{"id":37100,"date":"2021-03-15T02:00:52","date_gmt":"2021-03-15T06:00:52","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=37100"},"modified":"2021-03-15T11:12:56","modified_gmt":"2021-03-15T15:12:56","slug":"monday-03-15-2021","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2021\/03\/15\/monday-03-15-2021\/","title":{"rendered":"Monday 03.15.2021"},"content":{"rendered":"<hr \/>\n<p style=\"text-align: center;\"><strong>TONIGHT IS THE LAST CHANCE TO JOIN THE CFNH TEAM AND CROSSFIT AFFILIATE AS A REGISTERED 2021 CF OPEN COMPETITOR!<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-36218 aligncenter\" style=\"border: .3px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/12\/Screen-Shot-2020-12-14-at-4.46.44-AM.png\" alt=\"\" width=\"268\" height=\"228\" \/><\/p>\n<p style=\"text-align: center;\"><strong>THERE IS STILL TIME (UNTIL 8PM TONIGHT) TO JOIN YOUR COMRADES IN THE TRENCHES! YESSSSSSSS!<\/strong><\/p>\n<hr \/>\n<p><span style=\"color: #cc0000;\"><strong>Warm-up Drills<\/strong><\/span><br \/>\nI. Row 60\/42kcal<br \/>\n(Try to maintain\/hold @ steady pace +\/-10 to 15 seconds from best recent 500m Time Trial PR)<\/p>\n<p>II. 3 Rounds of<br \/>\n25ft x Walking Calf Raises<br \/>\n25 to 50 x Double\/Single-unders<br \/>\n5 to 7 x Inchworms (w\/ Hand Release Push-up)<br \/>\n5 to 7 x Yoga Push-ups<\/p>\n<p>III. Scorpion\/Yoga Sandwich<br \/>\n(Scorps x 10 reps + Down Dog + Puppy Dog + Pigeon + Happy Baby + Scorps x 10 reps)<\/p>\n<p>IV. Mobility<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>Mobility Drills will encompass opening the body positions and range of motions demanded by the unique couplet which is 21.1; Wallwalks and Double-unders.<\/li>\n<li>Athletes will pair up after the class&#8217; warm-ups, pick their order for the tasks\/roles of Judge and Athlete. Once everyone has their cohesive unit of 2 they will set-up both athletes&#8217; tape marks for the Wall Walk moement. Once logistic prep is finished we will review at a whiteboard brief before kicking off the first of two (or more) heats per each of the classes. YESSSSSSSSS!<\/li>\n<\/ul>\n<p><span style=\"color: #cc0000;\"><strong>&#8220;The CrossFit Open: 21.1&#8221;<\/strong><\/span><br \/>\nFor Time<br \/>\nVersus a 15:00 Time Cap<\/p>\n<p>1 x Wall Walk<br \/>\n10 x Double-unders\/Single-unders<\/p>\n<p>3 x Wall Walk<br \/>\n30 x Double-unders<\/p>\n<p>6 x Wall Walk<br \/>\n60 x Double-unders<\/p>\n<p>9 x Wall Walk<br \/>\n90 x Double-unders<\/p>\n<p>15 x Wall Walk<br \/>\n150 x Double-unders<\/p>\n<p>21 x Wall Walk<br \/>\n210 x Double-unders<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>There is a primer warm-up as shown below for utilization before each athlete&#8217;s heat begins and focuses on transitions between the movements (separate from what we do at the beginning of each class).<\/li>\n<li>Warm-up, Primer: 3-4 min AMRAP of 1 x Wall Walk with 15-25 x Double\/Single-unders.<\/li>\n<li>The links below are (<span style=\"text-decoration: underline;\"><strong><span style=\"color: #cc0000; text-decoration: underline;\">1.<\/span><\/strong><\/span>) for the CrossFit Open Week One WOD Homepage\/Athlete Registration; the second (<span style=\"text-decoration: underline;\"><strong><span style=\"color: #cc0000; text-decoration: underline;\">2.<\/span><\/strong><\/span>) link is the PDF for Week One&#8217;s WOD with all the respective event details, movement standards of performance, etc.<\/li>\n<li>Submit your scores via the internet machine after signing your judge&#8217;s scorecard (provided).<\/li>\n<li>Your scores will be validated by 8pm this evening. For movement standards and scaling please see the <strong><span style=\"text-decoration: underline;\"><em>scaling details in the PDF file below<\/em><\/span>.<\/strong><\/li>\n<li>Links:<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><span style=\"color: #cc0000;\"><strong>1.<\/strong><\/span><\/span> THE CROSSFIT OPEN ATHLETE REGISTRATION LINK MAY BE FOUND <em><strong><a href=\"https:\/\/games.crossfit.com\/cf\/login?returnTo=%2Fworkouts%2Fopen%2F2021&amp;flow=games&amp;ref=login\" target=\"_blank\" rel=\"noopener noreferrer\">HERE<\/a><\/strong><\/em>.<br \/>\n<span style=\"text-decoration: underline;\"><span style=\"color: #cc0000;\"><strong>2.<\/strong> <\/span><\/span>DOWNLOAD THE WEEK ONE WOD PDF &amp; SCORECARD <span style=\"text-decoration: underline;\"><em><strong><a href=\"https:\/\/games-assets.crossfit.com\/1-Open21-1-Scorecards_ALL-dhenu7364gd.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">HERE.<\/a><\/strong><\/em><\/span><\/p>\n<p>Post scores to your CrossFit Games profile as well as to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>TONIGHT IS THE LAST CHANCE TO JOIN THE CFNH TEAM AND CROSSFIT AFFILIATE AS A REGISTERED 2021 CF OPEN COMPETITOR! THERE IS STILL TIME (UNTIL 8PM TONIGHT) TO JOIN YOUR COMRADES IN THE TRENCHES! YESSSSSSSS! Warm-up Drills I. Row 60\/42kcal (Try to maintain\/hold @ steady pace +\/-10 to 15 seconds from best recent 500m Time &#8230; <a title=\"Monday 03.15.2021\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2021\/03\/15\/monday-03-15-2021\/\" aria-label=\"More on Monday 03.15.2021\">Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"generate_page_header":"","footnotes":"","_jetpack_memberships_contains_paid_content":false},"categories":[7],"tags":[],"table_tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/37100"}],"collection":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=37100"}],"version-history":[{"count":7,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/37100\/revisions"}],"predecessor-version":[{"id":37117,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/37100\/revisions\/37117"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=37100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=37100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=37100"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=37100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}