{"id":8,"date":"2008-12-05T11:16:00","date_gmt":"2008-12-05T16:16:00","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=8"},"modified":"2008-12-05T11:16:00","modified_gmt":"2008-12-05T16:16:00","slug":"crossfit-workout","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=8","title":{"rendered":"Crossfit Workout"},"content":{"rendered":"<p><font face=\"Calibri\" size=\"2\">Thanks to Bren&#8230; ugh&#8230; <\/font><\/p>\n<p><font face=\"Calibri\" size=\"2\">We did a crossfit benchmark in this morning&#8217;s conditioning class. The workout consisted of the following:<\/font><\/p>\n<ul>\n<li><font face=\"Calibri\" size=\"2\">75 Side to side medicine ball swings<\/font> <\/li>\n<li><font face=\"Calibri\" size=\"2\">75 Dips on a bench<\/font> <\/li>\n<li><font face=\"Calibri\" size=\"2\">75 Pushups<\/font> <\/li>\n<li><font face=\"Calibri\" size=\"2\">75 Sit ups with ankle slaps<\/font> <\/li>\n<li><font face=\"Calibri\" size=\"2\">75 Squats<\/font> <\/li>\n<\/ul>\n<p><font face=\"Calibri\" size=\"2\">The goal was to finish all of the above in 20 minutes or less doing everything with the best form possible. Initially the reps were set at 100, but Bren lowered the number due to moans and groans from the class. <\/font><\/p>\n<p><font face=\"Calibri\" size=\"2\">Personally, I think 100 would have been way more challenging. Not to say that 75 is not hard, but I think 100 would have put me closer to 20 minutes. Anyway&#8230; here are my times: <\/font><\/p>\n<p><a href=\"http:\/\/www.familyofgoldsteins.com\/blogpics\/CrossfitWorkout_8FE7\/time.jpg\"><font face=\"Calibri\" color=\"#000000\" size=\"2\"><img loading=\"lazy\" decoding=\"async\" style=\"border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px\" height=\"484\" alt=\"time\" src=\"http:\/\/www.familyofgoldsteins.com\/blogpics\/CrossfitWorkout_8FE7\/time_thumb.jpg\" width=\"324\" border=\"0\" \/><\/font><\/a><font face=\"Calibri\" size=\"2\"> <\/font><\/p>\n<p><font face=\"Calibri\" size=\"2\">My times were:<\/font><\/p>\n<ul>\n<li><font face=\"Calibri\" size=\"2\">Medicine ball swings: 2:20<\/font> <\/li>\n<li><font face=\"Calibri\" size=\"2\">Dips: 1:30<\/font> <\/li>\n<li><font face=\"Calibri\" size=\"2\">Pushups: 3:17 &#8211; I had to drop to my knees here as I started failing out at 50. <\/font><\/li>\n<li><font face=\"Calibri\" size=\"2\">Sit ups: 4:08 &#8211; by far the longest for me. These were really hard for some reason. I guess I need to so more sit ups instead of crunches.<\/font> <\/li>\n<li><font face=\"Calibri\" size=\"2\">Squats: 1:49<\/font> <\/li>\n<\/ul>\n<p><font face=\"Calibri\" size=\"2\">Total time (rounded milliseconds): 13:06 (2nd in the class, I am sure 3rd if Bren were working out)<\/font><\/p>\n<p><font face=\"Calibri\" size=\"2\">We&#8217;ve got a really busy weekend lined up. Here&#8217;s the brief to-do:<\/font><\/p>\n<p><font face=\"Calibri\" size=\"2\">Saturday: <\/font><\/p>\n<ul>\n<li><font face=\"Calibri\" size=\"2\">Morning KF. <\/font><\/li>\n<li><font face=\"Calibri\" size=\"2\">Afternoon KF seminars (candle training and mantis form).<\/font> <\/li>\n<li><font face=\"Calibri\" size=\"2\">Victoria photo shoot. <\/font><\/li>\n<li><font face=\"Calibri\" size=\"2\">Jim Gaffigan 7pm @ The Paramount. <\/font><\/li>\n<\/ul>\n<p><font face=\"Calibri\" size=\"2\">Sunday:<\/font><\/p>\n<ul>\n<li><font face=\"Calibri\" size=\"2\">Not sure here, but I am assuming we will work more on Christmas preparations i.e. mailing out cards and finishing up shopping for the extended family. <\/font><\/li>\n<\/ul>\n<p><font face=\"Calibri\" size=\"2\">I can&#8217;t freaking wait for my vacation time the week after next. <\/font><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thanks to Bren&#8230; ugh&#8230; We did a crossfit benchmark in this morning&#8217;s conditioning class. The workout consisted of the following: 75 Side to side medicine ball swings 75 Dips on a bench 75 Pushups 75 Sit ups with ankle slaps 75 Squats The goal was to finish all of the above in 20 minutes or [&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":[],"class_list":["post-8","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/8","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=8"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/8\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}