{"id":1059,"date":"2010-01-29T19:19:01","date_gmt":"2010-01-30T01:19:01","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1059"},"modified":"2010-01-29T19:19:01","modified_gmt":"2010-01-30T01:19:01","slug":"rough-week","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1059","title":{"rendered":"Rough Week"},"content":{"rendered":"<p>This week was rough for me. Ever since the workout last Friday, I have had some really bad soreness in my legs. I have only experience soreness to this degree a handful of times since starting crossfit, but this one was a doozy. <\/p>\n<p>By Wednesday of this week, I was still really stiff and sore, but decided it was time to get in there and move a bit. The workout was mostly OK except for the lunges. We did it &#8220;Fight Gone Bad&#8221; style: <\/p>\n<p>3 rounds, 1 minute at each station  &#8211;  score reps: <\/p>\n<ul>\n<li>Lunges<\/li>\n<li>Pull Ups<\/li>\n<li>KB Swings<\/li>\n<li>Sit Ups<\/li>\n<li>Row (count meters)<\/li>\n<\/ul>\n<p>It&#8217;s typically pretty hard to &#8220;take it easy&#8221; at crossfit, especially when people are constantly egging you on to &#8220;go go go&#8221;. I made out with a total score of 818. Here&#8217;s how my reps came out: <\/p>\n<ul>\n<li>Lunges: 21, 20, 18<\/li>\n<li>Pull Ups: 16, 13, 10<\/li>\n<li>KB Swing: 18, 20, 16<\/li>\n<li>Sit Ups: 24, 21, 17<\/li>\n<li>Row: 192, 209, 203<\/li>\n<\/ul>\n<p>I ended up using lighter weights that I normally would. For the lunges, I used 20lb dumbbells and for the KB swings, I used a 25lb KB. I felt a bit less stiff after this workout but it was still bad. <\/p>\n<p>Thursday night, I went to tai chi class. I got a good review of some of the lower ranked material, which I really did need. My legs we letting me know they were there pretty much the entire time. <\/p>\n<p>Tonight&#8217;s workout looked like it was written for me in my current condition. I was really excited when I saw this one posted on the blog: <\/p>\n<p>Shoulder to overhead any way: 3  &#8211;  3  &#8211;  3  &#8211;  3  &#8211;  3 <\/p>\n<p>I went a few more than 5 sets on this b\/c I got close to 200lbs. At that point, Dave wouldn&#8217;t let me NOT try 200lb. My set broke down like this: <\/p>\n<p>95  &#8211;  115  &#8211;  135  &#8211;  155  &#8211;  175  &#8211;  185  &#8211;  195  &#8211;  200<\/p>\n<p>This was followed up by 3 rounds of: <\/p>\n<ul>\n<li>250m row<\/li>\n<li>15 burpees<\/li>\n<\/ul>\n<p>I finished it in 7:13 and was gassed pretty much the whole time. It did work really well to loosen my legs up. They feel a lot better now. Hopefully they will be back to normal in a day or two. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>This week was rough for me. Ever since the workout last Friday, I have had some really bad soreness in my legs. I have only experience soreness to this degree a handful of times since starting crossfit, but this one was a doozy. By Wednesday of this week, I was still really stiff and sore, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[40,58,131,145],"class_list":["post-1059","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-crossfit","tag-fight-gone-bad","tag-split-jerk","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1059","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1059"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1059\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1059"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1059"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1059"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}