{"id":17242,"date":"2016-07-19T09:18:41","date_gmt":"2016-07-19T15:18:41","guid":{"rendered":"http:\/\/foodembrace.com\/?p=17242"},"modified":"2016-07-19T09:18:41","modified_gmt":"2016-07-19T15:18:41","slug":"fitness-friday-getting-stronger","status":"publish","type":"post","link":"https:\/\/foodembrace.com\/2016\/07\/fitness-friday-getting-stronger\/","title":{"rendered":"Fitness Friday: Getting Stronger"},"content":{"rendered":"<p><a href=\"http:\/\/foodembrace.com\/2016\/07\/fitness-friday-getting-stronger\/tire_flip\/\" rel=\"attachment wp-att-17244\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-17244\" src=\"http:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/tire_flip.jpg\" alt=\"Me flipping tires\" width=\"507\" height=\"900\" srcset=\"https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/tire_flip.jpg 507w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/tire_flip-169x300.jpg 169w\" sizes=\"(max-width: 507px) 100vw, 507px\" \/><\/a><\/p>\n<p><strong>Monday:<\/strong><\/p>\n<p>This workout was completely different from what we normally do at the gym. It consisted of a run\/walk routine for different meters and it was for three rounds.<\/p>\n<ul>\n<li>200m Fast Run<\/li>\n<li>100m Walk<\/li>\n<li>100m Fast Run<\/li>\n<li>50m Walk<\/li>\n<li>200m Fast Run<\/li>\n<li>150m Walk<\/li>\n<\/ul>\n<p>Since I&#8217;m still working on getting my hip strength up, I rowed instead. \u00a0During the walking part, I just rowed really slowly. \u00a0It was interesting and challenging to make sure I was at the right distance.<\/p>\n<p>I did strength training after and was able to do a working set, 3&#215;5 of 90lb squat. \u00a0It was hard and not pretty but I got it done. \u00a0I&#8217;m pretty close to being able to start the second level of strength training. \u00a0If I&#8217;m calculating right, I should be able to start that in the next few weeks.<\/p>\n<p><strong>Tuesday:<\/strong><\/p>\n<p>We got to work on deadlifts! We don&#8217;t do deadlifts as part of our workout too much so this was an exciting moment and I was stoked!<\/p>\n<p>The workout was 21-15-9<\/p>\n<ul>\n<li>Deadlifts @ 125lb<\/li>\n<li>Box Jumps @ 16 inches<\/li>\n<\/ul>\n<p>I might\u00a0have been able to do a little heavier on deadlifts but not by much. \u00a0In total that ends up being 45 reps and I was definitely feeling it by the end. \u00a0UGH.<\/p>\n<p>It wiped me out for the rest of the day, I was spent! \u00a0Was in bed by 8:30 and asleep by 9!<\/p>\n<p><strong>Wednesday:<\/strong><\/p>\n<p>My body was so tired and sore that I was dragging as I headed to the gym. \u00a0Of course there would be tire flips on the schedule. \u00a0Of course! Tire flips were part of the warmup today and I did them pretty well! \u00a0Though my back is pretty achy now.<\/p>\n<p>Workout was 3 rounds in 21 minutes:<\/p>\n<ul>\n<li>0-2min<\/li>\n<li>200m Run + Jump Rope<\/li>\n<li>2-3min<\/li>\n<li>Push Presses @ 55lb<\/li>\n<li>3-4min<\/li>\n<li>Ring Rows<\/li>\n<li>4-5min<\/li>\n<li>Hanging Squat Cleans @ 55lb<\/li>\n<li>3min rest between rounds<\/li>\n<\/ul>\n<p>My squat cleans aren&#8217;t that great but are getting better. \u00a0I&#8217;m slowly, slowly, starting to get more comfortable being under the bar.<\/p>\n<p>I was able to do the workout at the prescribed weight of 55lb! I&#8217;ve been chasing that weight for a while now and was so happy to work it today!<\/p>\n<p>Because I&#8217;m sore and tired, I didn&#8217;t do any strength work today. \u00a0Maybe I could have done some squats but my body was feeling pretty worn out.<\/p>\n<p><strong>Thursday:<\/strong><\/p>\n<p>Oh my gosh, Wednesday I was so tired, achey, and sore it was ridiculous. \u00a0I kept complaining and then telling Scott that it&#8217;s a side effect of being a badass. \u00a0I was joking. \u00a0Mostly.<\/p>\n<p>I thought I would have trouble with today&#8217;s workout but once I got warmed up I was fine. \u00a0I also must have got some killer sleep Wednesday night because I woke up feeling so much better and way less achey.<\/p>\n<p>Today&#8217;s workout included a 400m farmer&#8217;s carry, 35lb in each hand. \u00a0Thankfully I have a few friends in class and we were able to walk it together which made it less painful.<\/p>\n<p>Workout today included Sumo Deadlift High Pulls which is a mouthful.<\/p>\n<p>AMRAP for 10:<\/p>\n<ul>\n<li>10 SDHP @ 65lb<\/li>\n<li>10 Lateral Burpees over bar<\/li>\n<\/ul>\n<p>I completed 4 and a half rounds. \u00a0I got one round in at 70lb for the SDHP but had to drop down to 65 for the rest. That said, 65lb is still significant weight for me and an increase. \u00a0It was tough and I had to take some rest breaks but I did it. \u00a0Working hard to get stronger everyday. \u00a0That&#8217;s the goal.<\/p>\n<p>And to wear booty shorts but that&#8217;s another topic for another time!<\/p>\n<p><strong>Friday:<\/strong><\/p>\n<p>This workout was a tough one:<\/p>\n<ul>\n<li>30sec Row<\/li>\n<li>90sec 5 Goblet Squats and 10 Pushups<\/li>\n<\/ul>\n<p>For 15 rounds. \u00a0UGH! I pushed through and got it done. \u00a0I think what helped is that I didn&#8217;t know what round I was on, I just went until coach said to stop.<\/p>\n<p>This week was challenging but I&#8217;m making good progress. \u00a0I am definitely getting stronger and am able to more weight for some moves. My endurance seems to also be increasing, yeah I still have to take some breaks during the workout but not nearly as much or as long as before.<\/p>\n<p>Hooray for progress!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Monday: This workout was completely different from what we normally do at the gym. It consisted of a run\/walk routine for different meters and it was for three rounds. 200m Fast Run 100m Walk 100m Fast Run 50m Walk 200m Fast Run 150m Walk Since I&#8217;m still working on getting my hip strength up, I [&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-4u6","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/posts\/17242"}],"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=17242"}],"version-history":[{"count":0,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/posts\/17242\/revisions"}],"wp:attachment":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/media?parent=17242"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/categories?post=17242"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/tags?post=17242"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}