Tuesday

back in the swing today. up a little late but no big deal. sort of fits in with the little more time i have. don't have to worry about 5 minutes here and there.

treadmill warm up
run 2 miles
started at 8:30 kicked the pace up after a mile and ended in the 7's
felt pretty good.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
used kipping pullups and moved quickly thru this
felt good even after all the pull ups yesterday.

strength
Bench Press
w/u
10x45
10x135
6x165

3-3-3-3-3
185
215
225
235
245
felt good at the higher weights here. getting used to being under the bar again. felt much better than last week and the weight was up from there as well. the 3 at 245 were strong. had a spot but didn't require any help. will continue to rotate this in and see how it goes.

Crossfit WOD
adapted from the CFE site
5 rounds
5 135# power clean
10 30" box jumps
7 minutes +/-

was debating the weight here. 135/155. probably could have gone to 155 but the 135 was good as i was able to get good bar speed off the floor. box jumps were good. all to full extension on the top.

Crossfit Endurance
run 1:00
off 1:00
run 1:00
off :50
run 1:00
off :40
run 1:00
off :30
run 1:00
off :20
run 1:00
off :10
run 1:00
off :20
run 1:00
off :30
run 1:00
off :40
run 1:00
off :50
run 1:00
used the treadmill set at 9mph, 6:30 pace or so. walked at 4mph pace for the time off
these were good. got hard when you only had the 10/20 seconds off in between
with the walks got 2.25 miles in
quality speed work.

foam roll
stretch
rolled and stretched it out a bit and then off to the showers.

lots of stress at work this week. big powwow tomorrow night. we'll see what goes down.
lots of drama all around right now. not in a good place. focusing on work and the 40 to keep me level.

peace!