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! <\/p>\n\n\n\n
After some stretching we did a gymnastic warmup that included hollow rocks, wall walks, and wall holds. The hollow rocks are hard for me and I’m sure that improving the hollow position would help in a lot of my gymnastic movements. <\/p>\n\n\n\n
After the warm-up we did front squats. The goal was to get to a heavy 4 for the day and then do 3 sets of 1-3 reps at that heavy weight. I worked up to 135, which felt pretty good for the day. I then did a set of 3, set of 2, and a set of 3 at that weight. I was focusing on trying not to collapse at the bottom. In some of the earlier sets I was getting to parallel and then collapsing to get all the way to the bottom which wasn’t necessary.<\/p>\n\n\n\n
The MetCon was 5 rounds for time of 200m row and 12 overhead squats. I chose the squats at 65# which by the end was feeling quite heavy! I started with 2 sets of 6 squats on the first round and then the rest of the rounds did 3 sets of 4. I think 45# would have felt really light and 65 was a good challenge – I was the last one done. I had a couple of no reps where I dropped the bar mixed in. But I was glad to get it done! I finished the work in 14 minutes.<\/p>\n\n\n\n
My legs were sore! <\/p>\n","protected":false},"excerpt":{"rendered":"
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 are hard for me and […]<\/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":[],"class_list":["post-7621","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1YV","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7643,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/12302019-crossfit\/","url_meta":{"origin":7621,"position":0},"title":"12302019 – CrossFit","author":"crossn81","date":"December 30, 2019","format":false,"excerpt":"At my other sister's and using their setup. I did the lifting portion from Solcana and took the MetCon from the main site. The gymnastic work was a EMOM of hollow and arch rocks followed by some handstand work. Then I did 10x3 front squat at 60% which was 105#.\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":6593,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07202018-crossfit\/","url_meta":{"origin":7621,"position":1},"title":"07202018 – CrossFit","author":"crossn81","date":"July 20, 2018","format":false,"excerpt":"Today's accessory warm-up included bent hollow holds, single-unders, single leg dumbbell Romanian Deadlifts, and banded hip extensions.\u00a0 This was a continuous 8 minute warm-up.\u00a0 I'm liking these warm-ups! Our strength portion for the day was an 8 minute EMOM of 5 second plank hold variation, slow lower, and 5 second\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":6910,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01242019-crossfit\/","url_meta":{"origin":7621,"position":2},"title":"01242019 – CrossFit","author":"crossn81","date":"January 24, 2019","format":false,"excerpt":"Today there was no school and I had a training in Edina so I was able to go to the 5:30am CrossFit class. Always good to be back and twice in one week! More of the regulars were there so it was fun to catch up with them. We did\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":7567,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/11082019-crossfit\/","url_meta":{"origin":7621,"position":3},"title":"11082019 – CrossFit","author":"crossn81","date":"November 8, 2019","format":false,"excerpt":"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. 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