{"id":6569,"date":"2018-07-16T08:30:29","date_gmt":"2018-07-16T13:30:29","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=6569"},"modified":"2018-07-16T08:30:29","modified_gmt":"2018-07-16T13:30:29","slug":"07162018-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2018\/07162018-crossfit\/","title":{"rendered":"07162018 &#8211; CrossFit"},"content":{"rendered":"<p>I noticed this morning that it is starting to get noticeably darker now at 4:50am when my alarm goes off.\u00a0 But it is still light out early which is nice for summer fun!\u00a0 Today we had another longish warm-up that included planks, side planks, donkey kicks, and Jefferson Curls.<\/p>\n<p>We are in the second week of the Sumo Deadlift cycle and we added 10lbs to last week&#8217;s heaviest weight.\u00a0 That meant today I did 4&#215;7 at 145lbs. After I put the 45# plates on I almost added 10# plates that would have been a big jump, but I caught my mistake and added the 5# plates like we were supposed to!\u00a0 They definitely felt hard but not too horrible.<\/p>\n<p>Here is a video of the Sumo Deadlift:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"625\" height=\"352\" src=\"https:\/\/www.youtube.com\/embed\/wQHSYDSgDn8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>The MetCon was an easy couplet that could go on for infinity!\u00a0 It was a 9 minute AMRAP off Burpees and American Swings.\u00a0 The first round was 3 of each, then 6, then 9, etc. I completed the workout at the Platinum level with a 50# kettlebell.<\/p>\n<p>Of course the first round flew by.\u00a0 Then somewhere in the second round I screwed up on counting.\u00a0 I think I did 9 burpees when I should have done 6.\u00a0 Or maybe I was right.\u00a0 Oh well.\u00a0 That what happens sometimes.\u00a0 The next round I did 9 again.\u00a0 You would think it&#8217;d be easy to keep track of these things!\u00a0 \u00a0I finished the 9 minutes and completed 93 reps which meant that I made it through the round of 15 and got 3 swings in.\u00a0 Oh&#8230; I think I realized what just happened.\u00a0 In the second round I screwed up my order and started increasing the reps on the swings instead of the burpees.\u00a0 So I was actually right when I did 9 burpees, I should have followed that with 9 swings.\u00a0 Ugh.\u00a0 Oh well.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I noticed this morning that it is starting to get noticeably darker now at 4:50am when my alarm goes off.\u00a0 But it is still light out early which is nice for summer fun!\u00a0 Today we had another longish warm-up that included planks, side planks, donkey kicks, and Jefferson Curls. We are in the second week [&hellip;]<\/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-6569","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1HX","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6719,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10012018-crossfit\/","url_meta":{"origin":6569,"position":0},"title":"10012018 &#8211; CrossFit","author":"crossn81","date":"October 1, 2018","format":false,"excerpt":"Well, it wasn't really CrossFit, but I got my Deadlift on.\u00a0 I rode my bike in a misty rain to the Bouldering gym and did my 6x3 @ 78% Deadlifts.\u00a0 78% for this round was 190.\u00a0 That felt heavy, but doable for that many lifts.\u00a0 I also did the 20\u2026","rel":"","context":"In &quot;CrossFit&quot;","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6849,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/12122018-crossfit\/","url_meta":{"origin":6569,"position":1},"title":"12122018 &#8211; CrossFit","author":"crossn81","date":"December 12, 2018","format":false,"excerpt":"I was awoken early this morning and couldn't fall back asleep.\u00a0 I also get the daily EOD (email of the day) from CrossFit so I knew the mainsite workout was 4x10 Deadlift.\u00a0 My new weight set in the basement would work great for that, so I finally got out of\u2026","rel":"","context":"In &quot;CrossFit&quot;","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5986,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01112018-crossfit\/","url_meta":{"origin":6569,"position":2},"title":"01112018 &#8211; Crossfit","author":"crossn81","date":"January 11, 2018","format":false,"excerpt":"Solcana Fight Gone Bad - 202 Total Reps Rx 3 rounds 1 minute at each station: Wall Balls 10ft 20# Sumo Deadlift High Pulls 75# Box Jumps 20\" Push Press 75# Calorie Row Rest","rel":"","context":"In &quot;CrossFit&quot;","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6596,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07232018-crossfit\/","url_meta":{"origin":6569,"position":3},"title":"07232018 &#8211; CrossFit","author":"crossn81","date":"July 23, 2018","format":false,"excerpt":"Unloading a trailer full of dirt (about 1 cu yd) right after CrossFit isn't necessarily the best idea.\u00a0 Especially after having loaded the said trailer the night before by the shovel load!\u00a0 It wasn't actually that bad, but I felt really tired afterwards. Today's warm-up included Banded Kettlebell Swings, Cossack\u2026","rel":"","context":"In &quot;CrossFit&quot;","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6529,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07092018-crossfit-biking\/","url_meta":{"origin":6569,"position":4},"title":"07092018 &#8211; CrossFit &#038; Biking","author":"crossn81","date":"July 9, 2018","format":false,"excerpt":"I got up and headed to Solcana to begin our new 9 week cycle.\u00a0 Monday will be Sumo Deadlift Day! I have only done them one other time, but have seen the coaches talk about them with other athletes as a way of adapting the Deadlift. We had a pretty\u2026","rel":"","context":"In &quot;CrossFit&quot;","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":6569,"position":5},"title":"07312018 &#8211; 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 &quot;CrossFit&quot;","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":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6569","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=6569"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6569\/revisions"}],"predecessor-version":[{"id":6570,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6569\/revisions\/6570"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6569"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6569"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6569"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}