Friday 10-21-11

TGIF!
another week down.

warm-up
run 1 mile 8:00 pace
-feeling it a little in the hams so kept the pace a little lighter. loosened up nicely by the end.
3 rounds
5-pull ups
10-push ups
15- med ball

Strength
Press
10-45
8-95
3-3-3+
115
135
150-4
- i may need to reset my press numbers. i am not getting the kind of reps i should at the weights listed.
will work thru the cycle next week and see. want to get quality reps and am not seeing it. better to reset now and see the gains later. keeping an eye n this.

HSPU
-5-5-4
did some reps of handstand push ups. got 3 solid rounds with good depth and form. wanted a 5th rep on the last set but no good.

Met-con
7 rounds
7-burpee
14-double unders
rest 1 minute
7 rounds
7-kettlebell swings
14-sit-ups

-solid met con stolen from Crossfit Ignite.
-each group took about 7 minutes or so on the wall clock. double unders were solid again. burpees are the devil.... they were ok.

Foam roll
Plyo
-work out the kinks.
try to maybe get in a run or something tomorrow and maybe a hike on Sunday. we'll see.