CrossFit Portsmouth, NH

Monday WOD 8-1-11 New Location: 210 west rd unit #9

CFP has successfully moved to our new home at 210 west rd unit #9 

a BIG thank you to all of you who donated your time and effort to make the move possible. We couldn't have done it without you!!! 

The gym will be going through a lot of changes over the next few weeks so bear with us as we find everything a new home.

 

Warm up 

3 rounds of:

row 250m 

15 kb swings 44#/26 

20 OH squats with pvc pipe

 

Skill 

hang power clean + push jerk 

strategize for the WOD 

 

WOD

"DT"

5 rounds for time of:

 

12 deadlifts (155#/105)

9 hang power cleans (same weight)

6 push jerks (same weight)

 

Challenge 

Flip the tires!!!!!!

Friday WOD 7-29-11 Moving Day! We will be moving after the 9:00am class.

Here is a picture of our new location (210 West Road #9). We will be moving after the 9am class and the only class cancelled is the 5:30pm. If you would like to help please stop by either locations on Friday or Saturday. There is plenty to do and Eric, Jenn and I would really appreciate your help. Even if it is for only an hour. Thanks, Jason 

Warm up 

 3 rounds

10 Box jumps (24"/20")

15 Push ups

20 OH Walking Lunges (25/15#)

 

Skill

 Squat (Squat therapy) 

WOD 

4 Rounds

400 m Run

40 Squats

Challenge

 Tabata Situps

Thursday WOD 7-28-11

Warm up

Push the prowler sled for 10 minutes 

 

Strength

Back squat 

5-5-5-5-5

These are "straight" sets meaning,  you will warm up  and then use 90% of you 1-rep max according to the wendler chart for all 5 sets 

 

WOD 

descending ladder from 10-1 of:

ring dips  

Power snatches (75#/55)

 

Challenge 

group stretch 

Wednesday WOD 7-27-11

We are MOVING!!!!!

 

The zoning of our new building got approved so we will start moving the gym effective Friday! We will start moving the equipment from the gym to the new gym after the 9am class on Friday.

 

Stop by and help out if you can!!!!!

There will be no 5:30pm class on Friday

 

 

the CrossFit Games Finals are this weekend! you can watch all the super strong athletes, and Brent with Team Route 1 compete live by visiting games.crossfit.com

ESPN 3

 

plane pull!!

Team CrossFit Portsmouth is now 18 members strong and very close from meeting its fundraising goal for the Wounded Warriors Foundation! 

If you would like to donate or join the team, follow the link below

Team Crossfit Portsmouth

 

 

 

Warm up 

Jump rope 3 minutes then:

3 rounds of:

10 push presses (45#/33)

20 air squats 

 

 

Skill 

Push/Split jerk

 

WOD 

10 minute AMRAP

5 Push/Split Jerks (165#/115) 

30 double unders 

 

Challenge 

max push ups in 90 seconds 

Tuesday WOD 7-26-11

 New GYM!!!!

 

 A rough sketch of what the new gym will look like.......

 

Barring any unforseen hang ups, we should be granted a zoning permit for the new spot this Tuesday night.

We hope to move this Friday, Saturday and Sunday and be ready for classes on Monday. The new gym address is: 

210 West Road unit #9 

Portsmouth, NH 03801 

If you are free on Friday, Saturday or Sunday and to help out, we would really appreciate it!  

 

Plane Pull 

Team CrossFit Portsmouth is now 18 members strong and less than $150 away from meeting its fundraising goal for the Wounded Warriors Foundation! 

If you would like to donate or join the team, follow the link below

Team Crossfit Portsmouth

 

 

Warm up 

3 rounds: 

250m row 

10 push ups 

15 OH lunges on each leg with pvc pipe

 

Skill 

Work on your Summer goal!: 10-15 minutes 

 

WOD 

for time: 

10 handstand push ups 

20 sumo deadlift high pulls (75#/55) 

30 toes to bar 

40 Overhead squats (75#/55) 

50 burpees

60 pull ups  

 

 

Challenge 

Select either a pull-up/dip/or muscle up and try:

3-3-3 with weight added!!!

 

 

Monday WOD 7-25-11

Warm up

Dynamic warm up!!!

 

Skill

Deadlift

 

WOD 

5 rounds for time of: 

9 deadlifts (275#/185)

18 wall balls (20#/14)

200m run 

 

Challenge 

Roll/ use the lacrosse ball for at least 5 minutes  

Friday WOD 7-22-11

Heads up on Moving the Gym.....

Yep that's right, CrossFit Portsmouth is moving! 

We have to go to the town this Tuesday to get a zoning variance for the new location, however if all goes well we are planning to move next weekend (July 29th - July 31st) into the new space. 

So we need your help!!!!! Again, we must wait until the variance for the new building is approved, however if you are available to help us move on either Friday, Saturday or Sunday it would be GREATLY appreciated!! (or Eric is going to have a very sore back!!!)

If you come help us move, Eric will give you a high-five and/or fist bump or maybe even a slap on the ol' back. Hows that for incentive????? 

 

Beef!!!

We have placed an order with A Wee Bit Farm for 300lbs of grass fed ground beef and a whole pig! 

the share for the cow will include 10lbs of ground beef for $65

The share of pig will include 10lbs of pig products for $55 

Please write out a check to Jason Goulemas or pay in cash when you get a chance. 

 

Plane Pull!!

 

We are $400 away from our fundraising goal!! Help Support team CrossFit Portsmouth as we DOMINATE a the plane pull competition during this year's air show. Seriously if other teams knew we have a team, they wouldn't even bother to sign up. I mean come on, we do harder warm-ups on a daily basis!!!

(Actual picture taken of Team CrossFit Portsmouth preparing for the plane pull) 

 

Again, the gym will MATCH up to a $1,500 donation to the Wounded Warrior Project if we reach our goal! 

Team Crossfit Portsmouth

 

 

 

Warm up 

Eat cookies for time......

ooops! I mean,

run 400m 

row 500m 

jump rope 3 minutes 

 

Skill 

rowing technique

 

WOD 

With a partner: 

row for calories 

50-40-30-20-10

While partner 1 rows, partner 2 will rest in the plank position.

If a team member falls out of the plank postion, there is a 10 burpees penalty for both team mates 

Fastest team wins!!!!

 

Challenge

With the same partner: Complete as many wall balls (20#/14) as possible in 5 minutes

Have a fun weekend!!! 

Thursday WOD 7-21-11

 

The plates beckon you to come play with them 

Quote of the day: "If you think lifting weights is dangerous, try being weak. Being weak is dangerous."

 

Plane Pull!!!

For all of you who signed up for the plane pull on the Whiteboard on the gym, Makre sure you sign up online by following the link below to ensure that you are OFFCIALLY on the team. There are only 5 spots left so sign up ASAP!! Also, for those of you who sign up before July 22nd, you will get yourself a FREE T-shirt!!!! 

Team Crossfit Portsmouth

ALSO: If we meet our $1,500 goal, CrossFit Portsmouth will match the money DONATED!!!!

 

 

 

 

Warm up 

complete 5 minutes of man makers (30#/20)

complete 5 minutes of Turkish Get ups (35#/26)

 

Skill

double under practice: try to hit 10, 20, 40, 100, etc in a row!!!

 

WOD 

3 rounds: 

1 minute of toes to bar 

1 minute of double unders 

1 minute of mountain climbers 

1 minute of push ups 

1 minute of kettlebell sumo deadlift high pull (70#/53) 

1 minute of rest 

 

Challenge 

Tabata box jumps  (30"/24) 

Wednesday WOD 7-20-11

With CrossFit!!!!

 

 

Without CrossFit :(

 

Are you glad you have CrossFit!?

 

 

The Beast of the East 

Anyone who is interested in competing in the Beast of the East Competition this October, please contact Eric. Email him @ eric@crossfitportsmouth.com 

 

Plane Pull!!!

For all of you who signed up for the plane pull on the Whiteboard on the gym, Makre sure you sign up online by following the link below to ensure that you are OFFCIALLY on the team. There are only 7 spots left so sign up ASAP!! Also, for those of you who sign up before July 22nd, you will get yourself a FREE T-shirt!!!! 

Team Crossfit Portsmouth

 

Warm up

3 rounds of: 

45 seconds of air squats: 15 seconds of rest 

45 seconds of push ups: 15 seconds of rest 

45 seconds of burpees: 15 seconds of rest 

 

Strength "Wendler Back Squats!" 

All percentages are based off of 90% of one repetition maximum 

Warm up 

Set 1: 5 reps @ 75%

Set 2: 3 reps @ 85%

Set 3: AMRAP @ 95% 

 

WOD 

"Death by Front Squat" (155#/105)

Perform 1 front squat in the first minute 

Perform 2 front squats in the second minute 

Perform 3 front squats in the third minute. 

Continue this pattern until you cannot complete the perscribed amount of front squats in the alotted minute. 

 

Similar, but different. Check out Mikko Salo completing Death by Clean and Jerk!!!

 

Challenge 

roll/ stretch 

Tuesday WOD 7-19-11

Lungin'

 

 

Plane pull!!!! 

 

Team CrossFit Portsmouth has raised over $1,000 so far for the Wounded Warriors Foundation!! The team needs to raise $1500 in order to compete in the airplane pull so help out if you can. 

Also, there are still spots on the team if you would like to help us pull that 98,000lbs jumbo jet!

to sign up or donate, follow the link below:

Team Crossfit Portsmouth

 

 

 

 

Complete the following is you get to the gym before class: 

 

 

Warm up 

3 rounds of:

6 OH squats with KB (35#/26) on each arm 

12 KB swings with the same KB 

18 burpees 

 

Skill 

Pull up

 

WOD 

4 rounds of: 

6 Push presses (135#/ 95)

12 chest to bar pull ups 

18 kettlebell swings (70#/53)

 

Challenge 

with a bar, (45#/33) AMRAP OH squats in 60 seconds