Thursday

ok, so i need to reset the alarm for about 10 minutes earlier. the snooze button and i are why to friendly right now.
up and out late. well a few minutes behind anyway. argh. no big deal really.

treadmill warm up
run 1 mile
8:20 pace. felt good. kept it short as i was a little behind. heel is much better. ice bathed it last night and rolled it out with a frozen water bottle. seemed to help alot. will keep that up and see.

strength warm up
bear lite
bear complex
45
65
85
kept it light. got good mobility and warm up from this. felt good.

strength
powercleans

warm up
10x95
8x115
5x135

3-3-3-3-3
155
165
175 (2)
155
155
only got the first 2 on 175. mental. couldn't get the explosion on the bar to get under it high. probably could have squat cleaned it but couldn't get the third rep up and get under it. argh. still pretty happy with that.
went back to 155 to work power off the floor

10x135
did a set of max reps at 135. got 10. grip started to go. these were fast and strong. felt good.

CFE S&C WOD
adapted form the croosfit endurance site
max reps
pull-ups 25
push ups 55
squats 65

these numbers aren't great. disappointed on the pullups. figured i could get 30. but i'm a little worked over and sore.
push ups were ok. squats really started to burn after 50

Crossfit WOD
today's workout fit perfectly into my routine

for 20 minutes...
run 400m
rest time that it takes to run the 400 and repeat

got 6 rounds
started at a 7:00 pace and kept making each 400 faster till i was down to 6:15ish
actually felt pretty good at speed. easy compared to running with the vest yesterday!!

cash-out
stretch
foam roll
spent a little extra time rolling. think it helps big time. will be picking up my own roller soon.

thursday. over the hump.

peace