Wednesday

little lazy this am. snooze, snooze. oh boy, better get up.
up and out and feeling pretty good by the time i was out the door.
foot is a little fubar. hurts at later in the day. once i'm up in the am it's fine, then stiffens up again later. going to change the shoes. maybe look for a new pair this weekend. nike free's probably, or the saucony's. we'll see which feels better. anyway....

treadmill warm up
run 1.5
just a little jog to up the heart rate. steady tempo. cranked it up for the last 400m.

strength warm up
3 rounds
10 pullups
10 squats
short and sweet here. skipped pushups as they would show up later....

strength
deadlift
warm up
romanian deadlift
10x45
10x135
used these to stretch out the back and hams. worked pretty good
reg. deadlift
10x135 speed off the floor
10x225 keep form

5-5-5-5-5
275
295
305
315
325(fail)
275 8reps

used straps. much easier to pull and focus on the lift without losing it due to grip strength. not that i would want to use them all the time but for reps over three it is helpful.
wanted to move some weight so the straps help to keep me from getting limited by the grip.
275 was easy
295 not bad
305 started to get heavy but moved well and form was pretty tight
315 was heavy and form on the last 2 was spotty. these were near max effort
325 was a mental lose. got down on the bar and knew i didn't have it. therefore i didn't have it. sometimes you need to disconnect the brain and just "pick up the damn bar".
did the 275 for max reps. might have eeked out 10 but was cool with 8.
good work regardless here. will do sets of singles next week to see where i'm at.

CFE strength/conditioning wod
i modified this slightly
AMRAP 15 minutes
30 double unders
20 box jumps 24"
10 diamond push ups
all with 40# weight vest

4 rounds in 15 minues
double unders sucked with the vest. no snap in the legs and my rhythm was all out of whack. 1st round was all about getting whatever i could. box jumps were hard with the vest as well but found the groove after a few. push ups done in the diamond hand position.
was pretty gassed after this. managed to start stringing 10-15 double unders together but they were much slower and a little awkward with the vest.
i had added weight to it over the weekend and didn't realize what it weighed.
weighed it after the workout and it's 40#

CFE WOD
with 40# weight vest
run
200m
400m
600m
rest time it takes to do work

workout called for 3 rounds but i was short on time here so did 2
set the treadmill at 8mph 7:30 pace and let it rip
walked at 4mph between runs
went a little over 2 miles and got the 2 rounds done in around 20 minutes
felt pretty good. need to tighten up the vest a little.
foot felt pretty good considering the pounding it took with the vest on.

stretched a little and off i went. no foam rolling. out of time.

sticky, hot, humid and raining now. yuck.