Surprise 1 Rep Max Squat Day. Had I been paying better attention I would have known it was coming and prepared a little differently in the morning! Oh well. <\/p>\n
After a different style warm up including cross body kettlebell deadlifts, pulsing squats and jump roping we hit the rack and started squatting! I had been super consistent early in the squat cycle and then with my races missed a few weeks and didn’t really get back into super heavy weight. Thus I wasn’t sure what I’d do. <\/p>\n
We did several rounds of squats getting the weights up there. We made too small of a jump early and made up for it later. Long story short. I hit 205# which is a 5# PR! <\/p>\n
When it came back to me I tried 210#. I thought I needed to get further down and when I did I lost the tension and my knees collapsed so my spotting crew helped me out and 205 was the ticket for the day. Always pleased with a new PR! <\/p>\n
Afterwards we had a 1 minute Max Effort Assault Bike challenge. The measure was calories. I accidentally started pedaling backwards somehow, but squared it away. That was possibly the most painful minute ever. My heart was flying and my legs were cooked. I was standing too so man was that a long minute. I got 22 calories! Not too shabby! <\/p>\n
In the evening I racked up 4 miles on the bike pulling the trail behind! <\/p>\n","protected":false},"excerpt":{"rendered":"
Surprise 1 Rep Max Squat Day. Had I been paying better attention I would have known it was coming and prepared a little differently in the morning! Oh well. After a different style warm up including cross body kettlebell deadlifts, pulsing squats and jump roping we hit the rack and started squatting! I had been […]<\/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":[771,667,621],"class_list":["post-6512","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-bike","tag-crossfit-2","tag-max-day"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1H2","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7489,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/09232019-crossfit\/","url_meta":{"origin":6512,"position":0},"title":"09232019 – CrossFit","author":"crossn81","date":"September 23, 2019","format":false,"excerpt":"It's been nice getting back into a routine of gym life... Seeing people I haven't seen in a bit! So far it has been working to get to work on time. Though I can't always demand the first shower and today 4 of us needed it. I'm going to keep\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":6491,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06112018-crossfit\/","url_meta":{"origin":6512,"position":1},"title":"06112018 – CrossFit","author":"crossn81","date":"June 11, 2018","format":false,"excerpt":"Back squat day! It has been almost a full month since I've been able hit squat day and they have been getting heavy. Today was no different. 6 x 3 at 85%.\u00a0 But first we warmed up with 4 minutes of pullups. 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Yes, slow tempo squats were up today.\u00a0 Tempo squats mean lighter weights but slowing down the movement does get hard.\u00a0 Today's scheme was 5x2 at 55-65% with the tempo being 5 seconds down, 3 second hold, fast up, 5 seconds at the top, 5 seconds down,\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\/6512","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=6512"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6512\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6512"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6512"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6512"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}