Tuesday 11-16

up early to the rain pounding the roof. yuck.

no run today as the foot is much better but not 100% and want to be able to run the turkey trot next week so am taking it day by day.

warm up
20 burpees
5 walk-outs
20 burpees
5 walk out
sampson stretch

3 rounds
10 pull-ups
15 push ups
20 squats

not running a few miles in the am opens up the door for all sorts of new stuff pre-strength work. this was a good mix. the burpees were well burpees. the walk outs help to stretch out the body but are also a great stabilization exercise.
changed up the usual cindy-ish warm up. felt good to get a few longer sets in.

strength
Press
10x45
8x65
6x95

3-3-3
115
135
155(2)

115 was good and solid. 135 took a little push to get started but repped out the 3. 155 was heavy. used a push drive to get it going and got 2, couldn't lock out the 3rd rep.
not bad. definitely still my weak link. have to work on this.

been following the Crossfit Ignite programing but the met-con today would have required all sorts of subs due to muscle-ups, handstand push ups, and heavy swings so i decided to come up with a little something on my own.

met-con
50- kbs 35#
10- pull-ups
40- kbs
10- pull-ups
30- kbs
10- pull-ups
20- kbs
10- pull-ups
10- kbs
10- pull-ups

not timed. no clock in the back. all swings unbroken. first 3 sets of pull-ups were unbroken and tried to get chest to bar. last 2 sets were 6/4.
good deal here. definitely a mental battle to not put down the bell. keep swinging. grip was going, shoulders going, but keep swinging. lose to much time if you put it down and walk away. take a few seconds to get on the bar and then go.

stretch
yoga/plyo
roll

little yoga work and plyo. geting my mobility on.
rolled out the calves and really worked the crap out of them. little glued down from running in the vibrams i would assume. found a new way to really work them and it was painfully awesome...

peace!!