WOD & Blog
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x SDLHP (24/16)
10 x KB Swings
10 x Goblet Squats
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk6)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.
5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Vector Track”
Complete for time
9 x Muscle-ups
25 x Wallball (20/14)
7 x Muscle-ups
25 x Wallball (20/14)
5 x Muscle-ups
25 x Wallball (20/14)
Post times to comments.
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“Man’s essential characteristic is his rational faculty. Man’s mind is his basic means of survival—his only means of gaining knowledge…
In order to sustain its life, every living species has to follow a certain course of action required by its nature. The action required to sustain human life is primarily intellectual: everything man needs has to be discovered by his mind and produced by his effort. Production is the application of reason to the problem of survival.”
–Ayn Rand, The Objectivist Ethics
-A Wikipedia biographical link detailing this woman’s life as a literary pioneer and deep philosophical thinker may be found HERE for your reading pleasure.
Warm-up Drills
I. Coach’s Choice
II. Mobility
“A Rep Loaf”
Complete as many rounds/reps as possible in 20:00 of
7 x Handstand Push-ups
20 x Hang Power Clean (95/65lbs)
6 x Handstand Push-ups
30 x Slamball (40/20lbs)
5 x Handstand Push-ups
40 x GHD Sit-ups
4 x Handstand Push-ups
50 x Double-unders
Post rounds/reps completed to comments.
Skill Development: L-sit
Complete 6 Rounds of L-sit holds.
scaling the utilized apparatus (rings, paralettes, etc.) or movement (L-sit, Tuck, Mixed Seat, Plank, hollow holds, etc.) as needed.
L-sit hold #1: single or cumulative effort to hold max time in position vs a 1:00 clock. Each subsequent L-sit effort (minimum of 5 sets) should represent half the total time of the 1:00 l-sit strength test. An example to help clarify…
A CrossFitting ninja holds their first L-sit for :20 seconds. The ninja will rest as needed between their 5 sets of 10 second L-sit holds.
Notes: For the first of a series of instructional videos from a highly respected and sought after CrossFit and Gymnastics Coach Carl Paoli see the Gymnastics WOD image link below. Any motivators that find themselves hungry to learn will pick up truly efficacious instruction regarding L-sit gymnastic static hold skill. Navigate with your internet machines via clicking the link below, which will bring you directly to the GymnasticsWOD.com video tutorial. Below the video athletes will find a comprehensive, organized series of videos which build on the knowledge and skill developed as athletes work through and follow along with the training directives and points of performance. The videos are short, concise, and powerful priming opportunities for any aspiring CrossFitter. I would like to make one quick note on terminology used: please consider the verbiage of ‘L-sit’ and ‘L-seat’ as conceptually the same when viewing Coach Paoli’s skill development primers. I hope everyone enjoys the links and finds they picked up some exciting novel progressions to try out today… get some, freaks!
GymnasticsWOD.com L-seat Part 1
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THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Push Press 5-5-5 (Wk5)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-5-5 @92.5% of 5RM
Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.
Post loads to comments.
Impact/Focus #2: Back Squat
Prepare for Glory!
Post loads to comments.
Skill Development
ROMWOD: “A New York Minute”
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Snatch EMOTM
Warm-up as needed before completing the following EMOTM. Every :90 execute 2 x Snatch (i.e., Squat Snatch) for the first six rounds (two reps per :90). Execute 1 x Snatch (i.e., Squat Snatch) for the final four rounds every ninety seconds (one rep per :90). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary gear before the clock starts.
Every :90 for 6 rounds: 2 x Snatch
Every :90 for 4 rounds: 1 x Snatch
Post loads to comments.
“Valentines Day Massacre 2017”
Fighting against a 15:00 time cap attempt to complete the following for time:
21-15-9 reps of
Pull-ups
Box Jumps (24/20”)
American KB Swings (32/24kg)
Row x kcal
Post scores to comments.
Skill Development
*See guidelines on whiteboard
CFNH IS OPEN FOR OUR PM HOURS TODAY:
4, 5 and 6pm are ON… Drive safe if you decide to come get some, freaks!
Warm-up
I. Coach’s Choice
II. Mobility
“Curtailed Mayhem”
Complete as many rounds as possible in 4:00 of
4 x Push/Split Jerk (155/105lbs)
6 x Burpees
8 x Air Squats
Rest 1 minute. Repeat for a total of 4 cycles.
Notes: There are 18 reps per round thus each rep is scored as one point. Track rounds and reps along the way and at the summation of the training evolution calculate a composite score that shows a total rep count combining all four 4:00 minute AMRAP scores. … One number, total reps, get some, freaks.
Post scores to comments.
ANNOUNCEMENTS:
– This Saturday (2/11) there will be no Open Gym. We have 8 athletes competing in the Heart & Swole partner competition at CrossFit Tuff in Nashua. Come down and support them!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 Armbar Stretch
10 x KB Swings
10 x Hollow Rocks
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk5)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Post Niko”
Complete 5 rounds for time of
10 x Power Snatch (95/65)
10 x Toes-2-Bar
20 x Russian Twist (40/20)
Post times to comments.
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CrossFit New Hampshire has curtailed our hours of operation due to the inclement weather. There will be no classes for the rest of the day. Stay safe, freaks!
ANNOUNCEMENTS:
– This Saturday (2/11) there will be no Open Gym. We have 8 athletes competing in the Heart & Swole partner competition at CrossFit Tuff in Nashua. Come down and support them!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Coach’s Choice
II. Mobility
“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Notes: There are 18 reps per round thus each rep is scored as one point. Track rounds and reps along the way and at the summation of the training evolution calculate a composite score that shows a total rep count combining all five 3 minute AMRAP scores. … One number, total reps, get some, freaks.
Post scores to comments.
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ANNOUNCEMENTS:
– This Saturday (2/11) there will be no Open Gym. We have 8 athletes competing in the Heart & Swole partner competition at CrossFit Tuff in Nashua. Come down and support them!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility
Impact/Focus #1: Push Press 5-5-5 (Wk4)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-5-5 @90%5RM
Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.
Post loads to comments.
“Wicker Basket”
Complete for time
50-40-30-20-10 x Double unders
**25ft Overhead Walking Lunges (50/35)
Notes: This workout will have a 10:00 cap. In between the sets of double under, athletes will complete 25ft of Overhead Walking Lunges using dumbbells.
Post times to comments.
Skill Development: ROMWOD
Post impressions to comments.
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“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”–Socrates
ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Coach’s Choice
II. Barbell Warm-up
2 rounds of
5 x Deadlift
5 x Barbell Row
5 x Push Press
5 x Clean
III. Mobility
Impact/Focus: Clean EMOTM
Warm-up as needed before completing the following EMOTM. Every minute on the minute for 12:00 execute 2 x Clean (i.e., Squat Clean) for the first six minutes (two reps per minute). Execute 1 x Clean (i.e., Squat Clean) for the final six minutes (one rep per minute). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary gear before the clock starts.
EMOTM x 6 minutes: 2 x Clean
EMOTM x 6 minutes: 1 x Clean
Post loads to comments.
“Hailstone Helen”
3 Rounds for time of
Row 500m
12 x American KB Swings (32/24kg)
21 x GHD Sit-ups
Post scores to comments.
Skill Development
*See Weekly Skill Work Whiteboard.