Back to some Friday CrossFit!! I was a touch late, but got the warm-up in just fine. The plan was to find an 8 rep max front squat. After warming up the squat we slowly built up to 8 reps. We did 2, 4, 6, 8. The idea was to hit the 8 right on the first time so that your body didn’t have to do it again. Then we had to do 3×5 at the 8RM weight. I don’t remember the weight and it wasn’t recorded. I think it was 115 or 105… I really can’t remember. 8 reps was a lot though! <\/p>\n\n\n\n
After the Front Squat we did a 10 minute EMOM. Each minute was a 10 calorie row followed by a max effort plate from the ground to overhead. I did platinum which was a 45# plate. I did 48 reps. It was hard to be consistent with pacing on the rower and getting up and down quickly to get some reps in. <\/p>\n","protected":false},"excerpt":{"rendered":"
Back to some Friday CrossFit!! I was a touch late, but got the warm-up in just fine. The plan was to find an 8 rep max front squat. After warming up the squat we slowly built up to 8 reps. We did 2, 4, 6, 8. The idea was to hit the 8 right on […]<\/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":[667],"class_list":["post-7168","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1RC","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6043,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01262018-crossfit\/","url_meta":{"origin":7168,"position":0},"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. The round: 25 hanging\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":6179,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03232018-crossfit\/","url_meta":{"origin":7168,"position":1},"title":"03232018 – CrossFit","author":"crossn81","date":"March 23, 2018","format":false,"excerpt":"18.5 was the 5th and final workout of the 2018 CrossFit Open and it was a doozy! For an extra level of crazy, we the CrossFit community got to vote. Over 300,000 people voted. Fifty percent (including me) voted for 11.6 which was the winner. 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Yes I do! Even if it is \"just\" a Buy In! Or three different buy ins!\u00a0 After an odd warm up that included Walking Deads and Squat Hops, we had a longish MetCon. The warmup actually included quite a few movements and took\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":7489,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/09232019-crossfit\/","url_meta":{"origin":7168,"position":3},"title":"09232019 – CrossFit","author":"crossn81","date":"September 23, 2019","format":false,"excerpt":"It's been nice getting back into a routine of gym life... Seeing people I haven't seen in a bit! So far it has been working to get to work on time. Though I can't always demand the first shower and today 4 of us needed it. 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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":7005,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/03012019-crossfit\/","url_meta":{"origin":7168,"position":5},"title":"03012019 – CrossFit","author":"crossn81","date":"March 1, 2019","format":false,"excerpt":"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. 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