{"id":7558,"date":"2019-11-01T20:54:33","date_gmt":"2019-11-02T01:54:33","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=7558"},"modified":"2019-11-03T09:04:27","modified_gmt":"2019-11-03T14:04:27","slug":"11012019-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2019\/11012019-crossfit\/","title":{"rendered":"11012019 – CrossFit"},"content":{"rendered":"\n

This is the 4th week of the CrossFit Open so 20.4<\/a> was on tap today. Simply put, this workout was box jumps\/stepups and clean and jerks. Within a 20 minute time cap. I went for the CrossFit scaled version of the workout which is:<\/p>\n\n\n\n

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.<\/p>\n\n\n\n

For some reason CrossFit gave everyone the option of either doing box jumps or step ups. Obviously, box jumps are faster but more exhausting. I knew I could clean and jerk 95lbs, but wasn’t sure much after that. <\/p>\n\n\n\n

I finished the first round in just over 3 minutes which was a good pace. The 30 step ups felt annoying – it felt like a lot of time on the box. The 95lb C&J weren’t too bad either I think I finished that round in about 6 minutes. The 115 were starting to feel heavy and I was making sure to split jerk each one. I split up the reps more and was definitely dropping the bar with each rep. I couldn’t believe when we were putting the 45lb plates on for 135lb clean and jerks. I had about 2:30 left on the clock and definitely did one rep at a time. Nate was encouraging me to keep moving while the clock was winding down. I managed to get 5 reps in at that weight. I ended up with 165 reps and blew through my clean and jerk 1RM!! So that was pretty awesome. Nate said I was still making 135 look easy so there is more out there! <\/p>\n\n\n\n

Part of me is tempted to retest this, but I probably won’t. <\/p>\n","protected":false},"excerpt":{"rendered":"

This is the 4th week of the CrossFit Open so 20.4 was on tap today. Simply put, this workout was box jumps\/stepups and clean and jerks. Within a 20 minute time cap. I went for the CrossFit scaled version of the workout which is: For time:30 box jumps, 24 in.15 clean and jerks, 65 lb.30 […]<\/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":[878,879,667,770],"class_list":["post-7558","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-20-4","tag-20point4","tag-crossfit-2","tag-crossfit-open"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1XU","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7544,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/10232016-crossfit\/","url_meta":{"origin":7558,"position":0},"title":"10232016 – CrossFit","author":"crossn81","date":"October 23, 2019","format":false,"excerpt":"The lifting was you go, I go 1 rep power cleans to a heavy single in a 10 minute time box. Dan and I started at 45 and worked up to 135. I could maybe have gone a few more pounds with more time. We started with 5 lb jumps,\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":6534,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07112018-crossfit\/","url_meta":{"origin":7558,"position":1},"title":"07112018 – CrossFit","author":"crossn81","date":"July 11, 2018","format":false,"excerpt":"Another long warm-up to start us off today.\u00a0 It was a 9 minute EMOM with a different movement for 3 minutes and then repeating.\u00a0 It was a 30 second row at moderate pace, 10 straight leg box jumps (landing) from seated, and 10 double kettlebell cleans. I was definitely warm\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":7560,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/11042019-swim\/","url_meta":{"origin":7558,"position":2},"title":"11042019 – Swim","author":"crossn81","date":"November 4, 2019","format":false,"excerpt":"After completing 20.3 (heavy deadlift) and 20.4 (heavy clean and jerks) my lower back was super tight. I have been using my TENS unit and rolling it, but it isn't loosening up. I decided to skip CrossFit this week until Friday's Open workout. So I decided to kick off my\u2026","rel":"","context":"In "Swim"","block_context":{"text":"Swim","link":"https:\/\/www.teamcrossworld.com\/running\/category\/swim\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7077,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04132019-crossfit\/","url_meta":{"origin":7558,"position":3},"title":"04132019 – CrossFit","author":"crossn81","date":"April 13, 2019","format":false,"excerpt":"The plan had been to get up and run and then do 10am CrossFit while one child was doing the CrossFit Kids program. But I was definitely feeling tired from the late Friday night and didn't wake up with time to run, recover, and CrossFit. I'm kind of glad I\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":6496,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06132018-crossfit\/","url_meta":{"origin":7558,"position":4},"title":"06132018 – CrossFit","author":"crossn81","date":"June 13, 2018","format":false,"excerpt":"I was sore, stiff, and tired when I woke up this morning. I've not been sleeping well, plus jumping back into hard training has been a shock to my body.\u00a0 Mobility felt good! Doing Clusters in the warm up hurt a little, but definitely loosened me up a little.\u00a0 The\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":6609,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07252018-crossfit\/","url_meta":{"origin":7558,"position":5},"title":"07252018 – CrossFit","author":"crossn81","date":"July 25, 2018","format":false,"excerpt":"We became animals today and warmed up with a few different animal walks! I had never done the Gorilla walk before, it was interesting as you basically fell forward and tried to get your feet in front of your hands. 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