{"id":1942,"date":"2013-01-27T07:56:02","date_gmt":"2013-01-27T13:56:02","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1942"},"modified":"2013-01-27T07:56:02","modified_gmt":"2013-01-27T13:56:02","slug":"endurance-club-week-of-jan-27","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1942","title":{"rendered":"Endurance Club: Week of Jan. 27"},"content":{"rendered":"<p><strong>Sunday:<\/strong><br \/>\nRun 10k<br \/>\nAll-out effort. Here is a <a href=\"http:\/\/www.runningmap.com\/?id=311654\" target=\"_blank\">map of a good route<\/a> you might consider. It starts from my house but you can start from the field house&#8211;same loop.<\/p>\n<p><strong>Monday, in P.E.:<\/strong><br \/>\nStrength: Box Squat 10&#215;2 at 60% 1RM Rest 1 min between sets.<br \/>\nCF WOD: TBA (overhead squats, pull-ups, sit-ups, dips)<\/p>\n<p><strong>Wednesday, in P.E.:<\/strong><br \/>\nStrength: Find your 1RM front squat<br \/>\nCF WOD: TBA (thrusters, pull-ups)<\/p>\n<p><strong>On your own:<\/strong><br \/>\nStrength: Find 1RM shoulder press<br \/>\nCFE WOD 1: 3 RFT: Run 400m; 21 Overhead Squats, 65\/45 lbs<br \/>\nCFE WOD 2: As many reps in 9 mins as you can of: Double Under, 2 mins; AbMat Sit-up, 2 mins; Double Under, 1:30; AbMat Sit-up, 1:30; Double Under, 1 min; AbMat Sit-up, 1 min<br \/>\nFor total distance: Run 5:00;\u00a0 rest 2:30; run 6:00; rest 3:00; run 7:00 (this is a great running workout. You can run the mile loop repeatedly to measure how far you got, or track your distance on <a href=\"http:\/\/www.runningmap.com\" target=\"_blank\">runningmap.com<\/a>)<\/p>\n<div id=\"iLikeThis-1942\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(1942);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sunday: Run 10k All-out effort. Here is a map of a good route you might consider. It starts from my house but you can start from the field house&#8211;same loop. Monday, in P.E.: Strength: Box Squat 10&#215;2 at 60% 1RM Rest 1 min between sets. CF WOD: TBA (overhead squats, pull-ups, sit-ups, dips) Wednesday, in [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[192],"tags":[],"class_list":["post-1942","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1942","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1942"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1942\/revisions"}],"predecessor-version":[{"id":1943,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1942\/revisions\/1943"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1942"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1942"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1942"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}