Wednesday

up early again. weird. rolled over and let the alarm go off.
feeling pretty good in the am though so thats a bonus. had a calf cramp last night. thats always exciting! maybe thats why i woke up early?
mainsite rest day.
checked out some of the other boxes that i follow and decided on a hybrid workout. i had something in mind so i just combined it with a little something else and added a dash of suck and well there you go!

warm up
run 1/2 mile
just wanted to get the legs moving

12 minute time trial
set the treadmill at a 1% grade and 7mph went at it. kept increasing the pace. didn't look at the time or speed or distance. just kept moving the pace up.
1.55 miles at the end of 12 minutes. pretty much where i figured i would be. felt good.

strength warm up
3 rounds
10 pullups
10 pushups
10 squats

did full kipping pullups focusing on the swing. think i have it pretty much down. just have to keep the rhythm. all else standard. just getting the muscles firing.

WOD
10- tire flips
21- box jumps onto tire
10- tire flips
21- kettlebell swings
10- tire flips
15- box jumps
10- tire flips
15- kbs
10- tire flips
9- box jumps
10- tire flips
9- kbs

so i found that there are 2 big tires in the back room at the gym and have been wanting to use them for a while. i picked the bigger gnarlier looking one of course! not sure what it weighs? couple hundred pounds i would assume.
no clock in there so have no idea how long it took. pretty much went thru it unbroken. moved from one to the next and just kept flipping the tire.
this was a lot of fun! just what i needed!!

stretched after that for a few minutes. been trying to stretch little more after the workouts. feeling good because of it. think it is helping with the heel pain. keeping my hamstrings loose and all the way down the leg.

double under practice
so after yesterday i wanted to work on double unders. don't want to have to pull singles between them.
got em!!
got the rhythm down and was rocking them out. busted out 25 unbroken at one time. was getting 12, 10, 15 etc. definitely still need to work on them but much better. psyched about this. this will come in handy.
going to work these more till i am comfortable doing them fast and unbroken.

wednesday! yippee!

peace