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WOD & Blog

Wednesday Home WOD 04.01.2020

By Samy Daghir / April 1, 2020 / 4 Comments

IMPORTANT NOTICE
Temporary Closing of All Classes through MAY 4th due to New Hamshire’s Stay at Home Order.


YouTube Video Link found HERE.

Warm-up Drills
I. Run/Row/Bike/Jumprope of choice x
4-5:00 through work/rest efforts or straight through
II. Dynamic Drills, Yoga Poss, Foam Rolling

**The video brief has some details covering specific points of performance to focus on in picking and applying drills that will positively impact movement quality for the Squat and Overhead Pressing archetypes (Mobility WOD lingo…). A full 2:00 couch drill post would be highly efficacious, as well as all lower musculature rolling out as a way to prevent hip flexor and quad tightness/discomfort (before the sore!).

“Kalsu”
Kalsu is a Hero WOD which honours Robert James “Bob” Kalsu (April 13, 1945 – July 21, 1970), a former professional American Football player, who left his sport career behind to serve his country in the Vietnam war.

Option 1: Barbell or 2 x DB/KB’s
For time
100 x Thrusters (135/95lbs)
**Every minute on the minute complete 5 x Burpees
Scale weight as necessary to 95/65lbs or further as necessary. Weight should be something that is repeatable for Thrusters in multi rep sets. Don’t panic… see scaling notes below.

Option 2: Single Dumbbell, Kettlebell, or Odd Object
For time
50 x 1-Arm Thrusters (Left)
50 x 1-Arm Thrusters (Right)
**Partition reps between sides as needed.
Every minute on the minute complete 5 x Burpees

Option 3: Bodyweight
For time
300 x Air Squats
**Every minute on the minute complete 5 x Burpees

Scaling: Cut reps in half, adjust weight as necessary! 30:00 time cap for everyone unless athletes are particularly frisky via Cabin Fever… In that case, by all means get after it.

Post scores to comments.

(Easter egg bonus Hero WOD multiplier option to be found in the companion video…)

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Tuesday Home WOD 03.31.2020

By Samy Daghir / March 31, 2020 / 3 Comments

IMPORTANT NOTICE
Temporary Closing of All Classes through MAY 4th due to New Hamshire’s Stay at Home Order.

Warm-up Drills
I. Run/Row/Bike/Jumprope of choice x
4-5:00 through work/rest efforts or straight through
II. Dynamic Drills, Yoga Poss, Foam Rolling
(**see last few posts for the written version of these and/or check out the video demos)

Impact/Focus: Pull-ups, Shoot Throughs & L-sits
Working :30 with :30 rest between movements complete 5 Rounds of the following

:30 x Pull-ups
(5 reps to max reps)
:30 x Rest

:30 x Paralette Shoot Through Drill
(3 reps to max reps)
:30 x Rest

:30 x L-sit Hold (Paralettes)
(:10 seconds to max time)

Notes: For those with dumbbells or weights for their Pull variation training; complete 7-10 reps per arm per round in a one arm row method of choice.

Post scores and training details/adaptations to comments.

“Home Annie”
Complete 2 Rounds for time versus a 12:00 time cap
Row kcal x 21-18-15-12-9-6
Abmat Sit-ups x 21-15-12-9-6

Post scores to comments.

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Monday Home WOD 03.30.2020

By Samy Daghir / March 30, 2020 / 3 Comments

!!!IMPORTANT NOTICE!!!

Temporary Closing of All Classes through MAY 4th due to New Hamshire Governor Chris Sununu issuing a Stay at Home Order as the state attempts to slow the coronavirus spread.


 

YouTube Channel Video progress…. Link found HERE.

Programming note for this blog’s readership: There are options for athletes in three categories of environments. We have the barbell/garage gym athletes, the creative/limited gear athletes, and the living room savages out there; there will be options for each of these noted in the posts and videos which are now found on the CrossFit New Hampshire YouTube channel.

We strive to consistently develop a better virtual product for our community, all improvements are/will be based on the wonderful feedback we’ve had thus far.

Warm-up Drills
I. Run/Row/Bike/Jumprope of choice x
4-5:00 through work/rest efforts or straight through
II. Dynamic Drills, Yoga Poss, Foam Rolling
(**see last few posts for the written version of these and/or check out the video demos)

Impact/Focus: Monday Means SQUAT…
OPTION 1: Barbell Front Squat 
Every 2 to 3:00 minutes for 7 Rounds as follows
5-3-3-3-1-1-1 x Front Squat (as heavy as able, climbing weight)

Notes: For those with access to barbells and weights perform the workload above after warming up independently to a minimum of 65%1rm x 3 reps (especially important to do this if Garage Ninjas are planning on going hard and heavy).

OPTION 2: Other Weighted Variations
Reps & seconds hold per set/round, on the minute (:60)
5-4-3-2-1
Rest 2:00
5-4-3-2-1

Notes: -One or two Dumbbells/Kettlebells in the front rack position/goblet position.
-Perform a hold at the bottom of each rep for the same number of seconds as the total reps for that set. Example: 5 reps, each with a :05 hold at the bottom. If there are multiple dumbbells/KB weights available then increase as able across sets. Extra points for those with creative and clever ideas that suit progressive and challenging loading held in the front of the body during squatting… get after it!
-Want to hit it again because it was an awesome training challenge? Goooood, try 5-5-4-4-3-3-2-2-1-1 reps Left arm + Right arm etc… alternating each round which arm is used complete a set of one arm overhead squats, increasing weight if able, same time for the holds at the bottom of each rep. Tab this one for future re-visits.

Option 3: Air Squat & Pistol Variations
10-8-6-4-2
Rest 2:00
10-8-6-4-2

-Perform a :05-4-3-2-1 second hold respectively across sets at the bottom of each rep. Example: 10 reps, each with a :05 hold at the bottom. It’s going to burnnnnnnn us into a better squat position and depth… Yesssssss.
-Pistol progressions would have an athlete set a box or target height for pistol depth at that where control and hammy (posterior chain) engagement remains constant and capable. For those performing these one legged squats as a skill development omitting the hold for time aspect may be prudent if sitting to a target.

Post scores/feedbacks to comments.

“Double HAMRAP”
Complete AMRAP vs 8:00 of
9 x Kettlebell Swings (24/16kg)
9 x Push-ups
9 x Air Squats

Rest 2:00

Complete AMRAP vs 8:00 of
9,12,15,18,12… +3 ea. Round x Kettlebell Swings (24/16kg)
9,12,15,18,12… +3 ea. Round x Push-ups
9,12,15,18,12… +3 ea. Round x Air Squats

Notes: Ideally we have a KB and can safely execute American KB Swings. If this is not the case a two had hold for a single dumbbell works well at Russian Swing heigh (eye level). It is important to not interlace the fingers during this type of movement as it may be a dangerous to the digits. Heavier single Dumbbell available? Go with the Russian swings. Lighter side weight? Try doubling the reps and using the hand to hand switch we learned and trained this past Friday (shameless video plug to our YouTube channel…).
Push-ups scale best to either snake with controlled negative (Tight core!) or elevated hand position like we do in the gym with foam mats or plyo boxes for some of our athletes.
Air Squat Scaling? After all that impact/focus work prepping those wheels (fitness slang: legs) its time to get after it in this AMRAPs.

Post scores to comments.

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Friday Home WOD 03.27.2020

By Samy Daghir / March 27, 2020 / 3 Comments

!!!IMPORTANT NOTICE!!!

Temporary Closing of All Classes through MAY 4th due to New Hamshire Governor Chris Sununu issuing a Stay at Home Order as the state attempts to slow the coronavirus spread.

During these times of social distancing/self quarantine and stay at home orders we aim to continue developing and improving the manner with which we produce daily programming, video guides, and use zoom integration to engage and support this wonderful community of athletes and people.

CFNH has placed all memberships on hold so that none of our athletes will be charged moving forward until we resume normal operations in our home at 399 Willow St as soon as it is deemed safe (hopefully May 4th!). We are prepared to endure this together and look forward to doing what we can to bring it all back in house in May.

Standby for the video boom of CFNH to begin populating our YouTube channel.

As always, please reach out to us with any questions or concerns. We are here for you, as we always strive to be.

-Samy and the Staff at CFNH

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CrossFit New Hampshire YouTube video channel is now live and being stocked on videos to accompany training for the day. Click the link found HERE to watch and follow along!

Warm-up Drills
I. Run/Row/Bike/Jumprope of choice
4 Rounds of
(1:00 move x :30 rest)
II. Dynamic Drills, Yoga Poss, Tabata Roll-to-ready Circuit (see below and video guide for overview)

**6 minutes of Tabata Intervals for a head to toe Foam Roller Full Body prep series
(:20 per drill with :10 between drills to transition and rest)
1. Left arm over left: Arms Crossed on Chest, Arch upper body, Roll out T-spine
2. Right arm over right: Arms Crossed on Chest, Arch upper body, Roll out T-spine
3. Arms Overhead: T-spine and scaps, Left side
4. Arms Overhead: T-spine and scaps, Right side
5. Left Glute Figure Four on roller
6. Right Glute Figure Four on roller
7. Left Hammy & IT Band
8. Right Hammy & IT Band
9. Left Quad
10. Right Quad
11. Left Calf/Ankle
12. Right Calf/Ankle

Impact/Focus: DB/KB Skills & Conditioning
5-8 Rounds of
:30 x Left arm continuous DB/KB Snatch from Hang Position
:30 x Right arm continuous DB/KB Snatch from Hang Position
:30 x DB/KB Hand to Hand Switches @ Eye level
(ie palms face one another when handing weight off at Russian Swing elevation level).
Rest 1:00 between rounds

Notes: We are establishing a baseline here to build some exciting skill sets and work capacity; and of course bring in some fresh benchmark squabbles to test this against in the near future. If the hands are getting beat up then it would be a good mental check to remind ourselves that gripping too tight with this training yields non-ideal technique development.

Post scores and training details/adaptations to comments.

“A Broomstick Mile”
Using a broomstick up to 95lbs on a Barbell, and a Run, Bike, Row, or Double-under movement choice to work through the following for time. See notes and video guide for details on scaling for the different forms of cardio, as well as creative items/movement implementation for the various training settings our athletes will experience today. Best case scenario? OUTSIDE! Make a ‘self quarantine-fitness scene’…

For time

25 x Back Squat
25 x Front Squat
25 x Overhead Squat
Run 400m

25 x Presses
25 x Push Presses
25 x Push Jerks
Run 400m

50 x Hang Squat Clean
Run 400m

50 x Hang Power Snatch
Run 400m

Notes: 1-arm variations with Dumbbell or Kettlebell, broomstick through loaded barbells, odd objects will be demo and detailed in the video overview. Scale the Run distance to 200m per round as necessary. Break up sets and reps with a plan or assault through at max intensity, this one is going to be fun. Rowing would be 500m per effort for each run, Double-unders would be 75 reps, Single-unders would be 150 reps, or 200 steps with the rope running in place. Traditional stationary exercise or recumbent Bike distances would be 800m or .50 miles or 500m. The air dyne or assault bike setup would be .25 miles. This should let everyone set-up a station near their cardio of choice or engage the WOD as writing with running. Enjoy!

Post scores to comments.

Extra Credit/Weekend Fun: See video for details
I. Ballistic Push-ups, Bench Press, Push-ups
II. Posterior Chain: Deadlifts through creative sumo deadlift lifting to keep those hammies primed.
III. Couch Stretch information

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Thursday Home WOD 03.26.2020

By Samy Daghir / March 26, 2020 / 2 Comments

!!!IMPORTANT NOTICE!!!

Temporary Closing of All Classes from:

Tuesday, March 24th through April 6th. 

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I will run another zoom workout tonight at 5 pm! We will do the workout I posted from this morning. All you need is a towel or abmat! It will last 40 minutes with warm-up and WOD. Join here: https://us04web.zoom.us/j/709135744 (Meeting ID: 709 135 744) Let me know early if you are having any trouble with zoom! — Coach Anderson

 

Part 1: Ander-zooms

Coach Anderson’s Zoom Living Room Training WOD

WARM-UPs
2 rounds
20 jumping jacks
20 sec hollow body hold
10 shoulder taps

DYNAMIC STRETCHING
20 step pike walk
6 spider lunge
10 scorpions

WOD
4 rounds for time
30 lunge steps (can be static or walking)
20 abmat sit-ups (if you don’t have an abmat roll up a towel!)
10 burpees
*can you get it done sub 10:00?!

Part 2: Extra Credit Conditioning
Coach Samy’s CrossFit Endurance Training
**This also gets athletes ready for upcoming programming of cardio movement integration for tomorrow and next week!**

Rowers: Set-up the rower for the three distances as follows: 250m, 500m, 750m
Runners: Establish three run distances of 200m, 400m (1 lap of a track), 800m
(Scale to 100, 200, and 400m as necessary)
Trikeys: Use kcal on the bike or nordic ergs for 50/35/20kcal

Complete 3 rounds of the following
1. Shortest distance as quick as possible
rest time to complete
2. Mid distance as quick as possible
rest time to complete
3. Longest distance as quick as possible,
rest time to complete… then, Assault through again!

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Wednesday Home WOD 03.25.2020

By Samy Daghir / March 25, 2020 / 6 Comments

!!!IMPORTANT NOTICE!!!

Temporary Closing of All Classes from:

Tuesday, March 24th through April 6th. 

Details on this may be found at the end of the post.

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Warm-up Drills
1. 3-4 Rounds of
Run, Bike, Row,
or Jumprope via Single-unders/Running in place
1:00 minute x 70-80% RPE (how hard you are working: ‘Rate of Perceived Exertion’)

2. Perform 1-2 Rounds of the following complex of dynamic movements across 10-15ft of space (adjust as necessary)
Tall Duck Walks
Spiderman Lunges
Reverse lunges
Tall Bear Crawl Forward
Low Bear Crawl Backwards
Alternating Lateral Lunges

3. Once dynamics and jump rope segments of warm-up have been completed finish with foam rolling, banded drills, or lax ball/PVC drills as available or individually desired. Also work through the following:
10 x Cat-Cows
10 x Scorpions
Child’s Pose
Seal Stretch

4. Set-up a stable station in similar to paralettes (examples in video on our fb members page). Follow the link for the coolest of home DIY ideas this week…

Notes: LINK —> CrossFit Journal, simple paralette making guide! Link found HERE.

Impact/Focus: Establishing Gymnastics Pulling & Static/Dynamic Core Strengths EMOTM

Working for 1:00 x resting for :30 work through 12 Rounds of the following

Odd Intervals: 10-20 reps of Pulling via movement progression assignments
Even Intervals: Cumulative :15 to :21 second L-sit Hold via movement progression assignments

Notes: Today’s training emphasis begins in the Impact/Focus with a gymnastics couplet of foundational strengths. The movement (pulling) and static hold (core/midline) progressions that will described both here and on the video overview we hope will provide each athlete with both a starting point to train these aspects of CrossFit training foundational strength as well as the next goal and building block for the following Wednesday’s training session. Notes and logging are key (and a morale boost for your coaches!

Pulling:
1. Body Row (bar, rings, rope, strap set-up)
2. Pike position variation
3. Jumping Pull-ups with :01 squeeze at top and minor resistance for controlled negative
4. Banded Pull-ups (those with the equipment necessary)
5. Jumping Pull-ups, Gymnastics Kipping Pull-ups, Butterfly Kipping Pull-ups, C2B Variations, etc… all use care in ensuring a stable Pull-up station for anything involving kips/gymnastic aspects of the Pull-up.
6. Weight vests if you’re feeling frisky…

L-sit:
1. Variety in set-up building on options shown from warm-up Paralette Shoot Thru Drills.
2. As needed athletes may scale to a hanging version this but will still drill and train paralette skills to build on this for next week.
3. Hollow Rock Drills to begin development.

Post scores to comments.

“Daes Deuce”
1 Round for time of

30 x Dumbbell 1 arm Thruster
30 x Dumbbell 1-arm Paralette Row

50 x Busted Wipers (bumper plate)
50 x Dumbbell 1 arm Hang Clean & Overhead

50 x Mountain Climbers (bumper plate)
30 x Dumbbell Overhead Walking Lunges

50 x Dumbbell Russian Twists
30 x Dumbbell 1-arm Thrusters

Notes:

1. Scaling options for movements should be adjusted as needed. Scaling all sets of 50 reps to 30 reps and all sets of 30 reps to 18 reps would be an ideal adjustment for a scaled workload as well, this is a tough chipper today, intended for quality and control/familiarization with Dumbbells or other objects to potentially use for today’s training.

2. Examples will be shown in the video overview for your creative ruminations.

3. “Scaling Reps Version”
1 Round for time of

20 x Dumbbell 1 arm Thruster
20 x Dumbbell 1-arm Paralette Row

30 x Busted Wipers (bumper plate)
30 x Dumbbell 1 arm Hang Clean & Overhead

30 x Mountain Climbers (bumper plate)
20 x Dumbbell Overhead Walking Lunges

30 x Dumbbell Russian Twists
20 x Dumbbell 1-arm Thrusters

Post scores to comments.

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!!!IMPORTANT NOTICE!!!

Temporary Closing of All Classes from:

Tuesday, March 24th through April 6th. 

This Post heading will be a maintained notice with any additional news forthcoming as we navigate through this crisis together, albeit remotely.

We at the gym simply couldn’t hold back any longer as need for action on behalf of the safety of our athletes overcame the desire to operate our business and passion.
We are hopeful that the curtailing of our daily operations lends positive efforts towards ‘flattening the curve’, we wish all of our members the safest of times until we get to see you all again in the near future.
During this quarantine and social distancing period, which will be challenging for us all in different ways, you may stay tuned here for daily programming and zoom info.
Those that need to modify memberships please let us know, we are hoping to handle the financial implications of this in stride.
Stay safe, CrossFitters, we already miss you boatloads.

Please get ahold of us anytime via email or phone with any questions or concerns.

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IMPORTANT NOTICE: Temporary Closing of All Classes (WOD Below notice)

By Samy Daghir / March 23, 2020 / 6 Comments

!!!IMPORTANT NOTICE!!!

Temporary Closing of All Classes from:

Tuesday, March 24th through April 6th.

This Post heading will be a maintained notice with any additional news forthcoming as we navigate through this crisis together, albeit remotely.

We at the gym simply couldn’t hold back any longer as need for action on behalf of the safety of our athletes overcame the desire to operate our business and passion.
We are hopeful that the curtailing of our daily operations lends positive efforts towards ‘flattening the curve’, we wish all of our members the safest of times until we get to see you all again in the near future.
During this quarantine and social distancing period, which will be challenging for us all in different ways, you may stay tuned here for daily programming and zoom info.
Those that need to modify memberships please let us know, we are hoping to handle the financial implications of this in stride.
Stay safe, CrossFitters, we already miss you boatloads.

Please get ahold of us anytime via email or phone with any questions or concerns.

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Warm-up Drills
Jump Rope 50-40-30-20-10 reps**
**Between each set of Single or Double-unders perform the following complex of dynamic movements across 10-15ft of space (adjust as necessary)
Tall Duck Walks
Spiderman Lunges
Reverse lunges
Tall Bear Crawl Forward
Low Bear Crawl Backwards
Alternating Lateral Lunges

Once dynamics and jump rope segments of warm-up have been completed finish with foam rolling, banded drills, or lax ball/PVC drills as available or individually desired. Also work through the following:
10 x Cat-Cows
10 x Scorpions
Child’s Pose
Seal Stretch

Impact/Focus: Breathing Ladder
Complete each set as unbroken as possible. Use Dumbbells, Kettlebells, Bumper plate (or similar home object), or sandbag/medball (be creative!). Perform the strictest Push-up on the object to the best depth possible, continue from the top of the pushup into a burpee-deadlift, burpee ground to overhead with object, or burpee-deadlift with an explosive jump; all of these movements will constitute today’s “Loaded Burpee”. Yes, this is a weighted burpee, the intention is meant to be experienced throughout the breathing ladder as well as once athletes move into the met con part 2 of training.

For time and quality, taking extra rest as needed.
1 x Loaded Burpee
1 x deep breath with full exhale
2 x Loaded Burpees
2 x deep breaths with full exhale
3 x Loaded Burpees
3 x deep breaths with full exhale

Continue in this fashion as disciplined as able through ten full rounds with breaths at the same count.
Pace working sets to maintain quality movements and to apply recovery efforts as necessary.

NOTES FOR SCALING: Adjust to 1-7 reps/breaths or two rounds of 1-5 reps as necessary. Personal pick for this one would be a bumper or object 45-50lbs, or two dumbbells or two objects perhaps somewhat suitable for the deadlift or overhead version at 35ish lbs (ladies would thus be assigned a comparable 25lbs and 20lbs respectively).

Post scores to comments.

“M-angie Prep 1”
Against a 15:00 Running Clock Complete the following ladder of movements
1,2,3… x Air Squat
1,2,3… x Push-ups
1,2,3… x V-ups
**Every round complete 21 x Double-unders or 42 x Single-unders.

Notes: M-angie will be a special iteration of Angie we will run next week with ‘partitioning rules’ (if you google this benchmark wod you’ll appreciate this detail).

Post scores to comments.

 

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Monday 03.23.2020

By Samy Daghir / March 23, 2020 / 2 Comments

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

Impact/Focus: Front Squat (WK6)
Warm up as needed with 3 sets x 3 reps (climbing weight) before completing the following workload for Front Squat.

Every :75 seconds for 6 Rounds
2-2-2-2-2-2 x Front Squat (85% of 1RM)

Post scores to comments.

“Christine”
Complete 3 rounds for time of
Row 500m
12 x Deadlift (Bodyweight)
21 x Box Jumps (24/20”)

Post time to comments.

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Friday 03.20.2020

By Samy Daghir / March 20, 2020 / 2 Comments
Randi’s pack ‘pulling’ support during her AGOQ Wod Events this past week. Yesssssss!!!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift (45/35lbs)
5 x Barbell Row
5 x Power Clean
5 x Push Jerk
III. Mobility

Impact/Focus: Barbell Cycling Intervals
8 Rounds of

:45 x Max Reps of Clean & Jerk (135/95lbs)
:45 x Rest

Notes: Power positional emphasis for both the Clean and the Jerk movements today will be about appropriately and efficiently using technique to pull under the weight rather than muscling it; this will also reduce the time taken per rep which helps us build the capacity to cycle that bar during our metabolic conditioning training and benchmarks.

Post high, low and total (priority) reps to comments.

“Burn Pit”
Complete as many rounds/reps as possible in 12:00 of
5 x Thrusters (75/55lbs)
1-2-3-4-5… x Burpee Box Jump-Overs (24/20”)

Post scores to comments.

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Thursday 03.19.2020

By Samy Daghir / March 19, 2020 / 0 Comments

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

Impact/Focus: Gymnastics Intervals
Warm-up as necessary before working through the following two alternating work/rest intervals of Gymnastics movement.

6 Rounds for maximum total reps per movement of
Max Reps Pull-ups x :30 work
:30 x Rest
Max Reps Ring Dips x :30 work
:30 x Rest

Post scores to comments as total reps Pull-ups & Total reps Ring Dips.

“Slancy”
Complete the following for time versus a 20:00 time cap
10 x Turkish Get-ups (5L+5R alt. 32/24kg)
Then…
21-18-15-12-9-6 reps of
American KB Swings (32/24kg)
GHD Sit-ups
Then…
10 x Turkish Get-ups (5L+5R alt. 32/24kg)

Post scores to comments.

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