CrossFit Portsmouth, NH

Wednesday WOD 2-1-12

Got kip?

 

Julie W. with some BIG mussels!!

 

Paleo Challenge competitors!!

You are all more than 2 weeks into the winter challenge! Congrats! How is it going? Are you having any cravings ? Have you broken down and have something non-paleo!? Let us know in the comments section. 

 

Warm up

3 rounds of:

250m row

10 one arm OH squats on each arm with a light dumbell 

 

Skill 

Power snatch

 

WOD 

3 rounds for time: 

1 minute of bar facing burpees

1 minute of power snatches @ 50% of 1 rm max 

1 minute of knees to elbows 

1 minute of thrusters @ the same weight used for the power snatches 

1 minute rest 

 

Challenge 

250m row, all out. 

Tuesday WOD 1-31-12

Can anyone rival Alison G's OH squat form? I don't think so! 

 

Got a good picture of a recent paleo meal??? send it to Eric at eric@crossfitportsmouth.com and it may end up on the site!!

 

How are YOU doing on the paleo challenge?? Notice any differences? If so, add yours to the comments to this post! 

 

 

Are you in for the love em' or leave em competition?? 

check out more info about the competition by clicking Here

 

 

 

Warm up 

10 minutes of: 

bear crawl down the gym and back 

100 jump rope swings 

 

 

Skill 

Work on the kipping, butterfly or chest to bar pull ups

 

WOD 

"Angie" 

For time:

100 pull ups 

100 push ups 

100 sit ups 

100 squats 

 

 

Challenge 

Ice your arms and roll  

Monday WOD 1-30-12

Heather G. and Charlie G. Liftin heavy Sh*t together. 

 

Amanda L. with her latest creation: pork tenderloin with Blueberry sauce!! 

 

Sign up for the upcoming Love em' of Leave em' competition on Saturday, February 18th. The competition will feature 3 WODS. You should be comfortable power cleaning 135 for guys and 95lbs for women and deadlifting 185 for men and 135 for women.

The teams will be one man and one women, and you DON'T have to be in a relationship with your partner!!!

Find out more info and how to sign up by clicking 

Here

 

Warm up

 row 1,000m 

10 push ups 

10 air squats

10 burpees 

10 lunges on each leg

10 pull ups 

 

Skill 

Squat clean and Jerk 

 

 

WOD 

CrossFit Open WOD #3 

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 110lb)
Jerk (165lb / 110lb)

 

Challenge

Tabata box jumps (30"/24)

Competitor's Class

There WILL be a Competitor's class this Saturday at 9:00am 

Here it is:

 

Warm up as a group

 

Hang Power clean 

Three heavy sets of 2 reps 

 

Squat Snatch

three heavy sets of 2 reps 

 

Pick 2-3 of the following movements and complete 3 sets. Pick a number of reps per set. 10-15 reps per set is recommended. Strive to do your sets UNBROKEN. Unlimited rest in between sets.

Toes to bar

Knees to elbows

Pistols

Handstand push ups

ring dips

pull ups

Muscle ups

Tall Box Jumps 

Wall Balls 

Push ups 

Friday WOD 1-27-12

Steve T. 

 

Need to warm up your bones?? Julie W. has a cure. Her Chicken chilli verde looks awesome! 

 

Sign up for the upcoming Love em' of Leave em' competition on Saturday, February 18th. The competition will feature 3 WODS. You should be comfortable power cleaning 135 for guys and 95lbs for women and deadlifting 185 for men and 135 for women.

The teams will be one man and one women, and you DON'T have to be in a relationship with your partner!!!

 

Find out more info and how to sign up by clicking Here

 

Warm up

3 rounds:

run 400m or row 500m

 15 burpees 

 

Skill

Review the WOD and crush it! 

 

WOD 

3 rounds of the following 

15 OH Squats with 40% of 1 rm 

15 ring dips 

15 OH lunges with (45#/25) plate 

15 wall balls (20#/14)

15 SDLHP with a kb (70#/53)

15 mountain climbers on each leg 

15 push ups 

 

Challenge 

Foam Roll!

Thursday WOD 1-26-12

 

Monica C. 

 

Jason G. Comes up big with a steak and egg frittata for dinner! Hell Yeah! 

 

Want a good way to celebrate Valentines day?? Compete with your siginificant other or just someone of the opposite sex (YOU DO NOT NEED TO BE AN ACTUAL COUPLE)  at the Love em or leave em competition at CrossFit Route 1  on Saturday February 18!! 

The competition will involve teams of one man and one woman. Rx weights used will include 135#/95)power clean and (185#/135) deadlift.  

Find out more information by clicking Here

 

Warm up

row 1000m 

10 one handed power snatches with a light dumbell on each hand 

10 one handed thrusters with a light dumbell on each hand 

20 med ball cleans (20#/14)

 

Skill

Thruster! 

 

WOD 

Ladder from 10-1 of:

thrusters @ 70% of 1 rm 

bar facing burpees

 

 

Challenge

How many air squats can you do in 1 minute??

Wednesday WOD 1-25-12

Charlie Sr. Lookin young!!

 

Tobi E. has a fishy idea! Scallops over pureed kholrabi and steam swiss chard.

 

Have you made something delicious and want to show it off?? send a picture to Eric at eric@crossfitportsmouth.com 

Warm up 

3 rounds: 

45 seconds of light kb swings (35#/26): 15 seconds of rest

45 seconds of jump rope: 15 seconds of rest  

45 seconds of mountain climbers: 15 seconds of rest  

 

 

Skill

chest to bar pull up

 

WOD

4 rounds of: 

3 min AMRAP 

6 chest to bar pull ups 

6 KB swings (70#/53)

18 double unders or 48 singles 

 1 minute of rest in between rounds 

 

Challenge 

1 minute: max push ups 

Tuesday WOD 1-24-12

Team 4-Play Jason G. Alison G. Whitney S. Anthony. M

 

Team Purple Corbas. Stacy S. Kellen. G Steve T. Monica C.

 

Team CrossFit Portsmouth #3 Charlie Sr. Charlie Jr. Noel C. Heather G.

 

 

Julie with some ahi tuna and veggies. Nice work!! 

 

The CrossFit Games are coming Soon!!! 

Keep training hard. The Open starts the week of February 22nd

Check out the latest information, such as the regional dates Here.

 

 

Warm up

Joint mobility then: 

21-15-9 of:

Row for calories

Deadlifts with a light bar

Push press with a light bar

 

Skill

Kipping toes to bar 

 

WOD

3 rounds for time of:

400m run 

12 deadlifts @ 60% of 1 rep max 

16 toes to bar 

 

Challenge

Practice your muscle up!

 

Steve's Paleo Kit group order.

CFP is placing an order for Steve's Paleo Kits. If you place an order for 25 units you will receive a 25% discount off the retail price plus free shipping. Click on the (Steve's)  link below and email a list of what you want to Jason@CrossFitPortsmouth.com  We am placing the order at 3:00pm on Friday Jan 27th so do not miss out!  If you can not place an order for 25 units, don't worrk we are bringing in some kits to sell at the gym. I will need your payment in full prior to placing your portion of the order. thanks, Jason

Steve's Paleo Kits

Monday WOD 1-23-12

Congrats to the 4 teams that went down and competed at the "Not Your Average Joe CrossFitter" Competition on Saturday!! Almost everyone set pr's in their Clean and Jerk and OH Squat! Awesome job guys!!

 

 

Team Honey Badger Won! Nice work Jill, Tess, Jeremiah and Eric!

 

 

 

 

Warm up 

Dynamic Warm up  

 

Baseline WOD #3

"Baseline WOD"

For time: 

500m row 

40 squats 

30 sit ups

20 push ups 

10 pull ups 

 

Strength

Power Clean 

3-3-3-3-3

Use 85% of your max

 

Challenge 

Group Stretch