{"id":17236,"date":"2016-07-01T10:26:38","date_gmt":"2016-07-01T16:26:38","guid":{"rendered":"http:\/\/foodembrace.com\/?p=17236"},"modified":"2016-07-01T10:26:39","modified_gmt":"2016-07-01T16:26:39","slug":"fitness-friday-push-through","status":"publish","type":"post","link":"https:\/\/foodembrace.com\/2016\/07\/fitness-friday-push-through\/","title":{"rendered":"Fitness Friday: Push Through"},"content":{"rendered":"<p><a href=\"http:\/\/foodembrace.com\/2016\/07\/fitness-friday-push-through\/workout_station\/\" rel=\"attachment wp-att-17238\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-17238\" src=\"http:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/workout_station-e1467390191554.jpg\" alt=\"Workout Station\" width=\"2988\" height=\"5312\" srcset=\"https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/workout_station-e1467390191554.jpg 2988w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/workout_station-e1467390191554-169x300.jpg 169w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/workout_station-e1467390191554-768x1365.jpg 768w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/workout_station-e1467390191554-576x1024.jpg 576w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/workout_station-e1467390191554-562x999.jpg 562w\" sizes=\"(max-width: 2988px) 100vw, 2988px\" \/><\/a><\/p>\n<p><strong>Monday:<\/strong><\/p>\n<p>Part of our warmup included a 200m run and I decided to test the waters and see how my hip would handle it. \u00a0It was 600m total and my hip did well! No pain at all during or after the run. \u00a0Hooray! \u00a0If I keep up with my exercises I should be able to start adding running back into my routine.<\/p>\n<p>Workout today was AMRAP for 15:<\/p>\n<ul>\n<li>4 Power Cleans<\/li>\n<li>6 Front Rack Stepping Lunges<\/li>\n<li>8 Bar Facing Burpees<\/li>\n<\/ul>\n<p>I actually was able to do the lunges! Lunges have always been a challenge for me and when I started CrossFit last November, I could not stand up from a lunge with any kind of weight. \u00a0Not even an empty bar. \u00a0I&#8217;ve since learned better lunge form and have worked on those along with Turkish getups. \u00a0I was able to do lunges at 45lbs. \u00a0Whoo! That&#8217;s a huge accomplishment for me!<\/p>\n<p>Strength session after the workout. \u00a0Still stuck right now at 85lbs for back squat. \u00a0I&#8217;m focusing on staying balanced and not relying on my left side for all the work. \u00a0I think now that my right side is working more, my squat is a little off. \u00a0You&#8217;d think it would be stronger but I think that&#8217;s because my right side just needs to get used to the work.<\/p>\n<p>Deads at 135 and they felt so good!<\/p>\n<p><strong>Tuesday:<\/strong><\/p>\n<p>Ugh, rough workout. \u00a0I didn&#8217;t eat a big enough dinner and I felt all of that during the workout. I was dragging so much.<\/p>\n<p>The warmup included weighted runs, meaning run for 200m carrying a kettlebell. \u00a0I did 20lb kettlebell for my run. \u00a0Umph! Still my hip did perfectly!<\/p>\n<p>Workout today was 20-15-10-5<\/p>\n<ul>\n<li>Double Unders (I&#8217;m still at singles)<\/li>\n<li>Power Snatch @ 45lb<\/li>\n<li>Pushups<\/li>\n<\/ul>\n<p>Any kind of shoulder work is my weak point so 45lb snatch for me is heavy. I made it through but was toast after the last set of 5. This workout was killer for me!<\/p>\n<p>We&#8217;ve been doing pullup work after our workouts. The goal is to be able to do one pullup at the end of the month of July. \u00a0I would love to be able to do that! \u00a0Not sure if I will get there but it&#8217;s a nice goal to focus on!<\/p>\n<p><strong>Wednesday:<\/strong><\/p>\n<p>The warmup for this workout was a long one!<\/p>\n<ul>\n<li>200m Run<\/li>\n<li>10 Sumo Deadlift High Pulls<\/li>\n<li>10 PVC Pass Through Lunges<\/li>\n<li>10 Deltas (short explaination is situps with a weight)<\/li>\n<li>400m Run<\/li>\n<li>Repeat moves<\/li>\n<li>800m Run<\/li>\n<\/ul>\n<p>Since our WOD also included running, I opted to row for the warmup so I didn&#8217;t overtax my hip.<\/p>\n<p>AMRAP 12:<\/p>\n<ul>\n<li>400m Run<\/li>\n<li>20 Ring Rows<\/li>\n<li>20 Wall Balls<\/li>\n<\/ul>\n<p>I ran for the workout and it was awesome! My run was definitely slow AF but I did it and my hip isn&#8217;t angry. In total, I ran a total of 1000m which is just over half a mile. \u00a0Hooray! \u00a0I&#8217;m so stoked about that and am starting to see the light at the end of the tunnel.<\/p>\n<p>Strength training also went well! 85lb squats felt solid today, heavy and still challenging, but solid. \u00a075lb power clean felt good and much better than the first time I did it. \u00a0Strict Press is still weak but I&#8217;m ok with that.<\/p>\n<p>Over all this was a good training day and I walked away feeling awesome. \u00a0And hungry. So hungry.<\/p>\n<p><strong>Thursday:<\/strong><\/p>\n<p>Ugh. Workout was a rough one but I did it all! \u00a0The warmup included a 400m farmer&#8217;s carry, I used 35lb kettlebells. The last 50m were walking lunges with the weight. \u00a0I&#8217;m still working on weighted lunges so I couldn&#8217;t go all the way down with that amount of weight. \u00a0I got as close as I could though and pushed through.<\/p>\n<p>The workout was AMRAP for 20:<\/p>\n<p>200m Run<\/p>\n<p>Then x3:<\/p>\n<ul>\n<li>5 Front Squats<\/li>\n<li>5 Push Press<\/li>\n<li>5 Evil Wheels (using the barbell as an ab wheel)<\/li>\n<li>5 Weighted Bridges (again, using the barbell)<\/li>\n<\/ul>\n<p>Back to the beginning with a run. \u00a0I hope this makes sense!<\/p>\n<p>Weight was 50lb and I was able to get through 2 rounds plus half of the third, not too shabby! \u00a0My hip seems to be doing well with the short distance runs so far.<\/p>\n<p>I was exhausted after this workout. \u00a0Usually by Thursday I start to get really tired and feeling the workouts from the week. I\u00a0can&#8217;t wait to sleep in on Saturday!<\/p>\n<p><strong>Friday:<\/strong><\/p>\n<p>This workout ended with 60 burpees which I basically just crawled my way through because me and burpees don&#8217;t really get along. \u00a0Right now. \u00a0Soon I&#8217;ll make them my bitch but for now, ugh.<\/p>\n<ul>\n<li>10 Pullups<\/li>\n<li>20 Kettle bell swings<\/li>\n<li>30 Box jumps<\/li>\n<li>40 Pushups<\/li>\n<li>50 Situps<\/li>\n<li>60 Burpees<\/li>\n<\/ul>\n<p>The weather has been so humid here lately that all I do is sweat and at the gym I&#8217;m sweating buckets. \u00a0It feels good but I can do without the humidity. \u00a0I thought I left that on the east side.<\/p>\n<p>Again I&#8217;ve had a solid week that I&#8217;m pretty proud of. \u00a0Even though I&#8217;m still slow and even though there&#8217;s still a lot of things I can&#8217;t do, I&#8217;m making progress and seeing change. \u00a0That is a pretty awesome feeling!<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Monday: Part of our warmup included a 200m run and I decided to test the waters and see how my hip would handle it. \u00a0It was 600m total and my hip did well! No pain at all during or after the run. \u00a0Hooray! \u00a0If I keep up with my exercises I should be able to [&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-4u0","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/posts\/17236"}],"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=17236"}],"version-history":[{"count":0,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/posts\/17236\/revisions"}],"wp:attachment":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/media?parent=17236"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/categories?post=17236"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/tags?post=17236"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}