Friday

Friday.
Thank god!
well not like this weekend will be restful but this week is almost over. argh.
very stressful. we'll see if it gets any better after today...

woke up before the alarm and laid there waiting for it to go off.
up and out. little sluggish.
checked out the mainsite only to find a sprint workout. not really what i was thinking...
hmm, trolled over to crossfit endurance and found something a little more exciting.
not that i don't need to do sprint work was just looking for something a little different.

treadmill
run 1.5
cut it to 1.5 which used to be my standard warm up but moved the pace up. felt good.

strength warm up
3 rounds
75# bar
10 romanian deadlift
10 power clean
10 front squats
wanted to do something a little different and the RDL's always loosen up the back,hips and hams good so i figured i would work them in.
the powerclean to front squat really blasts the forearms. this is good as i need to improve grip and forearm strength as well as flexibility in my wrists. had to put down and rerack the bar in between these on the third set. otherwise all rounds unbroken.

deadlift warm up
5x135
5x225

Crossfit Endurance Wod
6 rounds
3 deadlift 275#
6 30" box jumps
9 burpees

rx'd called for 315# deadlifts. i chose to use a weight that was about 85/90% of my max. wanted a weight that was heavy but movable. 275 was a good choice. heavy for sets of three but never to failure.
the box jumps were good and the burpees are always awful.
the burpees weren't nearly as bad as i thought they would be though.
moved through the rounds quickly. rested for a few seconds between rounds. had to get my composure back before going to the deadlift. wanted to keep the form good.
6 rounds in 14 minutes or so.

that was all i had time for. off to the showers and then to work.
yippee!!

happy friday!