{"id":1306,"date":"2011-01-08T19:45:54","date_gmt":"2011-01-08T19:45:54","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1306"},"modified":"2011-01-08T19:45:54","modified_gmt":"2011-01-08T19:45:54","slug":"wods","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1306","title":{"rendered":"WODs"},"content":{"rendered":"<p>Wednesday night (1\/5\/2011) was rough. I was sore as hell and the WOD was tough. We also did a lot of stuff prior to the WOD, which tired me out. Here&#8217;s how it went down: <\/p>\n<p><strong><u>Warm Up<\/u><\/strong><\/p>\n<ul>\n<li>Run to the end of the block &amp; back. It was about 1\/2 mile. <\/li>\n<li>Stretches<\/li>\n<li>25 GHD Sit ups\/Back Extensions<\/li>\n<\/ul>\n<p><strong><u>Skill<\/u><\/strong><\/p>\n<ul>\n<li>5 minutes of handstand walking practice<\/li>\n<\/ul>\n<p><strong><u>WOD<\/u><\/strong><\/p>\n<p>7x<\/p>\n<ul>\n<li>7 cleans (I used 115#)<\/li>\n<li>30 double unders<\/li>\n<\/ul>\n<p>This took a little over 18 minutes for me. I don&#8217;t remember my exact time, but I was being really careful on the cleans to not hurt my back. The double unders went really well for me. Aside from the fact that I just don&#8217;t have the lungs for them, I completed the workout without getting mad, throwing the rope, or using lots of bad words. I got to ring the PR bell for that =) <\/p>\n<p>&#160;<\/p>\n<p>The &#8220;I do the Impossible&#8221; challenge kicked off today! I went into the clinic yesterday (1\/7\/2011) to get measured, weighed, and to have my body fat calculated (a sorry 23.6%). I sat with Dave and talked a little bit about what I wanted to accomplish and we listed out 5 goals: <\/p>\n<ol>\n<li>See a downward trending in body fat analysis. <\/li>\n<li>Cycle 10 butterfly pull ups. <\/li>\n<li>Get a sub 9 minute mile. <\/li>\n<li>Go up in weight on snatch. <\/li>\n<li>Go up in weight on dead lift. <\/li>\n<\/ol>\n<p>The last 2 goals are a bit iffy and depend a lot on how my back does over the course of the next 8 weeks. Additionally, we talked a lot about diet and food, so, if I&#8217;m at a party at your house in the next 8 weeks and you don&#8217;t see me eatin&#8217; it up, that&#8217;s why. <\/p>\n<p>The WOD that they put us through was pretty tiring. Didn&#8217;t look so bad on the board, but I was pretty beat when it was over. It was: <\/p>\n<ul>\n<li>7 minutes to find your 1RM dead lift. I stopped at 315# as I was starting to lead with my back and I didn&#8217;t want to push my luck. I haven&#8217;t d\/l&#8217;d more than 135# since injuring. <\/li>\n<li>1 min rest<\/li>\n<li>1 min max thrusters @ 95#  &#8211;  I got 20. <\/li>\n<li>1 min rest<\/li>\n<li>1 min max pull ups  &#8211;  I got 20. <\/li>\n<li>2 min rest<\/li>\n<li>2 min max distance on C2  &#8211;  I got 523m.<\/li>\n<li>2 min rest<\/li>\n<li>3x (5 burpees, 10 push ups, 15 squats)  &#8211;  I did this in 4:15. <\/li>\n<\/ul>\n<p>I am looking forward to seeing what I can do in the next 8 weeks. Wish me luck!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wednesday night (1\/5\/2011) was rough. I was sore as hell and the WOD was tough. We also did a lot of stuff prior to the WOD, which tired me out. Here&#8217;s how it went down: Warm Up Run to the end of the block &amp; back. It was about 1\/2 mile. Stretches 25 GHD Sit [&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":[40,52,148,145],"class_list":["post-1306","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-crossfit","tag-double-unders","tag-i-do-the-impossible","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1306","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=1306"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1306\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}