Our warmup this morning was a partner Medball tossing complex that included squats and lunges. Then we went into our squatting <\/p>\n
Today’s squat complex was 8×5 at 65%. So I hit it at 135#. With the “lighter” weights we were asked to focus more on from and breathing. The last few got quite heavy!<\/p>\n
Today’s MetCon was 4x500m row with rest equal to the time worked. Our score was the slowest interval. I finished the first interval in 1:50. For the rest of them I pretty much kept the pace around 1:50 and did them all in exactly 1:50 except the last one which I did in 1:48. It wasn’t easy to maintain that pace over the 4 intervals, but it helped to have a goal of having the first one be the slowest. <\/p>\n","protected":false},"excerpt":{"rendered":"
Our warmup this morning was a partner Medball tossing complex that included squats and lunges. Then we went into our squatting Today’s squat complex was 8×5 at 65%. So I hit it at 135#. With the “lighter” weights we were asked to focus more on from and breathing. The last few got quite heavy! Today’s […]<\/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-6396","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Fa","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6593,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07202018-crossfit\/","url_meta":{"origin":6396,"position":0},"title":"07202018 – CrossFit","author":"crossn81","date":"July 20, 2018","format":false,"excerpt":"Today's accessory warm-up included bent hollow holds, single-unders, single leg dumbbell Romanian Deadlifts, and banded hip extensions.\u00a0 This was a continuous 8 minute warm-up.\u00a0 I'm liking these warm-ups! Our strength portion for the day was an 8 minute EMOM of 5 second plank hold variation, slow lower, and 5 second\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":6717,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/09262018-crossfit\/","url_meta":{"origin":6396,"position":1},"title":"09262018 – CrossFit","author":"crossn81","date":"September 26, 2018","format":false,"excerpt":"After a long day of work and then clinical supervision I was able to make it to the 6:30pm CrossFit class. It was a great way to end a hard day! Wednesdays are \"Mystery\" days at the gym this cycle.\u00a0 The warmup was a lot of wall walks and shoulder\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":6396,"position":2},"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! I didn't push anything crazy hard, but you know it is hard\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":6613,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07272018-crossfit\/","url_meta":{"origin":6396,"position":3},"title":"07272018 – CrossFit","author":"crossn81","date":"July 27, 2018","format":false,"excerpt":"37 Years ago... We started a 9 minute EMOM complex with the following three movements: 30 seconds of jump rope, kettlebell rack reactive step up, and banded pull throughs.\u00a0 The reactive step up was basically a touch and go step up with the foot going down and popping right back\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":7285,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07082019-crossfit-bike\/","url_meta":{"origin":6396,"position":4},"title":"07082019 – CrossFit & Bike","author":"crossn81","date":"July 8, 2019","format":false,"excerpt":"Got up early for 5:30am CrossFit and it felt great. We did handstand practice, something that I still need work on getting up into the handstand. We then did 5x8 Deadlifts at 60% so I did 185. 8 reps is a lot. I've not deadlifted in awhile so I'm sure\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":6525,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07102018-run\/","url_meta":{"origin":6396,"position":5},"title":"07102018 – Run","author":"crossn81","date":"July 10, 2018","format":false,"excerpt":"This morning was a humid and buggy run.\u00a0 The temperature wasn't too bad, but I started sweating almost immediately!\u00a0 Today's workout was a 5x400 with only 1:45 rest between each.\u00a0 The shorter rest definitely accumulated.\u00a0 I also felt some soreness from CrossFit and biking yesterday in the quads. The intervals\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180710_060958.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\/07\/20180710_060958.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180710_060958.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180710_060958.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180710_060958.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6396","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=6396"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6396\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6396"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6396"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6396"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}