CrossFit Portsmouth, NH

Thursday WOD 9-1-11

 

The 5:00pm class eating up some Front Squat Box Squats, doesn't get much better than that! 

 

Eric's Paleo Diet Seminar Eating success tip #2; be wary of bread and grains that resemble pirates!!!

Check out the reules and dates for the Paleo Diet Challenge by downloading the pdf below:

Download CrossFit Portsmouth Fall Paleo Diet Challenge

 

The gym will be CLOSED on Monday, September 5th in observance of Labor Day

 

Warm up 

10 minutes of turkish get ups!!!!

 

Skill 

Double under practice

Push press practice

 

WOD 

3 rounds for time of:

10 push presses (135#/95)

20 burpees 

50 double unders 

 

Challenge 

tabata dead hang pull ups 

Wednesday WOD 8-31-11

CrossFit Portsmouth at the Plane Pull 

 

 

Sneak preview of some of the useful information being covered in Eric's Paleo Diet Seminar:

Tip #1 Hire a full-time chef to prepare your tasty Paleo meals. 

Download the Paleo Challenge specifics by clicking on the link below 

Download CrossFit Portsmouth Fall Paleo Challenge

If you intend to go to Eric's Paleo Diet Seminar, please put your name on the list at the front of the gym. 

 

Note: 

The gym will be CLOSED on Monday, September 5th in observance of Labor Day 

 

Warm up 

2 rounds of: 

run 400m 

30 air squats 

15 push ups 

 

Skill 

set up for the WOD  

WOD 

 "Hogs Wild!"

Complete the following:  

40 wall balls (20#/14)

40 knees to elbows

40 push ups

40 med ball cleans (20#/14)

40 flutter kicks (1 rep is a kick on BOTH legs)

40 OH lunges (20 on each leg) 45#/25 

40 calories on the rower

40 box jumps (24"/20)

800m run  

 

Challenge

Tuesday WOD 8-30-11

Dave and Mr. Clean 

 

$9.99 for a can of Mammoth Chunks!? what a bargain!!!

 

Announcing the next CrossFit Portsmouth Paleo Diet Challenge!!! 

Start cleaning out your cupboards and fridges now because the next Paleo Challenge will start on September 12th and end on October 14th. 

Check out all the rules, standards and dates by downloading the pdf below:

Download CrossFit Portsmouth Fall Paleo Diet Challenge

 

Warm up 

for ten minutes: 

flip the tire 5 times 

bear crawl down the gym and back 

 

Strength

Box Front Squat 

Straight sets of:

4-4-4-4-4-4

(yes thats 6 sets of 4 repetitions)

to complete the box squat, position a box behind you and squat until you are sitting on the box. The box should be just tall enough so your hip crease is below parrallel of your knees.

to complete the rep. forcefully push your feet into the ground while keeping a lumbar curve in your back and stand up. 

Use 85% of your 1 rep back squat max on the Wendler Strength Chart as a guide for the weight you should use throughout your sets  

WOD 

Complete as many thrusters (135#/95) as you can in 4 minutes 

 

Challenge

Roll!!!

Monday WOD 8-29-11

There ain't nothing like lifting a barbell on Monday Morning!!!

 

 

 

 

In case anyone missed the Plane Pull that took place a few weekends ago, we just recieved pictures from the Wounded Warriors Foundation from the event. Check them out by clicking on the link below. They are really good!!!

Plane Pull Pictures

 

Hey!!! We have extra shares of Grass-Fed Beef left!! 

We have about 5 shares of grass-fed beef left from the meat shares we bought from A Wee Bit Farm a few weeks ago. If you would like to claim one of these tasty shares of meat, email Eric @ eric@crossfitportsmouth.com or just talk to Jason or Eric before or after class. 

The price is $65 per share and includes 10# of grass-fed ground steak. Claim one now before Eric eats it all!!!

 

Warm up 

3 rounds of the following 

With a pvc pipe: 

45 seconds of power cleans 15 seconds of rest 

45 seconds of Push Jerks: 15 seconds of rest 

45 seconds of dislocations: 15 seconds of rest 

 

Skill

Clean and Jerk 

 

WOD 

"The Hurricane"

21-15-9 of:

Clean and Jerk (135#/95)

Chest to bar pull ups 

 

Challenge 

 work on your ring dip or complete 3-3-3 ring dips with as much weight as possible 

Friday WOD 8-26-11

  

This is what it looks like when you back squat 335# for 3 reps at 175lbs body weight......

 

Jason's Beach Party!:

Sing up on the board in the gym! 

Where: Jason's House (1 Phillips Cove, Cape Neddick, Maine 03801)

When: 10am -3pm on August 27th 

What to bring: appetizer, dessert, beer, honey badger

Before hand: Mountain WOD at Mt. Agamenticus @ 8:00am 

 

 

Warm up

3 rounds of:

2 man makers with light dumbells

6 power snatches with a dumbell on each arm 

8 OH single arm squats with each hand

 

Skill

Rowing technique 

 

WOD

15 minute AMRAP of:

Partner 1 completes

250m row  

Partner 2 completes as many burpee pull ups as possible 

Switch exercises once partner 1 has finished the row 

Team who completes the most burpee pull ups wins!!  

 

Challenge 

2 minute AMRAP of Wall Climbs! 

Thursday WOD 8-25-11

 

 

 

Box squats at the new box! 

 

Jason's party is this Saturday from 10-3pm! 

 

 

Sign up to bring an appetizer, dessert or anything else on the board in the gym!

The address is 1 phillips cove. Cape Neddick, ME 

 

Hope to see everyone there!!!

Warm up 

Dynamic warm up  

 

Skill

Toes to bar

Deadlift  

 

WOD 

3 rounds for time of:

400m run 

16 Toes to Bar 

8 deadlifts (245#/165)

 

Challenge

3 rounds:

max distance row in 30 seconds. rest 30 seconds and repeat 2 more times! 

Wednesday WOD 8-24-11

Beach Party:

Where: Jason's House (1 Phillips Cove, Cape Neddick, Maine 03801)

When: 10am -3pm on August 27th 

What to bring: appetizer, dessert, beer, honey badger

Before hand: Mountain WOD at Mt. Agamenticus @ 8:00am 

 

 

Warm up 

flip the tire 5 times 

then complete: 

21-15-9 of 

med ball cleans 

burpees 

 

Strength

Box Squat 

Straight sets of:

4-4-4-4-4-4

(yes thats 6 sets of 4 repetitions)

to complete the box squat, position a box behind you and squat until you are sitting on the box. The box should be just tall enough so your hip crease is below parrallel of your knees.

to complete the rep. forcefully push your feet into the ground while keeping a lumbar curve in your back and stand up. 

Use 85% of your 1 rep back squat max on the Wendler Strength Chart as a guide for the weight you should use throughout your sets  

 

WOD 

7 minute AMRAP of

24 double unders 

12 hang power snatches (95#/65)

 

Challenge

Roll! 

Tuesday WOD 8-23-11

Will these sketchy characters be at the party??

 

Jason's party: The details 

When: Saturday, August 27th, 10am-3pm 

Everyone is invited to come up and have a good time!

the address is :

1 phillips cove, Cape Neddick  Maine 

Things to bring:

1. Appetiser, Dessert or PBR pounders for Eric. (we will have a sign up at the gym)

2. Flip flops or water shoes (The beach is rocky)

3.) Beach chairs and umbrella, lotion and a keen set of eyes for seaching for beach glass. There will be a prize for the the biggest piece found.

4.) Kids are welcome. We have duct tape for the carzy ones. 

5.) Stan up paddle boards, etc. Surfboards, not such a good idea...

6.) Good attitute!

 

Warm up 

with a 45/33lb bar, complete:

10 power cleans 

10 front squats 

10 push presses 

10 back squats 

10 Jerks 

Once you are finished, complete this list again with 10 additional lbs on each side of the bar 

 

Skill 

Review the pull up 

 

WOD 

 "Fran"

21-15-9

Thrusters (95#/65)

Pull ups 

 

Challenge 

100 Push ups for time 

Monday WOD 8-22-11

Beach Party and Saturday morning WOD!!!

Could this image get you through another week of workouts?!

Jason G. is throwing a CrossFit  Beach shindig this coming Saturday from 10:00am to 3:00pm at his new house. 

Everyone is invited to come up and have a good time!

the address is :

1 phillips cove, Cape Neddick  Maine 

Things to bring:

1. Appetiser, Dessert or PBR pounders for Eric. (we will have a sign up at the gym)

2. Flip flops or water shoes (The beach is rocky)

3.) Beach chairs and umbrella, lotion and a keen set of eyes for seaching for beach glass. There will be a prize for the the biggest piece found.

4.) Kids are welcome. We have duct tape for the carzy ones. 

5.) Stan up paddle boards, etc. Surfboards, not such a good idea...

6.) Good attitute!

 

 

Pre-beach party WOD 

We will be meeting at the base of Mt. Agamenticus at 8am where we can run up to the summit, get in a small WOD and then head down to Jason's house to the bach and grab lunch! 

 

 

Attention Ladies!!!!! 

CrossFit Portsmouth has a TEAM registered to compete at the Beast of the East in October. We need one more lady to step up and commit to the team to compete! 

So far the team consists of:

Chris Comtois 

Matt Tapply 

Tessa Mehlig 

If you are interested in competing with these fine folks, please email eric@crossfitportsmouth.com 

 

Warm up

3 rounds of:

row 250 meters 

bear crawl down the gym and back (the long way!)

15 kb swings (44#/26)

 

Skill

Review the WOD and go over technique for each exercise  

 

WOD

3 rounds of the following

1 minute of Push Presses (135#/95)

1 minute of burpees

1 minute of KB swings (70#/53) 

1 minute of box jumps (30#/24)

1 minute of rest 

 

Challenge 

Bar hang for time! (Katie J vs Jason J) whos hands will bleed first?

Friday WOD 8-19-11

CFP: we make strong athletes even stronger 

 

Update: 

 

Our own Cait Latham is moving away this weekend so we are all getting together to send her off this Friday night! 

Lexis's joint has offered to exclusively host our party so come on down and have some fun with all your CrossFit friends! 

Here's the detiails:

What: Cait L's going away partaaay

Where: Lexis's Joint : 212 Islington Street Portsmouth, NH 03801

When: Friday night : 7:45pm 

Who: Everyone

Bring: a big appetite!!!

 

 

 

Warm up 

With a partner:

Complete a building run

Then complete 70 push ups and

8 bear crawl lengths of the gym!! 

 

Skill

Set up for the WOD 

 

WOD In teams of three: Complete:

2 miles of running 

150 medicine Ball Cleans (20#/14) 

150 push presses (115#/75)

 

Challenge

Handstand hold for time