{"id":9819,"date":"2015-09-28T21:18:51","date_gmt":"2015-09-29T01:18:51","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=7979"},"modified":"2015-09-28T21:18:51","modified_gmt":"2015-09-29T01:18:51","slug":"09-29-2015","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2015\/09\/28\/09-29-2015\/","title":{"rendered":"09.29.2015"},"content":{"rendered":"

\"Jaymes\"<\/a>Announcements:<\/span>
\n -Paleo Nutrition meeting Saturday October 10th
\n-Next On-Ramp begins Tuesday October 6th at 6pm.<\/span><\/strong><\/span><\/p>\n

Warm-up Drills<\/strong><\/span>
\nI. Row 500m (Power Curve Emphasis)
\nII. 3 Rounds of
\n1 x Turkish Get-up (L)
\n1 x Turkish Get-up (R)
\n7 x KB Sumo Deadlift High Pull
\nIII. Mobility<\/p>\n

Impact\/Focus: TGU & Pull-ups EMOTM<\/strong><\/span>
\nComplete the following for a total of 14 minutes where odd minutes are Turkish Get-ups at one rep per side (2 total) and even minutes are Pull-ups:<\/p>\n

Odd Minutes: 2 x Turkish Get-ups
\nEven Minutes: 7 x Pull-ups<\/p>\n

Notes: Turkish Get-ups should increase through a challenging weight progression as dictated by individual competency with the movement. Scaled banded Pull-ups will be 5 reps per round. Athletes working with sets of 7 x Pull-ups may choose kipping, butterfly, or Chest-2-Bar.<\/p>\n

Post scores to comments.<\/p>\n

“Pain Cave”<\/strong><\/span>
\nFor time
\n10 x Power Snatch (95\/65lbs)
\n20 x Pistols (10L\/10R)
\n30 x Burpees
\n40 x GHD Sit-ups
\n50 x Push Press (45\/35)<\/p>\n

Post times to comments.<\/p>\n

Skill Development: Mobility & Posterior Chain<\/strong><\/span>
\nI. Mobility
\n-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett\u2019s Mobility WOD and spend 5-10 minutes with them.
\n-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett\u2019s Mobility WOD and spend 10-12 minutes with them.
\n-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett\u2019s Mobility WOD and spend 5-10 minutes with them.<\/p>\n

II. Posterior Chain
\nComplete one of the movement set\/rep options below
\nA. Back Extensions 3\u00d710
\nB. Back Extensions 3\u00d715
\nC. Glute Ham Raises 3\u00d710<\/p>\n","protected":false},"excerpt":{"rendered":"

Announcements: -Paleo Nutrition meeting Saturday October 10th -Next On-Ramp begins Tuesday October 6th at 6pm. Warm-up Drills I. Row 500m (Power Curve Emphasis) II. 3 Rounds of 1 x Turkish Get-up (L) 1 x Turkish Get-up (R) 7 x KB Sumo Deadlift High Pull III. Mobility Impact\/Focus: TGU & Pull-ups EMOTM Complete the following for … 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\/9819"}],"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=9819"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/9819\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=9819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=9819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=9819"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=9819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}