37 Years ago…<\/p>\n
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 up, focusing on the glute.\u00a0 The banded pull through was similar to a kettlebell swing, using a band attached to the bottom of the rig.\u00a0 It felt a little weird.<\/p>\n
Today’s strength was tempo Overhead Squats.\u00a0 We picked the weight that we could 3×5 at with a tempo scheme of 3 seconds down, hold for 2 seconds, fast up and a 1 second pause at the top.\u00a0 I opted for 65# and that was a good choice by the end.\u00a0 It is actually a long time to be holding the bar overhead each round.\u00a0 The other hard part was the pause at the top.\u00a0 It was hard to catch your breath and reset for the next one that quickly.<\/p>\n
The MetCon was another doozy.\u00a0 I went with the Gold workout, it was tricky as it was a 3 minute round, repeated 5 times.\u00a0 With NO rest.\u00a0 So basically a 15 minute workout.\u00a0 The movement?<\/p>\n
30 American Swings 35#<\/p>\n
Max effort burpees jump over bench.<\/p>\n
Yup that was rough.\u00a0 The score was the total number of burpees.\u00a0 Here is what I remember doing:<\/p>\n
13<\/p>\n
13<\/p>\n
13 (for some reason I thought we were done and then Kaitlin said and round 4.\u00a0 Oh MAN!)<\/p>\n
10<\/p>\n
10<\/p>\n
The kettlebell got really heavy in the last two rounds.\u00a0 I know I can swing the 50# kettlebell, but I’m glad I didn’t!!<\/p>\n","protected":false},"excerpt":{"rendered":"
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 up, focusing on the glute.\u00a0 […]<\/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-6613","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-1IF","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6596,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07232018-crossfit\/","url_meta":{"origin":6613,"position":0},"title":"07232018 – 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 "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6785,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11092018-crossfit\/","url_meta":{"origin":6613,"position":1},"title":"11092018 – CrossFit","author":"crossn81","date":"November 10, 2018","format":false,"excerpt":"After a busy day of work I was glad to leave on time and get to the 3:30pm class.\u00a0 It was a small group (4 of us), but it was some good work to do.\u00a0 It was a nice long warm-up to get the shoulders awake before doing some snatches.\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":6613,"position":2},"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":[]},{"id":7360,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07262019-crossfit\/","url_meta":{"origin":6613,"position":3},"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":6287,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04062018-crossfit\/","url_meta":{"origin":6613,"position":4},"title":"04062018 – CrossFit","author":"crossn81","date":"April 6, 2018","format":false,"excerpt":"After a tricep warmup we jumped into a 20 minute EMOM. This one proved to be a little trickier than it first looks: Minute 1: 60 double unders\/120 single unders Minute 2: 12 pullups Minute 3: Double Kettlebell hold (in the front rack) Minute 4: Rest The rest felt really\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":6534,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07112018-crossfit\/","url_meta":{"origin":6613,"position":5},"title":"07112018 – CrossFit","author":"crossn81","date":"July 11, 2018","format":false,"excerpt":"Another long warm-up to start us off today.\u00a0 It was a 9 minute EMOM with a different movement for 3 minutes and then repeating.\u00a0 It was a 30 second row at moderate pace, 10 straight leg box jumps (landing) from seated, and 10 double kettlebell cleans. I was definitely warm\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\/6613","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=6613"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6613\/revisions"}],"predecessor-version":[{"id":6614,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6613\/revisions\/6614"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6613"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6613"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}