CrossFit Portsmouth, NH

Attention new members classes start Monday March 5th at 7pm call, text or email Jason to reserve your spot. 603-531-9899 or Jason@CrossFitPortsmouth.com

The February Elelments (Intro Class)  is full. If you would like to join please contact CrossFit Portsmouth and reserve your spot for the March class. 

 

Sunday Fun Day WOD 2-26-12

Yep, thats a honey badger riding a unicycle..... 

 

Warm up 

row 1000

30 med ball cleans 

30 push ups 

 

Skill 

Review the WOD

 

WOD 

AMRAP 14 minutes 

60 double unders

50 OH lunges (25 on each leg) with (45#/25#) plate

40 wall balls (20#/14)

30 toes to bar

20 thrusters with (135#/95)

10 muscle ups 

 

Challenge 

Breakfast at the Roundabout 

Friday WOD 2-24-12

Julie W. and Albie S. 

 

Paleo Challenge Veterans:

Your Challenge ends on Monday. You can stop counting points at Midnight on Sunday night. Make sure you email Eric your points by Wednesday, February 29th.

We will be doing the baseline WODs in class on Monday, Tuesday and Wednesday of next week. If you miss a WOD, make sure you get it in and email your score to Eric at Eric@crossfitportsmouth.com

Get your body composition retested at the following times: 

Monday:

7:00am

10:00am

4:30pm

7:00pm

 

Tuesday

4:45am 

8:00am 

10:00am 

If you cannot make any of these times, email Eric to schedule an alternative time at eric@crossfitportsmouth.com 

 

 

 

We will be completing the CrossFit Open WOD #1 on Saturday at 9:00am. 

Competitors: Please arrive at the gym between 8:00am and 8:15am. We will be briefing the WOD at 8:30 and sending the first wave off at 9:00am sharp. 

Everyone is welcome to come down and join in on the fun!! If you don't feel like doing the WOD, come on down to watch!! 

 

Anthony Mills compiled a slide show of last year's CrossFit Open at CFP. Take a look! 

CrossFit Games 2011 from Anthony Mills on Vimeo.

 

 

 

Warm up 

9-15-21 NOT for time of:

double unders or attempts

thrusters with an unloaded (45#/33)bar  

 

Skill 

 power clean 

 

WOD 

3 rounds for time of: 

500m row 

12 power cleans @ 65% of 1rm 

21 pull ups 

 

Challenge 

how many double unders can you do in 2 minutes??

Thursday WOD 2-23-12

 9:00am class. Do you feel like this after a WOD?!

 

Paleo Challenge Veterans:

Your Challenge ends on Monday. You can stop counting points at midnight on Sunday night. Make sure you email Eric your points by Wednesday, February 29th.

We will be doing the baseline WODs in class on Monday, Tuesday and Wednesday of next week. If you miss a WOD, make sure you complete it and email your score to Eric at Eric@crossfitportsmouth.com by Thursday of next week. 

Get your body composition re-tested at the following times: 

Monday:

7:00am

10:00am

4:30pm

7:00pm

 

Tuesday

4:45am 

8:00am 

10:00am 

If you cannot make any of these times, email Eric to schedule an alternative time at eric@crossfitportsmouth.com 

 

The CrossFit Open is here!!!!

We will be doing the Open WOD during Thursday's class and also on Saturday at 9:00am. 

Everyone is welcome to workout on Saturday!! 

If you plan on completing the workout on Saturday, make sure you arrive between 8:00am and 8:15am. We will be briefing the WOD at 8:30am and sending the first wave off at 9:00am sharp. 

THERE WILL BE BREAKFAST AFTERWARDS!!!

 

Athlete's Meeting!

If you are serious about being your best during the Open this year, Eric is holding an Open prep meeting at 7:00pm on Thursday night. 

Eric will go over how to properly plan your rest days around the Open WOD's and still make progress in your regular workouts. 

Come on down and get a strategy going for the next 5 weeks!!

Note:

The Competitor's class has been moved to Sunday at 9:00am due to the Open. 

 

 

 

Warm up 

 21-15-9 of: 

power snatches with a 45#/33 bar

air squats 

 

Skill

 Review the Open WOD standards 

 

WOD

 2012 CrossFit Games Open WOD #1 

Complete as many reps as possible in 7 minutes of:
Burpees

You must hit a target 6 inches above your outstretched hand for the reps to count.

 

Challenge 

 Front squat practice

work up to a heavy set of 2  

Wednesday WOD 2-21-12

Nate Moss 

 

Attention Paleo Challenge Veterans!!

Your challenge ends next Monday!! You only have to count points up until Sunday night at midnight. Make sure to send your points to Eric at eric@crossfitportsmouth.com by Wednesday, February 29th.

Below are the time slots to get your body composition measurement retaken:  

Monday:

7:00am 

10:00am 

4:30pm 

7:00pm

 

Tuesday

4:45am 

8:00am 

10:00am

Email Eric at eric@crossfitportsmouth.com if you need to schedule an alternative time to complete your body composition. 

 

Attention Athletes!!!

The first 2012 CrossFit Open WOD will be released Wednesday night at 8:00pm!! 

We will be completing this WOD on Thursday as the regular WOD and on Saturday at 9:00am. Get ready!  

Athlete's Meeting!

If you are serious about being your best during the Open this year, Eric is holding an Open prep meeting at 7:00pm on Thursday night. 

Eric will go over how to properly plan your rest days around the Open WOD's and still make progress in your regular workouts. 

Come on down and get a strategy going for the next 5 weeks!!

Note:

The Competitor's class has been moved to Sunday at 9:00am due to the Open. 

 

Warm up 

row 1,000m

20 OH squats with a pvc pipe

15 burpees

10 lunges on each leg with a light plate (25#/10) overhead

 

Skill 

review proper wall ball, box jump technique   

 

WOD 

3 rounds of: 

1 minute of box jumps (24"/20)

1 minute of wall balls (20#/14)

1 minute of burpees

1 minute of kettlebell swings (53#/35)

1 minute of rest

 

Challenge

1 minute of max mountain climbers

Tuesday WOD 2-21-12

Jeff J. 

 

Veteran Paleo Challenge Contestants!! 

Your paleo challenge ends next Monday!!! Nice work so far and keep it up!

We will be re-doing the baseline wods next week during class on Monday, Tuesday and Wednesday. We will also be scheudling body compositions on Monday and Tuesday. Stay tuned for more info on that. 

 

 Siogn up for team CrossFit Portsmouth for the CrossFit Open by clicking here

 

 

Warm up 

5 rounds NOT for time of:

10 push ups

15 air squats  

 

Skill

Muscle up 

 

WOD

15 minute AMRAP 

3 muscle ups 

8 OH squats with 60% of 1 rm 

24 double unders 

 

Challenge 

run 400m all out 

Monday WOD 2-20-12

 

The CrossFit Open Starts this Wednesday. We will be doing the first Open WOD as the regular workout on Thursday's class and again on Saturday morning at 9:00am. 

Sign up to become part of Team CrossFit Portsmouth by clicking here!

 

 

Congrats to all the teams that competed in the Love em' or Leave em competition this past Saturday!!! 

Jeremiah and Jill came in 3rd overall! nice work!

 

Katie J and Jason J. 

 

 

Stacey S. and Anthony M. 

 

Chris C. and Katie C. 

 

Tess M. and Eric M.

 

 

 

Warm up 

run 400m 

row 500m

3 minutes of jump rope

 

Strength 

Push Jerk 

1-1-1-1-1-1

Start with 90% of 1 rm and progressively work up above 95% of 1 rep max 

 

WOD 

8 minute AMRAP

8 goblet squats (53#/35)

12 ring push ups 

 

Challenge 

Foam Roll

Reminder: There will be NO Open Gym this Saturday

We will have open gym this Sunday from 8am-10am. 

 

Friday WOD 2-17-12

 

 John G. 

Good Luck to all the teams competing in the Love em' or Leave em Competition this Saturday!!

Team 1: Stacey Spain and Anthony Mills

Team 2: Katie J and Jason J

Team 3: Tess M. and Eric M

Team 4: Jill W and Jeremiah R. 

Team 5: Katie C. and Chris C.

 

 

Note: There will be NO open gym this Saturday. We will have open gym on Sunday from 8am -10am. 

 

Jason G with Shrimp over cauliflower spanish style rice 

 

 

Here it is!!! The Results of the New Member Winter Paleo Challenge!!

We had 21 members participate in this challenge and saw some awesome changes.

Here is your podium finishers:

We had a 3 way tie for 3^rd place:

Ryan Zelov

Heather Rowan

Craig Thompson

 

Second place:

Brad Keller

 

Our overall winner is….

Clint Badger!!!

Clint lost 2.5 inches around his hips and his waist as well as 4% body fat!!!! Great work Clint!!!

 

Warm up 

with a team of three complete:

100 mountain climbers

50 wall balls (20#/14) 

50 box jumps (24"/20)

 

 

Skill 

Review the kb swing 

 

WOD 

In teams of three complete: 

250 KB swings (53#/35)

2.5 mile run (10 laps) or row 2500m 

250 push ups 

Partition any way you like. All 3 team members can work at the same time, however you cannot have more than 1 person working on a specific movement.   

 

 

Challenge

how long can you hold a free handstand??

Thursday WOD 2-16-12

Ben G. 

 

Jason J with cauliflower, beef and avocado! 

 

 

 

Come help us send off Brain Carloni in style in the basement of the Portsmouth Brewery  this thursday at 6:00pm!! Brian is deploying to the middle east soon so wish him well if you see him. 

If you can't make 6, come later!! we will be there!!!

 

Note:

There will be NO Competitor's Class this Saturday at 9:00am 

 

Warm up

Dynamic Warm up 

 

Skill

Power Clean

 

WOD 

10 min AMRAP 

8 power cleans use 65% of your 1 rep max  

12 burpees 

 

Challenge 

 tabata lunges 

Wednesday WOD 2-15-12

Katie J. 

Attention New Members who just finished the paleo challenge!! Don't give in to the angry noodle!! Celebrate being off the paleo challenge by all means with a few cheats here and there, however if you go overboard and eat 5 lbs of pasta, it WILL hurt. You have been warned!  

 

 With that said, Come on down to the Portsmouth Brewery this Thursday at 6:00pm to help us send off Brain Carloni as he is deploying to the middle east. 

Brain, along with being a beast of a man is a great guy and we will him well on his Tour of Duty. 

We will be meeting in the basement of the Portsmouth Brewery on Thursday at 6:00pm come on down. If you can't make it at 6, we will be there for a while for come when you can!!!

 

 

Warm up

row 1000m

30 med ball cleans (20#/14) 

 

Strength 

Front Squat 

2-2-2-2-2-2

Use 90% f 1 rep max 

 

WOD

complete the following as fast as possible: 

21-15-9

pull ups 

wall balls (20#/14)

 

Challenge

Foam roll