Monday

back to the grind.
up and out on time for the most part. maybe a few minutes behind.

treadmill warm up
run 1.5 miles
good pace. nice warm up. 8:30 felt easy. was digging it. heel felt good. was a little stiff yesterday but seemed ok this am.

strength warm up
3 rounds
10 rdl 135#
10 push ups
10 squats
same good stuff here. went a little heavier on the rdl's to stretch out the hams after a weekend on the bike.

strength
Back Squats
10x135
8x225
6x255
1-1-1-1-1
295
315
335
345
350

these felt real good. 350 went up easier than i thought. had no spot so was a little cautious. happy with this number though. think i will use this for some calc's for further training.
going to get into a 5-3-1 program i think for a little while.

Crossfit Wod
from the mainsite

run 1200 meters
63 kbs
36 pull ups
run 800 m
42 kbs
24 pull ups
run 400m
21 kbs
12 pull ups

20 minutes
this was awesome. the runs were at 7:00 pace. definitely pushing it. used the 37.5 kb as its the heaviest we have. pullups done pretty strict chest to bar in sets of 12.
was figuring right around 20 for this and hit the mark dead on.
great met con. was pretty wiped after this.

stretch
foam roll
plyo
yoga
getting a lot out of this. foam roller helping immensely and becoming less painful which means its working. the stretching seems to help as well. mixed in some yoga and plyo moves to diversify a bit. try to increase flexibility and range of motion.

monday.
hooray!