I hadn’t realized we were in a “de-load” week at the gym but the 2 workouts I went to this week were a little easier! Today was an odd kettlebell warmup and a MetCon.<\/p>\n
The warmup was “walking deads” with a kettlebell and bent presses with a kettlebell.\u00a0 The bent presses were hard, but not in the weight sense but in technique. The idea was the kettlebell shouldn’t move as you move under it.\u00a0 It felt really weird!<\/p>\n
The MetCon was hard on the hamstrings!\u00a0 It was 3 Rounds for Time of:<\/p>\n
500 meter row<\/p>\n
12 Deadlifts<\/p>\n
21 Box Jumps<\/p>\n
Rx was body weight.\u00a0 I did it scaled plus as I did 185#’s on the deadlift and the box jumps at the Rx height of 24 inches.\u00a0 We were told to make sure we were using our hamstrings on the row instead of our quads which some said was game changing! I’m not as convinced, but trust the coach. I did notice my quads weren’t as burnt from this style. My overall time was 16:42.<\/p>\n","protected":false},"excerpt":{"rendered":"
I hadn’t realized we were in a “de-load” week at the gym but the 2 workouts I went to this week were a little easier! Today was an odd kettlebell warmup and a MetCon. The warmup was “walking deads” with a kettlebell and bent presses with a kettlebell.\u00a0 The bent presses were hard, but not […]<\/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_feature_clip_id":0,"_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],"tags":[667],"class_list":["post-6389","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1F3","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6867,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01032019-crossfit\/","url_meta":{"origin":6389,"position":0},"title":"01032019 – CrossFit","author":"crossn81","date":"January 3, 2019","format":false,"excerpt":"Finally felt healthy enough to work out! The Influenza A definitely has a long tail of getting back to 100% and I'm definitely not there yet. My last fever was on Christmas Day so it's been over a week and I've still had a lot of congestion, lung mucus, and\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\/2019\/01\/20190103_112110.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190103_112110.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190103_112110.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190103_112110.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190103_112110.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190103_112110.jpg?resize=1400%2C800 4x"},"classes":[]},{"id":6534,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07112018-crossfit\/","url_meta":{"origin":6389,"position":1},"title":"07112018 – CrossFit","author":"crossn81","date":"July 11, 2018","format":false,"excerpt":"Another long warm-up to start us off today.\u00a0 It was a 9 minute EMOM with a different movement for 3 minutes and then repeating.\u00a0 It was a 30 second row at moderate pace, 10 straight leg box jumps (landing) from seated, and 10 double kettlebell cleans. I was definitely warm\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":6910,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01242019-crossfit\/","url_meta":{"origin":6389,"position":2},"title":"01242019 – CrossFit","author":"crossn81","date":"January 24, 2019","format":false,"excerpt":"Today there was no school and I had a training in Edina so I was able to go to the 5:30am CrossFit class. Always good to be back and twice in one week! More of the regulars were there so it was fun to catch up with them. We did\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":7322,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07182019-crossfit-swim\/","url_meta":{"origin":6389,"position":3},"title":"07182019 – CrossFit & Swim","author":"crossn81","date":"July 18, 2019","format":false,"excerpt":"Made it to the 6:30am class today. It is always nice to be back at the gym. Its nice to have all the equipment, programming, and of course supportive people and coaches to cheer you on! Today was a shoulder press day. I've struggled with this movement in the past.\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":6771,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11-01-18-crossfit\/","url_meta":{"origin":6389,"position":4},"title":"11012018 – CrossFit","author":"crossn81","date":"November 1, 2018","format":false,"excerpt":"Today was a Professional Development day at work which meant that I was able to go to the 5:30 AM class at Solcana this morning.\u00a0 It was nice to be there! I should get to go next week too! Thursday's have been longer MetCon days.\u00a0 Today was a fun partner\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":6450,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/05222018-crossfit\/","url_meta":{"origin":6389,"position":5},"title":"05222018 – CrossFit","author":"crossn81","date":"May 22, 2018","format":false,"excerpt":"Welcome back! With being sick and tapering I had been gone for over two weeks. That felt like forever. With Saturday's bike race I probably shouldn't have gone today, but it felt good to be back at Solcana! 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