What...how does she...is that even...I'm speechless. I am without speech!

Concerned about the smiley face kettlebell with the bullet hole between the eyes. Never seen that before and wouldn't have thought it appropriate at the moment HQ...

Love the concept though

Crossfit NH!!!

Way to go Ashley

Love the dogs in crossfit...Maddox is a unit!. Great work Crossfit. Some heavy back squats guys, well done!

#2. Give it a rest! Not everything has to be commentary on social and political events does it?

I think she should turn her feet inwards a little bit more to stop her knees from buckling in and to activate her posterior more.

But did back squats two days ago. O_O

Must have more squats!

That's my kb, bullet hole, our sense of humor and my badass sister with that sick handstand! If anyone has issue with the design the kb weighs 106lbs, anyone who wants to come visit and can 1arm press, weighted pullup, turkish getup, weighted dip, goblet squat, and hit 20+ American swings with a full ROM can repaint it with their own colors. House rules!
Love you Ashley! Im so unbelievably proud of you and incredibly privileged to finally have you as a part of our wonderful crew at CrossFit New Hampshire!

That's smiley! Our 106lb KB. Ashley is our resident gymnastics instructor. Congrats Ash on making the mainsite. Hard to believe she can hold this position let alone get up there!

Damn you Ashley!! Gymnasts suck! Haha

As for the socio political response - what does a Kb and the recent event have in common? Nada. Just leave it at great fitness

How do you figure out the weight you should be using for this?

Nice job Ashley!!! Kickin some butt!
Crossfit NH all the way!
By the way, the blood is real.

Inspiring as always, Ashley! Excited that the whole community gets to see how badass you are.

Crossfit New Hampshire represent!

That kb has had a bullet in its head for years, recent unrelated tragedy notwithstanding.

Amazing! Way to set the bar!

Why another squat workout? Just started these workouts. Is it normal to do the same body part in a row, even if spaced by a rest day?

Way to go Ashley!!! I can't wait to come visit with everyone.

@#8, I'm with you, dont get it, still sore from squats 2 days ago...

Back squat. Every. DAY! Make your o-lifts that much stronger :)
Way to go CFCC

wow that is a lot of weight pretty B.A.

M/31/77kg/5'9

80,90 x 5
100,110,120 x 3
130, 140,150, 155 x 1

F/32/59kg/5'6

30, 40 x 5
50, 60, 70 x 3
70, 75, 80 x 1

M/32/205lbs/5'11"

225, 235 x 5
245, 255, 265 x 3
275, 285, 295, 305, 315, 325 x 1

M/18/76kg/1,81m

50, 60 x 5
78, 85 x 3
90, 95, 98, 100 x 1

Back squat
5-5-3-3-3-1-1-1-1-1
5- 155
5- 155
3- 175
3- 195
3- 205
3- 225
1- 245
1- 265
1- 285
1- 295
1- 300
Hoooah!! Army Crossfit!!!

#23 Grow a pair? Really? That's a very mature response to a legitimate question. I have to assume that Crossfit HQ has a pretty extensive collection of photos to choose from. Maybe a picture of a bullet-riddled smiley face isn't the the most appropriate choice four days after arguably the worst mass shooting in our nation's history. Just a thought.

Let's keep crossfit a happy place where like minded individuals can hit some wods and share some stories :)

The only unhappy moment is my Fran time.

M/31/220lbs/6'2

Gun control is recoil management and proper sight realignment

135 x 5
225 x 5
255 x 5
315 x 5
315 x 5
315 x 4
315 x 4
365 x 3
365 x 3
365 x 3

M/47/185

275-285-295-295-305-315-315-315-315-315

210-210
235-235-235
245-245-245-250-250

185-185 x 5
205-205-205 x 3
225-235-255-255-255 X 1

What is the ideal rest time between sets for this? Is it longer aimed for heavier lifts or shorter aiming for less rest? I aimed off qith a 1 min rest myself. Thanks.

180
210
230
250
275
295
315
335
345
315

Leave politics for the news ticker.

It's my birthday today. My legs got me the gift of a new PR.

135, 155
185, 205, 215 (215 old pr)
225, 225, 235, 235, .245.

Took me twice to hit the 245.

Hot Kb and kbhs!

Happy birthday, its mine too - PR time baby

M/21y/5'10"/180

135-185-205-225-275-300-315-345-355
PR is 370
Not so great back is still tight from straight leg deadlifts

Is it a good idea to use olympic lifting shoes when doing low bar back squats? Do power lifters use healed shoes when they squat or do they use flat shoes like when they deadlift?

Erin Davidson is an AMAZING coach!! She helped me right at the beginning of my CrossFit journey. She is LEGIT! Lots of time for you, girl! And, the gym looks awesome. You deserve all the success that comes your way. YEAHHHH CFCC!!!

Much love,

DT.

#24

The KB doesn't have anything to do with the shootings at Sandy Hook. Keep this out of it. Our KB was painted this way many years ago (mainly because workouts that it is used for make you want to die haha, our sick humor at CFNH) and got a face lift when we moved into our new facility.

Please stop reading into the little details of the KB and enjoy the fitness (and CrossFit) that the picture represents. One of the great things about CrossFit is that it inspires people to do things they never thought possible. Just a thought.

275
305
315
325
335
345
355
365
365(failed)
355

275
305
315
325
335
345
355
365
365(failed)
355

225
225
245
265
265
275
295
315
325
325

M/30/6'3"/195
225,230,235,240,245,250,255,260,265,275

F/49/5'5"
95,105,115,125,135,140,145,150,160,165

I can't believe I know Ashley...pinch me! ;) Thanks for continually inspiring us (non-gymnasts) with your unbelievable skills. You're always willing and wanting to share your knowledge and skills with the rest of the CFNH crew...isn't that what Crossfit is all about? WORD.
We're all proud of you.

New at all this....Second WOD ever.

5-5-3-3-3-1-1-1-1-1
5- 135
5- 135
3- 155
3- 155
3- 155
3- 155
1- 175
1- 175
1- 175
1- 175
1- 175

Paul @29,

A typical rest would be 3:00, long enough to re-charge but not long enough to cool down.

Welcome aboard. Fasten your seatbelt.

I'll admit that the first thought that popped into my head when I saw the picture of the kettlebell was the recent tragic events that occurred at Sandy Hook Elementary school. It had nothing to do with politics, just happens to be on my mind a bit lately as I have a first grader and a kindergartner in my house. To Chase, no one is maligning you for submitting this picture-no one would have known had you not posted previously in this thread. Try to empathize with the feelings that this picture conjures for some folks in light of what recently happened. Just because someone expresses dissatisfaction over this photo, doesn't mean it is due to political reasons. Should HQ have posted this picture? I don't know. I would probably would have waited had I been making the call.

Coolest kb I've ever seen!

I love the KettleBell design .. very graphic.. blood and sweat equals to real CrossFit !!!

Incredible Ashley, nice work!!!

I wish there was a series of pictures so we all could see what kind of skill is required to end up in such a dynamic handstand! Props to Ashley and the incredible crew of Coaches and athletes at Crossfit New Hampshire!

First crossfit day ever, is there a rest time between the sets?

70*5
70*5
70*3
70*3
70*3
72,5
75
77,5
80
82,5
I Kilos, i wight 70. Just started crossfit, used to box, love it!
Second wod, just beggining.

38/m/173
185x5
225x5
250x3
275x3
295x3
315x1
325x1
335F
315x1
325F

M/35/5'9"/160

275
285 (only 3)
285
285
285
280 (only 2)
280
285
290
295
295

m/13/250/6'

5x275
5x285
5x315
2x365
2x385
2x405
1x415
1x430
1x440-FAIL
1x440
1x450-FAIL

I feel like i may have stunted my growth.

26/6'2"/315/m

5 - 135
5 - 155
3 - 185
3 - 205
3 - 225
1 - 245
1 - 275
1 - 295
1 - 315
1 - 335

KGs
5 - 60
5 - 65
3 - 70
3 - 75
3 - 80
1 - 85
1 - 85
1 - 90
1 - 92.5
1 - 95

m/18/185/5'11"
5-245
5-275
3-305
3-305
3-305
1-315
1-325
1-335
1-355
1-365 PR

It's been way too long since I've done a main site WOD... let's hope this is the first of many more.

WU air sq x 10
5 x 135
5 x 145
3 x 155
3 x 165
3 x 175
1 x 185
1 x 195
1 x 205
1 x 215
1 x 225

5-135
5-185
3-205
3-215
1-225
1-235
1-245
1-255 - f
1-245 - f
1-235
1-225
1-205
10-135

lol...all this talk about the KB design made me go back and check. All i saw was an athlete doing a KBHS, so i went to try that...and failed. Way to go, Ashley! As for the negative talkers...should we start on KB control, apparently they're instruments of destruction now!

I started in on this WOD and DNF'd it (so pissed). First time since a hero WOD a while back that I had to bow out. Right knee is just not feeling right (pain), so I didn't push it. Even went to do some Deadlifts and just couldn't make that mind-body connection, so I bailed all together.

CrossFit can have its days of complete defeat over you. Yet, tomorrow, I will try something again. Everyday can't be and won't be a PR day, unforunately. I have to remind myself to be patient. I encourage others, especially new CrossFit'ers, to do the same when a WOD gets you down. Get back to a stress-free fitness mindset and keep moving forward smartly and safely.

Warmup, then:
135 - 5
185 - 5
205 - 3
225 - 1......and out

I shall return.

First ever WOD. Had a blast.

M/21/5'9"/180
5-245
5-265
3-275
3-285
2-300
1-305
1-310
1-315
1-320
1-320

135. 5
155. 5
175. 3
185. 3
195. 3
205. 1
215. 1
235. 1
255. 1
275. 1

185-225-245-255-265-275-285-290(f)-275-275

135x5,180,225x3,245,255,305x1,323pr,334pr,305,255

135-185-225-275-295-295-315-325-345. Stopped at 9 felt a pain in my groin.

Simply amazing! Ashley, that is freaking amazing!

m/41/6'4"/229

225-5
255-3
285-1
300-1
315-1
275-1
275-1

@ #13 Dave, I apply Wendler's 5/3/1 Powerlifting percentages to WODs such as today's. Here is a link that explain the program: http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

In summary for today's workout, using 90% of your 1 rm as the base weight, calculate 75% for 5 reps, 85% for 3, and 95% for the singles. With today's WOD there are multiple sets for each rep range so you will have to figure out how you want to apply the percentages to your sets.

M/ 38/ 134 lbs/ 5'-6"
I did a different WOD last night:
death by: Power Clean (bodyweight) & Toes to Rings
Round 1:
1 Toe to rings within the minute
1 power clean (135 lbs) within the minute
Round 2:
2 toes to rings within the minute
2 power clean within the minute
Continue until you can not complete the round
I completed 13 complete rounds.
I did all T2R unbroken. I did start to feel them in the last 2 rounds.
I was unbroken in the PC until about round 9. I then started to break up the PC.
Good WOD

I think the comments about the kettlebell were appropriate but I am sure it was nothing malicious by crossfit. I am in the backyard of newtown and mourn everyday because of these shootings and people need to be sensitive to how others feel but I also do not think crossfit was trying to show anything other than a picture of fitness. I think everyone mourns the loss of all the individuals from Newtown and know of several crossfit communities participating in fundraisers.

M/35/6'3"/200

185-215-235-255-265-275-285(f)-265-280(f)-280
Switched to low bar on last Single.

M/35/6'3"/200

Not to provoke "web rage" or anything, but if a person finds that kettlebell "insensitive" or offensive, said person is quite literally beyond all hope. It's a kettlebell - it has nothing to do with the unspeakable evil of last week.

M/27/5/7"/163

165
175
185
195
205
245
255 (f)
245
245
250

155-165-185-195-200-195-205-215-220(F)-220(F)

Back squat
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3
185 x 1
190 x 1
195 x 1
200 x 1(best squat since Pre-TKA 04/12)
200 x 1
M/55/6’/205

Day 5 of crossfit.
M/32/6'1"/212
155x5
155x5
175x3
175x3
175x3
185x1
195x1
205x1
205x1
195x1

Finally broke 200!

5-55
5-55
3-60
3-65
3-70
1-70
1-75
1-75
1-80
Went below parallel on every one and 80 is my current max. Could possibly go lower with a spotter.
KGs

Subbed "Cindy"
(football had the weight room today)
21 rds + 4 pullups

kg
70,80
90,100,105
110,115,120,f

ended with 315- deep displeasure from previous squat workout-will go heavier next time

lovee this i gotta say this my first time doing a work of the day an ive always been interested in cross fit because the intensity, an the way everyone is motivated to get stronger! But i did this an did 10 box jumps in between set an man it kicked my but!

45, 45, 95, 145, 165, 185, 205, 215, 235, 245, 255, 265, 275

225, 275, 295, 305, 315, 325, 335, 345, 355, 365 (failed)

Why use an otherwise humorous photo so soon after such a heinous event? Someone else mentioned there must be a wide selection of photos to choose from. Its cool to be politically incorrect and all... but cmon now

I don't see the problem with the kettle bell...hell you have to be a little twisted to do CrossFit anyways in my opinion. Ashley obviously has some awesome skills and the KB is a great design. For those who say its not a right time for the picture...when would be? Members of our military including my friends are killed everyday. So with your justification this picture should never be posted?

Love the giant flag. Semper Fi

M/33/5'6/166

Back squat 5-5-3-3-3-1-1-1-1-1 reps

5- 95#
5- 95#
3- 135#
3- 135#
3- 135#
1- 285# (F)
1- 135#
1- 135#
1- 135#
1- 135#

Need to invest in a squat rack, failed 285# on clean.

The amount of time that should be alowed to pass between such an event and posting a graphic like this is subjective I guess.

Wow!! I cannot believe CFHQ picked this picture for their website!! It's a huge honor to represent CrossFit New Hampshire and our family!!! Thanks everyone for the support!!!!

Congratulations of the awesome feat of strength and balance Ashley.

225
245
265
265
285
305
315
325 (Fail)
315
320

As a life-long Lakers fan, the second thing I noticed was her horrible t-shirt. Awesome picture, incredible athleticism, "boo" on your shirt.

M 53yrs 6 ft 210
2 sets of 5- 250,260
3 sets of 3- 270,280,290
5 sets of 1- 300,310,320,325,325.
I see an amazing athlete performing an amazing act of strength and balance on a piece of gym equipment.
God Bless the family's of Sandy Hook.

205/225/255/265/275/285/295/295/295/295

Coming off cold, missed last 3 day cycle.

195-205-215-225-235-245-255-265-275(F)-275PR!

225-225-245-275-275-315-315-325(f)-305-305

135-185-225-245-265-275-285-295-305-315 10 lb PR today!

today we did Eva... I don't know why it has a girls name, that was a hero feeling workout...

Eva 5 RFT
800 meter run
30 x 70# dumbbell swings
30 pull ups

my grip was shot and giving out at the end

me - m/40/6'/185 -- 43;02

Nephew - 25/5'10"/170 -- 40:04

185-225-245-265-275-285-295-305-310pr-315pr

Goal for the year was 325lbs... close but no cigar

M/28/177.6lbs

135x5
155x5
185x3
205x3
205x3
225x1
225x1
225x1
225x1
225x1

man I hate squats! LOL

hi everyone pretty new to CF just wondering is there a specific amount of time to rest between sets? Thanks in advance

No power rack. So did light back squat, more reps.
(Did clean&jerk to put weight on the BS position)

Back squat
10-10-6-6-6-2-2-2-2-2
Kgs : 38.5-38.5-43.5-43.5-43.5-48.5-53.5-53.5-53.5-53.5(6rep)
Lbs : 85-85-96-96-96-107-118-118-118-118(6 reps)

195-205-215-225-235-245-255-265-275-280-285PR

Lbs: 115-125-125-125-125-145-155-160F-155-155

225x5
245x5
275x3
275x3
295x3
315x1
325x1
335x1
345x1 max
Then some weighted pullups

Sebastian
135 185 205 225 235 245 255 265(f) 255 235
Brock
135 185 205 225 235 245 255 265(depth?) 265 235
Until I read the comments I did not realize the KB was deocorated, I was in awe of the gymnastic movement....

M/39/250lbs/6'4"

First WOD ever!
Tried to take it easy and work on form knowing I haven't done squats in 15 years. Still going to be sore...

110x5
120x5
135x3
155x3
175x3
185x1
185x1
185x1
185x1
185x1

its insulting to think cf would have any intentions of inappropriatness. please try to recognize moments when we participate in sensationalizing negative behavior. im almost doing it myself right now.
anyhow, great WOD, Id love squats again on Fri and Ashley is an inspiration. peace to you all.

150 x5
160 x5
170 x3
180 x3
190 x3
200 x1
210 x1
220 x1
230 x1
240 x1

50kg-60-65-70-80-85-90-95-100-102.5(f)

Did 5x5 Bench Press first
80-85-85-85(4)-80kgs

Then WOD:
90
95
97.5
100
100
105
107.5
110
105
105kgs

Then 10 rounds for time:
10 kb swings 1.5 pood
10 push ups
10:57

@ Barclay, who said: Why another squat workout? Just started these workouts. Is it normal to do the same body part in a row, even if spaced by a rest day? and @ CPT Chris who responded: I'm with you, dont get it, still sore from squats 2 days ago...

Welcome to CF! You are not here to avoid soreness. You are not here to build up your legs. The CF concept is to challenge your body and your mind to adapt and grow more capable. Stick to it for 6 months or so, and you'll have a new perspective. You might even look forward to the challenge of heavy squats on day one, thrusters/wallballs/boxjumps on day two, and a 10K run on day three. For motivation, imagine that it's not a workout, but something your body HAS to do..or else... Then 3, 2, 1, GO!

M 42/185/6'0"
205 x 5
215 x 5
225 x 3
235 x 3
245 x 3
255 x 1
265
270
265
265

r hip was not havin heavy back squats today so finished with DL
135 x 5 B sq
185 x 5 B sq
225 x 1 B sq
225 x 3 DL
275 x 3 DL
295 x 2 DL
315 x 1 DL
325 x 1 DL
335 X 1 DL
345 x 1 DL

m/42/5'8"/175

needed to go to my school for this one, but wasn't able to, so I made the best of it at home

155x5
185x5
205x5
205x5
225x5 5 rounds

Ashley, you are amazing!

Cale 125,155,165,180,195,205,225,235,250(f),250PR

Molly 55,75,85,95,105,125(f),125,135,145,145PR

Kelley 75,110,125,135,150,160,170,180PR,185(f),185(f)

F/28/5'6/160

135
155
165
175
205
215
225
235
245
255

Could have done more with a spotter. Oh well, 10more #s then last time!:-)

M/40/5'10"/193lbs

205x5
215x5
220x3
223x3
225x3
230x1
233x1
235x1
240x1
245x1

135-185 x 5
205-215-225 x 3
235-245-255-265-275 x1

220-225-220-225-230-235-240-245-250-255

220-225-220-225-230-235-240-245-250-255

135, 185, 205, 215, 220, 225, 235, 240(PR), 205, 205

Could have gone slightly higher but was on the edge and didn't have a small enough weight to add.

M.38.170.5'10" - Grantham, UK

185x5
215x5
225x3
245x3
265x3
285x1
295x1
305x1
315x1

Definetly could have went heavier on the wieght or possibly go deeper in my squats. I did go at least parallel tho, sometimes below parrallel doesnt feel right like its unatural, the only time I usually go pass that is on cleans, if I have to get really under the bar on the catch. I honestly cant remember the last time I dead 1 rep max on back squats. Felt good, felt strong, go heavy.

GO HARD, HAVE FUN!

m.32.69.170;
135x5;
135x5;
185x3;
185x3;
195x3;
225x1;
245x1;
265x1;
285x1;
290x1;

185x5
205x5
225x3
245x3
255x3
275x1
285x1
305x1

had to cut it short and leave after 3 sets of 1...

44/m/176cm/73kg

85
90
95
100
105
110
115
120f
117.5
120

kg

I'm not sure, but I believe my previous PR was 125 kg.
Second WOD today after 20 min AMRAP C2B pull-ups, wall ball shots and KB-swings.

2012-12-19: 269

M/37/198/6'1"

135 x 5
185 x 5
205 x 3
225 x 3
245 x 3
255 x 1
265 x 1
275 x 1
280 x 1 PR!!!
275 x 1

M/37/198/6'1"

135 x 5
185 x 5
205 x 3
225 x 3
245 x 3
255 x 1
265 x 1
275 x 1
280 x 1 PR!!!
275 x 1

BSx5: 95, 115
BSx3: 135, 145, 155
BSx1: 165, 175, 185, 195, 200
(+5lb)

M/52/154/1-1-06

CFSB Back Squats 3-rep

165/185/205/225x2 (New 1RM for full depth)
1X20X135 (PR is 140)

M/35/5'9"/158#

185, 205 x5
225, 225, 225 x3
235 x1
245 x1
255 x1 (PR)
265 (f) x1
265 (f) x1

Wanted that new PR at 265#, aaagghh, just sat down those last 2... Get'em next time!

79 x 5
83 x 5
85 x 3
87 x 3
88 x 3
89 x 1
92 x 1
93 x 1
95 x 1
100 x 1pr kgs

M/46/6'2"/215#

133x10
221x5
309x3
353x3
397x1
427x1
447x1
457x1
467(f)

Mr. Murley 255
Aaron 65
Jay 225
Ricky 130
Connor 130
Aly 160
Alison 160
Murley 150
Lil Kim 135
Katie B 115
Master P 100
Jacob 300
Mrs. Pip 145
Morrow 285
Mama V 105 (front squat)
Joyce 95
Sim 265
Mr. Wonsil 235
Amy 175
Kyle 165
Joe 185
Marianne 147.5
Meghan 152.5
Ryan 365

M/24/6'/160

115 x 5
135 x 5
155 x 3
185 x 3
185f x 3
205 x 1
205 x 1
205 x 1
185 x 1
195 x 1

M/25/6'5"/275

185 x 5
225 x 5
250 x 3
275 x 3
295 x 3
305 x 1
315 x 1
325 x 1
335 x 1
350 x 1

51/M/185
5X 185
5X 195
3X 205
3X 225
3X 245
1X 255
1X 265
1X 265
1X 265
1X 265

155 175 185 195 205 215 225 235 form breaking down 225 225

M/22/5'11"/183

5-155, 5-185
3-225, 3-250, 3-275
1-300, 1-315, 1-325, 1-335, 1-335

probs could've done some more, but was doubling up today and did this one first.

135, 155' 175 x5
185, 195, 205 x 3
215
225
235
245

M/45/200/5'7"

5 x 225
5 x 295
3 x 315
3 x 325
2 x 365. 1 x 365
1 x 315
1 x 315
1 x 335
1 x 345
1 x 345

225
245

275
295
305

315
335
345

M/5'11"/40/205

(kg) 70-90-110-115-120-140-145-150-140-140

Did 8 unbroken double unders (new PR) today, during warmup. Tuck jumps work indeed as a sub for double-unders.

315,315,346,365,385,415,405,385,385,365

315,315,345,365,385,415,405,385,385,365

X5
135-155-165

X3
175-185-195

X1
205-215-225

m/43/162

Up to 355 x 1

m/39/5'9/176
CFWU-2. Reg + monkey touches. Superman. Burgener. DU. Hamstring mobility.
275,280,295,305,315-All high bar
325,335,345 (Good job w/knees out & weight on o/s of feet),355,365 (both of these not so good w/knees out. Last 5 sets all low bar.
Best that back squats have felt in a long time. Hand grip was comfortable. Thumbs not wrapped. If I could keep knees out, whole lift would be good.

100-105-110-115-120-122.5-125-127.5-130-132.5

m/34/5'8"/180lb

185-205-225-245-265-275-285-295-305-315(F)

45-95-115-135-155-185x4

did 5x5. 315,325,335,345,355

50-70-90-110-130-150-160-170-180-190