{"id":46,"date":"2008-02-09T17:07:28","date_gmt":"2008-02-09T23:07:28","guid":{"rendered":"http:\/\/blog.brickhouseracing.com\/archives\/46"},"modified":"2008-02-09T17:08:23","modified_gmt":"2008-02-09T23:08:23","slug":"cf-friday-2","status":"publish","type":"post","link":"http:\/\/www.brickhouseracing.com\/?p=46","title":{"rendered":"CF Friday"},"content":{"rendered":"<p>Workout of the day (for time):<br \/>\n<span class=\"postbody\"> 20 Walking lunge steps<br \/>\n15 Pull-ups<br \/>\n35 Box jumps, 20 inch box<br \/>\n15 Double-unders<br \/>\n20 Ring dips<br \/>\n15 Knees to elbows<br \/>\n20 Kettlebell swings, 1.5 pood<br \/>\n20 Sit-ups<br \/>\n15 Hang squat cleans, 25 pound dumbells<br \/>\n20 Back extensions<br \/>\n20 Wall ball shots, 14-20 pound ball<br \/>\n1 Rope climb ascents  <\/span><\/p>\n<p>My workout w\/modifications (completion time- 17min, 35 sec) :<br \/>\n<span class=\"postbody\"> 20 Walking lunge steps<br \/>\n15 Pull-ups  (assisted w\/bar in squat rack)<br \/>\n35 Box jumps, 20 inch box<br \/>\n15 Vertical Jumps<br \/>\n20 Dips (10 normal, 10 bench, 5 normal after short rest)<br \/>\n15 Knees to elbows  (first time doing these- didn&#8217;t do so well and ended up just tucking my knees to my chest as best I could. It was still REALLY hard)<br \/>\n20 Kettlebell swings (first time to do these- I used a 25# DB)<br \/>\n20 Sit-ups<br \/>\n15 Hang squat cleans, 25 pound dumbells<br \/>\n20 Back extensions  (no back ext. setup, so I did good mornings w\/a 20kg bar)<br \/>\n20 Thrusters (20# DB)<br \/>\nI have no rope, so I used the triceps ext rope tied to the chinup bar and did as many jumping pullups on it as I could stand<\/span><\/p>\n<p>As usual, I was wiped out afterwards, but I keep getting the feeling that I&#8217;m getting faster on my bike because of improved lactic acid tolerance. I also feel like the full-body nature of a lot of these exercises has improved my riding. I&#8217;m also starting to look like I could kick your butt, too&#8230;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Workout of the day (for time): 20 Walking lunge steps 15 Pull-ups 35 Box jumps, 20 inch box 15 Double-unders 20 Ring dips 15 Knees to elbows 20 Kettlebell swings, 1.5 pood 20 Sit-ups 15 Hang squat cleans, 25 pound dumbells 20 Back extensions 20 Wall ball shots, 14-20 pound ball 1 Rope climb ascents&hellip;<\/p>\n","protected":false},"author":151,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":[]},"categories":[5],"tags":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pa8Uq-K","_links":{"self":[{"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=\/wp\/v2\/posts\/46"}],"collection":[{"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=\/wp\/v2\/users\/151"}],"replies":[{"embeddable":true,"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=46"}],"version-history":[{"count":0,"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=\/wp\/v2\/posts\/46\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=46"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=46"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=46"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}