Wednesday

so was a little stiff and sore last night.
Fran kicked my ass good. wasn't sure what to expect this am.
felt better than i thought i would. legs a little heavy but not bad. i guess the body recovers a little faster than i thought? maybe.

mainsite had a workout that didn't look half bad on paper. getting smarter and realize that those are the worst! really figured we would see a heavy day but nope. little something different.

treadmill warm up
run 2 miles
need to experiment with an outdoor loop now in the am. have to look into that. the treadmill is fine but i am losing my taste for it. don't want to burn out on it as i will need it when the weather turns again.
felt good on the run. legs were better than expected. pace felt good. nice opener

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats

3 rounds. strict pullups. good push ups and the squats were a little annoying as i was feeling it in the quads and hams.

WOD
3 rounds
60sec l-sit
30 45#bar good mornings
60 abmat situps
30 25#plate back ext

like i said, doesn't look half bad. yeah i was wrong. it sucked pretty hard.
did the l-sits on the dip bar. tried to keep the legs as straight as i could and toes as high as i could. brutal. counted off the time and basically did sets of 30,20, or 10 seconds depending.
good mornings were ok. need to check out the form on those. tried to stretch the hams and activate the lower back and hips
abmat sits. dont have and abmat. tried the rolled towel but that didnt really work. did the first set and half of the second with feet on the floor but switched to my feet under a box to finish. wasnt getting the rom i wanted with my feet on the floor.
back extensions were no big deal but that 25# plate got heavy after everything else.
not sure how long it took? long enough. very little rest. sit ups took the longest.

i may not be able to get out of bed tomorrow! expect my core to be destroyed.
nah. shouldnt be too bad.

mainsite rest day tomorrow. need to come up with a plan. hmmmmm

peace