WOD & Blog
Please welcome the newest members of our community from the June on-ramp. Mike, Adam, Chase, Michelle, Jeremy (not pictured), and Chris (not pictured), will be slaying workouts along side you soon!
ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Partner Weighted Abmat Sit-ups (20/14)
10 x Partner Rig Toss
10 x Lateral Med Ball Toss
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk11)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)
Notes: Use your previously established Deadlift 5RM to determine loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Valhalla & Huckleberry”
Complete the following for time in teams of 2 athletes.
100 x Box Jumps (24/20)
100 x Partner Weighted Abmat Sit-ups (20/14)
100 x Front Squats (95/65)
100 x V-ups
100 x Double unders
Notes: Complete the workload in teams of 2. Only one athlete may work at a time. Teams may break up the reps as needed as long as each athlete completes an equal workload (50 reps).
Post times to comments.
Read More
“What I’ve realized since is that it’s a very painful process but it’s not destructive… It’s the road to liberation.” –Anne Braden
ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!
Warm-up Drills
I. Coach’s Choice
II. Mobility
“Pig Egg”
3 Rounds for time of
200m Portage (40/20lbs)
20 x Ring Row
20 x American KB Swings (32/24kg)
Notes: During the 200m Portage (portage meaning running with a slam/medicine ball held overhead) athletes must:
1. Run
2. Keep the medicine ball above their heads during any forward movement. Failing to maintain the Pig Egg overhead is considered a foul and earns a 3 x Burpee penalty, to be executed immediately with the Push-up performed with hands on the Medicine Ball. This ensures a rapid set-up for the requisite full medicine ball clean that follows the final burpee in order to force a challenging return to toiling away after completing the foul tax.
Walking or resting/supporting/carrying the medicine ball in any manner other than extended overhead also earn a foul and identical Burpee Taxation. This is going to be an interesting day.
Post scores to comments.
Skill Development
I. Slay Goats
II. Mobilize
ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!
Warm-up Drills
I. Run 400m
II. 9 fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Overhead Squat Ascension Ladder
Every minute on the minute for 10 minutes execute the prescribed number of Overhead Squats. On the first minute perform 1 rep, on the second minute perform 2 reps, on the third minute perform 3 reps… Continue climbing up the ladder in this manner until the number of Overhead Squats can not longer be completed in the one minute window of time allotted.
Athletes will use the following weights as guidelines.
Rx+: 135/95
Rx: 95/65
Modified: 75/55
Post scores to comments.
Impact/Focus #2: Bench Press
Warm-up as needed before completing the following workload for Bench Press.
Bench Press 5-3-3-1-1-1
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“No toil, no honor,”–Lucian, 2nd Century Rhetorician
ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 3 reps each) before working up to a challenging triple for Power Clean.
Power Clean 3-3-3-3-3
Notes: Athletes should attempt to complete 3 x Touch N’ Go repetitions; warm-up well in order to facilitate 5 working sets at 80% of a recent 1RM.
Post loads to comments.
”Practical Applications I”
Complete the following for time
10 x Push/Split Jerk (185/125lbs)
21 x GHD Sit-ups
8 x Push/Split Jerk (185/125lbs)
18 x GHD Sit-ups
6 x Push/Split Jerk (185/125lbs)
15 x GHD Sit-ups
4 x Push/Split Jerk (185/125lbs)
12 x GHD Sit-ups
2 x Push/Split Jerk (185/125lbs)
9 x GHD Sit-ups
Post scores to comments.
Skill Development: Pull-up Ascension Ladder
Every minute on the minute for 10 minutes execute the prescribed number of Pull-ups. On the first minute perform 2 reps, on the second minute perform four reps, on the third minute perform six reps… Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.
Notes: Reps today may be assigned as deadhang for the first ascent, if there are minutes left on the clock after failing a round, athletes should begin again from the bottom the ladder and continue for as long as possible or time expires. Score will be highest rep load completed as well as total reps completed (volume scoring incentive for those making multiple ascents). Scale as necessary to band assisted Pull-ups (i.e., the Chase method).
Post scores to comments.
Read More
ANNOUNCEMENTS:
– This Sunday June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Come on down and show them some support.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5-5-5 (Wk11)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Warrior’s Code”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Hang Power Snatch (75/55)
Push-ups
Sumo Deadlift High Pull (75/55)
Post times to comments.
Read More
Small Fry and Baby Stone made a quick stop by the 6am class. Mom and baby are doing great and will be back to workouts soon!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Ring Support
10 x Hindu Push-ups
10 x ‘American’ KB Swings (24/16)
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk10)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)
Notes: Use your previously established Deadlift 5RM to determine loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Muy Caliente”
Complete for time
12-9-6-3 x Muscle-ups
Run 200m
Notes: After completing their set of muscle-ups the athlete will end each round with a 200m run.
Post times to comments.
Read More
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following:
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks
Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.
Post scores to comments.
“Water, Land, Air”
Complete as many Rounds/Reps as possible in 15:00 of
Row 500m
7 x Front Squat (185/135lbs)
50 x Double-unders
Post scores 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 400m
II. 2 Rounds of
10 x Push-ups
5 x Snatch Grip Deadlift (45lbs)
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility
Impact/Focus #1: Power Snatch Singles EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 12:00.
1 x Power Snatch.
Notes: Athletes should increase weight for as long as possible.
Post 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
Image: Congratulations to Mel and Draya on Graduation!
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed before completing the following workload of Push/Split Jerk
Push/Split Jerk 3-3-3-3 (90-95% 1RM)
Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads.
Post loads to comments.
“Adorps”
21-15-9 for time
Thrusters (95/65lbs)
Slamball (40/20lbs)
Notes: If it’s big and heavy, clean it to get it started overhead more efficiently.
Post scores to comments.
Skill Development
I. Cumulative 2:00 of L-sit
II. Cumulative 2:00 inversion work (lockout stinkbug holds, handstand against wall, freestanding, etc)
III. Mobility
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5-5-5 (Wk10)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Helen”
3 rounds for time of
Run 400m
21 x KB Swings (24/16)
12 x Pull-ups
Notes: This is a benchmark workout on our gym leaderboards. Get some, Freaks!
Post times to comments.
Read More