{"id":7349,"date":"2019-07-25T23:15:54","date_gmt":"2019-07-26T04:15:54","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=7349"},"modified":"2019-07-26T19:05:55","modified_gmt":"2019-07-27T00:05:55","slug":"07252019-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2019\/07252019-crossfit\/","title":{"rendered":"07252019 – CrossFit"},"content":{"rendered":"\n

Today was retest of the cycle’s baseline workout. I have not done a good job of doing all the work in this cycle, even though some of it matches with what I need (single leg work especially). If you remember the cycle started the week of my off-road triathlon<\/a> and it took a few weeks to really get into it. But, I still improved on the baseline by 10 reps! My last effort was on June 15.<\/a> <\/p>\n\n\n\n

It took me awhile to decide to actually do the workout instead of laying on the coach, but I’m glad that I did! To refresh – the PSE PRO Cycle U baseline MetCon is a 9 minute AMRAP with 3 movements – 10 pushups, 20 swings, and 200m run. I decided to do the workout exactly as I had last time to actually see how much I improved. I thought about trying the pushups from the ground, but didn’t. <\/p>\n\n\n\n

I did the pushups from the second step on our front steps, used a 35# kettlebell and ran to the corner and back. I completed 4 rounds and 12 reps (so all 10 pushups and 2 swings). As I noted this is an improvement of 10 reps! Not too shabby! <\/p>\n\n\n\n

I pulled some weeds to recover and then did 3×5 per side of front rack barbell step ups with 65#’s and 3×5 per side of hamstring bridges. Then I pulled more weeds! <\/p>\n","protected":false},"excerpt":{"rendered":"

Today was retest of the cycle’s baseline workout. I have not done a good job of doing all the work in this cycle, even though some of it matches with what I need (single leg work especially). If you remember the cycle started the week of my off-road triathlon and it took a few weeks […]<\/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":[667,849,850],"class_list":["post-7349","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2","tag-pse","tag-psepro"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Ux","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7211,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06152019-crossfit\/","url_meta":{"origin":7349,"position":0},"title":"06152019 – CrossFit","author":"crossn81","date":"June 15, 2019","format":false,"excerpt":"I couldn't decide what to do this morning. It was sprinkling a little bit - enough to make the sidewalk wet, but not under the trees. The mountain bike trails were probably fine, but I knew they'd be closed. I ended up doing the baseline workout for the new PSE\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\/06\/20190615_070432.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\/20190615_070432.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/06\/20190615_070432.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/06\/20190615_070432.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/06\/20190615_070432.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6826,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/12072018-crossfit\/","url_meta":{"origin":7349,"position":1},"title":"12072018 – CrossFit","author":"crossn81","date":"December 7, 2018","format":false,"excerpt":"Today we did some more Tripod holds for warmup.\u00a0 I was able to do all 7x15 second holds in the tripod position.\u00a0 That was an improvement from last week. The weight lifting portion was 5 sets of Clean and Push Press.\u00a0 One clean and 5 push presses per set.\u00a0 Working\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":7349,"position":2},"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":7487,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/09172019-crossfit\/","url_meta":{"origin":7349,"position":3},"title":"09172019 – CrossFit","author":"crossn81","date":"September 17, 2019","format":false,"excerpt":"It's been too long since I made it to the gym. But it felt like slipping back into the groove with old friends! I made it to the 5:30am class and that felt so early! The workout was hard but not too crazy. The gym just finished a lifting cycle\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\/09\/Screenshot_20190917-064158_Wodify.jpg?fit=584%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/09\/Screenshot_20190917-064158_Wodify.jpg?fit=584%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/09\/Screenshot_20190917-064158_Wodify.jpg?fit=584%2C1200&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":7011,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/03082019-crossfit\/","url_meta":{"origin":7349,"position":4},"title":"03082019 – CrossFit","author":"crossn81","date":"March 8, 2019","format":false,"excerpt":"19.3 was no joke on the gluteus! You know when no one in the announcement makes it through the workout that it is going to be hard! For some reason the official scaled workout still had handstand pushups in it. Otherwise I did the scaled version which was: 200ft lunges\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":6052,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02022018-crossfit\/","url_meta":{"origin":7349,"position":5},"title":"02022018 – CrossFit","author":"crossn81","date":"February 2, 2018","format":false,"excerpt":"Today was another CrossFit Open workout... 17.4 standards and analysis. This was also 16.4 for those keeping track. Only 5% completed a full round! I did the scaled version of the 13 minute AMRAP. 55 Deadlift 135# 55 Wallball 14# 55 Cal Row 55 Pushups I got off the rower\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":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7349","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=7349"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7349\/revisions"}],"predecessor-version":[{"id":7350,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7349\/revisions\/7350"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=7349"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=7349"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=7349"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}