{"id":1303,"date":"2011-01-04T15:27:35","date_gmt":"2011-01-04T15:27:35","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1303"},"modified":"2011-01-04T15:27:35","modified_gmt":"2011-01-04T15:27:35","slug":"ouch-2","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1303","title":{"rendered":"Ouch"},"content":{"rendered":"<p>My legs are wrecked. It hurts to move around, literally. They are sore to the touch. I tried to go for a run\/walk yesterday morning and the transition from walking to jogging was really painful. <\/p>\n<p>Yesterday&#8217;s WOD was really hard on me. Here&#8217;s what we did yesterday:<\/p>\n<p><strong><u>Warm-up<\/u><\/strong><\/p>\n<ul>\n<li>6 minute row<\/li>\n<li>Stretches<\/li>\n<li>Group Warm Up<\/li>\n<li>3x  &#8211;  7 squat snatches, 14 double unders<\/li>\n<\/ul>\n<p>The first 10-20 pulls on the rower were pure agony. My legs were so stiff and sore despite the stretching and activity that I had done. Ouch!<\/p>\n<p><strong><u>Skill<\/u><\/strong><\/p>\n<ul>\n<li>Tabata Row (damper on 4)  &#8211;  I got 877m or something like that. My power quit after round 3. Fio had us turn the display to show wattage and strokes per minute. While I kept a pretty good s\/m ratio, my wattage fell pretty considerably after the 2nd round (Close to 500 to about 250, so about 1\/2). <\/li>\n<\/ul>\n<p><strong><u>WOD<\/u><\/strong><\/p>\n<p>12 Minute AMRAP <\/p>\n<ul>\n<li>15 KB Swings<\/li>\n<li>20 Sit ups<\/li>\n<li>30 Squats<\/li>\n<\/ul>\n<p>I managed to get 4 rounds plus 1 KB swing. I started off with the 1.5 pood, but it quickly started putting strain on my back, so I dropped it to 1 pood. I encountered the same exact problem with sit ups that I did last time. I got to about 40 and my top 4 ab muscles started to spasm out of control. Fun. I had to do the rest of the sit ups pressing as hard as I could on my stomach. The squats were just awful. This was the longest 12 minutes I have experienced in a while. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>My legs are wrecked. It hurts to move around, literally. They are sore to the touch. I tried to go for a run\/walk yesterday morning and the transition from walking to jogging was really painful. Yesterday&#8217;s WOD was really hard on me. Here&#8217;s what we did yesterday: Warm-up 6 minute row Stretches Group Warm Up [&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":[40,97,137,145],"class_list":["post-1303","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-crossfit","tag-pain","tag-tabata-row","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1303","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=1303"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1303\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1303"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1303"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1303"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}