{"id":9824,"date":"2015-10-01T22:29:13","date_gmt":"2015-10-02T02:29:13","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=7986"},"modified":"2015-10-01T22:29:13","modified_gmt":"2015-10-02T02:29:13","slug":"10-02-2015","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2015\/10\/01\/10-02-2015\/","title":{"rendered":"10.02.2015"},"content":{"rendered":"

\"IMG_1418-1\"<\/a>Announcements:<\/strong>
\n-October On-Ramp begins Tuesday October 6th at 6pm.
\n-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
\n-CFNH Halloween Party Saturday October 24th @ 6pm.
\n-Join us for the Three Wise Men\u00a0Veterans Day Workout! (Info HERE<\/a>)<\/p>\n

Warm-up Drills<\/strong><\/span>
\nI. Run 200m
\nII. 10* Fundamentals x 5 reps each
\nThe Squat Series…
\n-Air Squat,\u00a0Front Squat,\u00a0Overhead Squat,\u00a0Back Squat
\nThe Press Series…
\n-Press,\u00a0Push Press,\u00a0Push Jerk
\nThe Deadlift Series…
\n-Deadlift,\u00a0Sumo Deadlift High-Pull,\u00a0Clean (Full)
\nIII. Mobility<\/p>\n

Impact\/Focus: Sumo Deadlift<\/strong><\/span>
\nWarm up as needed with three sets of 5 reps at incrementally heavier weight before completing the following workload. Increase weight across sets as form allows.<\/p>\n

Sumo Deadlift 5-4-3-2-1RM<\/p>\n

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

“Arborization”<\/a><\/strong><\/span>
\nComplete as many rounds\/reps as possible in 13:00 of
\n10 x DB Snatch (50\/35lbs)
\n15 x Toes-2-Bar
\n20 x Goblet Walking Lunges (32\/24kg)<\/p>\n

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

Skill Development<\/strong><\/span>
\nI. Pick from this week’s options that have not yet been completed; select according to personal goals or individual weak points that require remedial training to overcome. Get some, freaks.<\/p>\n","protected":false},"excerpt":{"rendered":"

Announcements: -October On-Ramp begins Tuesday October 6th at 6pm. -Paleo Nutrition meeting Saturday October 10th @ 11:30am. -CFNH Halloween Party Saturday October 24th @ 6pm. -Join us for the Three Wise Men\u00a0Veterans Day Workout! (Info HERE) Warm-up Drills I. Run 200m II. 10* Fundamentals x 5 reps each The Squat Series… -Air Squat,\u00a0Front Squat,\u00a0Overhead Squat,\u00a0Back … 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\/9824"}],"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=9824"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/9824\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=9824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=9824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=9824"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=9824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}