I had the realization this morning that due to my new work schedule I probably won’t be able to workout in the mornings at Solcana anymore.\u00a0 My work day will start at 7am and class ends at 6:30.\u00a0 With a 15 minute commute, that doesn’t leave much time to cool-off and shower.\u00a0 Showering while sweating isn’t super helpful!<\/p>\n
Today we worked on Overhead Squats. I liked the overhead squat warm-up that we did with the PVC.\u00a0 It was a little challenging, but really worked on the skills needed.\u00a0 We were to work up to a heavy set of 5 in 4-5 sets.\u00a0 I started with 65, went to 75, and then did 85.\u00a0 85 was a little challenging and I had trouble keeping the bar from falling forward.\u00a0 I’ve done higher weights, but that was what I had for today for a set of 5.\u00a0 Morgen complemented my progress and form improvements.<\/p>\n
The MetCon included 400m runs!! So I liked that.\u00a0 The plan was<\/p>\n
4 Rounds for time of<\/p>\n
400m run<\/p>\n
Snatch 8 – 6 – 4 – 2 (each round descended number of reps but increased weight)<\/p>\n
I chose Silver which had the following weights: 65 – 75 – 85 – 95.\u00a0 It appears my score wasn’t recorded.\u00a0 I remember coming in after the 2nd run and seeing 5 minutes on the clock.\u00a0 The first run was good.\u00a0 About halfway through the snatches we found out that we could do Power Snatches.\u00a0 That is obviously a time and body saver!\u00a0 The runs got harder and while the actual snatches got heavier the work went quicker.\u00a0 It was a good workout. I hope we do it again!<\/p>\n","protected":false},"excerpt":{"rendered":"
I had the realization this morning that due to my new work schedule I probably won’t be able to workout in the mornings at Solcana anymore.\u00a0 My work day will start at 7am and class ends at 6:30.\u00a0 With a 15 minute commute, that doesn’t leave much time to cool-off and shower.\u00a0 Showering while sweating […]<\/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_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-6665","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-1Jv","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7077,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04132019-crossfit\/","url_meta":{"origin":6665,"position":0},"title":"04132019 – CrossFit","author":"crossn81","date":"April 13, 2019","format":false,"excerpt":"The plan had been to get up and run and then do 10am CrossFit while one child was doing the CrossFit Kids program. But I was definitely feeling tired from the late Friday night and didn't wake up with time to run, recover, and CrossFit. I'm kind of glad I\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":6005,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01162018-crossfit\/","url_meta":{"origin":6665,"position":1},"title":"01162018 – Crossfit","author":"crossn81","date":"January 16, 2018","format":false,"excerpt":"12 minutes to a Heavy 1x3 Overhead Squat I completed 3 reps at 85#\u00a0 I attempted 95# and did 1 full rep and maybe 2 that were about 1\/2 the correct depth. Then As Many Rounds as Possible in 12 minutes: 20 Power Snatches 65# 20 Lateral Burpees over Barbell\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":6783,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11062018-crossfit\/","url_meta":{"origin":6665,"position":2},"title":"11062018 – CrossFit","author":"crossn81","date":"November 5, 2018","format":false,"excerpt":"Yay for another 5:30am class time.\u00a0 Not many people are thankful for morning meetings off-site but they help me get to the AM classes so I love 'em!! It was nice to actually do some deadlifting in class today instead of at the Bouldering gym. We had a nice little\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":6510,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06202018-crossfit\/","url_meta":{"origin":6665,"position":3},"title":"06202018 – CrossFit","author":"crossn81","date":"June 20, 2018","format":false,"excerpt":"You know the MetCon is bad when there is no strength session on the board.\u00a0 We attempted to do some handstand kick ups as our warmup. I've still got a ways to go before I get mine.\u00a0 The MetCon was a chipper. I did the Silver level which was: 50\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":6305,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04102018-crossfit\/","url_meta":{"origin":6665,"position":4},"title":"04102018 – CrossFit","author":"crossn81","date":"April 10, 2018","format":false,"excerpt":"After this workout it took hours for me to be able to lift my arms to my head! Seriously though... hard to wash my hair, hard to eat my oatmeal. This was no joke for the shoulders! We did a long shoulder warmup before a 7 minute Snatch EMOM at\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":6665,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6665","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=6665"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6665\/revisions"}],"predecessor-version":[{"id":6666,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6665\/revisions\/6666"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6665"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6665"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6665"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}