{"id":1290,"date":"2010-11-30T10:34:38","date_gmt":"2010-11-30T16:34:38","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1290"},"modified":"2010-11-30T10:34:38","modified_gmt":"2010-11-30T16:34:38","slug":"back-to-fios-class","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1290","title":{"rendered":"Back to Fio&#8217;s Class"},"content":{"rendered":"<p>I went to CFCP last night not really expecting much. I am really working on taking things slow, not worrying too much about time and using light weights. Here&#8217;s what we did last night: <\/p>\n<p><strong><u>Warm-up<\/u><\/strong><\/p>\n<ul>\n<li>10 (Squats &amp; Burpees)<\/li>\n<li>500m row<\/li>\n<li>Stretching (really tight&#8230;argh)<\/li>\n<li>GHDs\/Back Extensions<\/li>\n<li>Dead Hang Pull Ups<\/li>\n<li>Ring Dips<\/li>\n<\/ul>\n<p><strong><u>Skill<\/u><\/strong><\/p>\n<ul>\n<li>Double Unders  &#8211;  I forgot my rope and had a really bad time with the ropes they had there. I hate the speed ropes.<\/li>\n<\/ul>\n<p><strong><u>WOD<\/u><\/strong><\/p>\n<p>3 rounds<\/p>\n<ul>\n<li>400m run<\/li>\n<li>21 Ring Push Ups<\/li>\n<li>12 Back Squats (just the bar, 45#)<\/li>\n<\/ul>\n<p>Time: 14:28.<\/p>\n<p>Until I can workout normally and against the clock, I&#8217;m not really going to do the good\/bad\/overall thing. <\/p>\n<p>I was able to do the squats and runs unbroken. I went really slow on the back squats because that is how I hurt my back and I really wanted to be conscious of what I was doing. The ring push ups felt fine. I just took breaks as needed. The runs were slow as usual, but they were OK&#8230; didn&#8217;t hurt. <\/p>\n<p>It&#8217;s nice to be back but I really am finding that I need to make a real concerted effort to not rush based on watching the clock. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>I went to CFCP last night not really expecting much. I am really working on taking things slow, not worrying too much about time and using light weights. Here&#8217;s what we did last night: Warm-up 10 (Squats &amp; Burpees) 500m row Stretching (really tight&#8230;argh) GHDs\/Back Extensions Dead Hang Pull Ups Ring Dips Skill Double Unders [&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":[40,145],"class_list":["post-1290","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-crossfit","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1290","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=1290"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1290\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1290"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1290"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1290"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}