Banded Kettlebell Swings<\/a>, Cossack Squats and Thoracic rotations in a straddle position.\u00a0 The Banded Swings felt really weird as the Kettlebell kind of shot back down really quick.<\/p>\nMonday is Sumo Deadlift, so we added 10#’s to last week’s lift.\u00a0 Today’s 155# tied my PR for the lift. We had only done it one other time outside of this cycle and that’s when I hit 155.\u00a0 At that time a coach probably gave me a percentage of a traditional deadlift and that’s what I did.\u00a0 155 felt heavyish but I didn’t have any trouble with the 5×7 workout.<\/p>\n
The MetCon was a doozy.\u00a0 Not a true chipper workout, but it sure felt that way!\u00a0 The workout was:<\/p>\n
30 Overhead Lunges with a 25# dumbbell<\/p>\n
15 Pull-Ups<\/p>\n
15 Toes to Bar<\/p>\n
30 Overhead Lunges<\/p>\n
15 Pull-Ups<\/p>\n
15 Toes to Bar<\/p>\n
30 Overhead Lunges<\/p>\n
My toes to bar are a little shaky still so I was somewhere between Toes to Bar and Hanging Knee Raises. I got a couple correct, but struggled with continuing to kip for the T2B.\u00a0 The lunges felt a little easy at 25#, but that felt good to be able to push through them.\u00a0 The first round of pull-ups I did in sets of 5 and the second round in sets of 3. I think that my kip is getting better for the first 3, but after that it falls apart.\u00a0 All in all, this was a tough workout.\u00a0 My time was 10:53.<\/p>\n","protected":false},"excerpt":{"rendered":"
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 Squats and Thoracic rotations in […]<\/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-6596","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-1Io","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7360,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07262019-crossfit\/","url_meta":{"origin":6596,"position":0},"title":"07262019 – CrossFit","author":"crossn81","date":"July 26, 2019","format":false,"excerpt":"Was able to make it to Solcana this morning for a good workout! It was squat day. 3x3 at 82% followed by 2x6 at 75%. I worked up to my 80% but that was going to be too heavy so I dropped a little bit of weight and did 2\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":6596,"position":1},"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":6569,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07162018-crossfit\/","url_meta":{"origin":6596,"position":2},"title":"07162018 – CrossFit","author":"crossn81","date":"July 16, 2018","format":false,"excerpt":"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\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\/img.youtube.com\/vi\/wQHSYDSgDn8\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6389,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04262018-crossfit\/","url_meta":{"origin":6596,"position":3},"title":"04262018 – CrossFit","author":"crossn81","date":"April 27, 2018","format":false,"excerpt":"I hadn't realized we were in a \"de-load\" week at the gym but the 2 workouts I went to this week were a little easier! Today was an odd kettlebell warmup and a MetCon. The warmup was \"walking deads\" with a kettlebell and bent presses with a kettlebell.\u00a0 The bent\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":7259,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06242019-crossfit\/","url_meta":{"origin":6596,"position":4},"title":"06242019 – CrossFit","author":"crossn81","date":"June 24, 2019","format":false,"excerpt":"Yay, I made it back to Solcana and in the morning! I went for the 6:30am class as I didn't have any specific reason to go to the 5:30. I still got to see a lot of my old friends finishing the workout! After warming up we did 14 minutes\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":6910,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01242019-crossfit\/","url_meta":{"origin":6596,"position":5},"title":"01242019 – CrossFit","author":"crossn81","date":"January 24, 2019","format":false,"excerpt":"Today there was no school and I had a training in Edina so I was able to go to the 5:30am CrossFit class. Always good to be back and twice in one week! More of the regulars were there so it was fun to catch up with them. We did\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\/6596","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=6596"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6596\/revisions"}],"predecessor-version":[{"id":6597,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6596\/revisions\/6597"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}