CrossFit Portsmouth, NH

Friday 4-29-11 Team WOD Friday!!

????   Post caption to comments.....

 

Updates: 

And the Winner of the Spring Paleo Challenge is........

 

Kathy Langlois!!! 

 

Kathy only cheated 2 timnes throughout the 6 week challenge , improved her fitness scores and lost body fat. Well done Kathy!  

 

This Saturday:

Games Open WOD: Thrusters and Pull ups: Saturday, 9am. Athletes get to the gym between 8:00am and 8:15am. 

Come on Team CrossFit Portsmouth!! with a big effort this week, we could be going to the Regonials in June!!!! 

Warm up:

Tag (outside) 

If raining: dynamic warm up inside 

 

Skill 

Chest to bar pull ups!

 

WOD 

Team WOD! 

AMRAP 15 minutes 

You and a partner must complete 9 total laps around the building (200m) while carrying a 45 lbs plate. While your partner is running:

 

You try to rack up as many points as possible by doing the following:

point system 

1 Burpee: worth 3 points 

1 Kb Swing (53#/35): worth: 2 points 

1 Med ball slam (20#/12) worth: 2 points 

1 Air Squat worth: 1 point  

1 Push up worth: 1 point 

 

Once you have completed 9 total laps, there will be a wheel barrow/ leap frog race! Start at one end of the gym (marked off by cones) and make it to the other end. You can either use the human wheel barrow method or leap frog method. Each time you complete a lap (from one side of the gym, to the other) you get 5 points.  

Team with the most points wins a paleo kit!!

 

Cool down:

Roll 

Thursday WOD 4-28-11

Elizabeth 

Updates: 

We will crown a winner for the Spring Paleo Challenge on Friday. Nice job to everyone who gave it an honest try! A lot of you made some spectacular progress! 

The last Open Games WOD will be held on Saturday. Currently our team is in 20th place! The WOD will start at 9am. Athletes plan on getting to the gym between 8:00am and 8:15am. 

Stop by and route everyone on!!!

 

 

 

Warm up 

Push the prowler sled for 10 mins (outside if its nice.)

 

Strength 

Find Front Squat 1 rep max. 

 

WOD 

AMRAP 8 minutes 

7 Hang power snatch (115#/75)

14 Box jumps  (24"/20)

 

Challenge 

Roll with barbell 

Wednesday WOD 4-27-11

Matt T and Mr. Clean 

 

Updates: 

Wednesday night between 6pm and 7pm is the last time to get your bf% taken. Be sure to send your paleo points in by Thursday. 

 

Warm up 

2 rounds of:

45 seconds of: OH squats with pvc then: 15 seconds of rest

45 seconds of: jumping jacks then: 15 seconds of rest

45 seconds of: kb swings to eye level (44#/26) then: 15 seconds of rest

45 seconds of: dislocations with pvc then: 15 seconds of rest

 

Skill 

Push Press

 

WOD 

5 rounds for time of: 

8 push presses (115#/75)

12 KB swings (70#/ 53) 

16 burpees 

 

Challenge 

2 minutes max push ups 

 

Tuesday WOD 4-26-11

Nate
 

Warm up 

750m row slow 

500m row moderate 

250m row sprint!

Joint mobility 

 

Skill 

review Thruster and chest to bar pull up standards 

 

WOD 

AMRAP 7 minutes:

3 Thursters (100#/65) 

3 Chest to bar Pull ups 

6 Thrusters 

6 C2B Pull ups 

9 Thrusters 

9 C2B Pull ups 

Continue to add 3 reps to each movmenet until mtime expires 

 

Challenge

Foam Roll

Monday WOD 4-25-11

Chiropractor Whitney 

 

The Spring Paleo Challenge Wraps up today!!! 

Be sure to send in your points to ericmorris4@gmail.com by Thursday.  

We will be checking body composition from 6pm to 7pm on Monday and Wednesday night.

Come in, get pinched and fnd out how well you did throughout the last 6 weeks. 

 

Games Update!

Here it is, the last Games WOD of the 2011 CrossFit Games Open. The WOD is: 

7 min AMRAP of: 

3 thrusters (100#/65) 

3 chest to bar pull ups 

6 thrusters 

6 C2B pull ups 

9 thrusters 

9 C2B pull ups 

Continue adding 3 reps to each movement until time expires. 

We will be completing the Games WOD on Tuesday this week and on Saturday at 9am. Bring your A Game!!

 

Warm up

3 rounds of: 

15 push press 45/33

15 walking lunges on each leg 

15 KB swings 44/26

 

Skill  Paleo Challenge test #1 

Max Pull ups 

Complete as many pull ups without dropping off the bar. Record your score. 

 

WOD  Paleo Challenge test #2 

500 m row 

40 squats 

30 sit ups

20 push ups 

10 pull ups 

 

Challenge  Paleo Challenge Test #3 

max burpees in 90 seconds

 

Friday 4-22-11 WOD Reminder: the Afternoon class on Fridays is at 5:30pm not 5:00pm

Olympic Weightlifting with Ivan 

Coach Ivan 

 

Ivan has been coaching Olympic lifting for over 20 years and builds a TON of technique practice into his classes. 

These classes are vital to increasing your technique, strength and power, all atributes that a good CrossFitter should strive for. 

 

Reminder: 

We will be holding the Games #5 WOD Throwdown tomorrow (Saturday) at 9am. Athletes: show up at 8:00 to 8:15am. 

This WOD is a good one!!!!

 

 

Thursday 4-21-11 WOD

Firefighter Eric after the warm up!!

T-BONE getting low on that sled.....

 

Updates:  

We will be holding The Games WOD this Saturday at 9am for anyone who is down to crush WOD #5!

We will start the heats at 9:00am so make sure you get to the gym between 8:00 and 8:15am. Bring your Game Face!!!! 

 

 

Warm up 

foam roll and lacrosse ball: 5 minutes

joint mobility

500m row

 

Skill 

weighted push ups! Try 3 sets for 5 reps. Increase the weight on each set.

 

WOD 

 4 rounds of: 

400m run

20 push ups 

20 mountain climbers on each leg 

 

Challenge 

5 turkish get ups on each arm. Not timed. Choose a weight that will challenge you!

Wednesday 4-20-11

 

Stacy kickin some A$$
 

The CrossFit Games WOD # 5: (Anyone up for some more wall balls??? hahahaha)

20 min AMRAP 

5 Power Cleans 145#/100

10 Toes to Bar 

15 Wall Balls  (20#/14) 10 ft target /9ft target

 

Spring Paleo Challenge Update:

The Spring Paleo Challenge ends this Monday, April, 25th. If you are competing in the Challenge, count all your points up to Sunday Night, April 24th (Yes, you are off the hook on Monday for food, but remember you still have to finish your Baseline WODs!)

Email me: ericmorris4@gmail.com, your TOTAL points for the challenge by Wednesday, April 27th.

Do the Baseline WODs on Monday April 25th in Class.

Get your body composition measured either Monday night from 6:00pm to 7:00pm or Wednesday night from 6:00pm to 7:00pm.

We will crown a winner on Friday, April 29th and promptly go to The Decks downtown for some non-paleo fun!!!!

 

Warm up 

jump rope 3 mins

racetrack warm up 

 

Skill 

 Review WOD #5 movements 

power clean 

toes to bar 

wall balls 

WOD 

 20 Min AMRAP 

5 power cleans 145/100

10 Toes to bar 

15 Wall Balls (20#/14) 10 ft/ 9ft target

 

Challenge 

Foam Roll!

Tuesday WOD 4-19-11

Tess 

 

Update: 

This is the last week of the Paleo Challenge!!! How is everyone doing?? Who has noticed an improvement in their performance? Post to comments. 

The Paleo Challenge will offcially end on Monday, April 25th. We will re-test all of our baseline WODs and re-calculate all measuremennts on Monday.  

Body composition measurements will be done on Monday from 6pm to 7pm and on Wednesday from 6pm to 7pm.

 

Need a recipe for a great paleo snack?? check out Super Hero News for a paleo muffin recipe Jill and Jeremiah were kind enough to send our way! 

 

Warm up 

You guessed it, 

Prowler pushes: 10 minutes  

 

Strength Wendler Front squats 

We have added one more week to the Front squat cycle to give you an extra week of stimulus. We will re-attempt our front squat max next week so go hard today! 

Set 1 @ 75% 5 reps

Set 2 @ 85% 3 reps

Set 3 @ 95% AMRAP

 

WOD:

7 minute AMRAP: 

Row 1000m Then with the time remaining, complete as many Wall Balls (20#/14) as possible  

 Score is reps of wall balls 

WOD Monday 4-18-11

Steph R.pulling hard!  

What are you doing with your fitness?? post to comments. 

 

Please welcome two future CFP Members Nicholas and Sophia Mills....Congrats Anthony and Holly!!!!!

Warm up 

2 rounds of:

row 500m

10 push ups 

15 lunges on each leg 

20 squats

 

Skill 

 Handstand push up 

 

WOD  5 rounds for time of:

7 HSPU 

10 Deadlifts (225#/155) 

13 kb swings (70#/53)

 

Challenge 

barbell roll on the legs!