Today was a Professional Development day at work which meant that I was able to go to the 5:30 AM class at Solcana this morning.\u00a0 It was nice to be there! I should get to go next week too!<\/p>\n
Thursday’s have been longer MetCon days.\u00a0 Today was a fun partner MetCon that I did with Mike.\u00a0 Well, first we started out with some shoulder stretching and Wall Walking! Being upside down has gotten easier, but the shoulder tapping felt really hard today.<\/p>\n
On to the MetCon. It was actually 3 different sections.\u00a0 Mike and I completed the Gold standards.<\/p>\n
The first part was a 12 minute AMRAP alternating partners each round of<\/p>\n
12 kettlebell to overhead (snatch) with a 35# kettlebell<\/p>\n
9 box jumps (20 inch box)<\/p>\n
6 burpees<\/p>\n
3 minute rest and then…<\/p>\n
Full depth clean ladder in 5 minutes.\u00a0 After each partner we had to add 5#’s which meant I was jumping 10#’s between each lift.\u00a0 We started at 75#’s and I did the last clean at 135#.<\/p>\n
Then.. we had a minute of rest and then max effort plank.\u00a0 When the first partner quit it was over.<\/p>\n
For the first section we finished 8 rounds and 16 reps. I switched arms on the KB after 6 reps and Mike alternated each round. It all felt good.\u00a0 The KB weight didn’t feel easy, but wasn’t too heavy either, I think the 53 would have been too much.<\/p>\n
Like I said for the Clean Ladder I started at 75 and then did 85, 95, 105, 115, 125, and 135. It all happened pretty quickly and we pretty much kept moving the entire 5 minutes.\u00a0 You were either lifting, changing plates, or trying to catch your breath! 135 is my 1 rep max for the full clean, I’ve done 155 in the power clean. So that was pretty cool!<\/p>\n
The plank felt like forever but was really only 1 minute.\u00a0 I was the one to stop first for our team.\u00a0 Planking kicks my butt!<\/p>\n","protected":false},"excerpt":{"rendered":"
Today was a Professional Development day at work which meant that I was able to go to the 5:30 AM class at Solcana this morning.\u00a0 It was nice to be there! I should get to go next week too! Thursday’s have been longer MetCon days.\u00a0 Today was a fun partner MetCon that I did with […]<\/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-6771","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-1Ld","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6389,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04262018-crossfit\/","url_meta":{"origin":6771,"position":0},"title":"04262018 – CrossFit","author":"crossn81","date":"April 27, 2018","format":false,"excerpt":"I hadn't realized we were in a \"de-load\" week at the gym but the 2 workouts I went to this week were a little easier! Today was an odd kettlebell warmup and a MetCon. The warmup was \"walking deads\" with a kettlebell and bent presses with a kettlebell.\u00a0 The bent\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":6771,"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":7259,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06242019-crossfit\/","url_meta":{"origin":6771,"position":2},"title":"06242019 – CrossFit","author":"crossn81","date":"June 24, 2019","format":false,"excerpt":"Yay, I made it back to Solcana and in the morning! I went for the 6:30am class as I didn't have any specific reason to go to the 5:30. I still got to see a lot of my old friends finishing the workout! After warming up we did 14 minutes\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":6771,"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":7322,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07182019-crossfit-swim\/","url_meta":{"origin":6771,"position":4},"title":"07182019 – CrossFit & Swim","author":"crossn81","date":"July 18, 2019","format":false,"excerpt":"Made it to the 6:30am class today. It is always nice to be back at the gym. Its nice to have all the equipment, programming, and of course supportive people and coaches to cheer you on! Today was a shoulder press day. I've struggled with this movement in the past.\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":6771,"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\/6771","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=6771"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6771\/revisions"}],"predecessor-version":[{"id":6801,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6771\/revisions\/6801"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6771"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}