Tuesday

ok. back in the swing.
up and out and on a mission. yeah ok....

treadmill warm up
run 2 miles
good pace. picked it up in the 2nd mile. feeling good.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
same drill here. good pace, good form. moved thru quickly.

CFE strength wod.
grabbed this off the crossfit endurance site this am and it looked to be a real hurter.

20- 135# powercleans
run 1 mile
20- 135# front squats
run 800m
20- 135# deadlifts

it looked hard and proved to be a good test. really liked this. the powercleans where done as 2 sets of 10 with 10seconds rest between. 135 felt good. fairly easy to clean but 20 is a long set. saved a little energy by breaking at 10 and coming back for 10 more. ran 1 mile at good pace 7ish something. not sure where exactly i finished it. got on at a 8 and change pace and then just kept ramping it up.
20 front squats were 2 sets of 10 as well. conserve a little energy and to keep the rack in the high position. i start to lose it a little when i get tired over longer sets. rest, rerack, complete.
800m was run fast. low 7's into the 6:50ish range.
20 deads were unbroken! just cause thats how you have to roll when you can smell the finish.

good stuff. great programing on this workout.

stretch
foam roll
plyo/yoga
keeping the focus here. working in some hip mobility drills as well. trying to address the weak spots.

good morning in the gym.

here we go tuesday! hooray!

peace