{"id":7097,"date":"2019-04-26T21:47:37","date_gmt":"2019-04-27T02:47:37","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=7097"},"modified":"2019-04-30T18:38:26","modified_gmt":"2019-04-30T23:38:26","slug":"04272019-crossfit-and-run","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2019\/04272019-crossfit-and-run\/","title":{"rendered":"04262019 – CrossFit and Run"},"content":{"rendered":"

The 3:30 class was pretty full which was a nice change from the past few weeks! The work day was pretty stressful and we had a full evening, but it was good workout! <\/p>\n

After a pretty long warm-up we had 12 minutes to find a Heavy set of 2 back squats. I probably had a little bit more in me when the time cap hit.  I totally screwed up the warm-up sets when I put 45# plates on the bar…. oops. We were supposed to start at 50% and 135 is more like 70%.  Yikes! It took me until the second warm-up set to realize the mistake.  I ended at 180 for the Heavy 2. <\/p>\n

Then the MetCon was a 10 minute AMRAP with three movements. <\/p>\n

20 single arm kettlebell swings 35#, 15 sit-ups, and 1 length sled push with 45# plate on it. I actually started with the sled push. It was a quick little burner. I was able to complete 5 rounds plus 27 reps of the Gold standard. <\/p>\n

After cooling down a little bit I changed and headed to our friends house for our annual Get in Gear Fun Run tradition. We meet-up and then all walk (kids biked this year) down to the Minnehaha Falls to check-in.  This year they had the 3 options again 2K, 3K, or 4K. They have the turn around spots marked and you can choose as you go. After last year’s breakout run by Caleb I went with him! <\/p>\n

<\/p>\n

\"\"

Ready to Go!<\/p><\/div>\n

Caleb went out like a rocket cutting in and out of people!  I had to go pretty quick to keep up with him and I ended up running on the side of the road so I wouldn’t be dodging hundreds of kids. Once I caught back up I told him to try and pace himself a little bit! He walked for about 1 a minute and then took off again!  He had been saying he wanted to do the 2K so I wasn’t surprised when as we approached the turn around he said he wanted to turn around.  We waved at our friends as we ran back past them. On the way back he walked for about a minute and I kept reminding him to take it easy! I told him as we rounded the final bend that he could run all out after we passed a specific light pole. It was maybe a little too far out for him.<\/p>\n

\"\"

Kicking to the finish!<\/p><\/div>\n

We finished in just over 13 minutes. After sitting for a bit he said he wished he had gone longer! Nadia decided to do the 3K so we had to wait for a little while but it was fun to see all the kids of different ages coming through!  <\/p>\n

<\/p>\n

\"\"

Finishing happy and strong!<\/p><\/div>\n

After everyone finished we hit up the refreshment tables, dance tent, and race cars before heading back to our friends and enjoying pizza and friends!<\/p>\n\n\n

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

The 3:30 class was pretty full which was a nice change from the past few weeks! The work day was pretty stressful and we had a full evening, but it was good workout!  After a pretty long warm-up we had 12 minutes to find a Heavy set of 2 back squats. I probably had a […]<\/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":[665,13],"tags":[667,562,62],"class_list":["post-7097","post","type-post","status-publish","format-standard","hentry","category-crossfit","category-my-running","tag-crossfit-2","tag-get-in-gear","tag-running"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Qt","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6311,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04132018-crossfit\/","url_meta":{"origin":7097,"position":0},"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! Not everyone else in my class shared that excitement with me! Oh well.\u00a0 Our warm-up wasn't heavy lifting but it was more like some accessory lifts that weren't easy! The warm up was 3 rounds of 10\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":6068,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02192018-crossfit\/","url_meta":{"origin":7097,"position":1},"title":"02192018 – CrossFit","author":"crossn81","date":"February 19, 2018","format":false,"excerpt":"First time back in over a week due to an overnight field trip and schedule conflicts last week. We did a 3 position clean workout for strength today. Starting in a high hang, then hang, into a full clean. The goal was to get your heaviest weight for the whole\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":6948,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/02092019-bike-and-crossfit\/","url_meta":{"origin":7097,"position":2},"title":"02092019 – Bike and CrossFit","author":"crossn81","date":"February 9, 2019","format":false,"excerpt":"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! 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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":6534,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07112018-crossfit\/","url_meta":{"origin":7097,"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":6912,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01262019-crossfit-and-ski\/","url_meta":{"origin":7097,"position":5},"title":"01262019 – CrossFit and Ski","author":"crossn81","date":"January 26, 2019","format":false,"excerpt":"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\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\/20190126_1317531804494525830673229-1.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=1400%2C800 4x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7097","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=7097"}],"version-history":[{"count":3,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7097\/revisions"}],"predecessor-version":[{"id":7107,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7097\/revisions\/7107"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=7097"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=7097"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=7097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}