{"id":17251,"date":"2016-07-29T10:28:37","date_gmt":"2016-07-29T16:28:37","guid":{"rendered":"http:\/\/foodembrace.com\/?p=17251"},"modified":"2016-07-29T10:28:37","modified_gmt":"2016-07-29T16:28:37","slug":"fitness-friday-work-hard","status":"publish","type":"post","link":"https:\/\/foodembrace.com\/2016\/07\/fitness-friday-work-hard\/","title":{"rendered":"Fitness Friday: Work Hard"},"content":{"rendered":"<p><a href=\"http:\/\/foodembrace.com\/2016\/07\/fitness-friday-work-hard\/me_barbell_flex\/\" rel=\"attachment wp-att-17252\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-17252\" src=\"http:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/Me_barbell_flex.jpg\" alt=\"Flexing\" width=\"5312\" height=\"2988\" srcset=\"https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/Me_barbell_flex.jpg 5312w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/Me_barbell_flex-300x169.jpg 300w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/Me_barbell_flex-768x432.jpg 768w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/Me_barbell_flex-1024x576.jpg 1024w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/07\/Me_barbell_flex-816x459.jpg 816w\" sizes=\"(max-width: 5312px) 100vw, 5312px\" \/><\/a><\/p>\n<p><strong>Monday:<\/strong><\/p>\n<p>Was all the running:<\/p>\n<ul>\n<li>800M Run<\/li>\n<li>3 min Rest<\/li>\n<li>400M Run<\/li>\n<li>1:30 min Rest<\/li>\n<li>200M Run<\/li>\n<li>45 sec Rest<\/li>\n<li>Repeat<\/li>\n<\/ul>\n<p>It took me just over 30 minutes to complete this routine. I&#8217;m still getting back into running and I&#8217;m so slow. \u00a0But I did it and my hip did alright! \u00a0A little tenderness afterwards but nothing that stuck around or impacted daily life. \u00a0Thank goodness!<\/p>\n<p>I worked on strength after class and was able to pull 155lb deadlift for 5. \u00a0Whoo! \u00a0Deadlift is my strongest movement and always improves my day when I get to do them.<\/p>\n<p><strong>Tuesday:<\/strong><\/p>\n<p>Tabata Tuesday!<\/p>\n<p>8 rounds, 20 sec work 10 sec rest:<\/p>\n<ul>\n<li>Pushups<\/li>\n<li>Hollow Rocks (<a href=\"http:\/\/www.fitstream.com\/exercises\/hollow-body-rocks-a6052\">This is what it looks like<\/a>)<\/li>\n<li>Back Extensions (Supermans)<\/li>\n<li>Burpees to plate (burpee with a jump to a plate)<\/li>\n<\/ul>\n<p>I didn&#8217;t think I did all that well until I put up my time with everyone elses&#8217;. I was pretty much right in with the group with made me pretty stoked. \u00a0Normally I&#8217;m the slowest (which is fine) but when I see that I&#8217;m in line with others then I know that I&#8217;m improving.<\/p>\n<p><strong>Wednesday:<\/strong><\/p>\n<p>Ugh this was a rough one and got to me mentally. \u00a0I tried not to let it but my score was so low and I let that get to me. Meh.<\/p>\n<p>4 sets of each: 30 sec work, 30 sec hold<\/p>\n<ul>\n<li>Push Press &#8211; Hold is bar overhead<\/li>\n<li>Ring Row &#8211; Hold is upright position<\/li>\n<li>Pushup &#8211; Hold is in plank position<\/li>\n<li>Squat &#8211; Hold is in squat<\/li>\n<\/ul>\n<p>So hard and I had to take a lot of breaks. \u00a0I was able to keep the bar overhead for each 30 seconds but had to break after that before starting push presses again. \u00a0I could not hold the squat for very long before needing to stand up. Every time a break was taken, 1 point gets subtracted from your overall total and that&#8217;s what got\u00a0me in the end. \u00a0I had to take the most breaks during the squat and that ate up my total points. \u00a0Ah well.<\/p>\n<p>On the upside, I did banded pullups today with only one band where I had previously been using two. \u00a0So that&#8217;s some progress!<\/p>\n<p><strong>Thursday:<\/strong><\/p>\n<p>Our workout consisted of two AMARPS. \u00a0It was definitely challenging!<\/p>\n<p>1st AMRAP for 12:<\/p>\n<ul>\n<li>7 Hang Cleans<\/li>\n<li>7 Front Squats<\/li>\n<li>7 Thrusters<\/li>\n<\/ul>\n<p>I think I&#8217;m going to have to get some wrist wraps. \u00a0My wrists fatigue so quickly causing me to need to take breaks. I could power through more squats and thrusters but my wrists tire out easily.<\/p>\n<p>2nd AMRAP for 5:<\/p>\n<ul>\n<li>5 Lateral Burpees (over bar)<\/li>\n<li>5 Evil Wheels (<a href=\"http:\/\/www.bodybuilding.com\/exercises\/detail\/view\/name\/ab-roller\">Like this but\u00a0using a barbell instead<\/a>)<\/li>\n<li>5 Snatch High Pulls<\/li>\n<\/ul>\n<p>Whew! I was sweating buckets at the end of this workout.<\/p>\n<p><strong>Friday:<\/strong><\/p>\n<p>DEADLIFTS! I was so excited to see this on the board!<\/p>\n<ul>\n<li>5 Deadlifts @ 135lb<\/li>\n<li>5 Handstand Pushups (That I modified)<\/li>\n<li>1 Rope Climb (That I also modified)<\/li>\n<\/ul>\n<p>135lb used to be my 1 rep max on DL and now I can do that for a workout. \u00a0Whooo! \u00a0Progress and gainz, \u00a0I can see them!<\/p>\n<p>After the workout we had to carry a 55lb sandbag for 400m. \u00a0Which was much nicer than having to carry a 55lb barbell for that same distance.<\/p>\n<p>This week definitely had some ups and downs and some moments when I started second guessing myself. \u00a0But I powered through and am still seeing some progress which is exactly what I want. \u00a0Slow by steady, I&#8217;m getting there.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Monday: Was all the running: 800M Run 3 min Rest 400M Run 1:30 min Rest 200M Run 45 sec Rest Repeat It took me just over 30 minutes to complete this routine. I&#8217;m still getting back into running and I&#8217;m so slow. \u00a0But I did it and my hip did alright! \u00a0A little tenderness afterwards [&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-4uf","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/posts\/17251"}],"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=17251"}],"version-history":[{"count":0,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/posts\/17251\/revisions"}],"wp:attachment":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/media?parent=17251"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/categories?post=17251"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/tags?post=17251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}