Thursday

mainsite rest day but no rest for this boy.
figured i needed to get up and get something done.
little stiff yesterday in the hams. felt pretty good this am. stretched them out post workout and will probably stretch them more tonight just to keep them loose.

treadmill warm up
run 2 miles
endurance pace. felt good. legs were good. pace was good. knees feel great and the right heel has been 100% better.

no strength warm up as i was going to incorporate it into today work out.

WOD
with weight vest
5 pull ups
10 push ups
15 double unders

have to admit i borrowed this idea from Gunx Crossfit. a Cindy variation with double unders in place of squats. i liked it. put my own twist on it with the vest
wasn't sure i wanted to go for rounds or time on this so i just went at it
10 rounds 17 minutes +/-
go stuck in traffic as the pull up bar i like to use is part of something else that i was sharing. that was fine. double unders were weird with the weight vest on. little harder to get a rhythm. rounds were all mixed up. some were unbroken some were stop start. all the pull ups were strict and unbroken. all the push ups were unbroken as well. vest got heavy toward the end.
shoulders were feeling it at the end. maybe from the push ups but definitely from the double unders with the vest.
good solid effort this am.

pleased

almost the weekend! yippee