{"id":9866,"date":"2015-11-04T00:33:22","date_gmt":"2015-11-04T04:33:22","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=8061"},"modified":"2015-11-04T00:33:22","modified_gmt":"2015-11-04T04:33:22","slug":"11-04-2015","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2015\/11\/04\/11-04-2015\/","title":{"rendered":"11.04.2015"},"content":{"rendered":"

\"IMG_3548\"<\/a>ANNOUNCEMENTS:<\/strong>
\n-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
\n-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register\u00a0HERE<\/a>)<\/p>\n

Warm-up Drills<\/strong><\/span>
\nI. Coach\u2019s Choice
\nII. 6:00 Dynamic Mobility
\n25ft Duck Walk
\n25ft Crab Walk
\n25ft\u00a0Spider Lunges
\n25ft Inchworms
\n25ft Pike Walk
\n25ft Lateral Lunges
\nIII. Mobility<\/p>\n

Impact\/Focus #1: Press 5-3-1+<\/strong><\/span>
\nWork through the following sets of Press using the percentage based sets outlined below.
\nTo determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
\nThe final set is a \u201d+\u201d set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.<\/p>\n

5 x 40% (warm-up)
\n5 x 50% (warm-up)
\n3 x 60% (warm-up)
\n5 x 75%
\n3 x 85%
\n1+ x 95%<\/p>\n

Notes:\u00a0Use your previously established\u00a0Press 1RM to determine loads for today, athletes that need Press starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Press efforts.
\n1-Rep Maximum\/Percentage Calculator<\/a><\/p>\n

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

Impact\/Focus #2: Front Squat<\/strong><\/span>
\nWarm up as needed (3 sets x 5 reps recommended), before completing the following workload. Increase weight with each set building to a heavy double.<\/p>\n

Front Squat 2-2-2-2-2<\/p>\n

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

WOD<\/strong><\/span>
\n5-10:00 Metabolic Conditioning<\/p>\n","protected":false},"excerpt":{"rendered":"

ANNOUNCEMENTS: -All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time. -Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking … 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\/9866"}],"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=9866"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/9866\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=9866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=9866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=9866"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=9866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}