{"id":6207,"date":"2018-03-30T20:43:36","date_gmt":"2018-03-31T01:43:36","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=6207"},"modified":"2018-03-30T20:53:39","modified_gmt":"2018-03-31T01:53:39","slug":"03302018-crossfit-and-biking","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2018\/03302018-crossfit-and-biking\/","title":{"rendered":"03302018 – CrossFit and Biking"},"content":{"rendered":"

Even though today was more flexible about showing up at work on time, I still did the 5:30am CrossFit class.\u00a0 Instead of going straight to work, I stopped and got coffee for the wife and ate and showered at home.\u00a0 It is a nice relaxing way to start the morning!<\/p>\n

Today was another partner workout day.\u00a0 Dan and I partnered for Annie and then 9 minutes to a heavy Snatch.<\/p>\n

Annie Rx is double-unders but neither of us can do that. So we did singles.\u00a0 We split up the following work:<\/p>\n

100 singles<\/p>\n

100 situps<\/p>\n

80<\/p>\n

80<\/p>\n

40<\/p>\n

40<\/p>\n

20<\/p>\n

20<\/p>\n

The situps were a struggle for me.\u00a0 I did my full share of situps for a total of 130 situps it just took awhile so Dan did the last two sets of single unders for me.\u00a0 So I only did 90 single unders. It would have been nice to get up for a minute and have a break but it did get us done a little faster.\u00a0 We finished in 9:04.<\/p>\n

It ended up being longer than 9 minutes for the Snatch work, but we got a good skill lesson from Coach Kaitlin in the middle.\u00a0 She reminded us to slow down the pull from ground and really snap the hips.\u00a0 This did feel stronger! We both finished with 110#’s which is a 15# PR for me.\u00a0 I missed my first attempt at 100#’s Dan did his and then I got it.\u00a0 Then I nailed the 110 without any struggle. On my failed attempt I got the bar to eye level, but couldn’t get myself under it.<\/p>\n

In the afternoon I took advantage of the family being out and ran some errands in Maple Grove and headed up to Elm Creek to get some riding in. I know the Mountain Bike trails are closed, but I thought it would be nice to ride some of their paved trails.\u00a0 Well, duh – the snow pack still hasn’t melted in all the shaded areas.\u00a0 At least half of the ride was on snow or ice. I didn’t end up with a lot of time either so it worked out okay to only get a short loop in.\u00a0 I had hoped to do more – not the full loop though but the snow slowed me down.\u00a0 I didn’t fall though it was close a couple of times.\u00a0 Only one place was slick ice, most of the rest I either rode over fine or broke through the slush.\u00a0 I took a few pictures, in the one I got a little off to the side into deeper snow and just got bogged down!! Oops.\u00a0 It was kind of fun, but not what I had anticipated.\u00a0 When I got back to the Eastman Nature Center I did a short out and back on the road to get a little more riding and a little bit of longer riding at speed!\u00a0 Total was 6.2 miles in 39 minutes.\u00a0 Definitely not worth the drive.\u00a0 It was also my first time riding that trail, so next time will definitely be hitting some PR’s!<\/p>\n

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\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Even though today was more flexible about showing up at work on time, I still did the 5:30am CrossFit class.\u00a0 Instead of going straight to work, I stopped and got coffee for the wife and ate and showered at home.\u00a0 It is a nice relaxing way to start the morning! Today was another partner workout […]<\/p>\n","protected":false},"author":2,"featured_media":6224,"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_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[624,665,23],"tags":[794,580,667,245],"class_list":["post-6207","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bike","category-crossfit","category-winter","tag-annie","tag-bicycle","tag-crossfit-2","tag-cycling"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1C7","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6160,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03212018-crossfit\/","url_meta":{"origin":6207,"position":0},"title":"03212018 – CrossFit","author":"crossn81","date":"March 21, 2018","format":false,"excerpt":"What the heck is a Turkish Getup? I remember thinking that the first time I saw it programmed. One of the murals in the gym is a Turkish Getup. This wasn't the video I was hoping for, but it does show the odd movement! https:\/\/youtu.be\/9pcIgT2rRt4 So we did a 1\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\/img.youtube.com\/vi\/9pcIgT2rRt4\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6819,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11302018-crossfit\/","url_meta":{"origin":6207,"position":1},"title":"11302018 – CrossFit","author":"crossn81","date":"November 30, 2018","format":false,"excerpt":"Talk about a rough ending to the workday.\u00a0 I'm glad I was able to go straight to the gym and work it out! We are in a new cycle and are doing tripod stands.\u00a0 7x15 second holds. I did the first couple in a pike position before getting my knee\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":7052,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04032019-crossfit\/","url_meta":{"origin":6207,"position":2},"title":"04032019 – CrossFit","author":"crossn81","date":"April 3, 2019","format":false,"excerpt":"I had trouble deciding what to do this morning. I liked the idea of sleeping in and doing the PSE workout at home. However, getting to see my 5:30am friends at Solcana was also a great idea. The PSE workout had Pendlay Rows which I've not done and pullups which\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":6069,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02202018-crossfit\/","url_meta":{"origin":6207,"position":3},"title":"02202018 – CrossFit","author":"crossn81","date":"February 20, 2018","format":false,"excerpt":"I was pretty sore getting into this workout. I did a quick shovel before heading in. For strength today was a 5x5 Push Press at a challenging weight in 12 minutes. 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The weight lifting portion was 5 sets of Clean and Push Press.\u00a0 One clean and 5 push presses per set.\u00a0 Working\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":7278,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06282019-crossfit\/","url_meta":{"origin":6207,"position":5},"title":"06282019 – CrossFit","author":"crossn81","date":"June 28, 2019","format":false,"excerpt":"This was supposed to be part of a bigger workout block, but I was only able to do the MetCon portion. It was a 10 minute AMRAP with 10 air squats, 20 mountain climbers, and 30 double unders or 60 singles or a minute of double under practice. I chose\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":[]}],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180330_171544-8.jpg?fit=4032%2C3024&ssl=1","_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6207","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=6207"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6207\/revisions"}],"predecessor-version":[{"id":6222,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6207\/revisions\/6222"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media\/6224"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6207"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6207"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6207"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}