{"id":6694,"date":"2018-09-17T18:20:05","date_gmt":"2018-09-17T23:20:05","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/2018\/09172018-crossfit\/"},"modified":"2018-09-25T17:21:53","modified_gmt":"2018-09-25T22:21:53","slug":"09172018-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2018\/09172018-crossfit\/","title":{"rendered":"09172018 – CrossFit"},"content":{"rendered":"

I’m not sure if I mentioned that my new work schedule will make it almost impossible to do my 5:30 am routine any more. I’m bummed about that but have been optimistic about going to Solcana in the afternoon\/evening for a class. I took last week off to recover from the marathon, so this was my first week trying to get back at it. It also happens to be the first week of the\u00a0Fall Challenge,<\/a>\u00a0so it’s also pre-testing the lifts and workout in the challenge. (The Fall Challenge\u00a0link<\/a>\u00a0includes a pic of me on the rower!)<\/p>\n

The challenge is two parts. The lift is what is being called the Solcana Total and includes the Deadlift, Shoulder Press, and Snatch. And the workout is\u00a0Jackie<\/a>. Jackie is 1000m row, 50 thrusters at 45#, and 30 pullups for time. Yea…<\/p>\n

I originally had signed up for the 4:30pm class and thought I could just be a little late for my 5:30 engagement, but then realizing that swapping the kids would make everything too stressful I decided to go to the bouldering gym after my engagement and do the lifts there.<\/p>\n

Definitely not as fun and I know I still really benefit from coaching cues, but I’m still happy and impressed with my lifts. The plan was 1RM for both Deadlift and Shoulder Press. I warmed up and watched the CrossFit YouTube videos for each lift to remind myself of proper form and technique.<\/p>\n

For the Deadlift I was able to build up to 245 pounds which is just 20 under my all time 1RM so that great.<\/p>\n

The Shoulder Press I struggle with the initial lift getting off my shoulder and often try to sneak a dip and drive into it. I was successfully able to get 95 pounds up and failed 2xs at 100. 95 is just 10 under my all time 1RM so that’s great too.<\/p>\n

After the 2 lifts I did an easy 5 minutes on the spin bike just to loosen things up a minute.<\/p>\n","protected":false},"excerpt":{"rendered":"

I’m not sure if I mentioned that my new work schedule will make it almost impossible to do my 5:30 am routine any more. I’m bummed about that but have been optimistic about going to Solcana in the afternoon\/evening for a class. I took last week off to recover from the marathon, so this was […]<\/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":[667,821,823,822,820],"class_list":["post-6694","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2","tag-deadlift","tag-fall-challenge","tag-shoulder-press","tag-solcana-total"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1JY","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6810,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11222018-crossfit-and-climbing\/","url_meta":{"origin":6694,"position":0},"title":"11222018 – CrossFit and Climbing","author":"crossn81","date":"November 22, 2018","format":false,"excerpt":"Happy Thanksgiving!!\u00a0 The climbing gym was open this morning so I saw that as a good time to finish out testing my Fall Challenge lifts.\u00a0 We ended up going as a family so I climbed a few routes afterwards too.\u00a0 The family climbed around and did some cool climbs through\u2026","rel":"","context":"In "Bouldering"","block_context":{"text":"Bouldering","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bouldering\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/11\/20181122_103718-1.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/11\/20181122_103718-1.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/11\/20181122_103718-1.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/11\/20181122_103718-1.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/11\/20181122_103718-1.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6802,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11212018-crossfit\/","url_meta":{"origin":6694,"position":1},"title":"11212018 – CrossFit","author":"crossn81","date":"November 21, 2018","format":false,"excerpt":"This week is the end of the cycle testing.\u00a0 I've not been able to make it yet this week due to schedules.\u00a0 I don't work today so I got up early for the 5:30am crew and completed the Jackie test. And ended up doing my Deadlift as well.\u00a0 Here is\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":5986,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01112018-crossfit\/","url_meta":{"origin":6694,"position":2},"title":"01112018 – 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 "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5703,"url":"https:\/\/www.teamcrossworld.com\/running\/2014\/the-diane-challenge\/","url_meta":{"origin":6694,"position":3},"title":"The Diane Challenge","author":"crossn81","date":"October 26, 2014","format":false,"excerpt":"I haven't written about Crossfit in awhile. \u00a0I've still be going consistently about 8 times a month. \u00a0Recently Solcana held its first gym-wide challenge. \u00a0The \u00a0Crossfit workout called Diane was chosen as the challenge. \u00a0It is a two part challenge - complete it once in October and then we'll complete\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":6694,"position":4},"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":7052,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04032019-crossfit\/","url_meta":{"origin":6694,"position":5},"title":"04032019 – CrossFit","author":"crossn81","date":"April 3, 2019","format":false,"excerpt":"I had trouble deciding what to do this morning. I liked the idea of sleeping in and doing the PSE workout at home. However, getting to see my 5:30am friends at Solcana was also a great idea. The PSE workout had Pendlay Rows which I've not done and pullups which\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\/6694","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=6694"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6694\/revisions"}],"predecessor-version":[{"id":6710,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6694\/revisions\/6710"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}