I had hoped to run or ski before the 10am CrossFit class but that didn’t work for our schedule and it was cold out! I took the kids to their CrossFit class and joined the 10am group was we waited for 9am to finish up. <\/p>\n\n\n\n
Our warm up was 5 rounds of 8 kipping knees to elbow and 3 per arm kettlebell windmills. I got some good correction on my windmill as I wasn’t doing a good hip hinge with it. <\/p>\n\n\n\n
We then did a 5×3 Back Squat. It was supposed to be 75% which would have been 150 for me, but when I got to 135, that felt pretty challenging for the day. It was nice to workout with Dan a 5:30am buddy whose kids are also in the kid’s class. We did the squats together. Despite being lower weight than I should have been the 5×3 went well. <\/p>\n\n\n\n
The MetCon wasn’t for time, but we did have a 10 minute time cap due to the end of class. It was another hard one! <\/p>\n\n\n\n
5 rounds of <\/p>\n\n\n\n
5 Strict Pullups<\/p>\n\n\n\n
10 Renegade Rows (each arm) 20#<\/p>\n\n\n\n
30 Heavy Russian Swings 53#<\/p>\n\n\n\n
I had tried the 70# kettlebell because they were supposed to be as heavy as possible, but Coach Rica said my form was too bad at that weight so I dropped back down. I was glad too because the 53 was heavy enough at the end! I think I ended up with 4 rounds in the time cap. I did the first 5 pullups strict and mostly got over the bar, but then I added some bands because I wasn’t getting close enough anymore in subsequent rounds! <\/p>\n\n\n\n
I had a good workout and so did the kids! <\/p>\n","protected":false},"excerpt":{"rendered":"
I had hoped to run or ski before the 10am CrossFit class but that didn’t work for our schedule and it was cold out! I took the kids to their CrossFit class and joined the 10am group was we waited for 9am to finish up. Our warm up was 5 rounds of 8 kipping knees […]<\/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-6892","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-1Na","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7077,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04132019-crossfit\/","url_meta":{"origin":6892,"position":0},"title":"04132019 – CrossFit","author":"crossn81","date":"April 13, 2019","format":false,"excerpt":"The plan had been to get up and run and then do 10am CrossFit while one child was doing the CrossFit Kids program. But I was definitely feeling tired from the late Friday night and didn't wake up with time to run, recover, and CrossFit. I'm kind of glad I\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":6904,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01212019-crossfit-bouldering\/","url_meta":{"origin":6892,"position":1},"title":"01212019 – CrossFit & Bouldering","author":"crossn81","date":"January 21, 2019","format":false,"excerpt":"I opted to get up for 5:30am class to make sure I actually went and didn't drag the kids along!\u00a0 It was another dosey of a workout. We did 4 rounds of gymnastics as our warmup. 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I got 135 up and attempted 145 but it wasn't happening. 135 is a 25 pound PR. Quite pleased with that! The MetCon was simple but brutal. 21-15-9 Squat Clean 95# Pushups 16:08 I was able to do\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":7487,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/09172019-crossfit\/","url_meta":{"origin":6892,"position":4},"title":"09172019 – CrossFit","author":"crossn81","date":"September 17, 2019","format":false,"excerpt":"It's been too long since I made it to the gym. But it felt like slipping back into the groove with old friends! I made it to the 5:30am class and that felt so early! The workout was hard but not too crazy. 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