{"id":17269,"date":"2016-09-23T12:43:15","date_gmt":"2016-09-23T18:43:15","guid":{"rendered":"http:\/\/foodembrace.com\/?p=17269"},"modified":"2016-09-23T12:43:16","modified_gmt":"2016-09-23T18:43:16","slug":"fitness-friday-slow-and-steady","status":"publish","type":"post","link":"https:\/\/foodembrace.com\/2016\/09\/fitness-friday-slow-and-steady\/","title":{"rendered":"Fitness Friday: Slow and Steady"},"content":{"rendered":"<p><a href=\"http:\/\/foodembrace.com\/2016\/09\/fitness-friday-slow-and-steady\/me_post_workout\/\" rel=\"attachment wp-att-17270\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-17270\" src=\"http:\/\/foodembrace.com\/wp-content\/uploads\/2016\/09\/me_post_workout.jpg\" alt=\"me post workout\" width=\"507\" height=\"900\" srcset=\"https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/09\/me_post_workout.jpg 507w, https:\/\/foodembrace.com\/wp-content\/uploads\/2016\/09\/me_post_workout-169x300.jpg 169w\" sizes=\"(max-width: 507px) 100vw, 507px\" \/><\/a><\/p>\n<p><strong>Monday:<\/strong><\/p>\n<p>Was rough. I didn&#8217;t sleep well and I hit the later 9am class. \u00a0This was my first class after my very first CrossFit competition the previous Saturday and I was so. very. tired. \u00a0More on the event soon, I&#8217;m still trying to get all my thoughts together for that review.<\/p>\n<p>Our WOD was AMRAP for 12:<\/p>\n<ul>\n<li>10 Snatches<\/li>\n<li>10 Sumo Deadlift High Pulls<\/li>\n<li>10 Lateral Burpees<\/li>\n<\/ul>\n<p>UGH. \u00a0We had to do snatches for the competition so this was a little rough going. \u00a0Snatches are still a very weak spot for me so the weight was light at 35lbs. I got in 3 rounds + 28. \u00a0So close to getting 4 rounds but the burpees held me back.<\/p>\n<p><strong>Tuesday:<\/strong><\/p>\n<p>Tabata workout, 20sec work 10sec rest, for 8 rounds.<\/p>\n<ul>\n<li>Row for calories<\/li>\n<li>Abmat Situps<\/li>\n<li>Pushups<\/li>\n<li>Mountain Climbers<\/li>\n<\/ul>\n<p>The mountain climbers got me towards the end and I had to scale those by removing the jump between switching legs.<\/p>\n<p>We also worked on front squats and I worked up to an 80lb front squat! \u00a0That is my highest weight so far. \u00a0I tried for 90lbs but my legs were not having it. \u00a0I&#8217;m OK with 80 though, still a PR.<\/p>\n<p><strong>Wednesday:<\/strong><\/p>\n<p>All the running! \u00a0This was a combo of cardio and strength and it was a challenging workout. \u00a0I have not done a workout quite like this before and the transition was tough. \u00a0We did get a rest between running and lifting which helped. \u00a0I was the slowest in the group. \u00a0Everyone is a faster runner than I am and they all flew through their sets.\u00a0I took my time with the weight sets.<\/p>\n<ul>\n<li>800M Run<\/li>\n<li>5 Min Rest<\/li>\n<li>3&#215;4 Back Squat<\/li>\n<li>400M Run<\/li>\n<li>3 Min Rest<\/li>\n<li>3&#215;4 Press<\/li>\n<li>200M Run<\/li>\n<li>2 Min Rest<\/li>\n<li>3&#215;4 Deadlift<\/li>\n<\/ul>\n<p>I got up to 90 for the back squat. \u00a0Again due to tired legs especially after the run. \u00a0Umph! \u00a0That was tough! \u00a0I&#8217;m also still dealing with some shoulder pain so my presses weren&#8217;t so great. \u00a0I was able to do a few reps at 55lb but not many. I had to drop down to 50lb to finish out the sets. \u00a0Deadlifts, worked up to 155lb for my last set. \u00a0It was tough and my legs were rubber by this point.<\/p>\n<p><strong>Thursday:<\/strong><\/p>\n<p>Our workout was split into Beginner, Intermediate, and Advanced. \u00a0I did the intermediate level and I was so close to RXing this workout but had to drop the weight down to 50lb. \u00a0Boo! \u00a0So close I could taste that RX!<\/p>\n<p>21-15-9-6<\/p>\n<ul>\n<li>Burpees<\/li>\n<li>Hang Squat Clean<\/li>\n<li>Banded Pullups<\/li>\n<\/ul>\n<p>Goooooood lord. \u00a0It doesn&#8217;t look like much but it was rough. \u00a0We were told to take it slow and steady, that it wasn&#8217;t a race to be the fastest. \u00a0Good thing because wow, this was such a challenge.<\/p>\n<p>I was wrecked by the end of this workout.<\/p>\n<p><strong>Friday:<\/strong><\/p>\n<p>I thought I was wrecked from the Thursday workout which was nothing compared to today&#8217;s workout. \u00a0Ugh. \u00a0Hero Workout White and it was so so rough.<\/p>\n<p>5 Rounds:<\/p>\n<ul>\n<li>3 Rope Climbs (Or 6 Rope Pulls)<\/li>\n<li>10 Toes To Bar<\/li>\n<li>21 Walking Lunges with 25lb held overhead<\/li>\n<li>400m Run<\/li>\n<\/ul>\n<p>35 minute time cap and I finshed at 33:03 with a seriously scaled version. \u00a0 I can&#8217;t do rope climbs which is highly frustrating. \u00a0There&#8217;s some element that I&#8217;m not getting or something isn&#8217;t clicking yet with my feet and the rope because I can barely stand up on the rope. \u00a0Two girls who are brand new to the gym just learned rope climbs today and were able to do it. \u00a0 *grumble*<\/p>\n<p>I also cannot do toes-to-bar, I can just get my feet lifted off the ground. \u00a0And weighted walking lunges are so hard on my legs. I was able to do a few with my knees touching the ground but then had to switch and focus on getting\u00a0as low as I could.<\/p>\n<p>I did do the runs though! \u00a0Had to walk for a few seconds once I reached the 4th round but I&#8217;m ok with that.<\/p>\n<p style=\"text-align: center;\"><strong>Summary:<\/strong><\/p>\n<p>This week was challenging for me. \u00a0Some of the workouts drained me mentally and physically. \u00a0Hello, Hero Workout. But I pushed through and did the best that I could.<\/p>\n<p>I&#8217;m seriously considering doing another competition in April 2017. \u00a0I need to get my butt in gear though to prepare for that. \u00a0Which means I need to run more and work on my endurance along with CrossFit moves. \u00a0I don&#8217;t want to look ridiculous. \u00a0I want to be able to complete the workouts and really push myself. \u00a0Still in the considering stage right now!<\/p>\n<p>Despite being really tired and drained this week, looking back I feel good with how the week went. \u00a0I&#8217;m also proud of myself for making the Monday workout because it would have been easy to brush it off and claim that I needed another rest day.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Monday: Was rough. I didn&#8217;t sleep well and I hit the later 9am class. \u00a0This was my first class after my very first CrossFit competition the previous Saturday and I was so. very. tired. \u00a0More on the event soon, I&#8217;m still trying to get all my thoughts together for that review. Our WOD was AMRAP [&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-4ux","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/posts\/17269"}],"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=17269"}],"version-history":[{"count":0,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/posts\/17269\/revisions"}],"wp:attachment":[{"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/media?parent=17269"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/categories?post=17269"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodembrace.com\/wp-json\/wp\/v2\/tags?post=17269"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}