{"id":955,"date":"2009-10-19T19:23:38","date_gmt":"2009-10-20T01:23:38","guid":{"rendered":"http:\/\/foodblog.familyofgoldsteins.com\/?p=654"},"modified":"2009-10-19T19:23:38","modified_gmt":"2009-10-20T01:23:38","slug":"step-up-or-jump-whatever","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=955","title":{"rendered":"Step up&#8230; or jump, whatever."},"content":{"rendered":"<p>Today&#8217;s workout was one of those where I have problems functioning afterwards. I had a hard time picking up my keys and then an even harder time getting the keys in the door when I got home. The workout was:<\/p>\n<p>21  &#8211;  15  &#8211;  9 <\/p>\n<ul>\n<li>Box jumps (I stepped up onto a very large box, bigger than 2&#8243;, I think) <\/li>\n<li>Hang squat cleans (65lbs, focused on form)<\/li>\n<li>Pull ups (used the blue band, focused on kipping)<\/li>\n<\/ul>\n<p>My time was 11:25. <\/p>\n<p><a href=\"http:\/\/nikkirhall.blogspot.com\/\" target=\"_blank\">Nikki<\/a> did a pretty cool warm up that I can&#8217;t remember the name of (feel free to comment, Nikki). I am really enjoying learning these Olympic style lifts. They are so much fun!<\/p>\n<p>I can feel a really big improvement in my pull ups. I can imagine that a year from now, I won&#8217;t even need a band anymore! That&#8217;s just crazy to think about when a few months ago, I could barely do a kip. Now, I can get about 3 kipping pull ups in at a time. Crazy! <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today&#8217;s workout was one of those where I have problems functioning afterwards. I had a hard time picking up my keys and then an even harder time getting the keys in the door when I got home. The workout was: 21 &#8211; 15 &#8211; 9 Box jumps (I stepped up onto a very large box, [&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-955","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\/955","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=955"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/955\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=955"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}