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. I’m going to keep going until it becomes an issue!<\/p>\n
Today’s workout was a doozy. We did 8 minutes of handstand work. I’m getting so close to kicking up. I did 3 or 4 attempts each minute. On one or two attempts I almost got it.<\/p>\n
We then did pause Deadlifts. It was 3 reps every minute with a 3 second pause just below the knee (pretty much hang position). It wasn’t easy to maintain form even at 135#s. I did one at 155 and decided that was too much for this workout.<\/p>\n
The MetCon was what really got me. It was a chipper style with 15 reps each of 4 movements. But at the beginning of every minute you had to do 4 burpees over bar. So really the goal was the least number of burpees possible! Oh, the movements were Power Snatch, Overhead Squat, Squat Clean, and Front Squats. I used 65# on the bar which was a good working weight to not get bogged down on any movement with. Though I didn’t get good depth on the overhead squats. At go we did 4 burpees and I went super quick on them and got 11 snatches done before more burpees! Then it became a slower grind through the rest of the work. I can’t remember each set but I know that I got like 12 or 13 front squats done in the last minute because I didn’t want to do anymore burpees! I finished in 8:58.<\/p>\n
Like I said that was a good one!<\/p>\n","protected":false},"excerpt":{"rendered":"
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. I’m going to keep going until it becomes an […]<\/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-7489","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-1WN","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7079,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04122019-crossfit\/","url_meta":{"origin":7489,"position":0},"title":"04122019 – CrossFit","author":"crossn81","date":"April 12, 2019","format":false,"excerpt":"I don't want to give up my Friday time at Solcana, the PSE Pro training plan has Friday as a Sport Specific Strength and Conditioning Workout. I need to do a better job at the beginning of the week in mapping out the plan for the week so I can\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":7546,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/10252019-crossfit\/","url_meta":{"origin":7489,"position":1},"title":"10252019 – CrossFit","author":"crossn81","date":"October 25, 2019","format":false,"excerpt":"Today was the third workout in the CrossFit Open 20.3. This is actually a repeat of 18.4, repeats happen every year, but this is the first time I've actually repeated a workout that I had done in a previous Open. Here is what happened last time. I have a higher\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":6157,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03192018-crossfit\/","url_meta":{"origin":7489,"position":2},"title":"03192018 – CrossFit","author":"crossn81","date":"March 19, 2018","format":false,"excerpt":"This was a double EMOM kind of morning! After some warm-up with the PVC (which felt really good) we drilled some Snatches. EMOM Minutes 1-3 3 reps each minute at 65# Minutes 4-6 2 reps each minute at 75# Minutes 7-10 1 rep each minute at 80# It was a\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":6737,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10102018-crossfit\/","url_meta":{"origin":7489,"position":3},"title":"10102018 – CrossFit","author":"crossn81","date":"October 10, 2018","format":false,"excerpt":"After another long day, it was great to workout.\u00a0 Mystery Weds didn't disappoint again! Warmup was another wall walk and 20 second hold. The actual workout was a 20 minute AMRAP. 200 single unders 20 pullups 30 thrusters 45# I completed 722 reps total which was about 3 rounds.","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":6075,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02232018-crossfit\/","url_meta":{"origin":7489,"position":4},"title":"02232018 – CrossFit","author":"crossn81","date":"February 23, 2018","format":false,"excerpt":"18.1 = Done. My first CrossFit Open workout is complete. The Open is the annual chance for anyone around the world to compete against themselves and each other on some really hard workouts! 18.1 is the first of 5 workouts. You can find more info about 18.1 here. I was\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":7349,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07252019-crossfit\/","url_meta":{"origin":7489,"position":5},"title":"07252019 – CrossFit","author":"crossn81","date":"July 25, 2019","format":false,"excerpt":"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\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\/7489","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=7489"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7489\/revisions"}],"predecessor-version":[{"id":7490,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7489\/revisions\/7490"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=7489"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=7489"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=7489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}