For some reason I mis-read the board and thought we had several metcons. I was glad that we didn’t! We did some stretching before a warm-up that loosened up our shoulders. The weightlifting today was strict shoulder press. <\/p>\n\n\n\n
We were working up to a Heavy set of 6 strict press. The plan was to get 4 or 5 rounds in before hitting that number. I ended up with 75#’s. I tried to get 80, but wasn’t able to move it off my shoulders. That was a lot of accumulated work, so I was happy with that. That is also not too far off my strict press PR so that was great! <\/p>\n\n\n\n
The MetCon was 5 rounds for time of <\/p>\n\n\n\n
12 deadlift<\/p>\n\n\n\n
12 pullups<\/p>\n\n\n\n
I went for 135# deadlift which had me doing jumping pullups. I was happy with that modification. There was a 12 minute time cap on the work. I finished the work in 7:01. That felt fast, but the jumping pullups were quick. 135 was a challenging weight, but obviously not too hard. <\/p>\n\n\n\n
I had thought we were accumulating pullups in a 12 minute time box, so I was quite happy that wasn’t the case!! <\/p>\n","protected":false},"excerpt":{"rendered":"
For some reason I mis-read the board and thought we had several metcons. I was glad that we didn’t! We did some stretching before a warm-up that loosened up our shoulders. The weightlifting today was strict shoulder press. We were working up to a Heavy set of 6 strict press. The plan was to get […]<\/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-7525","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-1Xn","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6694,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/09172018-crossfit\/","url_meta":{"origin":7525,"position":0},"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":6802,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11212018-crossfit\/","url_meta":{"origin":7525,"position":1},"title":"11212018 – CrossFit","author":"crossn81","date":"November 21, 2018","format":false,"excerpt":"This week is the end of the cycle testing.\u00a0 I've not been able to make it yet this week due to schedules.\u00a0 I don't work today so I got up early for the 5:30am crew and completed the Jackie test. 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The warm up was 3 rounds of 10\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":7293,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07012019-crossfit\/","url_meta":{"origin":7525,"position":4},"title":"07012019 – CrossFit","author":"crossn81","date":"July 1, 2019","format":false,"excerpt":"For Strength, I did 5 per side front rack barbell step-ups (onto the kitchen stool), 5 side lunges, and 6 per side Romanian deadlifts each was 3 times through. I used the 35# kettlebell for the deadlifts and an empty barbell for the step-ups. The MetCon was 3 x 3\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":7487,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/09172019-crossfit\/","url_meta":{"origin":7525,"position":5},"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. 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