Today there was no school and I had a training in Edina so I was able to go to the 5:30am CrossFit class. Always good to be back and twice in one week! More of the regulars were there so it was fun to catch up with them. <\/p>\n\n\n\n
We did some muscle up practice as our warmups. I did 4 rounds of 10 hollow body band pull downs, 3 jumping pops on the low bar, and 2 slow eccentric releases on the bar (slow lowers). <\/p>\n\n\n\n
Thursdays are an easier day so we had a 2 part MetCon with no measure. <\/p>\n\n\n\n
The first part was 3 rounds NOT for time of:<\/p>\n\n\n\n
8 weighted stepups each leg (53# kettlebell at 24 inches)<\/p>\n\n\n\n
8 single arm kettlebell deadlifts (70#)<\/p>\n\n\n\n
8 KB bench press (25# dumbbells we ran out of the right weight kettlebells)<\/p>\n\n\n\n
followed by 3 rounds NOT for time of<\/p>\n\n\n\n
15 band pull aparts<\/p>\n\n\n\n
Down and Back (backwards) Monster Walks w\/hip circles<\/p>\n\n\n\n
15 banded leg curls<\/p>\n\n\n\n
The backwards monster walk felt pretty spicy, otherwise everything else felt pretty good. My legs actually felt less sore afterwards than before I started. My quads had been pretty sore all week (like hard to walk down stairs). <\/p>\n","protected":false},"excerpt":{"rendered":"
Today there was no school and I had a training in Edina so I was able to go to the 5:30am CrossFit class. Always good to be back and twice in one week! More of the regulars were there so it was fun to catch up with them. We did some muscle up practice as […]<\/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-6910","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-1Ns","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6892,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01192019-crossfit\/","url_meta":{"origin":6910,"position":0},"title":"01192019 – CrossFit","author":"crossn81","date":"January 19, 2019","format":false,"excerpt":"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\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":6613,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07272018-crossfit\/","url_meta":{"origin":6910,"position":1},"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":6389,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04262018-crossfit\/","url_meta":{"origin":6910,"position":2},"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":6867,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01032019-crossfit\/","url_meta":{"origin":6910,"position":3},"title":"01032019 – CrossFit","author":"crossn81","date":"January 3, 2019","format":false,"excerpt":"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\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190103_112110.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190103_112110.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190103_112110.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190103_112110.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190103_112110.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190103_112110.jpg?resize=1400%2C800 4x"},"classes":[]},{"id":6287,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04062018-crossfit\/","url_meta":{"origin":6910,"position":4},"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":[]},{"id":6523,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06272018-crossfit\/","url_meta":{"origin":6910,"position":5},"title":"06272018 – CrossFit","author":"crossn81","date":"June 27, 2018","format":false,"excerpt":"100... Keep it 100 was the Workout of the Day! Three rounds of a rough workout, the good news is there was a 6 minute break between each round. It isn't often that you get a full recovery between each round so this seemed a little crazy and excessive when\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\/6910","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=6910"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6910\/revisions"}],"predecessor-version":[{"id":6911,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6910\/revisions\/6911"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6910"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6910"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6910"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}