Friday!

hoorah. friday baby! going to be a long day. rainy and have a lot to do. argh.
so back at it this am. woke up ready to go. checked the mainsite and saw the muscle-up wod. ummm? the thought of doing 120 dips and 120 pull-ups didn't exactly thrill me. but i had a plan. i had scene a workout on the gunx crossfit blog that i liked. really dig the programming coming out of there. good stuff. so i poached their workout.

warm up
run 1.5 miles
could have gone 2 but wanted to get in a strength warm up and maybe have some time left in the end for a conditioning circuit. felt good. like to get a long run in this weekend. we'll see

strength warm up
3 rounds
10 dips
10 pull ups
10 squats
same old here. little tight but started to loosen up in the second round.

front squats
have been wanting to work these. very important lift. want a stronger back squat? want to rock thrusters? want to be able to clean your body weight? you need strong front squats. not saying anything about how much it improves core strength and mid line stabilization.

warm up
10-45
8-96
6-135
4-165

wod
3-3-1-1-1
3x185
3x225
1x225
1x245 pr
1x255 pr

255 is a new pr and felt good. heavy but under control. very stoked about that. good stuff!!

cash out
Cindy
5 rounds

5-p/u
10-push up
15-air squats

did 5 rounds in 4 minutes or so. easy. the pull ups flew, the push ups went fast and the squats were good. not sure if i could keep that pace for 10 or 20 minutes but felt good. probably still riding the endorphins from the front squat

happy friday!

wont get in to the gym in the am tomorrow so hoping to roll in after work.

peace