monday monday monday.....

back to the grind this am. no slacking and sleeping in till 6am!
up and at it early this am and man was it cold out! yikes!

had to adjust the mainsite wod a little for today to accommodate equipment and such.
really felt like a heavy day but this is the beauty of the crossfit system. constantly varied. definitely would not have picked todays workout on my own.......but none the less off i went...

typical warm up.
1/4 mile jog at 8% grade
1 mile run 2% grade 8:30 pace
1/4 mile jog
the 8:30 pace feels good. going to have to see how long i can hold it. need to throw down a 10k soon and test the legs. need to get a feel for what is in store during the hook mountain half.
going to try to mix in some crossfit endurance work as well. maybe set a couple days a week aside to do doubles. am and pm work out. we'll see

wod
3 rounds
12 muscle-ups
75 squats

can't do muscle ups so i sub dips and pull-ups. usual sub is 3-1. i made it a little lighter and did the following

30 dips
30 pull-ups
75 squats

3 rounds took about 21 minutes. i was slow and needed a few short breaks.
the dips were fine. had to break the 2nd and third sets into 2 sets.
the pull-ups were ok. broke them into sets of 15,10, etc
the 3rd round i switched up my grip a little. didi some chins and some hammer grip just for variety
the squats hurt but they are supposed to. broke them into sets as well. 35-40 and then finish after about 10-20 seconds rest.

was totally cashed out at the end of this. really kicked me good.
no time for anything else. off to the office.

happy monday!