CrossFit Portsmouth, NH

Friday WOD 7-1-11

The 6amers....what a bunch

 

Update!

Hey You! Yeah I'm talking to you. I heard your interested in getting into competitive crossfitting!? Well your in luck, we will be holding a meeting on Wednesday at 7pm for anyone who is inerested in competing in the upcoming Beast of the East Competition and the Garage Games. 

The Beast of the East looks like it will be a seriously competitive competition, whereas the Garage Games look to be more focused around fun and community support. Check them both out below. 

The Beast of the East 

The Garage Games 

Email Eric at ericmorris4@gmail.com if you are interested for have any questions!!

Up for a BBQ this Sunday?? Kara Welsh from the gym is throwing down this Sunday and is welcoming all Crossfitters to attend! read below:

 

Hello All,

Hope you are all doing well and enjoying the summer so far. I am making a last minute holiday event, but all for good fun! Come one come all for a casual BBQ Sunday evening and then a short walk to the Portsmouth town fireworks. Details on location and time listed below.

 

Location:

Kara' House

39 Brewster Street

Portsmouth, NH

603-531-0031

 

Date and Time: 

Sunday July 3rd

6:00pm- 9:00 pm

Fireworks start at 9:15 pm at the middle school. This is a quick 10 minute walk from my house.

 

Details: 

Light fare- snacks and appetizers

Grill- Please bring what you would like grilled. We will have a small selection of meat and veggies.

Drinks- There will be a selection of water, soda, juice, beer and wine. Please bring anything specific you would like.

Chairs- I have some chairs, but you may want a blanket or beach chair for the fireworks.

Parking is all on street in my neighborhood. There is usually enough within a few blocks of the house.

Hope you all can make it. Please pass along if I missed anyone! Kids are more than welcome! There is a great park at the end of the street for all ages.

Cheers,

Kara

 

Note: The gym will be CLOSED on Monday, July 4th in observance of Independence Day. Have fun!

 

Warm up

Grab a partner.

Together, complete:

Partner 1 :farmers carry with either dumbells or kettlebells around the building

Partner 2: portion the following exercises in any way you want to complete:

50 push ups

100 mountain climbers 

50 med ball cleans (20#/14)

Once partner 1 returns, switch 

 

Skill

Work on your summer goal! 10 to 15 minutes

 

WOD 

With a partner complete:

run 400m 

50 clean and jerks (75#/55)

75 power snatches (75#/55)

100 box jumps (24#/20)

150 double unders 

run 400m 

Challenge

copious amounts of high fives and/or fist pumps 

Thursday WOD 6-30-11

Who's gettin strong??? Jill is!

 

Note: The gym will be CLOSED on Monday, July 4th in observance of Independence Day. Have fun!

 

Warm up

3 rounds of:

45 seconds of: dislocations with PVC: 15 seconds of rest

45 seconds of: Curtis P's with PVC: 15 seconds of rest

45 seconds of: OH squats with PVC: 15 seconds of rest

 

Skill

hang power clean

 

WOD

Hang power clean 

3-3-3-3-3

 

Challenge

Tabata Toes to bar/knees to elbows

Wednesday WOD 6-29-11

Natalie and the 9am crew puttin' it up!

 

Note: The gym will be CLOSED on Monday, July 4th in observance of Independence Day. Have fun!

 

Warm up 

3 rounds of:

row 350m

15 push ups

30 air squats

 

Skill 

Push Press

 

WOD 

5 rounds of:

3 Minute AMRAP 

3 push presses (135#/95)

6 burpees 

9 mountain climbers on each leg 

rest 1 minute in between rounds 

 

Challenge

Find an area of your body that needs more flexibility and work on it!!!

Tuesday WOD 6-28-11

 

Marathon Mike working hard!

 

Update:

Did you get inspired watching the Northeast Regionals? Dying for a taste of CrossFit competition?? Need a goal to push you that much harder in your workouts??

Well here is your chance to compete!!

This October 8th and 9th, The Beast of the East Competition will be held in Durham Connecticuit and looks like it will be a serious event, drawing some of the best athletes from around the east coast.

The competition will be two days and involve multiple workouts. There is also no scaling for any of the workouts.

You can compete as an individual or as a team. The teams consist of 2 men and 2 women.

If you are interested in competing, please email Eric at ericmorris4@gmail.com, and also check out the Beast of the East site by clicking here.

 

Note: The gym will be CLOSED on Monday, July 4th in observance of Independence Day. Have fun!

 

 

Warm up 

10 minutes of turkish get ups 

 

Strength

1. Find 1 RM back squat 

We will be finding our back squat max today to get ready for the next cycle of the Wendler program which will be back squats!! 

2. Once you find your back squat max, take 70% of that number and complete 1 set of 20 reps. Try to get all the reps UNBROKEN!

 

This is how excited you should be about wendler back squats. I'm serious.

 

WOD

7 minute amrap 

10 kb swings (70/53) 

10 push ups 

 

Challenge

roll!

Monday WOD 6-27-11

Will we see a Monday Morning comeback this week!?

 

 

Update:  We have Paleo Kits!!!!! We got a bunch of new flavors in so stop by and load up! 

 

Warm up

with a dumbell, complete 2 rounds of:

5 power snatches on one arm

5 OH squats on one arm

switch arms. 

rest 30-60 seconds them complete 2 rounds of:

5 thrusters on one arm

 

Skill

Muscle up

 

WOD

5 rounds for time:

4 muscle ups 

8 thrusters (135#/95)

400m run 

 

Challenge

How many handstand push ups can you do in 90 seconds?

Friday WOD 6-24-11

Nothing like a post-wod beer

 

Warm up 

with a partner complete: 

50 burpees 

75 air squats 

50 pull ups 

You may not begin the next exercise until you have finished all of the reps of the first exercise 

 

SKill 

Work on your summer goal: 10 - 15 minutes 

 

WOD

With a team of three, complete:

400m run then:

Same rules apply as the warm up, you may not continue on to the next exercise until you have completed all of the reps of the first exercise. 

100 overhead lunge steps (45#/25)

100 push ups 

100 wall balls (20#/14)

100 med ball cleans (20#/14)

400m run 

 

Challenge 

Post WOD refreshments?!

Thursday WOD 6-23-11

anyone want to deadlift like tess? Today's WOD will help you with that!!! 

 

Warm up 

Push the prowler sled: 10 minutes 

 

Skill

Deadlift

 

Strength 

Deadlift 

5-5-5-5-5

This workout is meant to be heavy!! 

After you have finished all 5 sets, you should feel almost like you feel after a hard met-con. Yes thats right, you should feel exhausted.  

Building your strength in a fundamental movement such as the deadlift will make everything you do in CrossFit easier. This is an important class to come to and work hard at. 

 

Challenge

Max burpees in 3 minutes 

Wednesday WOD 6-22-11

Jeremiah and Tessa getting interviewed after they crushed the deadlift/box jump WOD this past weekend! 

Here is the video of that WOD in case you missed it! 

 

 

If you have not picked up your Team CFP shirt yet, make sure you do this week! The shirts are $30. Please bring cash or a check when you pick up your shirt! 

 

Warm up

3 rounds of:

with a bar (45#/33)

45 seconds of back squats, 15 seconds of rest 

45 seconds of hang power cleans: 15 seconds of rest 

45 seconds of squat snatches: 15 seconds of rest  

 

Skill 

Push Jerk 

 

WOD

5 rounds of:

8 push jerks (155#/105)

12 ring dips 

200m run 

 

Challenge 

spend 5 minutes stretching and opening the hips

Tuesday WOD 6-21-11

Team CFP

 

 

 

Warm up

2 rounds of:

5 Turkish get ups on each arm 

10 medicine ball cleans (20#/14)

row 500m 

 

Strength Wendler Thrusters!

All percentages are bade off of 90% of 1 repetition Maximum 

warm up

Set 1: 5 reps @ 75%

Set 2: 3 reps @ 85%

Set 3: AMRAP @ 95% 

 

WOD 

8 minute AMRAP of:

8 Chest to bar pull ups 

12 Kettlebell swings (70#/53)

 

Cool down 

Foam roll:

Quad 

Back 

Lat 

Lacrosse Ball: 

Lower leg 

Foot 

Shoulder 

 

Monday WOD 6-20-11

Nate's 205# Thruster!

 

Alison's OH Squat

 

Congrats to Team CrossFit Portsmouth for finishing in 13th Place out of 30 teams this past weekend at the CrossFit Northeast Regionals!!!!!

All of our athletes showed incredible heart and determination throughout the competition. You all should be proud of your performances!

A BIG thank you to all of our members that came down to cheer on the team!! You guys rock and gave the team ahuge amount of support!

 

For anyone who has pictures from the weekend, please send them to Eric @ ericmorris4@gmail.com so we can get all the photos together to throw up on the site. Thanks!!!

 

WAY TO REPRESENT CFP!!!!!

 

Warm up

3 rounds of:

100 jump rope swings

8 single arm Overhead lunges with a kettlebell or dumbell

16 mountain climbers on each leg

8 push ups

 

Skill

Squat clean

 

WOD

15 minute AMRAP of:

5 handstand push ups

10 squat cleans (135#/95)

15 burpees

 

Challenge

As many Overhead Plate lunges in 60 seconds as possible (#45/25)