{"id":6867,"date":"2019-01-03T13:33:11","date_gmt":"2019-01-03T18:33:11","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=6867"},"modified":"2019-01-03T13:33:12","modified_gmt":"2019-01-03T18:33:12","slug":"01032019-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2019\/01032019-crossfit\/","title":{"rendered":"01032019 – CrossFit"},"content":{"rendered":"

Finally felt healthy enough to work out! The Influenza A definitely has a long tail of getting back to 100% and I’m definitely not there yet. My last fever was on Christmas Day so it’s been over a week and I’ve still had a lot of congestion, lung mucus, and just being worn out. I’ve taken more naps in the past few weeks than I can remember! <\/p>\n

I decided to do Solcana’s WOD instead of coming up with my own. I might have been better off doing some bodyweight workout, but oh well! <\/p>\n

I had to do some modifications and did 8 rounds of 2 front support holds on the rings as part of the gymnastics\/warmup.<\/p>\n

Then on to some back squatting. I did the dynamic warmup and put 95 on the bar and did 5, then 125 at 5 reps. Getting to the actual work was a 3 2 1 2 3 ladder with 10lb jumps. I started at 165, then 175 and did 1 rep at 185 and then descended back down. <\/p>\n

The Metcon called for dumbbells and my sister didn’t have any in her gym so I opted for kettlebells. The devil press looked painful and not doable with kettlebells so I just went for swings. I did one armed push press with the kettlebell and switched at 4 reps. I also did hanging knee raises. <\/p>\n

8 minute AMRAP <\/p>\n

8 hanging knee raises<\/p>\n

8 kettlebell swings 35lb<\/p>\n

8 kettlebell push press 35lb<\/p>\n

I was able to finish 7 rounds in the 8 minutes. Not exactly as written but it was still a good challenge that got me moving. <\/p>\n

Here’s a pic of the barn gym:<\/p>\n

\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Finally felt healthy enough to work out! The Influenza A definitely has a long tail of getting back to 100% and I’m definitely not there yet. My last fever was on Christmas Day so it’s been over a week and I’ve still had a lot of congestion, lung mucus, and just being worn out. I’ve […]<\/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-6867","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-1ML","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7581,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/11192019-crossfit\/","url_meta":{"origin":6867,"position":0},"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":[]},{"id":6389,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04262018-crossfit\/","url_meta":{"origin":6867,"position":1},"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":6849,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/12122018-crossfit\/","url_meta":{"origin":6867,"position":2},"title":"12122018 – CrossFit","author":"crossn81","date":"December 12, 2018","format":false,"excerpt":"I was awoken early this morning and couldn't fall back asleep.\u00a0 I also get the daily EOD (email of the day) from CrossFit so I knew the mainsite workout was 4x10 Deadlift.\u00a0 My new weight set in the basement would work great for that, so I finally got out of\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":6737,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10102018-crossfit\/","url_meta":{"origin":6867,"position":3},"title":"10102018 – CrossFit","author":"crossn81","date":"October 10, 2018","format":false,"excerpt":"After another long day, it was great to workout.\u00a0 Mystery Weds didn't disappoint again! Warmup was another wall walk and 20 second hold. The actual workout was a 20 minute AMRAP. 200 single unders 20 pullups 30 thrusters 45# I completed 722 reps total which was about 3 rounds.","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":6717,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/09262018-crossfit\/","url_meta":{"origin":6867,"position":4},"title":"09262018 – CrossFit","author":"crossn81","date":"September 26, 2018","format":false,"excerpt":"After a long day of work and then clinical supervision I was able to make it to the 6:30pm CrossFit class. It was a great way to end a hard day! Wednesdays are \"Mystery\" days at the gym this cycle.\u00a0 The warmup was a lot of wall walks and shoulder\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":7515,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/10082019-bouldering-and-crossfit\/","url_meta":{"origin":6867,"position":5},"title":"10082019 – Bouldering and CrossFit","author":"crossn81","date":"October 8, 2019","format":false,"excerpt":"Not exactly how I planned my morning. Showed up at CrossFit and the coach didn't show up. We stood around and talked and waited for a little while before deciding to call it a morning. We got an email apologizing later. First time in my 6 years that this has\u2026","rel":"","context":"In "Bouldering"","block_context":{"text":"Bouldering","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bouldering\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6867","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=6867"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6867\/revisions"}],"predecessor-version":[{"id":6870,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6867\/revisions\/6870"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6867"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6867"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6867"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}