{"id":1386,"date":"2011-02-24T00:00:56","date_gmt":"2011-02-24T00:00:56","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1386"},"modified":"2011-02-24T00:19:39","modified_gmt":"2011-02-24T00:19:39","slug":"wods-so-far-this-week","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1386","title":{"rendered":"WODs So Far This Week"},"content":{"rendered":"<p><strong><u>Monday 2\/21\/2011 <\/u><\/strong><\/p>\n<p>Again, this will be short. I haven&#8217;t been sleeping well, have some stuff to do, and need to get these down for future searching. <\/p>\n<p>20 minute AMRAP (&#8220;Yak&#8221;)<\/p>\n<ul>\n<li>15 back squats @ 95#<\/li>\n<li>8 step ups (4 each leg) with 95# barbell <\/li>\n<li>10 burpees <\/li>\n<\/ul>\n<p>I got 5 rounds plus 4 step ups. The step ups with a 95# bar on my back were somewhat scary and really just sucked the life and motivation out of me. <\/p>\n<p>&#160;<\/p>\n<p><strong><u>Tuesday 2\/22\/2011 <\/u><\/strong><\/p>\n<p>5x 500m Time Trial  &#8211;  Each time must be within 10s of the last run. If not, penalty is a 1 minute hand stand hold.<\/p>\n<p>Times were: 1:50, 1:48.6, 1:51.3, 1:52.8, 1:50.9<\/p>\n<p>I think I gamed this one a little too much out of fear of getting a penalty, like I am 5 and getting a demerit. Instead, I focused on keeping a consistent pace on the rower, which, by my times, looks like I accomplished. <\/p>\n<p>&#160;<\/p>\n<p><strong><u>Wednesday 2\/23\/2011<\/u><\/strong><\/p>\n<p>3x<\/p>\n<ul>\n<li>400m run <\/li>\n<li>50 double unders <\/li>\n<li>25 sumo deadlift high pulls <\/li>\n<\/ul>\n<p>Time: 19:46<\/p>\n<p>The last run may have been a power walk. My mental goal for this one was to do it in under 20 minutes. It was starting to look bleak after minute 16, but somehow, I got it done. My double unders are coming along quite a bit. Now, it&#8217;s just a question of having the lungs to keep going. Most of the times I stopped it was because I couldn&#8217;t breathe anymore. I was just gassed. The SDHPs were really tough. I had to constantly remember to pop the hips. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Monday 2\/21\/2011 Again, this will be short. I haven&#8217;t been sleeping well, have some stuff to do, and need to get these down for future searching. 20 minute AMRAP (&#8220;Yak&#8221;) 15 back squats @ 95# 8 step ups (4 each leg) with 95# barbell 10 burpees I got 5 rounds plus 4 step ups. The [&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":[40,117,145,169],"class_list":["post-1386","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-crossfit","tag-row","tag-workout","tag-yak"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1386","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=1386"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1386\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1386"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1386"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1386"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}