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 trails were closed due to some rain overnight so I headed out on the roads. I rode up to Lowry and across to the river before heading down to the Cedar Lake Trail and around Cedar Lake and home. Pretty straight forward, not pushing too hard but trying to maintain a steady pace. I ended up with 13.78 miles in 1 hour. <\/p>\n\n\n\n
I was a little disappointed that the Question of the Day was related to Star Wars, but maybe that’s too cliche! After our warmup we worked on a Muscle Snatch and Power Snatch combo. One of each inside an 8 minute EMOM time box. Working up to a challenging weight. It was hard not to bend the knees on the Muscle Snatch especially as it got heavier! I started with 55# and worked up to 95# before stopping. At 95# I was barely able to Muscle Snatch so that felt good, especially after hitting a 2RM last week at 101#. <\/p>\n\n\n\n
Our MetCon for the day was 2 movements in a 18-15-12-9 rep scheme. The movements were Toes to Bar and American Swing. We practiced kipping a little bit and I did my best Toes to Shoulder (they were maybe shoulder height but not extended and not coming to the bar) and used a 35# kettlebell. I finished in 5:02 and cheered a few other athletes as they worked hard at their chosen scaling. It was impressive. <\/p>\n","protected":false},"excerpt":{"rendered":"
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 trails were closed due to […]<\/p>\n","protected":false},"author":2,"featured_media":7128,"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":[771,667],"class_list":["post-7126","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bike","category-crossfit","tag-bike","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/20190504_073346.jpg?fit=2880%2C2160&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1QW","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6657,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08162018-crossfit-bike\/","url_meta":{"origin":7126,"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":6207,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03302018-crossfit-and-biking\/","url_meta":{"origin":7126,"position":1},"title":"03302018 – CrossFit and Biking","author":"crossn81","date":"March 30, 2018","format":false,"excerpt":"Even though today was more flexible about showing up at work on time, I still did the 5:30am CrossFit class.\u00a0 Instead of going straight to work, I stopped and got coffee for the wife and ate and showered at home.\u00a0 It is a nice relaxing way to start the morning!\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\/03\/20180330_171544-8.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\/2018\/03\/20180330_171544-8.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180330_171544-8.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180330_171544-8.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180330_171544-8.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6694,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/09172018-crossfit\/","url_meta":{"origin":7126,"position":2},"title":"09172018 – CrossFit","author":"crossn81","date":"September 17, 2018","format":false,"excerpt":"I'm not sure if I mentioned that my new work schedule will make it almost impossible to do my 5:30 am routine any more. I'm bummed about that but have been optimistic about going to Solcana in the afternoon\/evening for a class. I took last week off to recover from\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":6047,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01302018-crossfit\/","url_meta":{"origin":7126,"position":3},"title":"01302018 – CrossFit","author":"crossn81","date":"January 30, 2018","format":false,"excerpt":"This morning was a lot of snatching... 12 minutes to find a heavy 3 Hang Snatch. These were full depth snatches starting from the hang position (barbell just above the knee). I was able to hit 95lbs which was a 50lbs PR for the Hang Snatch and matched my Snatch\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":7047,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04012019-crossfit-bike\/","url_meta":{"origin":7126,"position":4},"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":7103,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04272019-bike-and-crossfit\/","url_meta":{"origin":7126,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7126","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=7126"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7126\/revisions"}],"predecessor-version":[{"id":7127,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7126\/revisions\/7127"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media\/7128"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=7126"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=7126"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=7126"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}