{"id":7567,"date":"2019-11-08T19:42:04","date_gmt":"2019-11-09T00:42:04","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=7567"},"modified":"2019-11-09T07:59:46","modified_gmt":"2019-11-09T12:59:46","slug":"11082019-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2019\/11082019-crossfit\/","title":{"rendered":"11082019 – CrossFit"},"content":{"rendered":"\n

The final Open workout of the season was today and it 20.5<\/a> was a fun one. This one was unique in that we were given a specific amount of work, but was allowed to break it up anyway we wanted. In watching the announcement, the athletes each had different schemes for doing it. <\/p>\n\n\n\n

The workout was:<\/p>\n\n\n\n

For Time:<\/p>\n\n\n\n

40 Ring Muscle Ups<\/p>\n\n\n\n

80 – Calorie Row<\/p>\n\n\n\n

120 – Wallballs (20#)<\/p>\n\n\n\n

with a 20 minute time cap. <\/p>\n\n\n\n

The question that I wasn’t sure about was could I get the row and wallballs done in less than 15 minutes and then pretend to try a muscle-up. Our gym scoring system is a little bit different than the actual Open. For our purposes the time that wallballs and row was completed would be used as a tie breaker. So basically do all of them first and then the gymnastic movement – unless you were solid in the movement. So I could do our Platinum\/Gold version and end up attempting a muscle up or chest to bar pullup. Or do the scaled and try to complete the whole package with pullups and a lighter wallball. My teammate\/judge agreed that I should go with the harder version and see where I ended up time wise. <\/p>\n\n\n\n

I broke up the work into 5 rounds of 16 calories and 24 wall balls. This felt like a good pattern. I started out on the rower and flew through the first 16 calories in like 40 seconds. That was a little hot and I felt it with the wall balls. So I slowed down a little bit, but never dropped below 1000 calories per hour. I started out with dropping the ball every 5 shots and Nate told me to go with 6 so I would move quicker through them. That worked for the most part. I had a handful of no reps throughout the work but not too many. I finished this work in 15:18 which left me with some time to attempt our Gold standard which was chest to bar pullups. I’d never done them before. Nate gave me a quick crash course and I tried. I ended up with 3 in the 4:40 I had to play with. I probably got 3 or 4 no reps in the process and took my time in between each rep. He said that on my no reps, I was getting my body up there and just needed to finish the pull to get my chest to the bar. So I guess I have a new skill now! That is part of what the Open is all about! <\/p>\n\n\n\n

So I finished with 203 reps. <\/p>\n\n\n\n

I’m not sure I could have squeezed the 40 pullups in during that last 5 minutes, but maybe with a different rep scheme and the lighter ball it could have been possible. But I wouldn’t have attempted and gotten a new skill! Yay! <\/p>\n","protected":false},"excerpt":{"rendered":"

The final Open workout of the season was today and it 20.5 was a fun one. This one was unique in that we were given a specific amount of work, but was allowed to break it up anyway we wanted. In watching the announcement, the athletes each had different schemes for doing it. The workout […]<\/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":[880,881,667,770],"class_list":["post-7567","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-20-5","tag-20point5","tag-crossfit-2","tag-crossfit-open"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Y3","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6904,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01212019-crossfit-bouldering\/","url_meta":{"origin":7567,"position":0},"title":"01212019 – CrossFit & Bouldering","author":"crossn81","date":"January 21, 2019","format":false,"excerpt":"I opted to get up for 5:30am class to make sure I actually went and didn't drag the kids along!\u00a0 It was another dosey of a workout. We did 4 rounds of gymnastics as our warmup. First was ring pushups, then ring muscle up transitions, and then slow lowers in\u2026","rel":"","context":"In "Bouldering"","block_context":{"text":"Bouldering","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bouldering\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6348,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04162018-crossfit\/","url_meta":{"origin":7567,"position":1},"title":"04162018 – CrossFit","author":"crossn81","date":"April 16, 2018","format":false,"excerpt":"With school canceled I was able to go to the 9:30 class today instead of waking up super early for the 5:30. I did some light shoveling and even tired shoveling out a bus all before hitting the gym.\u00a0 We started with accumulating 20 strict pullups. I did half before\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":7567,"position":2},"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":[]},{"id":6075,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02232018-crossfit\/","url_meta":{"origin":7567,"position":3},"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":6082,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02272018-crossfit\/","url_meta":{"origin":7567,"position":4},"title":"02272018 – CrossFit","author":"crossn81","date":"February 27, 2018","format":false,"excerpt":"It felt like today hit all the sore muscle groups from yesterday! Just in a slightly different way! A time oriented squat workout with the following setup: 0:00 10 reps 2:00 8 reps 4:00 6 reps 6:00 4 reps 8:00 2 reps Scored on the 2 reps. I went up\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":6192,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/2018-crossfit-open-summary\/","url_meta":{"origin":7567,"position":5},"title":"2018 CrossFit Open Summary","author":"crossn81","date":"April 11, 2018","format":false,"excerpt":"Well, my first CrossFit Open was definitely a lot of fun and hard work! It is fun to be one of thousands waiting anxiously to find out what kind of crazy workout CrossFit Games Director Dave Castro will throw at us. He has such a great imagination when it comes\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\/2018\/03\/IMG_8305-1-300x225.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7567","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=7567"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7567\/revisions"}],"predecessor-version":[{"id":7568,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7567\/revisions\/7568"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=7567"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=7567"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=7567"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}