WOD & Blog

Friday 12.13.2019

By Samy Daghir / December 13, 2019 / 0 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 4
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each (75%5RM)

**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM).

Post scores to comments.

“Snaren”
150 x Wallball (20/14lbs)
300 x Double-unders (1:1 Single-unders)

Notes: Each break during the Wallball sets/reps mandates a 30 or more rep set of Single/Double-unders before proceeding back to the 150 Wallball workload. If rep totals are achieved only the second movement remains to accomplish from that point to training completion. Strategy partitioning or a full chaos assault are both viable approaches… choose wisely, freaks.

Post scores to comments.

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Thursday 12.12.2019

By Samy Daghir / December 13, 2019 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Warrior’s Cove Chipper”
Row 50kcal
25ft Handstand Walk or 50ft Bear Crawl
100 x Mtn. Climbers
15 x Push-ups
15 x Pull-ups
25 x V-ups
25 x Air Squats
10 x Burpees
50 x Abmat Sit-ups
20 x Box Jumps/Step-ups (24/20”)
20 x Static Lunges
10 x Pull-ups
10 x Push-ups
100 x Flutter Kicks
10 x Burpees
100 x Plankies
15 x Pull-ups
15 x Push-ups
20 x Lateral Lungs or Pistols
Row 30kcal

Post scores to comments.

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Wednesday 12.11.2019

By Anderson / December 11, 2019 / 2 Comments
YESSSSS!!!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 4
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)

Notes:
– Each set should be performed at 75% of a 5 rep maximum (5RM) + 5-10lbs.

Post scores to comments.

“Action Smackson”
For time, versus a 15:00 time cap
American Kettlebell Swings x 21-18-15-12 (24/32kg)
Thrusters x 21-18-15-12 (45/35lbs)
Walking Lunges x 100ft-100ft-100ft-100ft

Notes: Round one reads as 21 KB Swings, 21 Thrusters, and 100ft of Walking Lunges. Rx+ dictates using 32/24kg for the Kettlebells and 75/55lbs for the Thrusters. Front Rack or overhead carry with KB or DB for the lunges each round. Get some, freaks!

Post scores to comments.

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Tuesday 12.10.2019

By Samy Daghir / December 10, 2019 / 3 Comments
Burpee Box Whaaaat?!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Muscle-ups & Pull-ups
Complete 3 Rounds of the following interval/workload assignment

:30 x Max Reps of Muscle-ups/Pull-ups
:30 x Rest

Then…
Complete 5 Rounds of the following interval/workload assignment

:30 x 50-70% of Best Rep Score for Muscle-ups/Pull-ups
:30 x Rest

Notes: Additional points of performance for today’s training will be covered during the whiteboard brief.

Post scores to comments.

“1500m Nest Egg”
For time versus a 15:00 time cap
Row 500m
30 x Burpees
30 x GHD Sit-ups

Row 500m
20 x Burpees
20 x GHD Sit-ups

Row 500m
10 x Burpees
10 x GHD Sit-ups

Post scores to comments.

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Monday 12.09.2019

By Samy Daghir / December 9, 2019 / 3 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 4
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from previous Monday)

Post scores to comments.

“The Shivering”
For time
2-4-6-8-10 x Power Clean & Jerk (135/95lbs)
50-40-30-20-10 x Double-unders

Post scores to comments.

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Friday 12.06.2019

By Samy Daghir / December 6, 2019 / 0 Comments
Click the image to check out our new apparel store!!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 3
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM).

Post scores to comments.

“Severals of Sevens”
7 rounds for time of
7 x Pull-ups
7 x Box Jumps (24/20”)
7 x Wallball (20/14lbs)

Post scores to comments.

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Thursday 12.05.2019

By Samy Daghir / December 5, 2019 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Ring Dip & Barbell Row Alt. EMOTM
Complete the following workload Every minute on the minute for 14:00.

Odd minutes x 7-10 reps
Ring Dips (strict)

Even minutes x 7 reps
Barbell Row (increase weight across sets)

Post scores to comments as reps completed for each movement movement and best weight utilized.

“Let’s Do It”
Complete as many rounds/reps as possible in 14:00 of
6 x Power Snatch (95/65lbs)
9 x Front Squat Squat (95/65lbs)
12 x GHD Sit-ups
Row 20kcal

Notes: Rx+ Unbroken commitment for a 135/95lb upgrade. Additional points of performance will be covered during the whiteboard brief. Fun fact: Internet search for the history behind the Nike brand slogan’s origin…

Post scores to comments.

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Wednesday 12.04.2019

By Samy Daghir / December 4, 2019 / 2 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 3
Against a 12:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Press x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of a 5 rep maximum (5RM).

Post scores to comments.

“Sprint Souffle”
6 Rounds for time of
1 x Kettlebell Complex
10 x Push-ups
1 x Shuttle Run
:30 rest

Notes: Kettlebell Complex = 5 x KB Sumo Deadlift High Pull + 5 x Russian KB Swings + 5 x American KB Swings @ challenging weight. The shuttle run is four lengths of the main floor at 50ft per length. Score includes the built in rest interval.

Post scores to comments.

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Tuesday 11.03.2019

By Samy Daghir / December 3, 2019 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Rope Climb & V-up Intervals
Complete 5 Rounds of the following Rope Climb and V-up interval assignments.

2:00 x Rope Climb (2 Ascents)
1:00 x V-ups (15 reps)

Notes: Additional points of performance for today’s training will be covered during the whiteboard brief.

Post scores to comments.

“Whitewalls”
5 Rounds for time of
7 x Power Cleans (135/95lbs)
10 x Slamball
30 x Double-unders

Post scores to comments.

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Monday 12.02.2019

By Samy Daghir / December 2, 2019 / 2 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 3 (5×[email protected]%)
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Monday.

Post scores to comments.

“Snow Day”
For time versus a 12:00 time cap
Row 1000m
Then… Partition as needed;
50 x Thrusters (75/55lbs)
75 x Burpees

Post scores to comments.

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Slide_03

By Samy Daghir / November 12, 2012 / 0 Comments
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11.12.2012

By Samy Daghir / November 12, 2012 / 2 Comments

michael_murphy_sq-46851d30c3d44a704d7d9131aef18181666b69a6-s6-c30Warm-up Drills
I. Run 400m
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

 

“Murph”
Complete the following for time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run

Notes: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. (Write up originally posted on CrossFit.com)

Post time to comments.

Skill Development
Mobility, Static Stretching, PNF, and Myofascial Release as necessary.

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11.09.2012

By Samy Daghir / November 12, 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: Snatch Balance
5 sets of 3 Reps each:
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

Notes: Today’s total emphasis should be focused on skill development and technical practice; loads should facilitate this priority.

“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.

Skill Development
Mobility, Static Stretching, PNF, and Myofascial Release as necessary.

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11.08.2012

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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11.07.2012

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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Danny

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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Billiam

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,

“Billiam, YESSSSSSSSSS!”

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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11.06.2012

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 
Then…
 
II. AQAP vs 4:00
Row 350m
Max Reps x Sumo Deadlift High Pull (75/55lbs)
Rest :30
Then… 
 
III. AQAP vs 4:00 
Row 350m
Max Reps x Box Step Ups (50/35lbs)
Rest :30
Then…

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

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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11.05.2012

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.

“Brutus”
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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11.02.2012

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)
Then…
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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