Tuesday

back in the swing today.
new schedule so a little mixed up this am. find myself with an extra hour in the am. what to do.
snoozed the alarm for one thing but was up and out at regular time.
want to maintain the regular schedule as i'm not sure how long this will last.

mainsite rest day.
trolled around a little looking for options and came up with a plan.

treadmill warm up
run 2 miles
standard 8:30 pace. felt good. loosening the body and getting the motor revved up.

strength warm up
3 rounds
10 pullups
10 push ups
10 squats
10 sit ups
added the situps back in. used the decline board set as high as it would go and touched behind the head on each rep.
felt good moving thru this. banged out the reps and moved from one station to the next.

WOD
make up wod from the other day.
AMRAP 15 minutes
5- 50# dumbbell push press
7- 30" box jumps

did 15 rounds. probably a minute over time as i was using the wall clock but wanted to get that last round done. all was good. took a few rounds to get in a rhythm. then just went to work.
box jumps were a little slow but got full extension at the top and stepped off instead of jumping back.

CFE WOD
figured i would throw down a crossfit endurance wod as well. hey i got the time now!!
5x800m
90sec rest between

started these at a 7:00 pace and kept working them down so all were negatively split. got to the last at a 6:40 pace.
felt pretty good actually. little blown by the end.
have to see how the heel holds up. little tender.

stretch and roll
spent some time stretching and foam rolling. going to focus more on this as a finisher now that i have a little extra time. call it preventative maintenance.

think my shoes are really on the way out. looked at the Nike free's the other night. have to pull the trigger on something soon.

so in the office now. yippee!

stay cool!