{"id":17221,"date":"2016-05-20T12:04:28","date_gmt":"2016-05-20T18:04:28","guid":{"rendered":"http:\/\/foodembrace.com\/?p=17221"},"modified":"2016-05-20T12:04:29","modified_gmt":"2016-05-20T18:04:29","slug":"fitness-friday-2","status":"publish","type":"post","link":"https:\/\/foodembrace.com\/2016\/05\/fitness-friday-2\/","title":{"rendered":"Fitness Friday"},"content":{"rendered":"<p><a href=\"http:\/\/foodembrace.com\/2016\/05\/fitness-friday-2\/kettlebells\/\" rel=\"attachment wp-att-17223\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-17223\" src=\"http:\/\/foodembrace.com\/wp-content\/uploads\/2016\/05\/kettlebells-e1463766704328.jpg\" alt=\"kettlebells\" width=\"2988\" height=\"5312\" srcset=\"https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/05\/kettlebells-e1463766704328.jpg 2988w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/05\/kettlebells-e1463766704328-169x300.jpg 169w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/05\/kettlebells-e1463766704328-768x1365.jpg 768w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/05\/kettlebells-e1463766704328-576x1024.jpg 576w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/05\/kettlebells-e1463766704328-562x999.jpg 562w\" sizes=\"(max-width: 2988px) 100vw, 2988px\" \/><\/a><\/p>\n<p><strong>Monday:<\/strong><\/p>\n<p>I still didn&#8217;t sleep well Sunday evening but was determined to get to the gym. \u00a0I made myself crawl out of bed and GO. I started my strength program over again at Day 1. \u00a0Clean slate and all that. \u00a0It went well and I was pleased with the progress. \u00a0Bench is a challenge for me and I feel like I was able to get through the weight on that because I had so many days off from working out. Last set was 65lb for 3&#215;5 and it was rough.<\/p>\n<p>Deadlifts felt awesome! \u00a0That&#8217;s my favorite\u00a0lift and the one I&#8217;m most confident\u00a0doing, curious to see how that progresses.<\/p>\n<p>I did strength first and did the CrossFit workout after. \u00a0The workout had a lot of thrusters in it (50) which I got through but struggled. I hate thrusters and this was even with an empty bar. \u00a0Legs were shaky by the end!<\/p>\n<p><strong>Tuesday:<\/strong><\/p>\n<p>Slept well, finally! But I stayed up later than I wanted watching playoff hockey (GO PENS!). I still got to bed earlish, around 9:15 but my body definitely could have used more sleep.<\/p>\n<p>Crossfit workout today was a doozy, we did:<\/p>\n<ul>\n<li>500m row<\/li>\n<li>80 Jump rope (Or 40 double unders if you can do them)<\/li>\n<li>20 pushups<\/li>\n<li>x 4<\/li>\n<\/ul>\n<p>It doesn&#8217;t look like much but as you&#8217;re doing it, you realize how challenging it is. \u00a0Rowing started getting to me towards the end. \u00a0UMPH!<\/p>\n<p><strong>Wednesday:<\/strong><\/p>\n<p>Today was CrossFit + Strength training.<\/p>\n<p>We worked on Turkish Getups today and our workout consisted of wall balls, lunges, and burpees for 4 rounds. \u00a0My legs definitely started feeling tired and I wasn&#8217;t sure if I&#8217;d be able to continue with strength training. \u00a0I pushed through though and got my training done.<\/p>\n<p>Today&#8217;s session focused on squats, overhead press, and cleans. \u00a0I worked up to 90lb squat and my coach helped me with technique. \u00a0He recorded me doing a squat and we looked at the mechanics of it and how I can improve it. \u00a0I loved this! It made it way more clear to me on the areas that I need to improve with my squat.<\/p>\n<p>Press sucked because my shoulders were already tired from training. \u00a0I worked up to 50lb press, 1&#215;2. \u00a0I was supposed to do 3&#215;5 but that wasn&#8217;t happening today.<\/p>\n<p>Cleans are meh. \u00a0I don&#8217;t love the clean and am still working on getting that technique down.<\/p>\n<p>I made it! While I might not have knocked them all out of the park, I made it through training and walked away from this feeling good.<\/p>\n<p>ETA: GAH! I realized later as I was scrolling through Instagram and saw my picture that I didn&#8217;t do the correct weight amount for my squats. I DID NOT reach a 90lb squat. \u00a0That pretty much killed my happy mood and made me cranky for the rest of the day.<\/p>\n<p><strong>Thursday:<\/strong><\/p>\n<p>Last strength session of the week + Crossfit. \u00a0Strength sessions are three days \u00a0a week and I try to get mine done before the weekend. \u00a0After talking with another student who&#8217;s doing strength training and chatting with our coach, we realized that the program we&#8217;re on needs a bit of tweaking. \u00a0It&#8217;s going a little too heavy too quickly and that needs adjusting.<\/p>\n<p>WHEW! I admit when I saw the schedule I was nervous and had moments of, &#8220;<em>I need to squat how much?!<\/em>&#8221;<\/p>\n<p>So today while I did a strength session I dialed back the weight for the squats and bench. I kept the scheduled amount of weight for the deadlift though because I was confident I could do it (and I did!).<\/p>\n<p>The Crossfit workout today was a partner workout with rowing and kettlebells.<\/p>\n<p>I&#8217;m feeling much better about strength training and next week the schedule should be fixed and a little more approachable. \u00a0This also erased all the crappy feelings from Wednesday. \u00a0Knowing that my program is going to change, not doing the correct weights the day before is not a big deal.<\/p>\n<p><strong>Friday:<\/strong><\/p>\n<p>I slept like crap and totally missed the 7am class. \u00a0Fleeting moments of possibly not getting a workout in today and that wasn&#8217;t sitting well. I hustled and hit\u00a0the 9am class. Mood was instantly better.\u00a0Fridays are called &#8220;F&amp;%$ You Friday&#8221; at my gym and our workouts consist of stations. \u00a0Today there were five stations, 1 minute at each station rotate through 3 times.<\/p>\n<ul>\n<li>Wall balls<\/li>\n<li>Sumo Deadlift High Pulls<\/li>\n<li>Box Jumps<\/li>\n<li>Push Press<\/li>\n<li>Row for calories<\/li>\n<\/ul>\n<p>UMPH \u00a0It was hard and challenging. \u00a0The recommended weight for the sumo was 55lb kettlebell and the push press was 50lb. \u00a0I&#8217;m tired as this week was my first full week of Crossfit + Strength. My arms and shoulders are sore. My thighs are sore. \u00a0I&#8217;m beat.<\/p>\n<p>I could have gone down to a lower weight but I didn&#8217;t. \u00a0I stuck with the recommended weights and while that made me slower and I didn&#8217;t have as high of a score as others, I&#8217;m OK with that.<\/p>\n<p>One of the things I&#8217;m working on is challenging myself and\u00a0getting out of my comfort zone. \u00a0Sure I could have dialed down the weights and gotten more reps in but if I don&#8217;t challenge myself sometimes then I won&#8217;t make any progress. It&#8217;s not always about the reps or the time, it has to be about pushing yourself as well.<\/p>\n<p>Overall I&#8217;m happy with this week. Yes I had some frustrating moments but at the end, it&#8217;s not really a big deal. I made it through the full week and added in some additional strength training. \u00a0I&#8217;m calling that success.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Monday: I still didn&#8217;t sleep well Sunday evening but was determined to get to the gym. \u00a0I made myself crawl out of bed and GO. I started my strength program over again at Day 1. \u00a0Clean slate and all that. \u00a0It went well and I was pleased with the progress. \u00a0Bench is a challenge for [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"status","meta":{"spay_email":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"_links_to":"","_links_to_target":""},"categories":[58,52,51],"tags":[117,118],"jetpack_featured_media_url":"","jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p4KYWa-4tL","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/posts\/17221"}],"collection":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/comments?post=17221"}],"version-history":[{"count":0,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/posts\/17221\/revisions"}],"wp:attachment":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/media?parent=17221"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/categories?post=17221"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/tags?post=17221"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}