WOD & Blog

-Goodluck to those running in the Cigna 5Km Road Race tomorrow!
-Upcoming Events section has been updated to reflect the upcoming team competitions and events of note. Details found via clicking the links provided.

Warm-up Drills
I. Speed Rope:
3 Rounds of (:50 x :10r)
II. 2-3 rounds of
2 x Turkish Get-ups
10 x KB Swings
25ft Waiters Walk
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up with 3 sets of 3 reps per arm before completing the following workload every ninety seconds (:90) for five rounds total.

Turkish Get-up 1L+1R (every:90) x 5 Rounds

Notes: Don’t panic, the warm-up is untimed… Increase weight each round if possible. Get some, freaks.

Post weights to comments.

“CFFB MetCon I”
21-15-9 for time of
Back Squat (225/155lbs)
Ring Dips

Post times to comments.

Skill Development
I. Mobility
II. 5-10 Minutes dedicated to some handstand walking, balancing, kick-up, etc practice.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility

Impact/Focus #1: Clean & Jerk
Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Clean & Jerk.

Clean & Jerk 3-3-2-2-1-1-1RM

Notes: Athletes should attempt to increase weight across sets. Work challenging weights for triple, double, and single rep sets today; head for PR land if you’re feeling frisky.

Post sets/reps/loads to comments.

Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Warm-up Drills
I. Run 400m
II. 1-2 Round for Quality of
5 x High Hang Power Snatch
5 x Mid/Low Hang Power Snatch
5 x Power Snatch
5 x High Hang Snatch
5 x Mid/Low Hang Snatch
5 x Snatch
III. Mobility

Impact/Focus: Power Snatch EMOTM
Warm-up as necessary to facilitate working sets that increase in weight every two intervals. Then…
Every minute on the minute, for 10 minutes total, execute the following workload:

2 x Power Snatch

Post loads to comments.

“In & Out, Clean.”
For Time
Row 500m
40 x Abmat Sit-ups
30 x Russian KB Swings (32/24kg)
20 x Handstand Push-ups
10 x Dumbbell Burpee Pick-ups (50/30lbs)
20 x Handstand Push-ups
30 x Russian KB Swings (32/24kg)
40 x Abmat Sit-ups
Row 500m

Post times to comments.

Skill Development
10:00 EOMOTM
Odd minutes: 8-14 x Pistols (alternating legs)
Even minutes: L-sit x :15-25

CFNH!! We have officially filled 45 backpacks for the Manchester Christian Church and the New Hampshire Fisher Cats who are trying to provide school supplies to under-resourced students in city of Manchester! A special thank you to:
Whitney, Jeff, Ray, Brenna, Sharon, Mel, Draya, Chase, Randi, CJ, Katelyn, Peter, Ben, Karen, Abby, Russ, Yvonne, Charity and Krysta!! This community continues to amaze me everyday!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (~3 sets x 5 reps) before completing the following workload.

Front Squat 3-3-3-3 @ 85% 1RM

Notes: Warm-up weights should facilitate four working sets of three repetitions each at 85% of individual Front Squat single repetition maximum.

Post loads to comments.

“Bar-nastics”
Complete against a 12:00 clock
Run 800m
Then, in the time remaining complete as many reps as possible
3-6-9… x Thrusters (95/65)
3-6-9… x Toes-2-Bar

Notes: For the ascension ladder, athletes will climb 3 reps each round. For example Round 1 is 3 x Thrusters and 3 x Toes-2-Bar, Round 2 is 6 x Thrusters and 6 x Toes-2-Bar, etc…

Post time for run and total reps to comments.

Our very own Marilyn (Dr. M) will be at the Opening Ceremony for the 2016 Olympics tonight. We’re all extremely jealous!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility

Impact/Focus: Clean Triples
Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Cleans.

Clean 3-3-3-3-3

Notes: Athletes should attempt to increase weight across sets without compromising technique and proficiency priorities for this session. The reps being touch and go remains at the discretion of the athlete.

Post sets/reps/loads to comments.

“Wally World”
Complete 5 rounds for time of
8 x Hang Power Cleans (115/75)
16 x Slamball (40/20)

Post times to comments.

Skill Development
CrossFitter’s Choice. Use this time to make-up a skill development from earlier in the week. Slay GOATS!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
10 x Hollow Rocks
III. Mobility

Impact/Focus: Ring/Static Dip Strength Training
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in a singe, unbroken set.

A. 5 sets of 15-12-9-6-3, performed strict, scaled as necessary to facilitate a full and functional range of motion.
B. 4 sets of 12-10-8-6 reps, weighted if possible, as strict as possible. Using weight could be as simple as holding a small yellow 5-14lb slamball between the knees or feet.

Post results to comments.

“Triple Tabata”
Complete as many reps per movement as possible during the work intervals as shown below:
8 Rounds of (:20 work x :10 rest) x Double-unders
1:00 x Rest/Transition
8 Rounds of (:20 work x :10 rest) x Pull-ups
1:00 x Rest/Transition
8 Rounds of (:20 work x :10 rest) x Russian KB Swings (32/24kg)

Notes: Primary scores should be rep totals per movement; for personal training logs it would benefit each athlete to notate high and low rep scores per movement as well.

Post scores to comments.

Skill Development: Muscle-ups & Transitions
Choose from the following options:
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)

Congratulations to Anderson & Greg, Kerri & Jaymes, and Nate & Stacy for awesome performances during the Queen City Cup coed team CrossFit event this past weekend! Thank you to everyone who came out to support our comrades in the trenches, you freaks continue to inspire us.

Warm-up Drills
I. Run 400m
II. 1-2 Round for Quality of
5 x High Hang Power Snatch
5 x Mid/Low Hang Power Snatch
5 x Power Snatch
5 x High Hang Snatch
5 x Mid/Low Hang Snatch
5 x Snatch
III. Mobility

Impact/Focus #1: SnatchWarm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload.

Snatch 2-2-2-2-2

Notes: Athletes should attempt to increase weight across sets. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.

Post sets/reps/loads to comments.

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Front Squat 4-4-4-4 x 80%1RM

Notes: Warm-up weights should facilitate four working sets of four repetitions each at 80% of individual Front Squat single repetition maximum.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Congratulations to Anderson & Greg, Kerri & Jaymes, and Nate & Stacy for awesome performances during the Queen City Cup coed team CrossFit event this past weekend! Thank you to everyone who came out to support our comrades in the trenches, you freaks continue to inspire us.

Warm-up Drills
I. Run 400m
II. 1-2 Round for Quality of
5 x High Hang Power Snatch
5 x Mid/Low Hang Power Snatch
5 x Power Snatch
5 x High Hang Snatch
5 x Mid/Low Hang Snatch
5 x Snatch
III. Mobility

Impact/Focus #1: SnatchWarm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload.

Snatch 2-2-2-2-2

Notes: Athletes should attempt to increase weight across sets. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.

Post sets/reps/loads to comments.

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Front Squat 4-4-4-4 x 80%1RM

Notes: Warm-up weights should facilitate four working sets of four repetitions each at 80% of individual Front Squat single repetition maximum.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

ANNOUNCEMENTS:
– Our August On-Ramp starts TONIGHT August 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Coach’s Choice
II. Mobility

“Full Circle”
21-18-15-12-9-6-3 reps for time of
Push Press/Jerk (95/65lbs)
GHD Sit-ups

Notes: Athletes may opt to perform either Push Press or Push Jerk; in the case of repetitions that involve the jerk movement to get the weight overhead yet lack a return to full extension in the hips and knees should not to be interpreted as an adequate repetition.

Post scores to comments.

“Erg Intervals”
Complete 10 Rounds of the following for best time possible during each effort.
Row 250m
Rest 1:00

Notes: Minimum scoring data would be high and low scores + avg (if possible). Best case is all tens cores and the three points noted above. Just saying… data is cool. Get some, freaks (pun intended).

Post times to comments.

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Warm-up Drills
I. Run 200m
II. 2-3 Rounds for quality of
5 x Deadhang Pull-ups
10 x Push-ups
15 x Air Squats (wall therapy)
III. Mobility

Hero WOD: “SCOOTER”
500m Farmers carry (25/15lbs)
25 x Burpee’s Box Jump (30/24″)
500m Run (carry 35/25lbs)
25 x Burpee’s Box Jump (30/24″)
500m Run (carry 35/25lbs)
25 x Burpee’s Box Jump (30/24″)
500m Farmers carry (25/15lbs)

Notes: “This Hero WOD is in honor of First Lieutenant Scott Francis Milley who was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. “Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley.”

LT Milley’s Ranger Foundation Homepage link found HERE.

“…First Lieutenant Scott Francis Milley was born in Boston, MA on March 26, 1987. Scott was the youngest of three with an older brother Steven and an older sister Ashley. He grew up in the Cambridge and Sudbury areas. Scott earned his diploma from Lincoln-Sudbury Regional High School in 2005, where he excelled both academically and athletically as a star on the hockey team and member of the LS community. He subsequently pursued his college education at the University of New Hampshire. While attending the University he played rugby and participated in Army ROTC. In the ROTC program, Scott was recognized by the Department of the Army as a superior cadet and also attended the basic airborne course at Fort Benning, GA, receiving his Basic Parachutist Badge. He earned a bachelor’s degree in psychology with a 3.3 grade point average. Upon graduating in 2009, Scott Francis Milley was commissioned a second lieutenant in the United States Army and designated a Distinguished Military Graduate.

Following his graduation from UNH, Scott entered active duty in the infantry branch and completed ranger school. He was commissioned to the 2nd Battalion 30th Infantry Regiment, 4th Brigade Combat Team, 10th Mountain Division, where he served as a platoon leader. Scott was promoted to the rank of first lieutenant, and was deployed to Afghanistan as part of operation Enduring Freedom.

While conducting combat operations in the Baraki Barak district of Afghanistan, 1LT Scott Francis Milley was killed leading his soldiers when insurgents attacked his unit. He died on November 30, 2010, at the young age of 23. The Milley family knows Scott has gone “to a place where there is only glory.” 1LT Scott Francis Milley was a recipient of the Bronze Star, Combat Infantryman’s Badge and the Purple Heart.”

Skill Development
(25)-20-15-10 reps/seconds hold for quality x
L-sit
V-ups
Abmat Sit-ups
Rest :30-:45 between rounds.