Tuesday

up with the alarm and feeling more rested. got a good nights sleep sort of. weird dreams again.
body feels pretty good. didn't get chance to really stretch yesterday so was interested to see if that made a difference. will try to get some stretching in later today. gotta pick up a foam roller for the house.

treadmill warm up
run 2 miles
endurance pace this am. just wanted to get loose and warm up

strength warm up
3 rounds

10 pullups
10 push ups
10 decline sit ups

added in the sit ups because i knew what was coming in the WOD. would certainly get my fill of squats. all these movements felt good.

WOD
checked the mainsite this am and it called for more rowing. wish we had a rower. really liked doing erg work in school. its definitely painful but great exercise. figured i would sub running.
also called for wall balls. can't really bounce the med ball off the wall at the gym. that would be frowned upon so will sub dumbbell thrusters.

run 1 mile
50- dumbbell thrusters 20#each
run 1/2 mile
35- dumbbell thrusters
run 1/4 mile
20- dumbbell thrusters

this was good stuff. kept the pace of the runs high. 7:45 minute mile pace and higher. it felt pretty good. fast but maintainable. the thrusters weren't as bad as i thought they would be. the 50 i broke into 35/15. the 35 where 25/10 and the 20 were unbroken. they went by fairly quickly.
this took about 18 minutes. loose a little time revving the treadmill up but honestly used the little breather.

tomorrow will be a rest day on the mainsite so will most likely grab a workout from CFE. we'll see. maybe do a 5k time trial. hmm...

peace