Wednesday 2-23-11

woke up with a sinus headache. i actually had a dream about it.
thought about rolling over but after further inspection it seemed to be just an annoyance. figured i would give it a go.

warm up
run 1 mile
8:15
felt good and the headache seemed to start to wane a bit as i got the blood flowing.

Sealfit

baseline
4 rounds
20 push ups
20 wall ball sit-ups
50m walking lunge
- this was solid. walking lunges are always a drag.

work capacity
10 rounds for time
1 frog complex @ 105
-squat clean into thruster into back squat into back thruster x 6
6 burpees
run 250m

- knew i was in trouble after the first round. the frog was heavy and it should not really have been. burpees were solid and the runs were essentially active recovery. kept it at around a 7:30 pace.
made it 5 rounds in 25 minutes or so and called it there.
should maybe have scaled the weight or maybe i was just a little off today.
serious met-con. both mental and physical.
this stuff is serious business which is exactly what i was looking for.

durability
run 2 miles
8:00 pace
16:00 even.
solid. felt good here.
just having problems with the power output today.
little off my game i suppose.

stretch
plyo
yoga
mobility work
-felt good to stretch it out. went thru some yogaish moves and let the body recover a bit.

off to the salt mines.


peace!