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WOD & Blog

Tuesday 01.21.2020

By Samy Daghir / January 21, 2020 / 1 Comment

Warm-up Drills
I. Run or Row 400/500m
II. Foam Rolling Drills
III. Yoga Series, Front Rack :30 Squat Hold, etc.
IV. Mobility

Impact/Focus: Clean Doubles Every :75 x 8 Rounds
Warm-up with sets of 1-3 reps climbing to a weight that’s no heavier than 75-80% of a 1RM to begin the following training on the clock.

Every :75 complete the following

8 Rounds
Clean x 2 Reps

Notes: Working at a consistent weight across sets and reps would be more ideal than climbing every round or two for most athletes today; this approach is beneficial to movement development as well as strength/power gains.

Post scores to comments.

“Elizabeth”
For time
21-15-9 reps of
Full Cleans (135/95lbs)
Ring Dips

Notes: Scaling approach for weight and Ring Dip movements will be covered during the whiteboard brief.

post scores to comments.

Skill Development
3 Rounds for Quality of
15-20 x GHD Sit-ups
:12 x L-sit Hold

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Monday 01.20.2020

By Samy Daghir / January 19, 2020 / 1 Comment

CFNH will be open Normal Hours
Monday January 20th
as the nation observes
Martin Luther King Jr. Day.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 9
Against a 20:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%

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

Notes:

  1. The warm-up section above is only a guideline for training warm-ups at this point in the program. Modify Warm-up sets and reps as necessary to facilitate the increased weights of today’s Week 9 Back Squat workload.
  2. Final week of weight building, next week is a deload week for Back Squat, the following week we will retest our 5RM.
  3. Additional note regarding Deadlift training day; week 9 Deadlift 5×5 is on Thursday as we will be honoring Sgt. Miles on Friday with a Hero WOD in his name.

Post scores to comments.

“Frost Heave”
10:00 AMRAP (as many round/reps as possible)
10 x Toes-to-Bar
15 x American Kettlebell Swings (24/16kg)
30 x Double-unders

Notes:

  1. Scaling for Double-unders is 60 x Single-unders or 20 x attempts hit/miss.
  2. Hanging Knee Raises or V-ups will be the basis of scaling options at 1:1 repetitions for the Toes=to-Bar movement.
  3. Scale AKB Swing weight as necessary.
  4. Rx+ options are an increased AKB Swing weight of 32/24kg and execution of all sets/reps unbroken before proceeding through to the next task in the AMRAP. Get some, freaks!

Post scores to comments.

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Friday 01.17.2020

By Samy Daghir / January 17, 2020 / 1 Comment

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

Impact/Focus: Deadlift Week 8
Against a 18:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each

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

Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.

Post scores to comments.

“Joker”
Complete for time versus a 15:00 time cap
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Box Jump Overs (24/20”)
Curtis P’s (75/95lbs)

Notes: Each rep of a ‘Curtis P’ is a Power Clean + Left Leg Lunge + Right Leg Lunge + Push Press)

Post scores to comments.

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Thursday 01.16.2020

By Samy Daghir / January 16, 2020 / 0 Comments

Warm-up Drills
I. Run or Row 400/500m
II. Foam Rolling Drills
III. Yoga Series, KB Squat Hold, Armbar Stretch L+R
IV. Mobility

Impact/Focus: Power Snatch Every :75 (x 7 Rounds)
Warm-up with sets of 1-3 reps climbing to a weight that’s no heavier than 75% of a 1RM to begin the following training on the clock.

Every :75 complete the following, maintain working weight; emphasis on technique and barbell cycling.

7 Rounds
Power Snatch x 3 Reps

Post scores to comments.

“White Rain”
Complete the max reps possible during each work interval.

4 Rounds for total repetitions

1:00 x Double-unders
0:15 x Rest
1:00 x American KB Swings (24/16kg)
0:15 x Rest
1:00 x V-ups
0:15 x Rest
1:00 x Wallball (20/14lbs)
0:15 x Rest

– Take a full interval off before assaulting through again.

Post total reps to comments.

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Wednesday 01.15.2020

By Anderson / January 15, 2020 / 0 Comments

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

Impact/Focus: Press Week 8
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 60%
*additional bridge weight sets during warm-up as individually needed.

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

Post scores to comments.

“Gracibeth”
For time
21-15-9 reps of
Full Clean & Jerk (135/95lbs)
Ring Dips
GHD Sit-ups

Post scores to comments.

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Tuesday 01.14.2020

By Samy Daghir / January 14, 2020 / 1 Comment
We Remember…

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Drills, KB Holds & Drills
IV. Mobility

Impact/Focus: Pull-ups & Turkish Get-ups Alt. EMOTM
Complete the Pull-up Workload on the minute following it with the Turkish Get-up Workload on the subsequent two minute window.

5 Rounds of

1:00 x Pull-ups @ 15-12-9-6-3 reps

Then…

2:00 x Max Reps Turkish Get-ups

Notes: Rx+ Splits each Pull workload to 1/3 reps of Chin over Bar Pull-ups + Chest to Bar Pull-ups + Bar Muscle-ups. Moderate to heavy/challenging weight on the Turkish Get-ups if proficiency and competency with the movement are solid.

Post scores to comments.

“Limbered”
10:00 AMRAP of
6 x Toes-to-Bar
8 x Push-ups
10 x Dumbbell Snatch (50/35lbs)

Notes: 5L+5R for each round of DB Snatch. Rx+ Rings or Plyo-Clapping, 75/50lbs for DB weights.

Post scores to comments.

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Monday 01.13.2020

By Samy Daghir / January 13, 2020 / 1 Comment
CF Kids (Ninjas) learning Kettlebell Swings!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Notes: Squat Emphasis / Pressing Overhead & Front Rack Emphasis for Fran prep.

Impact/Focus: Back Squat Week 8
Against a 20:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from Monday, 12.30.2019)

Post scores to comments.

“Walkin-Phoenix”
3 rounds for time versus a 15:00 cap

– Round 1 –
Row 500m
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups

– Round 2 –
Row 500m
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups

– Round 3 –
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups

Post scores to comments.

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Friday 01.10.2020

By Samy Daghir / January 10, 2020 / 0 Comments

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

Impact/Focus: Deadlift Week 7
Against a 18:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each

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

Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.

Post scores to comments.

“Pyramidal”
For time
10 x Ground-to-Overhead (95/65lbs)
15 x Burpee-to-bumper Plate
20 x Floorwipers ([email protected]/65lbs)
25 x Wallball (20/14lbs)
30 x Overhead Walking Lunges (45/25lb Bumper)
25 x Wallball (20/14lbs)
20 x Floorwipers ([email protected]/65lbs)
15 x Burpee-to-bumper Plate
10 x Ground-to-Overhead (95/65lbs)

Post scores to comments.

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Thursday 01.09.2020

By Samy Daghir / January 10, 2020 / 1 Comment
Last week before we turn in contributions!

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

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-up scaling will be 1:1 repetitions for substituting jumping Ring Muscle-ups, OR 2:1 if substituting Pull-ups and Ring Dips. Adjust loads for Hang Power Cleans as necessary. Get some, freaks!

Post scores to comments.

Impact/Focus: Ring Dips EMOTMs
Complete the following EMOTM (every minute on the minute) workload for Strict Ring Dips, scaled Dips x 2 repetitions.

10:00 x EMOTM
10-9-8-7-6-5-4-3-2-1 reps
(**Strict Ring Dips or Scaled Dips)

Notes: Additional points of performance, range of motion objectives, and scaling through Rx+ options will be covered during the whiteboard brief.

Post scores to comments.

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Wednesday 01.08.2020

By Samy Daghir / January 8, 2020 / 1 Comment

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

Impact/Focus: Press Week 7
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 60%
*additional bridge weight sets during warm-up as individually needed.

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

Post scores to comments.

“Encumbered Commuter”
7 Round for time versus a 15:00 time cap
10 x Medicine Ball Cleans (20/14lbs)
10 x Lateral Burpees (over Med.Ball)
25ft x Kettlebell Bear Crawl (2xKB’s)

Notes: Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores 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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11.01.2012

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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Morgan

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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10.31.2012

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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Raj

By Samy Daghir / October 31, 2012 / 0 Comments

“…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.”

 

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10.30.2012

By Samy Daghir / October 30, 2012 / 2 Comments

Warm-up Drills
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)
III. Mobility

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.

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