{"id":1437,"date":"2011-07-20T02:50:39","date_gmt":"2011-07-20T02:50:39","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1437"},"modified":"2011-07-20T02:50:39","modified_gmt":"2011-07-20T02:50:39","slug":"intervals-and-some-other-stuff","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1437","title":{"rendered":"Intervals and some other stuff&hellip;"},"content":{"rendered":"<p>Since I have been doing intervals on off days, I have been making up stuff to do on the C2. Today, I wanted to do something for a longer period of time, but still have some HI stuff in there, so I decided to get on the rower and do the following:<\/p>\n<p>1st Minute, comfy pace, then every minute on the minute, all out for 20s, then comfy pace again for the remaining 40s. I did this until the clock hit 11 minutes and got 2442m. Not bad!<\/p>\n<p>After that, Chad was doing OPT&#8217;s site WOD, so I joined in the first part (until I had to leave) which was: <\/p>\n<ul>\n<li>8  &#8211;  6  &#8211;  6  &#8211;  4: snatch grip dead lift with 3s negative<\/li>\n<li>6  &#8211;  6  &#8211;  4  &#8211;  4: ring dip with 4s negative <\/li>\n<\/ul>\n<p>These were supersets and there was 2 min rest between each. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Since I have been doing intervals on off days, I have been making up stuff to do on the C2. Today, I wanted to do something for a longer period of time, but still have some HI stuff in there, so I decided to get on the rower and do the following: 1st Minute, comfy [&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":[183,117,145],"class_list":["post-1437","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-intervals","tag-row","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1437","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=1437"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1437\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}