Friday

tgif? maybe.
this week flew by. crazy busy and all out of whack after last weekends journey to Fla.
little slow moving this am. sluggish when i got out if bed. weird dreams. argh.

figured after yesterday we would get something short and intense. wasn't sure what. checked out the mainsite and was surprised and thrilled. interesting twist on the classic Cindy workout.

treadmill warmup
run 2 miles.
felt good here again. kept the pace higher. not sure if i turned a corner with my running or if i am finally totally over the 1/2 marathon funk? kind of burnt a little after it. but feeling good again now. probably just the ebb and flow of general fitness/motivation.

strength warm up
3 rounds
50# bar

10- romanian deadlifts
10- presses

wanted to stretch the back and legs a bit and also wanted to keep it light.
these were good. definitely helping with hip/back mobility.

WOD
15 rounds for time

5- pull ups
10- push ups
15- squats

essentially its 15 rounds of Cindy as fast as you can. this is were i derived my standard warm up from. different reps but same movements. this was going to be interesting.

11 minutes +/- on wall clock
first 5 rounds were good and pretty fast.
next five were still well paced and unbroken
last five were a little slower but not nearly as awful as i might imagine. granted i was blown when i finished.
curious to see how many rounds i could get in 20 minutes which is the standard Cindy format. on the pace i was using 20+. was slowing down but maybe 23? 25? don't know. i'm sure i will find out soon enough.
have to take a look back every once in a while. i think the first time i did cindy i got 11 rounds in 20 minutes and wanted to cry. making progress.....

weekend?
ride the bikes. maybe run too? that's the plan. if the weather cooperates will stay out of the gym and play outside. yeah!

peace!