{"id":7005,"date":"2019-03-01T22:22:27","date_gmt":"2019-03-02T03:22:27","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=7005"},"modified":"2019-03-03T22:31:16","modified_gmt":"2019-03-04T03:31:16","slug":"03012019-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2019\/03012019-crossfit\/","title":{"rendered":"03012019 – CrossFit"},"content":{"rendered":"\n

Today was 19.2<\/a>. This is essentially a repeat of 16.2 with some modifications in the time cap. I was struggling with which workout to do… Solcana has their own scaling structure for gym points and that is really what matters for me. I decided that I would do the Gold version which used Toes to Shoulders (or hands on a higher bar and getting toes to lower bar on the rig) as I knew Hanging Knee Raises would feel too easy. T2S was crazy hard! <\/p>\n\n\n\n

Here is what the workout looked like for my scaling option:<\/p>\n\n\n\n

Gold 19.2<\/strong>
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-shoulder
50 double-unders or 100 single-unders
15 squat cleans (105\/75)
25 Toes-to-shoulder
50 double-unders or 100 single-unders
13 squat cleans (135\/95)<\/p>\n\n\n\n

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-shoulder
50 double-unders or 100 single-unders
11 squat cleans (155\/115)<\/p>\n\n\n\n

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-shoulder
50 double-unders or 100 single-unders
9 squat cleans (185\/115)<\/p>\n\n\n\n

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-shoulder
50 double-unders or 100 single-unders
7 squat cleans (205\/135)<\/p>\n\n\n\n

Stop at 20 minutes. <\/p>\n\n\n\n

I finished one full round and 13 reps of the T2S of the second round. It was no joke. I wasn’t able to get into a rhythm for them. The squat cleans felt hard but doable and I’d do a couple touch and go and then a couple one at a time. I think the second round was going to be rough, but I didn’t expect to end so early in the second round. <\/p>\n\n\n\n

It was awesome to watch other athletes push hard with one in my class completing the workout with time to spare and a few just barely missing a cutoff but giving it everything they could. <\/p>\n","protected":false},"excerpt":{"rendered":"

Today was 19.2. This is essentially a repeat of 16.2 with some modifications in the time cap. I was struggling with which workout to do… Solcana has their own scaling structure for gym points and that is really what matters for me. I decided that I would do the Gold version which used Toes to […]<\/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":[843,844,667,770],"class_list":["post-7005","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-19-2","tag-19point2","tag-crossfit-2","tag-crossfit-open"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1OZ","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7374,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07312019-crossfit\/","url_meta":{"origin":7005,"position":0},"title":"07312019 – CrossFit","author":"crossn81","date":"July 31, 2019","format":false,"excerpt":"I made it to a 6:30am class and it was a doozy. It had a longer MetCon after some gymnastics work. The gymnastics was strict toes to bars, strict toes to shoulders, or V-ups. I tried a strict toes to shoulders and decided I should to the V-ups. We had\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":6043,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01262018-crossfit\/","url_meta":{"origin":7005,"position":1},"title":"01262018 – CrossFit","author":"crossn81","date":"January 26, 2018","format":false,"excerpt":"Today was a doozy and a bit complicated. We did 16.2 which is the second workout from the 2016 CrossFit Open. As written it is a little complicated to explain. So here is what I did: In 16 minutes I completed one round and 78 reps. 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Fortunately that wasn't\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\/2018\/03\/20180309_0638091326616040-2.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=1400%2C800 4x"},"classes":[]},{"id":6311,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04132018-crossfit\/","url_meta":{"origin":7005,"position":5},"title":"04132018 – CrossFit","author":"crossn81","date":"April 13, 2018","format":false,"excerpt":"I was excited to finally see some running programmed back into the MetCons! 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