{"id":54,"date":"2008-07-08T15:39:00","date_gmt":"2008-07-08T15:39:00","guid":{"rendered":"http:\/\/michaelkeating.com\/wordpress\/?p=54"},"modified":"2008-07-08T15:39:00","modified_gmt":"2008-07-08T15:39:00","slug":"marathon-week-3-day-2","status":"publish","type":"post","link":"https:\/\/www.michaelkeating.com\/wordpress\/2008\/07\/08\/marathon-week-3-day-2\/","title":{"rendered":"Marathon Week 3, Day 2"},"content":{"rendered":"<p>&#8220;Super Helen&#8221;. That is what many of us are calling this morning&#8217;s 6:00am <a href=\"http:\/\/www.teamcrossfitacademy.com\/\">CrossFit workout<\/a>. Complete the following (for time, of course):<\/p>\n<ul>\n<li>12 pull-ups<\/li>\n<li>21 kettle-bell swings (1.5 pood)<\/li>\n<li>Run 400 meters<\/li>\n<li>36 pull-ups<\/li>\n<li>63 kettle-bell swings (1.5 pood)<\/li>\n<li>Run 1200 meters<\/li>\n<li>12 pull-ups<\/li>\n<li>21 kettle-bell swings (1.5 pood)<\/li>\n<li>Run 400 meters<\/li>\n<\/ul>\n<p>Finished in 22 minutes plus change. Half of us did the workout in the order listed, and the other half started at the bottom and worked up (which is the order in which Helen is usually done). The standard Helen workout is demonstrated in <a href=\"http:\/\/media.crossfit.com\/cf-video\/CrossFit_HelenDemo.wmv\">this <strong>wmv<\/strong> video<\/a> and in <a href=\"http:\/\/media.crossfit.com\/cf-video\/CrossFit_HelenDemo.mov\">this <strong>mov<\/strong> video<\/a> (67MB apiece) from <a href=\"http:\/\/www.crossfit.com\/cf-info\/excercise.html\">CrossFit&#8217;s &#8220;exercises&#8221; web page<\/a>.<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>&#8220;Super Helen&#8221;. That is what many of us are calling this morning&#8217;s 6:00am CrossFit workout. Complete the following (for time, of course): 12 pull-ups 21 kettle-bell swings (1.5 pood) Run 400 meters 36 pull-ups 63 kettle-bell swings (1.5 pood) Run 1200 meters 12 pull-ups 21 kettle-bell swings (1.5 pood) Run 400 meters Finished in 22&#8230;<!-- AddThis Advanced Settings generic via filter on wp_trim_excerpt --><!-- AddThis Share Buttons generic via filter on wp_trim_excerpt --><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[6,12],"class_list":["post-54","post","type-post","status-publish","format-standard","hentry","category-general","tag-crossfit","tag-marathon"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p2Q7kW-S","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/54","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/comments?post=54"}],"version-history":[{"count":0,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/54\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/media?parent=54"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/categories?post=54"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/tags?post=54"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}