Welcome to White Mountain CF
Welcome to White Mountain CF . Located minutes from downtown Concord and within 20 minutes from Hookset, Pittsfield, Chichester and Loudon White Mountain CrossFit is a 1250 sq./ft facility dedicated to CrossFit. Utilizing the CrossFit methodology of fitness and nutrition, we strive to bring the reality of elite levels of fitness to the masses. Special forces, expecting mothers, collegiate athletes, military members, business executives, police officers, grandmothers and grandfathers, fire fighters, high school athletes, and regular folks like you and I, have all walked through our doors and have been positively impacted by our training regimen. CrossFit is for everyone; scalable and adapted to the individuals skill and ability level. Our members are our biggest asset and we strive to foster a nurturing, caring community of CrossFit enthusiasts. Please contact us or come on down for a visit, we welcome the opportunity to meet you!
Calendar of Events
White Mountain CF Blog
Saturday, 09.04.10: Friendly Reminder(s)
Holy crap! A saturday post!! We just wanted to remind all of you that 1. If you are planning to participate in the rugged maniac 5k on October 2nd, you need to register at their website. 2. This coming monday, we will only have one class, which will run from 8:00am to 9:30am. We'll do a totally sweet workout then we can all enjoy our Labor day! 3. September 25th We will be doing the Fight Gone Bad workout to benefit the wounded warrior project and several other great charities, please speak with either B-Real or myself to learn more. That is all minions, enjoy your weekend!
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Arnold goes great with any blog post.
Friday, 09.03.10: Power Clean Friday
Many of you have been privy to my rants abour recieving the bar in a clean or power clean as opposed to trying to "catch" or "catch low" (trying to beat the bar back down to the ground). The bar should always be turned over and secured as high as possible in the space between the deltoid and the clavicle, not on the clavicle itself or in your hands. If the bar is constantly hitting you in the clavicle, you need to shrug your shoulders up a bit more in the receiving position. If you are always catching the bar on your chest with your hands you need to speed your elbows up and make sure you're completing triple extension before you pull under. To help drive some of these points home, lets turn to Coach Mike Burgner:
- 5-10 mins. foam roll
- Joint mobility
- Static holds
- Power clean warm up: (receiving position, turnover, hang, full power clean)
-Strength-
- Power clean 5x3
- *This is the first time we've power cleaned in a bit, so be careful with your weight
-Workout of the day-
- 20-15-10 AQAP
- True push ups (Boxes or paralettes)
- Med ball sit ups (DS&C: GHD sit ups w/ med ball)
Thursday, 09.02.10: Tabata deadlift/pullup mashup
B-Real has been quoted as stating that the tabata deadlift/pullup combo was "one of the nasties workouts I've done". Think about that, see you at the gym. Oh, and if you're thinking of doing the Rugged Maniac 5k, click here to find out more!
Beast mode.
-Warm up-
- 10 mins. foam roller
- Joint mobility
- Static mobility
- 100 yd. time trial
-Strength-
- Handstand holds
- 3x max time
-Workout of the day-
- Tabata deadlift (8rds 20:10)
- M:225 W:155 DS&C M:315 W:185
- 2 min. rest
- Tabata pull ups (8rds 20:10)
- Score lowest round from each movement
