{"id":6948,"date":"2019-02-09T21:31:36","date_gmt":"2019-02-10T02:31:36","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=6948"},"modified":"2019-02-09T22:25:52","modified_gmt":"2019-02-10T03:25:52","slug":"02092019-bike-and-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2019\/02092019-bike-and-crossfit\/","title":{"rendered":"02092019 – Bike and CrossFit"},"content":{"rendered":"

A little before and after shots! It was -8 when I left the house, so I tried using the silk balaclava, but even the thin silk was too much to breathe through.\u00a0 Plus it is hard to spit and blow snot rockets while wearing one! My sister said that I took it off just for the beard pic!\u00a0<\/p>\n

The Back 40 was well groomed and packed down.\u00a0 A snowshoer had been quite meticulous about stepping side by side and creating a wide trail to ride on.\u00a0 It felt good, it is definitely not easy going as my 4 mph reflects, but I think that will improve over time too.\u00a0 I just got a sweet deal at the Angry Catfish on some studded tires, but I haven’t put them on yet.\u00a0\u00a0<\/p>\n

About 3\/4 of the way through the loop, my toes started getting really cold and eventually went numb! I’ve been wearing my nice Gortex La Sportiva’s but they don’t really have any insulation so they only can do so much. A nice pair of riding boots is pricey, so I might try my regular snow boots next time to see if they work ok.\u00a0<\/p>\n

When I got back, I did a quick little jog around the block.\u00a0 The sidewalks are still fairly icy, so it wasn’t at any speed!\u00a0<\/p>\n

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Saturday morning CrossFit was good, I was a little worried that it would be squats again and my poor quads were going to get beat up on! So I was glad that it was shoulder beat up time! We did a 8 minute EMOM of 5 kips and 3-5 toes to shoulder. I’ve done a toes to bar once or twice, but can’t do it consistently, so working on the toes 2 shoulder is a better idea.\u00a0<\/p>\n

After that we did an 18 minute workout that included bench press and sled pull (hand over hand). The bench press was starting at a heavy weight do 4 reps, the decrease the weight while increasing reps with the sled pull in between.\u00a0 I did 4 reps @ 115, 6 reps @ 105, 8 reps at 95, 10 reps at 85, 12 reps @ 75, 14 reps @ 65. I\u00a0 was supposed to do a set of 16 @ 55, but we ran out of time.\u00a0 We were in partners and 3 groups had to use 2 sleds so there was some waiting around time. I somehow got ahead of my partner at the end and could have done a set of 16 @ 65, but decided to wait, he didn’t seem in any rush and was actually putting on a band-aid as time was expiring.\u00a0 I was a little frustrated by that.\u00a0 I alternated pulling a sled with a 45# plate and one with 70# on it.\u00a0 The 45 felt pretty easy and the 70 was a good challenge.\u00a0\u00a0<\/p>\n

It was a good workout and I was glad to be doing some upper body stuff as my legs were feeling it!\u00a0<\/p>\n\n\n

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

A little before and after shots! It was -8 when I left the house, so I tried using the silk balaclava, but even the thin silk was too much to breathe through.\u00a0 Plus it is hard to spit and blow snot rockets while wearing one! My sister said that I took it off just for […]<\/p>\n","protected":false},"author":2,"featured_media":6943,"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":[624,665],"tags":[797,667,774],"class_list":["post-6948","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bike","category-crossfit","tag-biking","tag-crossfit-2","tag-fat-tire-bike"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/02\/20190209_081050.jpg?fit=3264%2C2448&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1O4","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6657,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08162018-crossfit-bike\/","url_meta":{"origin":6948,"position":0},"title":"08162018 – CrossFit & Bike","author":"crossn81","date":"August 16, 2018","format":false,"excerpt":"I woke up feeling a lot better this morning and did some \"lite\" CrossFit. I did one round of 30 kettlebell swings (35#), 30 lunges, and 30 situps with my 8# medicine ball.\u00a0 No timer or anything.\u00a0 Just a quick get the blood moving workout. Then I rode to a\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7126,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/05042019-bike-crossfit\/","url_meta":{"origin":6948,"position":1},"title":"05042019 – Bike & CrossFit","author":"crossn81","date":"May 4, 2019","format":false,"excerpt":"I had been feeling a little sick yesterday and skipped CrossFit as a result. So I wasn't 100% sure how I'd feel this morning. I woke up feeling better but decided to go for a bike ride instead of running thinking that'd be less strenuous before CrossFit later. All the\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/20190504_073346.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\/05\/20190504_073346.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/20190504_073346.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/20190504_073346.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/20190504_073346.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7103,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04272019-bike-and-crossfit\/","url_meta":{"origin":6948,"position":2},"title":"04272019 – Bike and CrossFit","author":"crossn81","date":"April 27, 2019","format":false,"excerpt":"Some of the Mountain Bike trails are slowly opening up. At one point we had snow in the forecast, it had been changed to rain in the late morning. I decided to get the Mountain Bike out and do some of the trails - the one open trail is an\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190427_0701068610613915623817092.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190427_0701068610613915623817092.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190427_0701068610613915623817092.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190427_0701068610613915623817092.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190427_0701068610613915623817092.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190427_0701068610613915623817092.jpg?resize=1400%2C800 4x"},"classes":[]},{"id":7047,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04012019-crossfit-bike\/","url_meta":{"origin":6948,"position":3},"title":"04012019 – CrossFit & Bike","author":"crossn81","date":"April 1, 2019","format":false,"excerpt":"The timing was a little tight from the Winter Triathlon to needing to start a training plan for my Spring 12.5k and Adventure Triathlon. I obviously have a good cardio base to start from, but I need to get more running in for the Superior race as its going to\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7285,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07082019-crossfit-bike\/","url_meta":{"origin":6948,"position":4},"title":"07082019 – CrossFit & Bike","author":"crossn81","date":"July 8, 2019","format":false,"excerpt":"Got up early for 5:30am CrossFit and it felt great. We did handstand practice, something that I still need work on getting up into the handstand. We then did 5x8 Deadlifts at 60% so I did 185. 8 reps is a lot. I've not deadlifted in awhile so I'm sure\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6719,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10012018-crossfit\/","url_meta":{"origin":6948,"position":5},"title":"10012018 – CrossFit","author":"crossn81","date":"October 1, 2018","format":false,"excerpt":"Well, it wasn't really CrossFit, but I got my Deadlift on.\u00a0 I rode my bike in a misty rain to the Bouldering gym and did my 6x3 @ 78% Deadlifts.\u00a0 78% for this round was 190.\u00a0 That felt heavy, but doable for that many lifts.\u00a0 I also did the 20\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\/6948","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=6948"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6948\/revisions"}],"predecessor-version":[{"id":6959,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6948\/revisions\/6959"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media\/6943"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6948"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6948"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6948"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}