{"id":6482,"date":"2018-06-05T21:01:36","date_gmt":"2018-06-06T02:01:36","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=6482"},"modified":"2018-06-05T21:01:48","modified_gmt":"2018-06-06T02:01:48","slug":"06052018-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2018\/06052018-crossfit\/","title":{"rendered":"06052018 – CrossFit"},"content":{"rendered":"

Grace… such a nice word and a nice name. And a tough workout! That’s what we accomplished this morning. <\/p>\n

Grace is a benchmark workout that is pretty straight forward with only one movement. The Clean and Jerk. Thirty times! <\/p>\n

The CrossFit Rx is 135\/95 and scaled is 75\/55. <\/p>\n

I opted for 75. I broke it up into 6 sets of 5. The first set felt really light, the second was still relatively easy. After that it got harder. The last set was pretty hard, but not like 1 rep at a time hard. <\/p>\n

My time today was 4:05. The last time I did Grace was in September 2016 and at the same weight it took me 6:11. That’s over two minutes off my Grace time! DANG! <\/p>\n

Pretty awesome way to start the day!<\/p>\n

<\/p>\n

Image from CrossFit Three Fold<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Grace… such a nice word and a nice name. And a tough workout! That’s what we accomplished this morning.  Grace is a benchmark workout that is pretty straight forward with only one movement. The Clean and Jerk. Thirty times!  The CrossFit Rx is 135\/95 and scaled is 75\/55.  I opted for 75. I broke it […]<\/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],"tags":[667,807],"class_list":["post-6482","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2","tag-grace"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Gy","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6892,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01192019-crossfit\/","url_meta":{"origin":6482,"position":0},"title":"01192019 – CrossFit","author":"crossn81","date":"January 19, 2019","format":false,"excerpt":"I had hoped to run or ski before the 10am CrossFit class but that didn't work for our schedule and it was cold out! I took the kids to their CrossFit class and joined the 10am group was we waited for 9am to finish up. Our warm up was 5\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":7077,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04132019-crossfit\/","url_meta":{"origin":6482,"position":1},"title":"04132019 – CrossFit","author":"crossn81","date":"April 13, 2019","format":false,"excerpt":"The plan had been to get up and run and then do 10am CrossFit while one child was doing the CrossFit Kids program. But I was definitely feeling tired from the late Friday night and didn't wake up with time to run, recover, and CrossFit. I'm kind of glad I\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":6624,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07312018-crossfit\/","url_meta":{"origin":6482,"position":2},"title":"07312018 – CrossFit","author":"crossn81","date":"July 31, 2018","format":false,"excerpt":"A little CrossFit at my sister's house. I wanted to make sure I stayed on top of the Sumo Deadlift progression so I did my 4x5 at 135#. The workout was written as 70% of max. So this was just over 70% of my projected 1 rep max. It felt\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\/07\/IMG_25841.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/IMG_25841.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/IMG_25841.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/IMG_25841.jpg?resize=700%2C400 2x"},"classes":[]},{"id":6723,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10052018-crossfit\/","url_meta":{"origin":6482,"position":3},"title":"10052018 – CrossFit","author":"crossn81","date":"October 5, 2018","format":false,"excerpt":"I needed a nice workout to cap off the rough week.\u00a0 There was a small group of us at the 3:30pm class. I like the time slot, it makes me leave work on time on a Friday and I get a workout in before most people are off for the\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":6746,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10252018-crossfit\/","url_meta":{"origin":6482,"position":4},"title":"10252018 – CrossFit","author":"crossn81","date":"October 25, 2018","format":false,"excerpt":"First workout after my race and it felt pretty good. Still a little tired but good. In continuing with the Deadlift trend today I went back and did Monday's lifts. It was 7x4 at 74%. I lifted at 195 pounds. I wasn't sure if I'd finish or not but I\u2026","rel":"","context":"In "Bouldering"","block_context":{"text":"Bouldering","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bouldering\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5518,"url":"https:\/\/www.teamcrossworld.com\/running\/2014\/starting-crossfit\/","url_meta":{"origin":6482,"position":5},"title":"Starting Crossfit","author":"crossn81","date":"June 20, 2014","format":false,"excerpt":"Today I delved into the world of CrossFit. \u00a0If you don't know CrossFit is a\u00a0regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@HI) in a communal environment leads to health and fitness. \u00a0It is a little crazy and very intense. \u00a0I've read about CrossFit, talked with\u2026","rel":"","context":"In "Cross-Training"","block_context":{"text":"Cross-Training","link":"https:\/\/www.teamcrossworld.com\/running\/category\/cross-training\/"},"img":{"alt_text":"CAM05039","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2014\/06\/CAM05039-300x222.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6482","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=6482"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6482\/revisions"}],"predecessor-version":[{"id":6484,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6482\/revisions\/6484"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6482"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6482"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6482"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}