Because of a regularly scheduled meeting I’ll still get to make the 5:30am CrossFit at least once a month!\u00a0 That happened to be today!! It was nice to be with my crew again.<\/p>\n
This morning was the first day of the new cycle and we did some heavy deadlifting! 7×4 at 70% with a full reset on the ground between each rep.\u00a0 My partner and I lost track, but we got 7 sets in at 195.\u00a0 They were heavy, but the reset and small number of reps made it doable.\u00a0 After the 7×4 we had to do 20 Touch and Go Sumo Deadlifts at a challenging weight.\u00a0 We dropped the bar to 135 and by about 15 I was pretty much done.\u00a0 I did finish the 20 though.<\/p>\n
The MetCon was a 9 minute EMOM with three different movements.\u00a0 Minute 1 was was 20 pistols or the variation you could do – 24 in box with a 45 and 25lb plate. Minute 2 was a 30# dumbbell snatch. Minute 3 was max effort Toes 2 Bar – my variation is getting my hanging knee raises really high!\u00a0 The score was the total number of T2B after the 3 rounds.\u00a0 Each round I got more done, with the most in the last round.\u00a0 My total number of reps was 53.<\/p>\n
It was a solid day!<\/p>\n","protected":false},"excerpt":{"rendered":"
Because of a regularly scheduled meeting I’ll still get to make the 5:30am CrossFit at least once a month!\u00a0 That happened to be today!! It was nice to be with my crew again. This morning was the first day of the new cycle and we did some heavy deadlifting! 7×4 at 70% with a full […]<\/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":[],"class_list":["post-6702","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1K6","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6613,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07272018-crossfit\/","url_meta":{"origin":6702,"position":0},"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":6580,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07182018-crossfit\/","url_meta":{"origin":6702,"position":1},"title":"07182018 – CrossFit","author":"crossn81","date":"July 18, 2018","format":false,"excerpt":"Beach body... just kidding, but when we do Bench Press that is what I think of!\u00a0 The warm-ups in this cycle have been longish and I think are also getting some nice accessory work in.\u00a0 I really felt the donkey kicks from Monday when riding later in the day.\u00a0 Today\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":6203,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03262018-crossfit\/","url_meta":{"origin":6702,"position":2},"title":"03262018 – CrossFit","author":"crossn81","date":"March 26, 2018","format":false,"excerpt":"This morning started out a little odd. 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I 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":6114,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03132018-crossfit-2\/","url_meta":{"origin":6702,"position":4},"title":"03132018 – CrossFit","author":"crossn81","date":"March 13, 2018","format":false,"excerpt":"Someone programmed past open workouts into Open season... Today was 15.1 and 15.1a. The full workout description is here with analysis here. 9 minute AMRAP of: 15 Toes to Bar 10 Deadlifts 115# 5 Snatches Then 15.1a was 6 minutes to find 1 RM of Clean and Jerk. I 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":6287,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04062018-crossfit\/","url_meta":{"origin":6702,"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. 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":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6702","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=6702"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6702\/revisions"}],"predecessor-version":[{"id":6708,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6702\/revisions\/6708"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6702"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6702"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6702"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}