{"id":1087,"date":"2010-03-14T17:56:48","date_gmt":"2010-03-14T23:56:48","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1087"},"modified":"2010-03-14T17:56:48","modified_gmt":"2010-03-14T23:56:48","slug":"this-weeks-workouts","status":"publish","type":"post","link":"http:\/\/blog.familyofgoldsteins.com\/?p=1087","title":{"rendered":"This Weeks Workouts"},"content":{"rendered":"<p>On Wednesday (3\/10\/2010) night, we did a little number that I thought I did pretty well at. It was three rounds of:<\/p>\n<ul>\n<li>400m run<\/li>\n<li>10 clean to overhead (135lb &#8211; Rx)<\/li>\n<li>10 pull ups<\/li>\n<\/ul>\n<p>My time here was somewhere in the 23:46 area. I don&#8217;t remember exactly, but I think that&#8217;s right. Like I said, I thought I did pretty well on this one. I didn&#8217;t take any walk breaks on the 400&#8217;s, although, my last run was SO slow I may as well have been power-walking with my AM\/FM headphones on. I felt strong on all of the clean to overheads and OK on the pull ups. I think I could have done more pull ups unbroken, but still, I was happy with my effort. <\/p>\n<p>Friday (3\/12\/2010), I managed to get out of the house to workout. I was happy that I did because we did &#8220;Baseline&#8221; two times. The way the workout was written was:<\/p>\n<ul>\n<li>&#8220;Baseline&#8221; (500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups)<\/li>\n<li>Rest 3 minutes<\/li>\n<li>&#8220;Baseline&#8221; (500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups)<\/li>\n<\/ul>\n<p>There were not enough rowers for us all so we went in heats. The rest ended up being &#8220;until the next heat finished&#8221; which was closer to about 6 minutes. Again, I improved my baseline time. The last time we did baseline (the night we did it 3x), I did my first round in 5:00 flat. I was using a band (don&#8217;t remember the color).<\/p>\n<p>This time, I finished my first round in 4:43. That&#8217;s an additional 17 seconds off my original baseline time of 5:40 on my first day of Crossfit. I have gone from jumping to band to kipping pull ups all in less than a year and that makes me happy. I have improved my time while making the workout harder. Cool. <\/p>\n<p>The second set took me 5:14, just about 30 seconds longer than my first set. About 150m into the row, I felt my energy bottom out. It was all mental from there. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>On Wednesday (3\/10\/2010) night, we did a little number that I thought I did pretty well at. It was three rounds of: 400m run 10 clean to overhead (135lb &#8211; Rx) 10 pull ups My time here was somewhere in the 23:46 area. I don&#8217;t remember exactly, but I think that&#8217;s right. Like I said, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[29,36,40,145],"class_list":["post-1087","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-baseline","tag-clean-to-overhead","tag-crossfit","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1087","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1087"}],"version-history":[{"count":0,"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1087\/revisions"}],"wp:attachment":[{"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1087"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}