{"id":1259,"date":"2010-09-28T19:03:14","date_gmt":"2010-09-29T01:03:14","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1259"},"modified":"2010-09-28T19:03:14","modified_gmt":"2010-09-29T01:03:14","slug":"kelley-again","status":"publish","type":"post","link":"http:\/\/blog.familyofgoldsteins.com\/?p=1259","title":{"rendered":"Kelley&#8230; again."},"content":{"rendered":"<p>Dam you, Fio. Damn you. <\/p>\n<p>Today&#8217;s WOD was, yes, Kelley. Good lord. <a href=\"http:\/\/blog.familyofgoldsteins.com\/?p=1256\" target=\"_blank\">I did this WOD a few weeks ago<\/a> in Nashville at CrossFit Music City and it just blew. <\/p>\n<p>Warm up<\/p>\n<p>4x<\/p>\n<ul>\n<li>20s hand stand hold<\/li>\n<li>12 GHD sit ups<\/li>\n<li>12 GHD back extensions<\/li>\n<li>3x push press at 75-80% 1RM (135#)<\/li>\n<\/ul>\n<p>Skill  &#8211;  Snatch balance  &#8211;  Did this with PVC, 45#, 65#, then 95#. <\/p>\n<p>WOD  &#8211;  Kelley<\/p>\n<p>5x (yes, 5x)<\/p>\n<ul>\n<li>400m run<\/li>\n<li>30 wall ball (20#)<\/li>\n<li>30 box jumps (I stepped, 22&#8243; box)<\/li>\n<\/ul>\n<p>Time: 35:26. <\/p>\n<p><strong>The good. <\/strong><\/p>\n<p>Well, I came in 20s quicker than last time and I used a taller box. I guess that&#8217;s good. The first part of most of my 400s were really good as they are down hill. The return, not so much. <\/p>\n<p><strong>The bad. <\/strong><\/p>\n<p>I took less walk breaks than last time, but I still had lots of times where I just had no air and really wanted to quit. <\/p>\n<p><strong>Overall. <\/strong><\/p>\n<p>I had much better sustained energy than I did last time. It was still killer, but I felt overall better than last time. Maybe it was just the type of day that I had last time. I don&#8217;t know. Either way, it was 35 minutes of suck, but a great workout nonetheless. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dam you, Fio. Damn you. Today&#8217;s WOD was, yes, Kelley. Good lord. I did this WOD a few weeks ago in Nashville at CrossFit Music City and it just blew. Warm up 4x 20s hand stand hold 12 GHD sit ups 12 GHD back extensions 3x push press at 75-80% 1RM (135#) Skill &#8211; Snatch [&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":[40,84,145],"class_list":["post-1259","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-crossfit","tag-kelley","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1259","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=1259"}],"version-history":[{"count":0,"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1259\/revisions"}],"wp:attachment":[{"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1259"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1259"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1259"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}