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 Ironman 70.3 training with a swim today. I went to New Hope and was the only one in the pool when I got there. I ended up with a total of 700m in the pool. <\/p>\n\n\n\n
I started with 50’s bilaterally breathing, did some 100’s and used the kick board and pull buoy. I finished out with some 50’s. I was in the water for about 25 minutes. It all felt pretty good, I was taking it nice and easy! <\/p>\n\n\n\n
I ended with sitting in the hot tub which felt really good on my back! <\/p>\n","protected":false},"excerpt":{"rendered":"
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 Ironman 70.3 training with a […]<\/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":[858],"tags":[859],"class_list":["post-7560","post","type-post","status-publish","format-standard","hentry","category-swim","tag-swim"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1XW","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7678,"url":"https:\/\/www.teamcrossworld.com\/running\/2020\/01152020-swim\/","url_meta":{"origin":7560,"position":0},"title":"01152020 – Swim","author":"crossn81","date":"January 15, 2020","format":false,"excerpt":"It's been awhile since I've been in the pool. My shoulders already felt a little sore from yesterday so I didnt want anything super intense but needed to get in the water. I ended up doing a 100m warmup and then 50m with paddles, 50m free, 50m with kick board\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":7598,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/12042019-swim\/","url_meta":{"origin":7560,"position":1},"title":"12042019 – Swim","author":"crossn81","date":"December 4, 2019","format":false,"excerpt":"A good swim this morning. I started with 200m and then did a variety of kick board, fists, and kicks. I threw in some kicks and 100m in between. I ended with 400m. This was a total of 1200m which is my longest swim yet. It felt good.","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":7263,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06262019-swim\/","url_meta":{"origin":7560,"position":2},"title":"06262019 – Swim","author":"crossn81","date":"June 26, 2019","format":false,"excerpt":"I was able to get away to go to the Open Lap Swimming at Webber Pool today. They are open from 11am-1pm for open lap swimming while kids are there for lessons. I plan on using that later in the some for some more intense swim focus. I was the\u2026","rel":"","context":"In "Swim"","block_context":{"text":"Swim","link":"https:\/\/www.teamcrossworld.com\/running\/category\/swim\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190626_122803.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\/07\/20190626_122803.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190626_122803.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190626_122803.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190626_122803.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7372,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/08012019-run-swim\/","url_meta":{"origin":7560,"position":3},"title":"08012019 – Run & Swim","author":"crossn81","date":"August 1, 2019","format":false,"excerpt":"I had hoped to go to the gym this morning, but wasn't able to confirm that it would work until late last night and then the class was already full. I did wake up to check to see if it was full or not and I was still waitlisted. Then\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/08\/20190801_071710.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\/08\/20190801_071710.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/08\/20190801_071710.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/08\/20190801_071710.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/08\/20190801_071710.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7294,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07122019-crossfit-swim\/","url_meta":{"origin":7560,"position":4},"title":"07122019 – CrossFit & Swim","author":"crossn81","date":"July 12, 2019","format":false,"excerpt":"I did a CrossFit style workout this morning from earlier in the week on PSE Pro. First it was lunges with the barbell on my back. 5 on each side. Then a monster walk 14 steps on each leg. Followed by 10 hamstring bridges on each leg. For 3 rounds.\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\/07\/Screenshot_20190712-124738_Connect.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\/07\/Screenshot_20190712-124738_Connect.jpg?fit=584%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/Screenshot_20190712-124738_Connect.jpg?fit=584%2C1200&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":7322,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07182019-crossfit-swim\/","url_meta":{"origin":7560,"position":5},"title":"07182019 – CrossFit & Swim","author":"crossn81","date":"July 18, 2019","format":false,"excerpt":"Made it to the 6:30am class today. It is always nice to be back at the gym. Its nice to have all the equipment, programming, and of course supportive people and coaches to cheer you on! Today was a shoulder press day. I've struggled with this movement in the past.\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\/7560","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=7560"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7560\/revisions"}],"predecessor-version":[{"id":7561,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7560\/revisions\/7561"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=7560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=7560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=7560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}