{"id":5727,"date":"2014-12-01T15:25:22","date_gmt":"2014-12-01T20:25:22","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=5727"},"modified":"2015-01-01T15:27:01","modified_gmt":"2015-01-01T20:27:01","slug":"november-into-december","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2014\/november-into-december\/","title":{"rendered":"November into December"},"content":{"rendered":"

Hard to believe that December is already here. Where has time gone? <\/p>\n

I had three goals for November. The main one was to write a thank you note every day and mail it to the person. I did horrible on this one. I wrote 4 and mailed them I think. I did create a list of people to send notes to but didn’t actually get around to writing any. I feel bad that this is a goal I failed miserably at. I’m going to keep the goal in my to-do list and plan on getting up to 30 of them before the end of the year. I’m not sure why it was a challenge to complete. I guess I need to be more thankful. <\/p>\n

I was able to do 10 air squats almost every day. I really only forgot once and the other day I was so tired that I didn’t get them done. Then I hurt my back shoveling and didn’t do any more. I completed 25\/30 days worth of squats. I had only missed 2 days before I hurt my back. <\/p>\n

I started doing mobility work using the Ready to Run<\/a><\/em> book focusing mostly on my feet. It really helped and I could notice being more flexible. I could also tell some of the disparity between the two sides of my body and how one was looser than the other. I’m looking forward to continuing that. <\/p>\n

I screwed up in the 12 week Magnussen Progression<\/a> when I switched to the Intermediate. I had to change my goal and I did on the Google Sheet I had created. I didn’t realize that it hadn’t updated the weights. When you copy and past from Excel into Sheets it doesn’t carry the formulas over, just the values. So I screwed up two weeks worth of that. We noticed it because I did 15 reps at the end and most people have been struggling to get the required 8. Oops! <\/p>\n

The 30 Days Goal for December<\/a> is:<\/p>\n

30 Days of Advent – Find something advent related and read\/reflect on it each day.<\/p><\/blockquote>\n

I will continue to do some type of mobility work each day. It has been helpful for getting some hotspots worked out. I’m going to take a break in December from any other physical challenges and give my body some rest time. <\/p>\n

Mileage: <\/p>\n

Running – 24.9 more than doubling October! <\/p>\n

Bike – 15.8 one commute before the snow hit the ground and ended my season! <\/p>\n

Crossfit – 7 times. <\/p>\n

Note: I finished this on 11\/30 and not sure why it sat in draft.. I suppose if I’d written anything in December I would have realized that! <\/p>\n","protected":false},"excerpt":{"rendered":"

Hard to believe that December is already here. Where has time gone? I had three goals for November. The main one was to write a thank you note every day and mail it to the person. I did horrible on this one. I wrote 4 and mailed them I think. I did create a list […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"November into December http:\/\/wp.me\/p4iaAv-1un","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[641],"tags":[],"class_list":["post-5727","post","type-post","status-publish","format-standard","hentry","category-30days"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1un","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7621,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/12092019-crossfit\/","url_meta":{"origin":5727,"position":0},"title":"12092019 – CrossFit","author":"crossn81","date":"December 9, 2019","format":false,"excerpt":"We had a fairly big class this morning. I was 11th to sign up, but some didn't make it out. I'm sure the snow storm had some impact on that! After some stretching we did a gymnastic warmup that included hollow rocks, wall walks, and wall holds. The hollow rocks\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7489,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/09232019-crossfit\/","url_meta":{"origin":5727,"position":1},"title":"09232019 – CrossFit","author":"crossn81","date":"September 23, 2019","format":false,"excerpt":"It's been nice getting back into a routine of gym life... Seeing people I haven't seen in a bit! So far it has been working to get to work on time. Though I can't always demand the first shower and today 4 of us needed it. 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Yes, slow tempo squats were up today.\u00a0 Tempo squats mean lighter weights but slowing down the movement does get hard.\u00a0 Today's scheme was 5x2 at 55-65% with the tempo being 5 seconds down, 3 second hold, fast up, 5 seconds at the top, 5 seconds down,\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7155,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/05272019-crossfit-murph\/","url_meta":{"origin":5727,"position":3},"title":"05272019 – CrossFit Murph","author":"crossn81","date":"May 27, 2019","format":false,"excerpt":"A rainy Memorial Day morning brings us to another year of doing Murph with CrossFit compatriots across the country (world). It has been two years since my last effort (though I can't find any record of it). 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