Friday!

mainsite rest day. not here though. tomorrow will be rest. need a day off and have other commitments. work most of day and then the father daughter dance at school! woo-hoo! it will be nice to see all the other daddies and the kids have a blast.

trolled over to crossfit endurance this am to grab a workout. was thinking run. but........

run warm up
1/2 mile jog
just wasn't into it. so not pushing it. let it go and let the fire come back.

strength warm up
mini-cindy?
5 pull-ups
10 push-ups
15 squats
did 4 rounds in probably 5 minutes just to get the blood flowing. felt the squats from yesterday on the air squats

strength conditioning
CFE wod
15 deadlifts 1.25 x bw
20 24" box jumps
3-rounds

warmed up for the deadlifts
10x135
10x185
8x225
feeling good. grip a little blasted

used 245 on the deads. slightly lower than rx'd but a good weight
had to break the deads into sets of 5 and later 4/3 in the last round. losing the grip more than anything else
did the box jumps unbroken

this was a good workout. not a soul crusher but definitely kept you honest.

cool down
10x135
10x135
couple light sets of deadlifts to work on exploding off the floor and opening the hips at the top.

really want to work my deadlift max weight up. would like to be able to DL twice my bodyweight. this will take time and hard training. i think my tech needs a little work as well. so baby steps but thats the endgame for now.

good workout this am and good block of workouts. feeling good. sore and tired but overall good. look forward to a rest day tomorrow and then get back at it on sunday. we'll see what comes up on the wheel of crossfit.