{"id":1118,"date":"2010-05-13T09:04:08","date_gmt":"2010-05-13T15:04:08","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1118"},"modified":"2010-05-13T09:04:08","modified_gmt":"2010-05-13T15:04:08","slug":"chug-a-lug","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1118","title":{"rendered":"Chug-A-Lug"},"content":{"rendered":"<p>It sucks to not be able to do workouts with heavy weight like I so love to do, but I am almost recovered. Still, I am keeping weights light on workouts that could possibly cause my elbow to flare up again. Patience&#8230; patience&#8230; <\/p>\n<p>Last Friday (5\/7\/2010) was heavy metal night again. For me it was like, soft rock night, I guess. The real WOD was to do 10 muscle snatches, 10 burpees, and 10 pull ups, but that was too much of a risk for me given my elbow pains. Deric modified it to the following, which still sucked. <\/p>\n<p>3 rounds, not for time: <\/p>\n<ul>\n<li>10 snatch balances (95lb)<\/li>\n<li>10 burpees<\/li>\n<li>20 GHD Sit Ups<\/li>\n<\/ul>\n<ul>I did mess up a few of the snatch balances. It really is a lot about focus and core strength. You can&#8217;t really let your mind wander on these. <\/ul>\n<ul>Saturday (5\/8\/2010), I helped judge and coach the Epic challenge preliminary round. It was great to see people push themselves and make really awesome break-throughs. <\/ul>\n<ul>Tuesday (5\/11\/2010) Endurance WOD for distance: <\/ul>\n<p>Run\/Rest<\/p>\n<ul>\n<li>4 min\/3 min<\/li>\n<li>2 min\/30 sec<\/li>\n<li>1 min\/3 min<\/li>\n<li>2 min\/30 sec<\/li>\n<li>4 min<\/li>\n<\/ul>\n<ul>I named this WOD &#8220;Chug-A-Lug&#8221; because that&#8217;s how I felt while doing it. Running sucks&#8230; blah blah yadda yadda. <\/ul>\n<p>Wednesday (5\/12\/2010), still recovering on the elbow:<\/p>\n<p>4 rounds<\/p>\n<ul>\n<li>400m run<\/li>\n<li>7 Barbell complex (dead left, hang clean, push press, back squat, push press)<\/li>\n<\/ul>\n<ul>Man, I wanted to go Rx on this one SO badly (135lb), but I tried a hang clean with just 95lb and I could see how it could start getting to me when I am tired and form goes to shit. I decided to play it really safe and go with 65lb. It was still a great WOD and I finished in 14:50. <\/ul>\n<ul>One thing in particular that I noticed was the my first 400m was really easy. That&#8217;s REALLY abnormal. The rest of them weren&#8217;t too bad either. <\/ul>\n<ul>Today&#8217;s endurance WOD looks horrible, but I guess you can&#8217;t cherry pick =) <\/ul>\n","protected":false},"excerpt":{"rendered":"<p>It sucks to not be able to do workouts with heavy weight like I so love to do, but I am almost recovered. Still, I am keeping weights light on workouts that could possibly cause my elbow to flare up again. Patience&#8230; patience&#8230; Last Friday (5\/7\/2010) was heavy metal night again. For me it was [&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":[39,40,41,69],"class_list":["post-1118","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-complex","tag-crossfit","tag-crossfit-endurance","tag-heavy-metal"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1118","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1118"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1118\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1118"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1118"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1118"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}