{"id":6826,"date":"2018-12-07T20:02:54","date_gmt":"2018-12-08T01:02:54","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=6826"},"modified":"2018-12-07T20:02:54","modified_gmt":"2018-12-08T01:02:54","slug":"12072018-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2018\/12072018-crossfit\/","title":{"rendered":"12072018 – CrossFit"},"content":{"rendered":"

Today we did some more Tripod holds for warmup.\u00a0 I was able to do all 7×15 second holds in the tripod position.\u00a0 That was an improvement from last week.<\/p>\n

The weight lifting portion was 5 sets of Clean and Push Press.\u00a0 One clean and 5 push presses per set.\u00a0 Working to a heavy set.\u00a0 I was able to work up to a set of 90#.\u00a0 I got some good pointers about hand placement for the Push Press that will hopefully improve my form.<\/p>\n

The MetCon was the Baseline workout. Baseline is<\/p>\n

For time:<\/p>\n

500m row<\/p>\n

40 squats<\/p>\n

30 situps<\/p>\n

20 pushups<\/p>\n

10 pullups<\/p>\n

I finished in 5:53.\u00a0 I did the row in about 1:50 and the squats really hurt, I broke them up into 20-10-10 with a quick break in between each set.\u00a0 Then I did 2 sets of 15 for the situps and 4 sets of 5 for the pushups.\u00a0 The pullups I did a set of 3, 3 sets of 2 and the final 1.\u00a0 I’m happy with my time as it is 21 seconds faster than my last baseline test AND is also Rx!!\u00a0 So faster and harder!!<\/p>\n

Wodify only has one other time listed and it was 5\/2\/17 in 6:14.\u00a0 My initial Baseline<\/a> was in June 2014 and was 7:35 with lots of scaling!!<\/p>\n","protected":false},"excerpt":{"rendered":"

Today we did some more Tripod holds for warmup.\u00a0 I was able to do all 7×15 second holds in the tripod position.\u00a0 That was an improvement from last week. The weight lifting portion was 5 sets of Clean and Push Press.\u00a0 One clean and 5 push presses per set.\u00a0 Working to a heavy set.\u00a0 I […]<\/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":[835,667],"class_list":["post-6826","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-baseline","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1M6","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6305,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04102018-crossfit\/","url_meta":{"origin":6826,"position":0},"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":5518,"url":"https:\/\/www.teamcrossworld.com\/running\/2014\/starting-crossfit\/","url_meta":{"origin":6826,"position":1},"title":"Starting Crossfit","author":"crossn81","date":"June 20, 2014","format":false,"excerpt":"Today I delved into the world of CrossFit. \u00a0If you don't know CrossFit is a\u00a0regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@HI) in a communal environment leads to health and fitness. \u00a0It is a little crazy and very intense. \u00a0I've read about CrossFit, talked with\u2026","rel":"","context":"In "Cross-Training"","block_context":{"text":"Cross-Training","link":"https:\/\/www.teamcrossworld.com\/running\/category\/cross-training\/"},"img":{"alt_text":"CAM05039","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2014\/06\/CAM05039-300x222.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":7052,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04032019-crossfit\/","url_meta":{"origin":6826,"position":2},"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":[]},{"id":6819,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11302018-crossfit\/","url_meta":{"origin":6826,"position":3},"title":"11302018 – CrossFit","author":"crossn81","date":"November 30, 2018","format":false,"excerpt":"Talk about a rough ending to the workday.\u00a0 I'm glad I was able to go straight to the gym and work it out! We are in a new cycle and are doing tripod stands.\u00a0 7x15 second holds. I did the first couple in a pike position before getting my knee\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":6851,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/12142018-crossfit\/","url_meta":{"origin":6826,"position":4},"title":"12142018 – CrossFit","author":"crossn81","date":"December 14, 2018","format":false,"excerpt":"Ahhh.. another Friday afternoon workout.\u00a0 It was actually a decent day at work so that was nice! We did a bear crawl, jog, inch worm, and lunges before heading into our tripod stand practice.\u00a0 It is getting easier to get up into the tripod for sure. This week was a\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":7581,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/11192019-crossfit\/","url_meta":{"origin":6826,"position":5},"title":"11192019 – CrossFit","author":"crossn81","date":"November 19, 2019","format":false,"excerpt":"We had a longer MetCon today with no actual strength component. We started with a warmup game. We hadn't done a game for a warm up in a long time. Not sure what it is called but we had the pvc standing in front of us and had to rotate\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\/6826","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=6826"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6826\/revisions"}],"predecessor-version":[{"id":6827,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6826\/revisions\/6827"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6826"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6826"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6826"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}