Tuesday

so back in the swing. too bed early last night and up early this am. body clock still a little out of whack but feeling better. was dragging ass by late yesterday.

up and out on time.
mainsite rest day so went over to crossfit endurance and grabbed the strength and conditioning wod from there.

treadmill warm up
run 2 miles
good pace this am. much faster in the second mile. need to readjust the pace on these and bring it up a bit. the old endurance pace is a little low i think.
maybe throw down a 5k to see where i am at.

strength warm up
little barbell complex that i came up with
3 rounds
70# bar

10 Romanian dead lifts
10 press
10 overhead squats

first 2 rounds were unbroken without putting the bar down. used a short skinny bar but will most likely switch to a oly bar if i keep doing this. put the bar down between sets 2 and 3 for about 10/20 seconds. readjusted and cranked out the 3rd round. depth on the RDL's is much better and really helping the ham flexibility.

CFE WOD #1

3x8 push press at 85% max
sets of 3 on the minute for 8 minutes

used 145 and felt pretty good. had warmed up using the barbell complex. so no real pre-wod sets. only had the wall clock to estimate time but would do 3 reps and count out 30sec rest and go again. felt pretty good. weight was a good choice. figure 1 rep max around 175 or so and 145 is about 85% of that.

CFE WOD #2
on the minute for 8 minutes
5 kettlebell swings
5 goblet squats
5 clapping push ups

did this straight thru. didn't bother to watch the clock and rest between sets. felt great on the swings and squats. clapping push ups started to get hard in round 5/6 but they were all unbroken.
used the heaviest kettlebell available which i think is 37# so a little light. probably up the reps on the swings and squats if i did it again.
good stuff though. will keep this one on file for another time!

so back to the routine.

peace