{"id":6510,"date":"2018-06-20T21:38:19","date_gmt":"2018-06-21T02:38:19","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/2018\/06202018-crossfit\/"},"modified":"2018-06-20T21:38:19","modified_gmt":"2018-06-21T02:38:19","slug":"06202018-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2018\/06202018-crossfit\/","title":{"rendered":"06202018 – CrossFit"},"content":{"rendered":"

You know the MetCon is bad when there is no strength session on the board. <\/p>\n

We attempted to do some handstand kick ups as our warmup. I’ve still got a ways to go before I get mine. <\/p>\n

The MetCon was a chipper. I did the Silver level which was:<\/p>\n

50 pushups (the last 15 were on a box)<\/p>\n

50 knees to elbows (mine were more like kipping hanging knee raises)<\/p>\n

50 calorie row<\/p>\n

50 dumbbell box step overs (20in box and 25# dumbbell) <\/p>\n

1 length each arm dumbbell overhead lunges (25# dumbbell) <\/p>\n

The pushups were tough, I thought I could do 10 sets of 5, but that worked for a few rounds but then was doing 1 and 2 at a time. Everything else was just pushing through and keeping moving. <\/p>\n

It appears that a bunch of scores didn’t get recorded, including mine. I think it was 17 minutes or something. <\/p>\n

This was a hard workout that was modeled after a Regionals workouts<\/a> just switching the assault bike for rowers. We only have one assault bike. Regionals had a 17 minute time cap.<\/p>\n

I’ll update if my score gets posted. <\/p>\n","protected":false},"excerpt":{"rendered":"

You know the MetCon is bad when there is no strength session on the board.  We attempted to do some handstand kick ups as our warmup. I’ve still got a ways to go before I get mine.  The MetCon was a chipper. I did the Silver level which was: 50 pushups (the last 15 were […]<\/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":[667,809],"class_list":["post-6510","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2","tag-crossfit-regionals"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1H0","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7011,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/03082019-crossfit\/","url_meta":{"origin":6510,"position":0},"title":"03082019 – CrossFit","author":"crossn81","date":"March 8, 2019","format":false,"excerpt":"19.3 was no joke on the gluteus! You know when no one in the announcement makes it through the workout that it is going to be hard! For some reason the official scaled workout still had handstand pushups in it. Otherwise I did the scaled version which was: 200ft lunges\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":7544,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/10232016-crossfit\/","url_meta":{"origin":6510,"position":1},"title":"10232016 – CrossFit","author":"crossn81","date":"October 23, 2019","format":false,"excerpt":"The lifting was you go, I go 1 rep power cleans to a heavy single in a 10 minute time box. Dan and I started at 45 and worked up to 135. I could maybe have gone a few more pounds with more time. We started with 5 lb jumps,\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":6593,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07202018-crossfit\/","url_meta":{"origin":6510,"position":2},"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":6702,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/09242018-crossfit\/","url_meta":{"origin":6510,"position":3},"title":"09242018 – CrossFit","author":"crossn81","date":"September 24, 2018","format":false,"excerpt":"Because of a regularly scheduled meeting I'll still get to make the 5:30am CrossFit at least once a month!\u00a0 That happened to be today!! It was nice to be with my crew again. This morning was the first day of the new cycle and we did some heavy deadlifting! 7x4\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":6715,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/09282018-crossfit\/","url_meta":{"origin":6510,"position":4},"title":"09282018 – CrossFit","author":"crossn81","date":"September 28, 2018","format":false,"excerpt":"Because we aren't fully staffed at my school, some of us are alternating riding on the bus as a bus aide.\u00a0 Today was my day which meant that my work day ended a little bit earlier and I wouldn't have the kids with me.\u00a0 This meant I could head 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":6783,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11062018-crossfit\/","url_meta":{"origin":6510,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6510","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=6510"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6510\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6510"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6510"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6510"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}