Monday 8-8-11

so last week was a wash. totally in post race promoting hang over, busy at work and some external stress.
weekend was chill as well.
no riding, no running, just chilling.
rain killed the ride plan for sunday. no desire to trash my bike, etc...

up early this am and looking forward to some suffering!

warm-up/baseline
run 1 mile
8:00 pace
-still have some funky twitchy issue in the right quad. weird. ran thru it but had i tried to get a few more miles in it may have been a repeat for last weeks lock up. odd.

active stretch
sampson, squat, arm circles, etc....

work capacity
50+ 1 round for time of..

50 box jumps
50 pull ups
50 kettle bell swings
50 walking lunges
50 knees to elbows
50 push press @ 95#
50 mountain climbers
50 wall ball
50 burpees
50 double unders

-this was actually the perfect wod to come back to because it is way outside my wheelhouse. long chippers traditionally have beat me down hard. the mental aspect is the worst. i focus on whats ahead and not the task at hand.
-today i tried to work on that. good reps, good pace, focus on the task at hand, break it down into little pieces, chip away at it...
-50 minutes later and i was done! the first 4 or so exercises weren't that bad...but by the time i got to the push press, and then the wall ball and burpees were brutal. the double unders were hard as i was smoked. took full concentration to group a bunch together.
-this was a true smoker. wanted to quit a hundred times. didn't think i could even begin the burpees let alone finish them. perfect for today! solid effort. solid.

Strength
Deadlift
10- 135
8-185
6-215
4-245
3-3-3
255
265
275

not a great deadlift session but was smoked from the work capacity so kept the weight a little low and focused on form and good strong pulls. let myself recover while working thru these sets and felt pretty solid on the sets of 3. stopped after 3 as i want to be able to work tomorrow as well!! ha! walking back into it, not running!

need to get my head back into this. got some serious crap going down at work, home, etc... so need a solid focus, and a healthy outlet.

peace!