{"id":6912,"date":"2019-01-26T17:30:11","date_gmt":"2019-01-26T22:30:11","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=6912"},"modified":"2019-01-26T17:30:13","modified_gmt":"2019-01-26T22:30:13","slug":"01262019-crossfit-and-ski","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2019\/01262019-crossfit-and-ski\/","title":{"rendered":"01262019 – CrossFit and Ski"},"content":{"rendered":"\n\nThe roads were a bit slick this morning and there was an accident in the tunnel on the way to and from CrossFit. Kids and I ended up being about 10 minutes late. They had me do 5 minutes on the Assault Bike as I had missed the warm-up. I missed a little bit of time in the Deadlift window, but that was ok.\n\n\n\n\n\nDeadlift to a technical Heavy 5 – so making sure that form stayed good through a heavy set of 5. We were supposed to do a light set first so I started with 95#, then 135#, then 185# then 205# ending at 215#. That felt pretty sold for a set of 5. Then we had to drop to 70% of the Heavy 5 for 2 x 10. That put me at 150 for two sets. It felt a lot lighter, but was a good weight for 20 reps.\n\n\n\n\n\nThe MetCon was 3 RFT with a 7 minute cap of:\n\n\n\n\n\n15 Front Squats (65#)\n\n\n\n\n\n12 Burpees\n\n\n\n\n\n65 was the Gold standard and was a good choice. I could have done 45 at 95# but not within the time cap. I finished in 6:33. I did the first round unbroken and then stopped at 8 for the last two rounds. We were cleaning the bar from the floor, so breaking them up wasn’t recommended.\n\n\n\n\n\nIt was a tough workout and I hit half way through the time at about half way through the reps, so I tried to push myself to get it done under. The first round was in a little under 2 minutes.\n\n\n\n\n\nAbout an hour after finishing my workout, the family went to gymnastics so I took the opportunity to get a ski in. I grabbed some food and set out to do some skate skiing. It was about 8f with a light snow falling as I set out. I ended up doing the entire man-made loop and it was really busy out there. A fair number of teams training. It is supposed to snow tomorrow and then the temps are dropping into the negatives for highs for the week. So this might have been the best time of the weekend to ski.\n\n\n\n\n\nI was proud of myself for not falling even though I did some of the hills I always fall on! My form definitely still needs a lot of work, but sometimes things seem to click. I was able to kind of ski up some of the hills instead of just walking up them so that’s good!\n\n\n\n\n\nI completed 6.6K in 61 minutes.\n\n\n\n\n\nI noticed that my average heart rate for my MetCon was actually lower than my average for the skiing! Not a bunch, but that is an interesting observation.\n\"\"<\/a>\n\n","protected":false},"excerpt":{"rendered":"

The roads were a bit slick this morning and there was an accident in the tunnel on the way to and from CrossFit. Kids and I ended up being about 10 minutes late. They had me do 5 minutes on the Assault Bike as I had missed the warm-up. I missed a little bit of […]<\/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":[665,753],"tags":[667,837,533],"class_list":["post-6912","post","type-post","status-publish","format-standard","hentry","category-crossfit","category-skiing","tag-crossfit-2","tag-skate-ski","tag-skiing"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Nu","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7617,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/12062019-crossfit-ski\/","url_meta":{"origin":6912,"position":0},"title":"12062019 – CrossFit & Ski","author":"crossn81","date":"December 6, 2019","format":false,"excerpt":"This was the first morning Hannah has been back since her baby was born so that was exciting. We did some hurdle drills for agility as a warmup. Then we moved into Deadlifts. It was 3 rounds of 5 then a set of 3 before going for a heavy 2.\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\/12\/20191206_164046-scaled.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_164046-scaled.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_164046-scaled.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_164046-scaled.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_164046-scaled.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6529,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07092018-crossfit-biking\/","url_meta":{"origin":6912,"position":1},"title":"07092018 – CrossFit & Biking","author":"crossn81","date":"July 9, 2018","format":false,"excerpt":"I got up and headed to Solcana to begin our new 9 week cycle.\u00a0 Monday will be Sumo Deadlift Day! I have only done them one other time, but have seen the coaches talk about them with other athletes as a way of adapting the Deadlift. We had a pretty\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":6912,"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":6851,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/12142018-crossfit\/","url_meta":{"origin":6912,"position":3},"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":6534,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07112018-crossfit\/","url_meta":{"origin":6912,"position":4},"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":[]},{"id":6744,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10152018-crossfit\/","url_meta":{"origin":6912,"position":5},"title":"10152018 – CrossFit","author":"crossn81","date":"October 15, 2018","format":false,"excerpt":"Another Deadlift day at the Bouldering gym.\u00a0 It was a little busier today as it was more like 5:45 when I got there.\u00a0 A lot of people were busying climbing and lifting.\u00a0 It is always interesting to watch what other people are doing with their lifting programs. Today's Deadlifts were\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\/6912","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=6912"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6912\/revisions"}],"predecessor-version":[{"id":6916,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6912\/revisions\/6916"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6912"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6912"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6912"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}