Friday! for whatever thats worth......

so its Friday.
some things on the agenda for the day/weekend..
wrap up most of my stuff at work as i will be away till wednesday.
going to a wake/viewing for a friends son who was killed in Afghanistan last week.
this has been affecting me greatly. as a father it is difficult to comprehend the emotions of burying a young son. very heavy stuff.
will attend the mass tomorrow morning as well.
looking to get a workout in tomorrow am and maybe Sunday am.
fly out Sunday pm for Orlando. may make a few calls and see if any of the boys will be around. we'll see.
so anyway....

warm up run
woke up with a sore left calf. seemed to stretch itself out a little after walking around a bit.
1/4
1
1/4
used the progressive pace on the mile again. start a little slower than usual and build to a pace faster than normal. feels good. doesn't shock the system as much i guess.

strength warm up
3 round quickly but not for time
10 dips
10 pull-ups
10 squats

dips were good, pull-ups were good and squats were ok but feeling the C&J from yesterday.

WOD
3 rounds for time
50 double unders
50 back extensions

don't have a lot of experience withe the double unders so i scald this a bit.
did 3 rounds of the following
20 double unders with singles mixed in
50 back ext
the double unders got better as i went thru the rounds. just need to work on the skill. will add this to the list of things to work on post WOD. think i can get 20 strung together pretty easy with a little practice. i think the most i got in a row was 13/14 today
didn't time the WOD as i was working double under form but moved quickly with minimal rest.

post WOD
did 3 more rounds of double unders to try to smooth them out
20
20
20
was pretty cashed after this. felt good.

been a good week workout wise. liking this trend. need to keep it up.
body weight has been holding steady if not down a pound or 2. not so much concerned with what the scale says so long as i feel strong.

peace