{"id":1267,"date":"2010-10-14T07:56:51","date_gmt":"2010-10-14T13:56:51","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1267"},"modified":"2010-10-14T07:56:51","modified_gmt":"2010-10-14T13:56:51","slug":"diane","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1267","title":{"rendered":"Diane"},"content":{"rendered":"<p>I had mixed feelings when I walked into the box last night and saw this one. Dead lifts? Yay! Hand stand push ups? No! <\/p>\n<p>Before all that though, we did a bunch of stuff which goes to show you that &#8220;our warm up is your workout&#8221;. <\/p>\n<p>Warm up: <\/p>\n<ul>\n<li>Jog 400m<\/li>\n<li>Lunge Stretch<\/li>\n<li>Lunge Cross<\/li>\n<li>10 burpees<\/li>\n<li>3x {6 power cleans, 10 GHD sit ups, 10 GHD back extensions}<\/li>\n<li>10 burpees<\/li>\n<\/ul>\n<p>Skill:<\/p>\n<p>&#8220;Death By Double Unders&#8221;  &#8211;  10  &#8211;  20  &#8211;  30  &#8211;  40  &#8211;  50 unbroken. I PR&#8217;d again on these and did 20 consecutive. I never did make it to 30 though&#8230; <\/p>\n<p>&#160;<\/p>\n<p>WOD:<\/p>\n<p>21  &#8211;  15  &#8211;  9 <\/p>\n<ul>\n<li>Dead lift (225#)<\/li>\n<li>HSPU (Green + Blue Bands)<\/li>\n<\/ul>\n<p>Time: 9:24<\/p>\n<p>There&#8217;s not really much to write about this one. The dead lifts were OK. I took breaks as needed and watched my form closely. The HSPU were interesting as it was the first time I had done them on the bands. I almost fell forward a few times, but eventually got used to catching the band with my feet. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>I had mixed feelings when I walked into the box last night and saw this one. Dead lifts? Yay! Hand stand push ups? No! Before all that though, we did a bunch of stuff which goes to show you that &#8220;our warm up is your workout&#8221;. Warm up: Jog 400m Lunge Stretch Lunge Cross 10 [&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":[40,50,106,145],"class_list":["post-1267","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-crossfit","tag-diane","tag-pr","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1267","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=1267"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1267\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1267"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1267"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1267"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}