{"id":7617,"date":"2019-12-06T21:48:45","date_gmt":"2019-12-07T02:48:45","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=7617"},"modified":"2019-12-07T21:51:05","modified_gmt":"2019-12-08T02:51:05","slug":"12062019-crossfit-ski","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2019\/12062019-crossfit-ski\/","title":{"rendered":"12062019 &#8211; CrossFit &#038; Ski"},"content":{"rendered":"<p>This was the first morning Hannah has been back since her baby was born so that was exciting. We did some hurdle drills for agility as a warmup.<\/p>\n<p>Then we moved into Deadlifts. It was 3 rounds of 5 then a set of 3 before going for a heavy 2. I got to 265. It felt super heavy.<\/p>\n<p>Then we did an unscored series of rowing sprints. We did 20 second sprint and got approximately 40 seconds of rest. We were hopping on and off so we weren&#8217;t reseting the counters. I tried to keep the pace close in the 1800 calorie per hour range.<\/p>\n<p>After work we went for a ski. My watch didn&#8217;t like how slow we were going so it didn&#8217;t get good data. Easily 2k on a mixture of snow. Mostly icy natural snow with some tracks.<img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"wp-image-7616 alignnone size-full\" src=\"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_165057-2-scaled.jpg?resize=625%2C469&#038;ssl=1\" width=\"625\" height=\"469\" srcset=\"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_165057-2-scaled.jpg?w=2560&amp;ssl=1 2560w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_165057-2-scaled.jpg?resize=300%2C225&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_165057-2-scaled.jpg?resize=1024%2C768&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_165057-2-scaled.jpg?resize=768%2C576&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_165057-2-scaled.jpg?resize=1536%2C1152&amp;ssl=1 1536w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_165057-2-scaled.jpg?resize=2048%2C1536&amp;ssl=1 2048w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_165057-2-scaled.jpg?resize=624%2C468&amp;ssl=1 624w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_165057-2-scaled.jpg?w=1250&amp;ssl=1 1250w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_165057-2-scaled.jpg?w=1875&amp;ssl=1 1875w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7614\" src=\"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1652596664576523021060606-scaled.jpg?resize=625%2C469&#038;ssl=1\" width=\"625\" height=\"469\" srcset=\"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1652596664576523021060606-scaled.jpg?w=2560&amp;ssl=1 2560w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1652596664576523021060606-scaled.jpg?resize=300%2C225&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1652596664576523021060606-scaled.jpg?resize=1024%2C768&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1652596664576523021060606-scaled.jpg?resize=768%2C576&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1652596664576523021060606-scaled.jpg?resize=1536%2C1152&amp;ssl=1 1536w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1652596664576523021060606-scaled.jpg?resize=2048%2C1536&amp;ssl=1 2048w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1652596664576523021060606-scaled.jpg?resize=624%2C468&amp;ssl=1 624w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1652596664576523021060606-scaled.jpg?w=1250&amp;ssl=1 1250w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1652596664576523021060606-scaled.jpg?w=1875&amp;ssl=1 1875w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"wp-image-7612 alignnone size-full\" src=\"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1717422875307220685611998-scaled.jpg?resize=625%2C833&#038;ssl=1\" width=\"625\" height=\"833\" srcset=\"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1717422875307220685611998-scaled.jpg?w=1920&amp;ssl=1 1920w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1717422875307220685611998-scaled.jpg?resize=225%2C300&amp;ssl=1 225w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1717422875307220685611998-scaled.jpg?resize=768%2C1024&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1717422875307220685611998-scaled.jpg?resize=1152%2C1536&amp;ssl=1 1152w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1717422875307220685611998-scaled.jpg?resize=1536%2C2048&amp;ssl=1 1536w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1717422875307220685611998-scaled.jpg?resize=624%2C832&amp;ssl=1 624w, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_1717422875307220685611998-scaled.jpg?w=1250&amp;ssl=1 1250w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This was the first morning Hannah has been back since her baby was born so that was exciting. We did some hurdle drills for agility as a warmup. Then we moved into Deadlifts. It was 3 rounds of 5 then a set of 3 before going for a heavy 2. I got to 265. It [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7611,"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_feature_clip_id":0,"_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":[665,753],"tags":[838,667],"class_list":["post-7617","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-crossfit","category-skiing","tag-classic-ski","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1YR","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6912,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01262019-crossfit-and-ski\/","url_meta":{"origin":7617,"position":0},"title":"01262019 &#8211; CrossFit and Ski","author":"crossn81","date":"January 26, 2019","format":false,"excerpt":"The roads were a bit slick this morning and there was an accident in the tunnel on the way to and from CrossFit. Kids and I ended up being about 10 minutes late. They had me do 5 minutes on the Assault Bike as I had missed the warm-up. I\u2026","rel":"","context":"In &quot;CrossFit&quot;","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\/01\/20190126_1317531804494525830673229-1.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=1400%2C800 4x"},"classes":[]},{"id":6892,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01192019-crossfit\/","url_meta":{"origin":7617,"position":1},"title":"01192019 &#8211; CrossFit","author":"crossn81","date":"January 19, 2019","format":false,"excerpt":"I had hoped to run or ski before the 10am CrossFit class but that didn't work for our schedule and it was cold out! I took the kids to their CrossFit class and joined the 10am group was we waited for 9am to finish up. Our warm up was 5\u2026","rel":"","context":"In &quot;CrossFit&quot;","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6051,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01312018-crossfit\/","url_meta":{"origin":7617,"position":2},"title":"01312018 &#8211; CrossFit","author":"crossn81","date":"January 31, 2018","format":false,"excerpt":"This morning we did a wave set of Front Squats! I still needed to use the strap to support my wrist. The sets were 5 x 70% 2 x 80% 5 x 70% 2 x 90% 5 x 70% 1 x 95-105% My last rep was 170# which was a\u2026","rel":"","context":"In &quot;CrossFit&quot;","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\/02\/img_20180131_221220_8771161294424-2.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/02\/img_20180131_221220_8771161294424-2.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/02\/img_20180131_221220_8771161294424-2.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/02\/img_20180131_221220_8771161294424-2.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/02\/img_20180131_221220_8771161294424-2.jpg?resize=1050%2C600 3x"},"classes":[]},{"id":7074,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04112019-crossfit\/","url_meta":{"origin":7617,"position":3},"title":"04112019 &#8211; CrossFit","author":"crossn81","date":"April 11, 2019","format":false,"excerpt":"Snow day... We ended up with a snow day today!! I had planned on running, but couldn't get out of bed in time and it was a mess outside with 4 or 5 inches of fresh heavy snow and some drifts and ice. We probably could have had school, but\u2026","rel":"","context":"In &quot;CrossFit&quot;","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\/04\/20190411_084445.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\/04\/20190411_084445.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190411_084445.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190411_084445.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190411_084445.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6903,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01202019-ski\/","url_meta":{"origin":7617,"position":4},"title":"01202019 &#8211; Ski","author":"crossn81","date":"January 20, 2019","format":false,"excerpt":"Two different ski sessions, two types of skiing and two times of winter fun! The first session was solo at 6am with the temperature at -3f. I slipped out and was the first skier to hit the trails on the cold morning. I was working on my skate skiing. I'd\u2026","rel":"","context":"In &quot;CrossFit&quot;","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\/01\/20190120_071043-2.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\/01\/20190120_071043-2.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190120_071043-2.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190120_071043-2.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190120_071043-2.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7621,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/12092019-crossfit\/","url_meta":{"origin":7617,"position":5},"title":"12092019 &#8211; CrossFit","author":"crossn81","date":"December 9, 2019","format":false,"excerpt":"We had a fairly big class this morning. I was 11th to sign up, but some didn't make it out. I'm sure the snow storm had some impact on that! After some stretching we did a gymnastic warmup that included hollow rocks, wall walks, and wall holds. The hollow rocks\u2026","rel":"","context":"In &quot;CrossFit&quot;","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/12\/20191206_164046-scaled.jpg?fit=2560%2C1920&ssl=1","_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7617","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=7617"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7617\/revisions"}],"predecessor-version":[{"id":7618,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7617\/revisions\/7618"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media\/7611"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=7617"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=7617"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=7617"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}