{"id":7103,"date":"2019-04-27T12:53:08","date_gmt":"2019-04-27T17:53:08","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=7103"},"modified":"2019-04-27T18:38:48","modified_gmt":"2019-04-27T23:38:48","slug":"04272019-bike-and-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2019\/04272019-bike-and-crossfit\/","title":{"rendered":"04272019 – Bike and CrossFit"},"content":{"rendered":"

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 Expert. I did it once, but walked a lot of it. No point in trying it.\u00a0 I rode the Karate Monkey section. It was nice to be out riding the trails.\u00a0 There was one muddy section and the section by the creek was a little wetter than tacky.\u00a0 Then I rode hard on the paved trails to the SW section of trails.\u00a0 This is the Quaking Bog area. Its got a lot of hill and flow sections.\u00a0 I struggle with confidence on some of the flow stuff but it was still fun to be seeing dirt and mixing up the training.\u00a0 I definitely felt the heavy squatting yesterday!\u00a0 After finishing this section I took off on the pavement again and did the Karate Monkey section one more time!\u00a0\u00a0<\/p>\n

Finished 8 miles in 57:53.\u00a0<\/p>\n

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Then just over 2 hours until CrossFit!! <\/p>\n\n\n\n

We did another nice long warm-up and then started working on Power Snatching to a heavy set of 2. I actually did an overall PR for these! I had about 2 minutes left in the 12 minute time cap and was at 95 pounds. I added the 2.5# plates and a pair of 0.5# plates to bump it over my 100# PR. I could probably have done a little more, but felt better doing the 6# leap instead of a 10# one. <\/p>\n\n\n\n

Then another short burner. 2 Rounds for Time (12 minute cap) of <\/p>\n\n\n\n

10 Dumbbell (25#) Right arm cleans<\/p>\n\n\n\n

10 Dumbbell Overhead Squats Right arm<\/p>\n\n\n\n

5 Pull-ups<\/p>\n\n\n\n

10 Dumbbell (25#) Left arm cleans<\/p>\n\n\n\n

10 Dumbbell Overhead Squats Left arm<\/p>\n\n\n\n

5 Pull-ups<\/p>\n\n\n\n

This was a good one, we drilled the cleans as full depth so that’s what we tried to do with them. I think the 25# might have been a little light, but the 35# would have been too much. I finished in 7:06. <\/p>\n\n\n\n

This afternoon we biked as a neighborhood group down to the Trailhead for their Spring Block Party. We had a lot of fun goofing around and enjoying what turned out to be a beautiful day! <\/p>\n\n\n


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

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 Expert. I did it once, […]<\/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":[624,665,772],"tags":[771,667,773],"class_list":["post-7103","post","type-post","status-publish","format-standard","hentry","category-bike","category-crossfit","category-mountain-bike","tag-bike","tag-crossfit-2","tag-mountain-bike"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Qz","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6663,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08202018-mountain-bike\/","url_meta":{"origin":7103,"position":0},"title":"08192018 – Mountain Bike","author":"crossn81","date":"August 19, 2018","format":false,"excerpt":"I would have been okay with not doing anything today.\u00a0 But when Todd mentioned maybe going riding at Wirth, I decided that could be a fun option! So we went out and hit almost all of the trails at Wirth including two new to me sections!\u00a0 It was mid-80's, humid,\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":7179,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06082019-bike\/","url_meta":{"origin":7103,"position":1},"title":"06082019 – Bike","author":"crossn81","date":"June 8, 2019","format":false,"excerpt":"We decided to spend a good part of Saturday riding the trails at Cuyuna as a family.\u00a0 This was Christy and Nadia's first time mountain biking.\u00a0 Neither of them have mountain bikes, so we rented some Salsa Timberjacks from Red Raven bike shop. I will admit I was a little\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\/06\/20190608_113349.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\/06\/20190608_113349.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/06\/20190608_113349.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/06\/20190608_113349.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/06\/20190608_113349.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7423,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/08172019-bike\/","url_meta":{"origin":7103,"position":2},"title":"08172019 – Bike","author":"crossn81","date":"August 17, 2019","format":false,"excerpt":"The weekend in Cuyuna continues!\u00a0 The plan for today was to ride the entire system that was Easy or Intermediate. I did complete this task, though I maybe should have spent a little more time making a plan. What I did was basically ride out far and then come back,\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\/08\/20190817_124722.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\/08\/20190817_124722.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/08\/20190817_124722.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/08\/20190817_124722.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/08\/20190817_124722.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":7103,"position":3},"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":6060,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02042018-mountain-biking\/","url_meta":{"origin":7103,"position":4},"title":"02042018 – Mountain Biking","author":"crossn81","date":"February 4, 2018","format":false,"excerpt":"Winter Fat Bike Trail riding is tough! I rode the Back 40 trails at Theodore Wirth. The trails were pretty well packed at this point. It is a different animal than regular trail riding, with the cold being a big part of it. It was hard to figure out how\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\/2018\/02\/20180204_1440021348174533.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/02\/20180204_1440021348174533.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/02\/20180204_1440021348174533.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/02\/20180204_1440021348174533.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/02\/20180204_1440021348174533.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/02\/20180204_1440021348174533.jpg?resize=1400%2C800 4x"},"classes":[]},{"id":6518,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06232018-bike\/","url_meta":{"origin":7103,"position":5},"title":"06232018 – Bike","author":"crossn81","date":"June 23, 2018","format":false,"excerpt":"I started out on my mountain bike and hit the Classic Theo loop, before I got a flat tire.\u00a0 Ugh.. in the same spot (at the bottom of the stem). NBD, I had a spare so I changed the tube and guess what... I had a presta hand pump and\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":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7103","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=7103"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7103\/revisions"}],"predecessor-version":[{"id":7106,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7103\/revisions\/7106"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=7103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=7103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=7103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}