Friday

TGIF
man its been a week for sure. yikes. lots of drama at the office. argh
anyway. up with the alarm and snoozed it once. body definitely protesting a little this am.
hams got sore yesterday. well not so sore but really tight. will have to focus a little mre on keeping them loose.
checked the mainsite and a new hero wod was posted. a real beat of one as well.
too many subs for me to do it clean so i looked over at crossfit endurance for a strength workout and found just what the doctor ordered.

treadmill warmup
run 1.5
just getting loosened up. felt actually pretty good. kicked the pace up a little at the end. hams definitely tight but didn't really bother me on the run.

strength warm up
new set up here
3 rounds
10 70# Romanian deadlifts
10 70# overhead squats
10 push ups

wanted to do the rdl's to try to stretch out the hams and focus on using the hips. work some hip mobility into the warm up
overhead squats for a change and cause they are a badass exercise. legs,shoulders, core all active
push ups just to round it out
went well. the rdl's got better each round

CFE WOD
Deadlift
w/u 10x135
10-8-5-3-3-3
225
255
275
285
295
305

felt good thru all sets. used the straps for the 295/305 sets only cause my grip was failing.
305 form suffered a little but the wight cam up fairly easy.
could have pushed to 315 but felt this progression was good and didn't want to get greedy.
love to deadlift. its a great exercise.

cash out
stretch and foam roll
focused on the hams and the it bands
the foam roller is a torture device!
hopefully this helps to loosen up the hams.

long weekend on tap.

peace