy Daghir / November 6, 2012 / 0 Comments

“…I had always been a gym rat.  Running, swimming, and lifting along with skiing and playing golf.  Then a series of injuries (Achilles and shoulder surgery) took the wind out of my sails.  I was told never to do overhead presses again and I was relegated to doing stair climbs and light weights.  Boredom set in.

My son Brendan had told me about CrossFit of NH and how he enjoyed it.  It sounded nuts.  He told me about the 2 old guys(Samy and Dan) who were really awesome and the workouts were insane.  I eventually decided to scope it out.

My first visit was an eye opener.  A crowded gym with loud music and tattooed athletes and huge weights crashing on the floor and people rushing around was so intimidating. But Dan came over and I signed up for the ramp course.  I left thinking,

“What the hell have I gotten myself into?”

The On-ramp course was good, it brought us ‘Noobs’ up to speed to really start training the way the program was designed.  At the end of our basics course I took a good look at the mix of people training together with the main CFNH daily WOD’s… I found brain turning critical of my age, shoulder, I asked myself,

“Will I be able to do that?” 

…And before I could answer I rolled out of bed and into the first AM training session among the athletes at CrossFit New Hampshire. In no time I was coming in daily to Samy greeting me with his,


I bought into it. I loved it. It brought me new life.

And yes, I learned to become strong and capable in the overhead lifts.  With significantly heavy weights… That continue to climb as my fitness continues to improve.

The excellent and patient instruction from Samy, Dan and Tiffanie spurred me on.  They were truly invested in me. I felt a member of a community. Everybody pulling for each other. No discrimination based on age, sex, race. Just real people trying to reach their potential one day at a time.

I was truly hooked from day one… and still am.

Thank you Samy, Tiffanie, and Dan.”

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By Samy Daghir / November 6, 2012 / 5 Comments
Warm-up Drills
I. Run 800m
II. 3 Rounds of
10 x KB Turkish Get-ups (alt.arms)
10 x Walking Lunges
10 x Clapping Push-ups
III. Mobility
“Cryogenics for WordPress”
Work through the following Time Trial/max rep challenges below:
I. AQAP vs 4:00
Row 350m
Max Reps x DB Thrusters (50/35lbs)
Rest :30 
II. AQAP vs 4:00
Row 350m
Max Reps x Sumo Deadlift High Pull (75/55lbs)
Rest :30
III. AQAP vs 4:00 
Row 350m
Max Reps x Box Step Ups (50/35lbs)
Rest :30

IV. AQAP vs 4:00 
Row 350m
Max Reps x Push Press (75/65lbs)
Rest :30

V. AQAP vs 4:00 
Row 350m
Max Reps x Toes-2-Bar/K2E’s

Post reps per round to comments.
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By Samy Daghir / November 5, 2012 / 5 Comments

Warm-up Drills
I. Run 800m
II. 2 Rounds for Quality
5 x Snatch Grip Deadlift
7 x Power Snatch
7 x Overhead Squat
10 x Hindu Push-ups
III. Mobility

Impact/Focus: Snatch & Overhead Squat
Review Jumping/Landing and Burgener Drill for the Hang Power Snatch portion of today’s WOD
Additional Time Spent Warming up and developing proficiency in the Overhead Squat for relative workloads also in today’s WOD.

Complete for time
Hang Power Snatch x 1-2-3-4-5-6-7-8-9-10
Overhead Squat x 10-9-8-7-6-5-4-3-2-1
Ring Dip x 10-9-8-7-6-5-4-3-2-1

Skill Development
30-20-10 reps for Quality of
GHD Sit-ups
Back Extensions
Floor Wipers (135/95lbs)

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By Samy Daghir / November 2, 2012 / 1 Comment

Warm-up Drills
I. Run 800m
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Mobility

Impact/Focus: Olympic Lifts EMOTM
EMOTM x 2 Reps of Snatch OR Clean

Every minute on the minute choose one of the following to execute for 2 reps:
2 Reps of Athlete’s Choice (based on current skill levels)
-Snatch (Getting Under the Bar)
-Clean (Breakdown of ‘Pulls’)

Post results to comments.

“Leg Drive VS Hip Drive”
Row 500m
Then… 15-12-9 of:
Push Press
Box Jump
Slamball (40/20lbs)
Row 500m (Power Curve Refinement Emphasis)

Post results to comments.

Skill Development
‘’Learn 1/Teach 1’’
Learn or teach your peers one of your personal nemesis mobility WODs or an aspect of your pre/post WOD personal regimen that you feel pays huge dividends to unlocking your athletic potential.

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By Samy Daghir / November 1, 2012 / 1 Comment

Warm-up Drills
I. Row 3 Minutes (Power Curve Refinement Effort)
II. 2 Rounds for Quality of:
7 x Medicine Ball Cleans (40/20lbs)
7 x Hollow Rocks
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Turkish Get-ups
Against a 7:00 Running Clock complete as many Rounds/Reps as possible of
1 x Turkish Get-up Right Arm (24/16kg)
1 x Turkish Get-up Right Arm (24/16kg)

“It Pays To Be A Winner”
5 Rounds, each individually timed, with rest intervals of 2 minutes between efforts:

Run 400m
5 x Muscle-ups (or 15+15 Pull-ups/Ring Dips)
10 x Deadlift (65%1rm) or 10 x Hang Power Snatch (95/65lbs)
15 x Clapping Push-ups (or scaled as Plyo Push-ups)
20 x GHD/Anchored Abmat sit-ups

Notes: The clock resets and counts down each Round’s rest interval only when the last athlete has completed their workload. Rest 2:00 between efforts… Repeat until inner peace is attained (or blackout occurs).

Post results to comments.

Skill Development
Complete the following for Quality:
10-8-6-4-2 reps each of
Dumbbell Renegade Rows (R+L=1rep)
Plank Position Changing Levels (hands to elbows x number of reps per given round)
Russian Twists (2ct;24/16kg)

Notes: Cooldown, Mobility Drills, Stretching Drills to assist with recovery/DOMS.

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By Samy Daghir / November 1, 2012 / 1 Comment

“…I really can’t say enough good things about CrossFit. I have been an athlete and into fitness for pretty much my entire life. I rowed crew competitively and after crew, I essentially became a gym rat and treadmill junkie. I followed a lifting routine 4-5 days a week, ran many miles, and logged many hours in spin classes. I first learned about CrossFit through some of the trainers at the gym I went to in Boston. I would see them doing these crazy, fun looking workouts that were so different from anything anyone else was doing in the gym. When they told me they were CrossFit workouts I started researching it online. The boxes in Boston were $150+, which was an immediate turn off for me, and I never joined.

I kept up my gym routine when I moved to New York City and joined the posh New York Health and Racquet Club. A few months after living there, I continued to be curious about CrossFit and started researching boxes in New York. I realized there was a box a few blocks from my apartment, CrossFit Gotham. I decided to try it out, I figured I would just go for one day and if I didn’t like it, then no harm no foul – I left the high-end gym with its spin classes, pool, steam room, sauna and scented towels and headed into a below ground basketball court with a huge pull up rig assembled in the middle and shirtless, sweaty athletes doing heavy Olympic lifts I had never seen done in a regular gym before, and working harder than I had ever seen anyone in a gym work. I literally have not been to a regular gym since I walked into my first box.

I considered myself to be in very good shape when I first started (I had a sub 19 minute 5k!). However, I quickly learned there were many things I could not do (pull ups, handstands, technical Olympic lifts, rope climbs – the list goes on). I have loved learning new things through CrossFit and am still constantly being challenged to this day.

After 6 months at the box in New York, I relocated to New Hampshire for personal reasons. I transplanted to CFNH and despite being from out of town I immediately felt welcomed by the crew of Crossfitters there. I count the people in the CFNH community among the best people I have met since I moved to the area. Samy is an extremely knowledgeable coach – his knowledge of the “why” is very valuable to me. He doesn’t just tell you to move a certain way or eat something instead of something else – he tells you exactly why you should do that from a physiological and long-term training standpoint. He is obviously extremely well read on all things related to training and nutrition and it brings a lot to the table with his coaching. Not to mention the fact that he seems to have no pain threshold and has the ability to push people’s bodies past the limits their minds would normally allow.

Looking back, I wish I had gotten into CrossFit when I first learned about it. The fee, which seems high compared to “regular gyms” is completely worth it in light of what you get out of CrossFit. You get personal training with coaches and the benefit of the CrossFit community constantly pushing you and challenging you do things you never thought you could do before. It is really an invaluable part of my life now.”

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By Samy Daghir / October 31, 2012 / 2 Comments

Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat 3-3-3-3-3RM
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 3-Rep maximum personal record Back Squat.

Back Squat 3-3-3-3-3

Notes: Efforts from a coaching/teaching standpoint today will revolve around using the Perform Better bands and barefoot squatting during warm-up sets to help athletes establish or advance their kinesthetic awareness of body mechanics and the motor unit recruitment patterns/pathways critical to developing a true proficiency across all of the squat movements we incorporate in training.

“Don’t Be A Blue Falcon”
In Teams of 2 Athletes assault the following 5 Challenges for total time:
I. Complete 75kcal Rowing: Athletes may alternate positions as often as needed. Rowing is only permitted while partner maintains handstand hold against the wall.
II. Complete 25 x Wallball Tosses over pull-up Bars (partner catches and rebounds) per athlete. Between throwing the Wallball and the partners return the athlete will perform 1 x Burpee. Communication and teamwork are critical to not eating a 20lb Dynamax off the face…
III. Complete 25 x Jumping Slamball per Athlete… Partner must catch the slamball on it’s first bounce and return to partner via the same slam/catch sequence. Reps not caught on the first bounce do not count towards the total required.
IV. Leapfrog Flight Simulator: Athletes alternate unbroken sets of Double-unders (scaled to Double-under attempts, hit or miss) throughout the following workload: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5.
Example: Athlete 1 does 5 reps, Athlete 2 does 10 reps, Athlete 1 does 15 reps, etc…
V. Athlete 1 completes 12 x HSPU’s before athlete 2 is permitted to complete 1 x Turkish Get-up with Overhead Carry. Teamates switch and Athlete 2 completes 12 x HSPU’s before athlete 1 completes the TGU + OH Carry. Repeat with 9 x HSPU reps and 1 x TGU + OH Carry, then again with 6 reps and 1 x TGU + OH Carry.

Post team scores in total time to comments.

Skill Development
Attempt to go fetal within 5m of partner and begin spinning horror stories to post with your scores.

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