We rolled in last night around 11pm after almost 12 hours of traveling.\u00a0 So I wasn’t super stoked when the alarm went off at 4:50am, but it was nice to be back at the gym!<\/p>\n
After our warm-up we hit the Sumo Deadlifts.\u00a0 Since I missed last week’s lifts I didn’t do the weights as described. I did 6×5 at 155#’s.\u00a0 It felt good, a little heavy but not too bad.<\/p>\n
Once we finished them we did a rowing workout.\u00a0 It was 8 rounds of 1 minute on\/1 minute off of max calorie row.\u00a0 We alternated people on the rowers so it wasn’t exactly one minute off, but close enough!\u00a0 I finished with 171 calories over the 8 minutes of work.\u00a0 I averaged 22 calories per minute with 21 being the lowest and 24 calories the highest (on the last one).<\/p>\n
It felt great to be back.<\/p>\n","protected":false},"excerpt":{"rendered":"
We rolled in last night around 11pm after almost 12 hours of traveling.\u00a0 So I wasn’t super stoked when the alarm went off at 4:50am, but it was nice to be back at the gym! After our warm-up we hit the Sumo Deadlifts.\u00a0 Since I missed last week’s lifts I didn’t do the weights as […]<\/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-6648","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-1Je","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7567,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/11082019-crossfit\/","url_meta":{"origin":6648,"position":0},"title":"11082019 – CrossFit","author":"crossn81","date":"November 8, 2019","format":false,"excerpt":"The final Open workout of the season was today and it 20.5 was a fun one. This one was unique in that we were given a specific amount of work, but was allowed to break it up anyway we wanted. In watching the announcement, the athletes each had different schemes\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":6512,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06252018-crossfit\/","url_meta":{"origin":6648,"position":1},"title":"06252018 – CrossFit","author":"crossn81","date":"June 25, 2018","format":false,"excerpt":"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! 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The gym just finished a lifting cycle\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\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/09\/Screenshot_20190917-064158_Wodify.jpg?fit=584%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/09\/Screenshot_20190917-064158_Wodify.jpg?fit=584%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/09\/Screenshot_20190917-064158_Wodify.jpg?fit=584%2C1200&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":6287,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04062018-crossfit\/","url_meta":{"origin":6648,"position":5},"title":"04062018 – CrossFit","author":"crossn81","date":"April 6, 2018","format":false,"excerpt":"After a tricep warmup we jumped into a 20 minute EMOM. 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