{"id":17254,"date":"2016-08-19T12:41:43","date_gmt":"2016-08-19T18:41:43","guid":{"rendered":"http:\/\/foodembrace.com\/?p=17254"},"modified":"2016-08-19T12:41:44","modified_gmt":"2016-08-19T18:41:44","slug":"fitness-friday-push-through-2","status":"publish","type":"post","link":"https:\/\/foodembrace.com\/2016\/08\/fitness-friday-push-through-2\/","title":{"rendered":"Fitness Friday: Push Through"},"content":{"rendered":"<p><a href=\"http:\/\/foodembrace.com\/2016\/08\/fitness-friday-push-through-2\/being_an_athlete\/\" rel=\"attachment wp-att-17263\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-17263\" src=\"http:\/\/foodembrace.com\/wp-content\/uploads\/2016\/08\/being_an_athlete.jpg\" alt=\"Motivational Quote\" width=\"577\" height=\"460\" srcset=\"https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/08\/being_an_athlete.jpg 577w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/08\/being_an_athlete-300x239.jpg 300w\" sizes=\"(max-width: 577px) 100vw, 577px\" \/><\/a><\/p>\n<p>I didn&#8217;t get a chance to post this last week but I did have everything already logged so I&#8217;m keeping it in for this week. Last week is first and this week follows.<\/p>\n<p><strong>Monday<\/strong><\/p>\n<p>This workout was rough. \u00a0I struggled with it the entire time.<\/p>\n<ul>\n<li>4o0M Run<\/li>\n<li>20 Ring Rows<\/li>\n<li>20 Push Presses<\/li>\n<li>20 Bent Over Rows<\/li>\n<li>20 Front Squats<\/li>\n<li>20 Box Step-Ups in Front Rack Position<\/li>\n<li>20 Lateral Burpees<\/li>\n<li>200M<\/li>\n<\/ul>\n<p>I was dragging during this workout and was riding the struggle bus. It was the first time that I thought I was either going to vomit or pass out afterwards. \u00a0I went to a later class and didn&#8217;t eat beforehand so I feel like that played a huge factor. I ate well on Sunday but perhaps I didn&#8217;t eat enough that day. \u00a0But man, it was rough. \u00a0I ate as soon as I got back home from the gym but was tired and sleepy the rest of the day.<\/p>\n<p><strong>Tuesday:<\/strong><\/p>\n<p>Fran was the\u00a0workout:<\/p>\n<ul>\n<li>21-15-9<\/li>\n<li>Thrusters<\/li>\n<li>Pull Ups<\/li>\n<\/ul>\n<p>Before the WOD we worked on our split jerk up to a heavy single. \u00a0I was able to work up to 75lbs for that but my arms were definitely feeling tired.<\/p>\n<p>I started Fran at 55lb but eventually had to drop down to 45lb. \u00a0I could not get through the thrusters at 55lb. \u00a0UGH. \u00a0It was frustrating but I also know it&#8217;s because my arms and shoulders were fatigued from the previous day&#8217;s workout.<\/p>\n<p>I did also feel a little weak during this workout so I&#8217;m adjusting my eating just a bit to see if that helps.<\/p>\n<p><strong>Wednesday:<\/strong><\/p>\n<p>WOD was:<\/p>\n<ul>\n<li>30-20-10<\/li>\n<li>Toes-to-bar<\/li>\n<li>Wall Balls<\/li>\n<\/ul>\n<p>I did t-t-b as best I could and got my feet up as high as I could. \u00a0This is a move that I feel like I could get down with some practice. \u00a0Wall balls felt solid and I&#8217;m seeing some progress with them. \u00a0It&#8217;s still a challenge for me to squat that much at one time for speed but it&#8217;s getting better.<\/p>\n<p>I also did some strength today with some light squats and deadlifts. \u00a0I tried pulling 165 for deadlifts today but couldn&#8217;t get it. \u00a0I dropped down to 155 and pulled that for one but it was a shaky and tough pull. \u00a0I was also a tad light headed after.<\/p>\n<p>UGH. \u00a0I&#8217;ve previously pulled 155 for 5 but today was just rough. \u00a0I left the gym super frustrated and annoyed. \u00a0I let it creep in to the rest of my day as well. \u00a0I tried not to but was not successful with that either.<\/p>\n<p><strong>Thursday:<\/strong><\/p>\n<ul>\n<li>4oom run x 4 then:<\/li>\n<li>21-15-9<\/li>\n<li>Kettlebell swings<\/li>\n<li>Pushups<\/li>\n<\/ul>\n<p>I did run for half and then rowed the remaining half. \u00a0I did alright during this workout but still felt very\u00a0tired and fatigued. I have no clue what&#8217;s going on this week but it&#8217;s making me cranky.<\/p>\n<p><strong>Friday:<\/strong><\/p>\n<p>Unintentional rest day. \u00a0Started a new schedule which has me working later on Thursday evenings and I needed the sleep.<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff6600;\"><strong>THIS WEEK<\/strong><\/span><\/p>\n<p><strong>Monday:<\/strong><\/p>\n<p>For the strength portion we worked on front squats and I was able to squat 65lb. \u00a0I knew that I&#8217;d be doing squats later for additional strength training so I didn&#8217;t want to go too heavy.<\/p>\n<p>The workout was<\/p>\n<p>50-40-30-20-10<\/p>\n<ul>\n<li>Double Unders (Singles were 100-80-60-40-20)<\/li>\n<li>Sit-ups<\/li>\n<\/ul>\n<p>x 2<\/p>\n<p>I don&#8217;t have great double unders so I did singles. \u00a0However this workout, twice, sucked. \u00a0We did get a full 5 minute rest between sets but still. \u00a0That equals 300 sit-ups. \u00a0I honestly didn&#8217;t think that I would make it through this workout. We&#8217;ve done this before but only one set and I barely made it. \u00a0That took me 13:28 and that was back in December.<\/p>\n<p>This took me 25:50 which includes the 5 minute rest between sets. \u00a0So minus 5 minutes, it looks like I have definitely improved on this set! \u00a0I&#8217;ll take that as a win!<\/p>\n<p>Worked on strength movements and focused on strict press and cleans.<\/p>\n<p><strong>Tuesday:<\/strong><\/p>\n<p>Overhead squats and hanging squat cleans were the focus today. \u00a0My least favorite moves.<\/p>\n<p>The workout was an ARAMP for 9:<\/p>\n<ul>\n<li>20 Wall Balls<\/li>\n<li>10 Hanging Squat Snatches<\/li>\n<li>10 Alternating Pistols<\/li>\n<\/ul>\n<p><strong>Wednesday:<\/strong><\/p>\n<p>Good thing I had my running shoes handy because there was lots of running today!<\/p>\n<ul>\n<li>400M Run<\/li>\n<li>21 Kettlebell Swings<\/li>\n<li>12 Pull ups<\/li>\n<li>x 3<\/li>\n<\/ul>\n<p>I used the 25lb KB for my swings because I can do full range and get a true American style swing with that weight. \u00a0I also did banded pull-ups. \u00a0I was still the slowest person who completed this workout but I was able to do all of the runs without issue. \u00a0Running with no pain is a goal I&#8217;m still working on.<\/p>\n<p>Strength session after that where I made the 165lb deadlift my bitch. \u00a0Last week I couldn&#8217;t pull it and could barely do 155lb. \u00a0I wasn&#8217;t letting that get me down this week. \u00a0I walked up to the bar telling myself that I could pull it even if it&#8217;s just for one. \u00a0I did 3. \u00a0Training was supposed to be for 5 reps but I didn&#8217;t have that much umph. \u00a0I&#8217;m ok with having completed 3 reps. Boom!<\/p>\n<p><strong>Thursday:<\/strong><\/p>\n<ul>\n<li>21-15-9<\/li>\n<li>Cleans<\/li>\n<li>Box Dips<\/li>\n<\/ul>\n<p>I cleaned 60lbs for this workout. \u00a0The highest I can clean with good form is 75lbs so I feel good about this workout. \u00a0Maybe I could have tried for 65lbs but 60 was a good start.<\/p>\n<p>I can&#8217;t do ring dips so I did box dips\u00a0as a modifier. \u00a0I tried banded ring dips after class and got stuck. \u00a0Ha! So yeah, not ready for those just yet.<\/p>\n<p><strong>Friday:<\/strong><\/p>\n<p>Fight Gone Bad<\/p>\n<p>5 stations, a minute at each station, for 3 rounds. 1 minute rest between rounds:<\/p>\n<ul>\n<li>Row for Calories<\/li>\n<li>Wall Balls<\/li>\n<li>Sumo Deadlift High Pulls with Kettlebell<\/li>\n<li>Box Jumps<\/li>\n<li>Push Presses<\/li>\n<\/ul>\n<p>Ugh, it was rough but I pushed through. \u00a0Most people on the white board had totals up in the 200s and my total was 182. \u00a0So I wasn&#8217;t feeling all that great about my score until my coach came over to me and said I did an awesome job because I almost Rx (as prescribed) the entire workout. \u00a0The only station that I didn&#8217;t was the box jumps because I&#8217;m still at a 16in jump vs. a 20in jump.<\/p>\n<p>That made me feel so much better about my workout! I didn&#8217;t even realize that I Rx&#8217;d just about everything until he mentioned it to me. \u00a0There are still a lot of moves and weight amounts that I have to modify when I do the workouts each day and my goal is to at some point be able to Rx most of the workout. \u00a0Today was one of those days and I didn&#8217;t even realize it!<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff6600;\"><strong>Summary<\/strong><\/span><\/p>\n<p>Last week was horrible and this week was so much better. \u00a0These workouts definitely ebb and flow and it&#8217;s really easy to get frustrated on the weeks that aren&#8217;t going so well. \u00a0I&#8217;m trying to be better about not letting it get me down too much and to focus on progress. \u00a0I&#8217;m definitely farther along than I was when I started. \u00a0Or even a month ago.<\/p>\n<p>Trying to keep my eye on the prize and not get hung up on the smaller battles.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I didn&#8217;t get a chance to post this last week but I did have everything already logged so I&#8217;m keeping it in for this week. Last week is first and this week follows. Monday This workout was rough. \u00a0I struggled with it the entire time. 4o0M Run 20 Ring Rows 20 Push Presses 20 Bent [&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-4ui","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/posts\/17254"}],"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=17254"}],"version-history":[{"count":0,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/posts\/17254\/revisions"}],"wp:attachment":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/media?parent=17254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/categories?post=17254"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/tags?post=17254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}