{"id":642,"date":"2009-10-07T07:09:33","date_gmt":"2009-10-07T13:09:33","guid":{"rendered":"http:\/\/foodblog.familyofgoldsteins.com\/?p=642"},"modified":"2009-10-07T07:09:33","modified_gmt":"2009-10-07T13:09:33","slug":"custom-wod","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=642","title":{"rendered":"Custom WOD"},"content":{"rendered":"<p>I stupidly forgot that there is no 5pm class at Cedar Park Crossfit on Tuesdays. I realized this as I was walking through the door and saw no one there. Luckily, though, Duan needed to workout so, he and I came up with this:<\/p>\n<ul>\n<li>Tabata Medicine Ball Slams (20lb) <\/li>\n<li>500m row <\/li>\n<li>Tabata Knees to Elbows <\/li>\n<li>500m row <\/li>\n<li>Tabata Sit Ups <\/li>\n<\/ul>\n<p>That sucked. The C2 rowing machine just sucks on every level imaginable. I know that 500m doesn&#8217;t sound like very long, and, if you row at a good pace, it&#8217;ll take you about 2 minutes, but, damn, those 2 minutes really do suck. <\/p>\n<p>My total rep count was 195. Actually, he and I were pretty much neck and neck until we got to the sit ups where, he just took off and left me in the dust. I am still really slow\/weak on sit ups. His total rep count was somewhere near 240. <\/p>\n<p>My arms are really sore today, particularly up in my shoulders. I am having a hard time sitting here typing as well as doing things like raising my arms up so they are parallel with the floor. Good times. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>I stupidly forgot that there is no 5pm class at Cedar Park Crossfit on Tuesdays. I realized this as I was walking through the door and saw no one there. Luckily, though, Duan needed to workout so, he and I came up with this: Tabata Medicine Ball Slams (20lb) 500m row Tabata Knees to Elbows [&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-642","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\/642","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=642"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/642\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=642"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=642"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=642"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}