{"id":7813,"date":"2025-02-20T18:39:26","date_gmt":"2025-02-20T23:39:26","guid":{"rendered":"https:\/\/www.teamcrossworld.com\/running\/2025\/day-51\/"},"modified":"2025-02-20T18:39:26","modified_gmt":"2025-02-20T23:39:26","slug":"day-51","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2025\/day-51\/","title":{"rendered":"Day 51"},"content":{"rendered":"\n

My legs are sore from a lot of squats programed this week! This morning was also squats! I think all 5 workouts programmed for the week include some type of squat or step ups.\u00a0 Today’s tempo squats burned! And tempo step ups (2 seconds down) was a new movement that was challenging. <\/p>\n\n\n\n

We are warming up and the sun felt good this afternoon. I was a little underdressed because I thought it was warmer than it actually was. Oops! <\/p>\n\n\n\n

\"\"<\/figure>\n","protected":false},"excerpt":{"rendered":"

My legs are sore from a lot of squats programed this week! This morning was also squats! I think all 5 workouts programmed for the week include some type of squat or step ups.\u00a0 Today’s tempo squats burned! And tempo step ups (2 seconds down) was a new movement that was challenging. We are warming […]<\/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":[13],"tags":[887],"class_list":["post-7813","post","type-post","status-publish","format-standard","hentry","category-my-running","tag-75hard"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-221","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6505,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06182018-crossfit\/","url_meta":{"origin":7813,"position":0},"title":"06182018 – CrossFit","author":"crossn81","date":"June 18, 2018","format":false,"excerpt":"Squats... slowing way down. Yes, slow tempo squats were up today.\u00a0 Tempo squats mean lighter weights but slowing down the movement does get hard.\u00a0 Today's scheme was 5x2 at 55-65% with the tempo being 5 seconds down, 3 second hold, fast up, 5 seconds at the top, 5 seconds down,\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":6103,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03092018-crossfit\/","url_meta":{"origin":7813,"position":1},"title":"03092018 – CrossFit","author":"crossn81","date":"March 9, 2018","format":false,"excerpt":"This was seriously no joke. I missed watching the announcement live and got a text that just said... 800 double unders. Then some more details. My first thought was I can barely get 3 dubs in a row and they usually double the number for single unders. Fortunately that wasn't\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\/20180309_0638091326616040-2.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=1400%2C800 4x"},"classes":[]},{"id":7252,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06212019-crossfit\/","url_meta":{"origin":7813,"position":2},"title":"06212019 – CrossFit","author":"crossn81","date":"June 21, 2019","format":false,"excerpt":"We put together a little backyard WOD to start the day off with. Well actually some of us had been up for awhile and had breakfast and someone of us were enjoying sleeping in while on vacation!! We did a little 21-15-9 action with Russian Swings, slam ball, jump rope,\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\/06\/June-30-2019-81553-PM-CDT.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/06\/June-30-2019-81553-PM-CDT.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/06\/June-30-2019-81553-PM-CDT.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":7155,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/05272019-crossfit-murph\/","url_meta":{"origin":7813,"position":3},"title":"05272019 – CrossFit Murph","author":"crossn81","date":"May 27, 2019","format":false,"excerpt":"A rainy Memorial Day morning brings us to another year of doing Murph with CrossFit compatriots across the country (world). It has been two years since my last effort (though I can't find any record of it). The Murph is a CrossFit Hero WOD named after Michael Murphy who died\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\/05\/PhotoGrid_1558975104663.jpg?fit=1200%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/PhotoGrid_1558975104663.jpg?fit=1200%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/PhotoGrid_1558975104663.jpg?fit=1200%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/PhotoGrid_1558975104663.jpg?fit=1200%2C1200&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/PhotoGrid_1558975104663.jpg?fit=1200%2C1200&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6613,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07272018-crossfit\/","url_meta":{"origin":7813,"position":4},"title":"07272018 – CrossFit","author":"crossn81","date":"July 27, 2018","format":false,"excerpt":"37 Years ago... We started a 9 minute EMOM complex with the following three movements: 30 seconds of jump rope, kettlebell rack reactive step up, and banded pull throughs.\u00a0 The reactive step up was basically a touch and go step up with the foot going down and popping right back\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":7103,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04272019-bike-and-crossfit\/","url_meta":{"origin":7813,"position":5},"title":"04272019 – Bike and CrossFit","author":"crossn81","date":"April 27, 2019","format":false,"excerpt":"Some of the Mountain Bike trails are slowly opening up. At one point we had snow in the forecast, it had been changed to rain in the late morning. I decided to get the Mountain Bike out and do some of the trails - the one open trail is an\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190427_0701068610613915623817092.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190427_0701068610613915623817092.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190427_0701068610613915623817092.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190427_0701068610613915623817092.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190427_0701068610613915623817092.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190427_0701068610613915623817092.jpg?resize=1400%2C800 4x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7813","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=7813"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7813\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=7813"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=7813"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=7813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}