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(A snapshot of charlie II in his natural environment)
Charlie Jr. has made a reservation at www.OSGPaintball.com for 9:00am on Saturday, Oct 22 for the CrossFit Portsmouth Crew to play a full on paintball match!!!
We need to have a minimum of 10 people for a private game, but the more people the better!!!
If you are interested in playing, write your name on the back board of the gym ASAP. It is going to be fun!!!!
Dan M with another MEAN lookin' breakfast!!!
Snatch Clinic
Want to improve your snatch? Want to wow the ladies/men with your impressive Olympic lifts skills? Want to gain some olympic lifting skills in general??? Then come to the Snatch Clinic this coming Wednesday!!! the clinic will be held from 7:00pm to 8:00pm and will cover a copius amount of technique and strategy for practicing the lift on your own! Sign up on the board in the back of the gym.
Warm up
dynamic warm up
Skill
Double under practice
WOD
3 rounds: complete the following for max reps
1 minute of Double unders
1 minute of OH lunges (45#/25)
1 minute of Rowing
1 minute of: Wall balls
1 minute of rest
Challenge
Run 800m all out!
Here is Eric West showing off his culinary skills with a paleo taco! Looks pretty good!
Look at these bad boys!!!! Anthony and Holly Mills Wow the paleo crowd with some incredible meatballs!
Snatch Clinic
Join Eric on Wednesday night, October 5th from 7:00pm to 8:00pm to work on your snatch! This is a great time to improve your lift and improve your workouts! Sign up on the board in the back of the gym.
Warm up
flip the tire 7 times
run 400m
bear crawl accross the gym
15 toes to bar
Skill
Hang power clean
WOD
Descending ladder from 8 to 1 of:
Hang Power Clean (155#/105)
burpees
Challenge
3-3-3-3-3
Weighted pull ups
Former CFP members Vince McCall and Meredith McCall got hitched over the weekend! Congrats guys!!
Jason G with a spicy alternative to chicken and veal meatloaf! Looks darn tasty!!
Steph Ridge and Mike Murray cooked up somethin' special this past weekend....That is quite the paleo fiesta in a bowl!!!
How's Your Snatch??
Next Wednesday from 7:00pm to 8:00pm Eric will be leading a Snatch clinic to help you master one of the more challenging lifts in CrossFit. Come on in, improve your technique and have some fun!! Sign up on the board in the back of the gym.
Warm up
T-Spine mobility
500m row
35 air squats
15 burpees
Strength
Back Squat
2-2-2-2-2-2
This is a traditional back squat WITHOUT the box.
Use 95% on the Wendler chart to gauge the weight you will use
Challenge
Shoulder Press 10-10-10-10
Warm up and bang out 4 sets of 10 reps on the shoulder press
Team CFP in the latest team challenge stackin' up some tires!!
Paleo Challenge!
We are more than 2 weeks into the CrossFit Portsmouth Fall Paleo Challenge! How is everyone doing? Have any of you resisted chreating so far? What has helped you stay paleo?? Post a response to comments!
Dan M has a breakfast to beat: Thai Shrimp Saute!
Shrimp, Red Pepper, Kale & Garlic, sautéed in Coconut Milk and Thai Green Curry Paste
Chris and Katie Comtois are joining in on the paleo bonanza with some grass fed sliders! Delicious? they look like it!!!!
Warm up
2 rounds of:
45 seconds of air squats: 15 seconds of rest
45 seconds of push ups: 15 seconds of rest
45 seconds of lunges: 15 seconds of rest
45 seconds of scorpions: 15 seconds of rest
Skill
Deadlift
WOD
3 rounds
3 minute AMRAP of:
3 Deadlift (225#/155)
6 push ups
9 kb swings (70#/53)
1 minute rest
Challenge
Run 400m all out!
Jeff Wright comes up big with his latest concoction: Shrimp Cakes with Spinach Slaw & Coconut Almond Dressing
Warm up
With a bar (45#/33)
3 rounds of:
10 power snatches
10 thrusters
10 OH Squats
Skill
squat snatch
WOD
“Amanda”
9-7-5
Squat Snatch (135#/95)
Muscle up
Scale for the muscle up is 3 pull ups and 3 dips to every one muscle up
Challenge
Tabata knees to elbows
Diver Mike
Who's got stuffed peppers?? Tessa does!! check it out!
All paleo and all goooood!!!!
Warm up
2 rounds of:
400m
5 burpees
10 push ups
15 OH squats with pvc
Skill
Deadlift
WOD
with a partner, complete:
6 minute AMRAP of:
30 double unders
as many deadlifts @ 225#/155 as possible, then switch
rest 2 minutes then complete
6 minute AMRAP of:
30 mountain climbers
as many power snatches (75#/55) then switch
Challenge
Mark C.
Paleo Challenge update:
How are you feeling??
Are you feeling any different throughout the day than before the challenge? Are your workouts better? do you spring out of bed in the morning like a jack rabbit?! Post to comments.
A feast!
parsnips with cinnamon, sweet potatoes and pork chops!
Warm up
with a bar (45#/33)
3 rounds of:
10 deadlifts
10 hang power cleans
10 push jerks
10 back squats
10 squat snatch
Skill
OH squat/ handstand push up
WOD
21-15-9
OH Squat (115#/95)
Handstand Push ups
Challenge
weighted push ups
4 sets of 3 reps
Dan Marchibroda
Paleo Challenge
How are all of you doing? Post to comments what has been hard about the challenge so far and what tricks you have developed to make the challenge easier!
Here is a paleo dinner rendition from Big Nick:
Steak, raspberries, baby carrots, looks like someone is taking this thing seriously!
Warm up
3 rounds NOT for time of:
flip the tire 5 times
20 lunges (10 on each leg)
10 single arm dumbell thrusters on each arm with a light dumbell or kb
Skill
Power clean / strategize for the WOD
WOD
tabata power cleans (115#/75)
rest 2 minutes then:
5 minute AMRAP of:
8 ring dips
16 kb swings (53#/35#)
rest 1 minute
then row/run as far as possible in 3 minutes
Challenge
use the lacrosse ball you loosen up your hips!!
Hmmmmm what should be do today??.......Oh! I know! Heavy Squats! yeah!!!!
Fight Gone Bad 6
Check out all the Fight Gone Bad action captured by Anthony Mills by following the link belown. This past Saturday was a blast and a huge success as CFP raised over $2,200 for the Wounded Warrior project! Great job to everyone who participated!!
Also, here are the scores from this past weekends FGB
Paleo Challenge Update!
Hey CFP! What kind of delicious meals have you been cooking up? We all want to see them! Email or text Eric @ eric@crossfitportsmouth.com and you might have your paleo feast featured on a blog post!!!
Today is breakfast, Cait Cedarstrom Style!!!
Sausage, onions, red pepper all cooked in coconut oil = awesomeness!!!!
Hate black coffee?? try adding cinnamon to it! you might be surpirsed how good it tastes!
Warm up
thoracic spine mobility
row 500m
50 air squats
Strength
2-2-2-2-2-2
Box Front Squat
(yes thats 6 sets of 2 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 95% 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
5 Minute AMRAP
10 push ups
7 thrusters (95#/65)
Challenge
Roll the quads and Hamies!!!!
Wonder why we squat so much? So we can be as strong as this guy:
