After a rough day at work it was nice to be able to make it back to a PM Endurance class tonight. It sure was a doozy!<\/p>\n
After a warm-up we had a 30 minute partner MetCon.<\/p>\n
Partner 1 started on the rower and rowed for 200m while Partner 2 did an AMRAP of 1 Jerbear complex, 20 ball slams and 20 Russian Swings. Then we switched places. After Partner 2 completed the row, Partner 1 got back on and rowed 300m. This continued increasing 100m each time until 30 minutes was up.<\/p>\n
I started on the rower and finished on the rower in the middle of the 800m row. The swings with a 53# kettlebell hurt after awhile. I never made it past the 2nd Jerbear complex.<\/p>\n
Never heard of the Jerbear complex? It’s named after one of our coaches and is:<\/p>\n
2 pushups<\/p>\n
2 V-ups<\/p>\n
Half burpee (or everything but the jump)<\/p>\n
Lunge R<\/p>\n
Lunge L<\/p>\n
2 jump squats<\/p>\n
Like I said, good times!<\/p>\n","protected":false},"excerpt":{"rendered":"
After a rough day at work it was nice to be able to make it back to a PM Endurance class tonight. It sure was a doozy! After a warm-up we had a 30 minute partner MetCon. Partner 1 started on the rower and rowed for 200m while Partner 2 did an AMRAP of 1 […]<\/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":"","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":[665,775],"tags":[667,776],"class_list":["post-6062","post","type-post","status-publish","format-standard","hentry","category-crossfit","category-endurance","tag-crossfit-2","tag-endurance"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1zM","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6783,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11062018-crossfit\/","url_meta":{"origin":6062,"position":0},"title":"11062018 – CrossFit","author":"crossn81","date":"November 5, 2018","format":false,"excerpt":"Yay for another 5:30am class time.\u00a0 Not many people are thankful for morning meetings off-site but they help me get to the AM classes so I love 'em!! It was nice to actually do some deadlifting in class today instead of at the Bouldering gym. We had a nice little\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":6052,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02022018-crossfit\/","url_meta":{"origin":6062,"position":1},"title":"02022018 – CrossFit","author":"crossn81","date":"February 2, 2018","format":false,"excerpt":"Today was another CrossFit Open workout... 17.4 standards and analysis. This was also 16.4 for those keeping track. Only 5% completed a full round! I did the scaled version of the 13 minute AMRAP. 55 Deadlift 135# 55 Wallball 14# 55 Cal Row 55 Pushups I got off the rower\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":7047,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04012019-crossfit-bike\/","url_meta":{"origin":6062,"position":2},"title":"04012019 – CrossFit & Bike","author":"crossn81","date":"April 1, 2019","format":false,"excerpt":"The timing was a little tight from the Winter Triathlon to needing to start a training plan for my Spring 12.5k and Adventure Triathlon. I obviously have a good cardio base to start from, but I need to get more running in for the Superior race as its going to\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7168,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/05242019-crossfit\/","url_meta":{"origin":6062,"position":3},"title":"05242019 – CrossFit","author":"crossn81","date":"May 24, 2019","format":false,"excerpt":"Back to some Friday CrossFit!! I was a touch late, but got the warm-up in just fine. The plan was to find an 8 rep max front squat. After warming up the squat we slowly built up to 8 reps. We did 2, 4, 6, 8. The idea was to\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":6699,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/09182018-crossfit-2\/","url_meta":{"origin":6062,"position":4},"title":"09182018 – CrossFit","author":"crossn81","date":"September 18, 2018","format":false,"excerpt":"Tonight was the pretest for Jackie. It was hard, but didn't take as long as I thought it might. As a refresher\u00a0Jackie\u00a0is 1000m row, 50 thrusters at 45#, and 30 pullups for time. We did a nice long warmup and then setup for the workout. Hannah challenged us to break\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":6464,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06022018-solcana-anniversary-day-o-fun\/","url_meta":{"origin":6062,"position":5},"title":"06022018 – Solcana Anniversary Day ‘O Fun","author":"crossn81","date":"June 3, 2018","format":false,"excerpt":"Happy 4th Anniversary to Solcana Wellness!! It has been a great 4 years.\u00a0 My anniversary date is quickly approaching too. In 4 years Hannah has built not only a gym, but a huge community of people who are passionate about being \"healthy\" and supporting each other towards that end.\u00a0 It\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/06\/20180602_124355.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/06\/20180602_124355.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/06\/20180602_124355.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/06\/20180602_124355.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/06\/20180602_124355.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6062","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=6062"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6062\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6062"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6062"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6062"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}