Week of 12/10-12/14 WODS

(Mon)
WOD:

Emom x 21

1-  6 burpee box jump overs

4 clusters (95/65)

2- 15/12 cal row

3- 15 wbs

(Tue)
WOD

Part a

3 rounds

10 hspu with 3 sec negative

Rest 1 min

30 external rotation each arm

Rest 1 min

Part b:

3 x 10 strict pull up

If you can go ub add weight

Part c

Tabata

Strict press with empty barbell

(Wed)
WOD

14 min amrap

7 squat snatch (135/95)

14 ring dips

(Thur)
WOD

10-8-6-4-2

Bench press (185)

power clean

Rest 5 min

10-8-6-4-2

Power clean

Bench

(Fri)
WOD

Kelly

5 rounds for time

400m run

30 box jump

30 pull ups

Week of 11/26-11-30 WODS

Check out our 2019 Beginners Course Package in our event page!  Starts January 7th.

(Mon) 

WOD:

Emom x 20

10 wbs

9 burpees

Holeshot challenge

Hold on to 10 wbs 9 burpees and you only have to do 12 minutes of the emom.  If you fail you must complete the rest of the 20 minutes

(Tue)
WOD

For time

50 mtn climbers between each movement**Wod ends with 25 waiters squats

 

25 waiters squats left (50/35)

25 waiters squats right

50 t2b

25 waiters squats

25 waiters squats

(Wed)
WOD

Tabata push jerk

Rest 3 minutes

Tabata chest-to-bar pull-up

Rest 3 minutes

Tabata push-up

Rest 3 minutes

Tabata hang power snatch

(Thur)
WOD

Bench

4 sets building in weight

7 wide grip

7 regular grip

7 narrow grip

Super set with 3 push ups left hand on med ball

3 push ups right hand on med ball

(Fri)
WOD

17.5

10 rounds for time

9 thrusters (95/65)

35 dus

Week of 11/19-11-23 WODS

(Mon)
WOD:

5×5 back squat at 85% of 1rm

Rest 2 mins between sets

Finisher

Straight bar bicep curls!!!!

(Tue)
WOD
Every 4 mins for 4 rounds

75 dus

10 clean and jerks (135/95)

Max burpee over bar

Rest 1 min between rounds

(Wed)
WOD

Build to heavy front squat

Build to heavy push press

Build to max thruster

(Thur)
WOD

One wod

8am!

(Fri)
WOD

30 t2b

20 db snatch one arm

20 db snatch other arm

50 db box step overs

20 db snatch one arm

20 db snatch other arm

30 t2b

Week of 11/12-11-16 WODS

(Mon)

Veteran’s Day WOD 9:00am

(Tue)
WOD

20 min amrap

20 thrusters

20 pull ups

20 burpees

(Wed)
WOD

3 rep max oh squat

7 min amrap

3 bar mus

5 oh squats 155/105

(Thur)
WOD

NFT

4 rounds

5 skin the cat

10 strict c2b

20 ring pull overs

60 ft hs walk

(Fri)
WOD

FGB!

Three rounds max reps in the min one min rest after each full round

Wbs (20/14)

Sdlhp (75/55)

Box jumps (20)

Push press

Cal row

Week of 11/5-11/9 WODS

MON:

Strength:

Build to 3 rep pause deadlift

Pause 3 seconds above the knee

Then

10 min amrap

7 box jumps (30/24)

21 kb swing (70/53)

TUES:


Skill day

Hspu

5 rounds

10 burpee clusters

50 dus

10 hspus

WEDS:

Strength 15-20mins

bench

5-3-3-1-1-1-3-3-5

Build up and drop down the same way you went up

Teams of 2 you go i go 6 rounds total

20 cal row

20 db snatch (60/40)

20 lateral hops over the rower

15 min cap

THURS:

4 rounds through nft

 

Max distance plate farmers carry.  Finger hold

 

50 kb front rack wall sit steps

 

Max ub tb

 

25 bamboo bar press

FRI:

Min 0-10

5 min amrap

40 thrusters (95/65)

Max burpees over bar

Then

3 rounds dt in remaining time

Min 10-18

20 thrusters (115/75)

Max burpees over bar

2 rounds dt

Min 18-??

250 dus

1 round dt (135/95)

Athlete of the Month (September) – Kristen Paltz

Please join us in recognizing our September Athlete of the Month, Kristen Paltz!  She recently joined CFBF and has already proven herself to be a great addition to the community.  In the short amount of time with us, she’s already made great strides in her overall performance and brings enthusiastic energy anytime she’s in the gym.  Read more about Kristen below. Congrats and keep up the great work!

CFBF Athlete of the Month (September) – Kristen Paltz

What’s Your Athletic/Fitness Background?   

I played various sports when I was younger. The one sport that stuck, was soccer. I played through high school and joined summer leagues through college. I’ve joined different studios in the Portsmouth area for Barre, TRX, and spin. Now, I’ve joined CrossFit and when I’m not at CrossFit I’ll do yoga, pilates or go for a run.

Why Did You Join CFBF?

I get bored when I do the same type of workout all the time, and I wanted to mix it up.

Most Memorable WOD?

Well, I can’t say that I remember any, but I do like the ones where I can walk on my hands or use the rower.

Favorite CrossFit Movement? 

Split jerk

Biggest Challenge? 

Kipping movements.

Biggest Improvement?    

I would say my confidence with lifts.

Who is Your Superhero?

My mom. Her superpower? Making the best grilled cheeses when I visit.

Fun Fact about Yourself?

I like to travel to one place a year that I’ve never been. This year I was lucky enough to go to two! (England and Yellowstone National Park).

What Most Special About CFBF?

The coaches (awwwwww). I appreciate their patience, especially when I need to see a visual of a movement, a few extra times. 🙂

Any Advice for New Members?

Don’t give up! Classes can be intimidating at first, but stick with it and get into a schedule.

Athlete of the Month (August) – Dave Mercier

 

Please join us in congratulating Dave for being recognized as our August Athlete of the Month!  Dave has been working hard ever since he joined CFBF and has been a wonderful addition to our 6 am crew!  Read more about his journey below and remember, it’s never too late to start something new!  Keep up the great work, Dave!

CFBF Athlete of the Month (August) – Dave Mercier

What’s Your Athletic/Fitness Background?   

Reasonably unathletic after a couple years post-college, which is more than 25 years ago. Lots of golf, but have gone to chain gyms off and on over the years.

Why Did You Join CFBF?

Midlife crisis number two. Or 3/4 life crisis. I’m turning 50 this year and have been an insulin dependent diabetic for 17 years. Weight was up. Sugar was up. Decided that I need to do something about both. Dropped in and talked with Coach Chris. The environment is great! The coaching is tailored to beginners like me or athletes that are in fabulous shape. The encouragement and the early results keep me coming back.

Most Memorable WOD?

A few weeks ago with rowing machine—I was pretty certain I was going to puke when we were done. Wouldn’t have thought that the rowers were that tough.

Favorite CrossFit Movement? 

Not sure I have one (yet). I am seeing that I can do more—higher box on box jumps, more weight with squats, etc. I’m happy to be able to do most of the movements.

Biggest Challenge? 

Overhead movements are tough for me with a shoulder issue. Chris has been great with extra work I can do to help strengthen my upper body and my shoulder is slowly getting better.

Biggest Improvement?    

Endurance is much better. I feel better! I’m encouraged with progress and it allows me to get up super early for my hour plus drive to the gym.

Who is Your Superhero?

Coach Chris.  Anyone that can/will run around the parking lot with no shoes is super.

Fun Fact about Yourself?

I caught a pass from Drew Bledsoe. I went to a parenting seminar put on by his foundation a long time ago. I won the last prize given out and he reluctantly threw me a pass in a ballroom at a large hotel.  I could see that he envisioned me not catching the pass and knocking someone’s teeth out. The pass was at my chest so the only downside for him was me losing my breath if I missed it, but I didn’t.

What Most Special About CFBF?

I feel welcomed.  I was out of shape. Felt older than what I am, but was accepted from the beginning.  I like that the exercises are scalable and allow me to participate at my level. I’m happy to see that my level is increasing, even if at a measured pace.

Any Advice for New Members?

Take the coaching. Try things that you don’t think you can do. Be humble enough to understand what you can’t do and give yourself a goal to do more. Show up!

Athlete of the Month (June) – Jill Portnoy Donaghy

Jill joined our community less than a year ago and we’re so proud of the progress she’s made since—and not just at the gym! She’s trail running, hiking mountains and competed in her first ever CrossFit Open.  Everyone has an athlete within them and Jill rediscovered hers this year! Congrats Jill, keep up the great work!

CFBF Athlete of the Month (June) – Jill Portnoy Donaghy

What’s Your Athletic/Fitness Background?   

I was never much of an athlete….I played tennis in high school but mostly kept the bench warm! I never worked out consistently until I started CrossFit.   I decided to try CrossFit one day on a whim.  It was one of the best decisions I ever made!

Why Did You Join CFBF?

When I moved to Portsmouth from Connecticut last September, the first thing I did was look for a new CrossFit gym.  My friend had recommended CFBF and I am so grateful that he did.  Moving to a new place is not always easy, but finding this community has made all the difference.

Most Memorable WOD?

18.3.  When the workout was announced, I was bummed because the scaled version involved pull-ups.  Before this, I had only ever been able to do 1 pull-up (on a good day).  Somehow, I was able to get 17 in the workout!  They weren’t pretty, but I did it!

Favorite CrossFit Movement? 

Box Jumps 

Biggest Challenge? 

Double unders!

Biggest Improvement?     

My mindset.  I have done things that I would never have believed were possible when I started CrossFit on day one.  CrossFit has given me so much more confidence in all aspects of my life—from work to hiking with my husband.  I figure that if I can do CrossFit WODs, I can do anything!

Who is Your Superhero?

The coaches at CFBF are incredible.  Their dedication and hard work is inspiring.  Also, my husband who puts up with listening to me talk about CrossFit!  He is also the real athlete in our relationship and his work ethic is an inspiration! 

Fun Fact about Yourself?

I have spent a lot of time in jail…but never as an inmate (I’m a criminologist)!

What Most Special About CFBF?

The community! I am truly so grateful to have found CFBF when I moved to Portsmouth.  Everyone is so supportive and welcoming!  Even though I don’t love finishing workouts last, there is no better feeling than when the whole group cheers you on to the finish.  The amazing morning crew is what gets me up and going to the gym every morning! 

Any Advice for New Members?

Just keep showing up! If I can do this, anyone can! I couldn’t do a single push up when I started! Try not to compare yourself to other people.  It’s all about trying to be better than you were yesterday. And start writing down your times and weights so you can see how much you are improving! I wish I had done this when I started!

Athletes of the Month (May) – Tony & Lyndsey Bouzakine

Tony & Lyndsey are one of the OG couples of CFBF!   Since 2015, their humor, hard work, and infectious energy have made them a huge part of the CFBF family.  You’re guaranteed to have a fun time when they are around and they make the workouts that much more enjoyable (at least for everyone else). 🙂  We applaud their commitment to getting stronger and healthier and they are great role models for their daughter, Kennedy and everyone else they interact with.  Work hard, play hard are what the Bouzakine’s are all about and we couldn’t be happier to celebrate them as our May Athletes of the Month!  Congrats!  Learn more about their journey below.

CFBF Athletes of the Month (May) – Tony & Lyndsey Bouzakine

What’s Your Athletic/Fitness Background?   

Tony: I played soccer, tennis, and swam all through high school. Then when college came about, I discovered beer and my athletic pursuits became much less intense and more focused on 16 oz curls. I’ve never really “worked out” or went to the gym on any sort of consistent basis before CFBF.

Lyndsey: I was a basketball player until I wasn’t the tallest one anymore, I was a field hockey goalie until I dislocated my knee, and I played every other sport in order to keep up with my brother. I am also a flip-cup champion.

Why Did You Join CFBF?

We joined with a friend during a special promotion in 2015 and haven’t stopped since!

Most Memorable WOD?

Tony: 17.5! This was the first time I was able to string together more than a few double-unders in a workout and I was pretty happy with that. I also puked halfway through the thrusters on round 6 or 7 and somehow finished the workout so that is pretty hard to forget.

Lyndsey: We had just started CrossFit the month before and went on vacation right after our Beginners Course. We came back to the gym right in time for the Open to be our first group classes at CFBF (15.5).  Thrusters and rowing were extremely hard!  It was also the first time I met Josh Jasper, we judged for each other and we both almost died but somehow got through it!

Favorite CrossFit Movement? 

Tony: Clean and Jerk.

Lyndsey: DB Snatches and Double-Unders

Biggest Challenge?

Tony: My stamina. I love quick/short/heavy workouts, but anything that just keeps going is super difficult for me to keep my energy up and not take too many breaks. Also trying to not throw up.

Lyndsey: Pull-ups. My goal was to get 1 strict pull up by end of 2016, then 2017, and now 2018.

Biggest Improvement?  

Tony: Double-Unders. I spent a long time being very frustrated with doing sets of 2-3 doubles and then whacking my legs with the jump rope. Then something just clicked one day. No idea what it was that got me over the hump.

Lyndsey: Double-Unders and handstand push-ups (even with all the cake stacks Chris!).

Who is Your Superhero?

Tony: Our daughter, Kennedy. She’s constantly moving and playing and keeping us on our toes. Her single-minded determination is amazing, even though it’s usually focused on sweets and ice-cream.

Lyndsey: My mom. Even though she passed away last year from cancer, she is a very big motivating factor that pushes me to try new things and always work hard and party harder. Tequila burpees for all!!!!

Fun Fact about Yourself?

Tony: I moved to the US when I was 13 from Russia.

Lyndsey: I got certified as a Scuba diver when I was 11, but I will only do it in warm waters now so you’ll need to ask Tony to get you scallops!

What Most Special About CFBF?

The people. You can go get a workout at any gym, but the atmosphere and the community at CFBF is what got us hooked and has kept us coming back day after day.

Any Advice for New Members?

Even when you are feeling sore, get back in the gym! It gets better much quicker if you just keep moving. Also if you see multiple coaches around the gym in between classes and they ask if anyone wants to do a workout, the answer is always no. Yet we all say yes. 🙂

Athlete of the Month (March) – Hattie Johnson

Hattie is a rockstar mom of three and former Olympic athlete.  She’s responsible for corralling daily her two boys Lawson and Clayton and her daughter, CFBF kiddo athlete, Jenavee.  She was also an Olympic shooter who unknowingly brought Jenavee to the Olympics in 2004–she competed in the Olympics with little Jenavee in her STOMACH!  Hattie recently suffered a stroke but she’s not letting that stop her!  Her mom-strength and determination have been evident throughout her recovery.  She always comes in ready to work with an amazing attitude and that is why she is our March Athlete of the Month.  Please join us in congratulating Hattie and read more about her journey below.

CFBF Athlete of the Month (March) – Hattie Johnson

What’s Your Athletic/Fitness Background? 

My journey with fitness really started in High School. I had a really cool gym teacher that started a weight lifting class. The girls in the class didn’t want to “get bulky” so I lifted with the boys. I would work so hard in that class and when the boys would yell for me to spot them I felt so honored…..I still hold the girls bench press record!

Why Did You Join CFBF?

We moved to NH almost two years ago and every time I would pass CFBF on the highway its like it called my name (lol). I missed the gym I came form in North Carolina so much. It was a small functional fitness gym that concentrated on kettlebells and barbell work. It was more than a gym though, it was my family and my tribe. So, I decided to get brave and reach out to CFBF (WOW, I was going to try CrossFit!!) A meeting was scheduled and BAM, I got the pleasure of working out with the early birds. From that day, I could tell it was a special place and would be the place for me; I really should say my family.

Most Memorable WOD?

The most memorable for me was Festivus because I got to share that moment with Jenavee. BEST teammate EVER!

Favorite CrossFit Movement?

This is a tough one for me. I’m going to go with the clean and jerk.

Biggest Challenge? 

PULL-UPS. There will be a very serious taco party the day I get those darn things!!

Biggest Improvement?

Over all core strength, endurance and mental toughness!

Who is Your Superhero?

Truthfully, any woman of any age who is chasing down her dreams. There is such a bright light that shines from them that its contagious and inspiring!

Fun Fact about Yourself?

I was a 2004 Olympian for rifle shooting while I was in the Army. I found out I was pregnant with Jenavee two weeks before I flew out to compete in Athens Greece!

What Most Special About CFBF?

There are seriously so many special things about CFBF. The camaraderie and pride are unlike any place I’ve been. When you can be in EMS next door during Friday night lights and hear the cheering coming through the walls…seriously, who else has that much team spirit and support!?

Any Advice for New Members?

Don’t be afraid to try CrossFit. Forget about your age, forget about how in or out of shape you feel, forget about the fact that you might feel intimidated, forget about the fact that you might have physical limitations because guess what, there is a place for you at CFBF. I’m not going to tell you it will be easy because it will definitely challenge you. I want you to remember this though, when you are doing a WOD and you are really feeling challenged, pause for just a second and know that the person to your left and right, front and back are feeling the exact same thing as you because they are all pushing their own limits and the WOD wont last forever.  You can do anything for 3,5,7,10,12,15,20 minutes!