Yep, thats a honey badger riding a unicycle.....
Warm up
row 1000
30 med ball cleans
30 push ups
Skill
Review the WOD
WOD
AMRAP 14 minutes
60 double unders
50 OH lunges (25 on each leg) with (45#/25#) plate
40 wall balls (20#/14)
30 toes to bar
20 thrusters with (135#/95)
10 muscle ups
Challenge
Breakfast at the Roundabout
Julie W. and Albie S.
Paleo Challenge Veterans:
Your Challenge ends on Monday. You can stop counting points at Midnight on Sunday night. Make sure you email Eric your points by Wednesday, February 29th.
We will be doing the baseline WODs in class on Monday, Tuesday and Wednesday of next week. If you miss a WOD, make sure you get it in and email your score to Eric at Eric@crossfitportsmouth.com
Get your body composition retested at the following times:
Monday:
7:00am
10:00am
4:30pm
7:00pm
Tuesday
4:45am
8:00am
10:00am
If you cannot make any of these times, email Eric to schedule an alternative time at eric@crossfitportsmouth.com
We will be completing the CrossFit Open WOD #1 on Saturday at 9:00am.
Competitors: Please arrive at the gym between 8:00am and 8:15am. We will be briefing the WOD at 8:30 and sending the first wave off at 9:00am sharp.
Everyone is welcome to come down and join in on the fun!! If you don't feel like doing the WOD, come on down to watch!!
Anthony Mills compiled a slide show of last year's CrossFit Open at CFP. Take a look!
CrossFit Games 2011 from Anthony Mills on Vimeo.
Warm up
9-15-21 NOT for time of:
double unders or attempts
thrusters with an unloaded (45#/33)bar
Skill
power clean
WOD
3 rounds for time of:
500m row
12 power cleans @ 65% of 1rm
21 pull ups
Challenge
how many double unders can you do in 2 minutes??
9:00am class. Do you feel like this after a WOD?!
Paleo Challenge Veterans:
Your Challenge ends on Monday. You can stop counting points at midnight on Sunday night. Make sure you email Eric your points by Wednesday, February 29th.
We will be doing the baseline WODs in class on Monday, Tuesday and Wednesday of next week. If you miss a WOD, make sure you complete it and email your score to Eric at Eric@crossfitportsmouth.com by Thursday of next week.
Get your body composition re-tested at the following times:
Monday:
7:00am
10:00am
4:30pm
7:00pm
Tuesday
4:45am
8:00am
10:00am
If you cannot make any of these times, email Eric to schedule an alternative time at eric@crossfitportsmouth.com
The CrossFit Open is here!!!!
We will be doing the Open WOD during Thursday's class and also on Saturday at 9:00am.
Everyone is welcome to workout on Saturday!!
If you plan on completing the workout on Saturday, make sure you arrive between 8:00am and 8:15am. We will be briefing the WOD at 8:30am and sending the first wave off at 9:00am sharp.
THERE WILL BE BREAKFAST AFTERWARDS!!!
Athlete's Meeting!
If you are serious about being your best during the Open this year, Eric is holding an Open prep meeting at 7:00pm on Thursday night.
Eric will go over how to properly plan your rest days around the Open WOD's and still make progress in your regular workouts.
Come on down and get a strategy going for the next 5 weeks!!
Note:
The Competitor's class has been moved to Sunday at 9:00am due to the Open.
Warm up
21-15-9 of:
power snatches with a 45#/33 bar
air squats
Skill
Review the Open WOD standards
WOD
2012 CrossFit Games Open WOD #1
Complete as many reps as possible in 7 minutes of:
Burpees
You must hit a target 6 inches above your outstretched hand for the reps to count.
Challenge
Front squat practice
work up to a heavy set of 2
Nate Moss
Attention Paleo Challenge Veterans!!
Your challenge ends next Monday!! You only have to count points up until Sunday night at midnight. Make sure to send your points to Eric at eric@crossfitportsmouth.com by Wednesday, February 29th.
Below are the time slots to get your body composition measurement retaken:
Monday:
7:00am
10:00am
4:30pm
7:00pm
Tuesday
4:45am
8:00am
10:00am
Email Eric at eric@crossfitportsmouth.com if you need to schedule an alternative time to complete your body composition.
Attention Athletes!!!
The first 2012 CrossFit Open WOD will be released Wednesday night at 8:00pm!!
We will be completing this WOD on Thursday as the regular WOD and on Saturday at 9:00am. Get ready!
Athlete's Meeting!
If you are serious about being your best during the Open this year, Eric is holding an Open prep meeting at 7:00pm on Thursday night.
Eric will go over how to properly plan your rest days around the Open WOD's and still make progress in your regular workouts.
Come on down and get a strategy going for the next 5 weeks!!
Note:
The Competitor's class has been moved to Sunday at 9:00am due to the Open.
Warm up
row 1,000m
20 OH squats with a pvc pipe
15 burpees
10 lunges on each leg with a light plate (25#/10) overhead
Skill
review proper wall ball, box jump technique
WOD
3 rounds of:
1 minute of box jumps (24"/20)
1 minute of wall balls (20#/14)
1 minute of burpees
1 minute of kettlebell swings (53#/35)
1 minute of rest
Challenge
1 minute of max mountain climbers
Jeff J.
Veteran Paleo Challenge Contestants!!
Your paleo challenge ends next Monday!!! Nice work so far and keep it up!
We will be re-doing the baseline wods next week during class on Monday, Tuesday and Wednesday. We will also be scheudling body compositions on Monday and Tuesday. Stay tuned for more info on that.
Siogn up for team CrossFit Portsmouth for the CrossFit Open by clicking here
Warm up
5 rounds NOT for time of:
10 push ups
15 air squats
Skill
Muscle up
WOD
15 minute AMRAP
3 muscle ups
8 OH squats with 60% of 1 rm
24 double unders
Challenge
run 400m all out
The CrossFit Open Starts this Wednesday. We will be doing the first Open WOD as the regular workout on Thursday's class and again on Saturday morning at 9:00am.
Sign up to become part of Team CrossFit Portsmouth by clicking here!
Congrats to all the teams that competed in the Love em' or Leave em competition this past Saturday!!!
Jeremiah and Jill came in 3rd overall! nice work!
Katie J and Jason J.
Stacey S. and Anthony M.
Chris C. and Katie C.
Tess M. and Eric M.
Warm up
run 400m
row 500m
3 minutes of jump rope
Strength
Push Jerk
1-1-1-1-1-1
Start with 90% of 1 rm and progressively work up above 95% of 1 rep max
WOD
8 minute AMRAP
8 goblet squats (53#/35)
12 ring push ups
Challenge
Foam Roll
We will have open gym this Sunday from 8am-10am.
John G.
Good Luck to all the teams competing in the Love em' or Leave em Competition this Saturday!!
Team 1: Stacey Spain and Anthony Mills
Team 2: Katie J and Jason J
Team 3: Tess M. and Eric M
Team 4: Jill W and Jeremiah R.
Team 5: Katie C. and Chris C.
Note: There will be NO open gym this Saturday. We will have open gym on Sunday from 8am -10am.
Jason G with Shrimp over cauliflower spanish style rice
Here it is!!! The Results of the New Member Winter Paleo Challenge!!
We had 21 members participate in this challenge and saw some awesome changes.
Here is your podium finishers:
We had a 3 way tie for 3rd place:
Ryan Zelov
Heather Rowan
Craig Thompson
Second place:
Brad Keller
Our overall winner is….
Clint Badger!!!
Clint lost 2.5 inches around his hips and his waist as well as 4% body fat!!!! Great work Clint!!!
Warm up
with a team of three complete:
100 mountain climbers
50 wall balls (20#/14)
50 box jumps (24"/20)
Skill
Review the kb swing
WOD
In teams of three complete:
250 KB swings (53#/35)
2.5 mile run (10 laps) or row 2500m
250 push ups
Partition any way you like. All 3 team members can work at the same time, however you cannot have more than 1 person working on a specific movement.
Challenge
how long can you hold a free handstand??
Ben G.
Jason J with cauliflower, beef and avocado!
Come help us send off Brain Carloni in style in the basement of the Portsmouth Brewery this thursday at 6:00pm!! Brian is deploying to the middle east soon so wish him well if you see him.
If you can't make 6, come later!! we will be there!!!
Note:
There will be NO Competitor's Class this Saturday at 9:00am
Warm up
Dynamic Warm up
Skill
Power Clean
WOD
10 min AMRAP
8 power cleans use 65% of your 1 rep max
12 burpees
Challenge
tabata lunges
Katie J.
Attention New Members who just finished the paleo challenge!! Don't give in to the angry noodle!! Celebrate being off the paleo challenge by all means with a few cheats here and there, however if you go overboard and eat 5 lbs of pasta, it WILL hurt. You have been warned!
With that said, Come on down to the Portsmouth Brewery this Thursday at 6:00pm to help us send off Brain Carloni as he is deploying to the middle east.
Brain, along with being a beast of a man is a great guy and we will him well on his Tour of Duty.
We will be meeting in the basement of the Portsmouth Brewery on Thursday at 6:00pm come on down. If you can't make it at 6, we will be there for a while for come when you can!!!
Warm up
row 1000m
30 med ball cleans (20#/14)
Strength
Front Squat
2-2-2-2-2-2
Use 90% f 1 rep max
WOD
complete the following as fast as possible:
21-15-9
pull ups
wall balls (20#/14)
Challenge
Foam roll
