Tuesday 11-30

up and out again this am. went to bed early as the long weekend thru off my normal schedule.
little chilly this am but not nearly as cold as yesterday.
foot much better. was brutal last night. iced it down and took some advil, then used a tennis ball to try to work it out a little. guess it helped cause this am it's much better. still not running on it but major improvement.

warm-up
3 rounds
5 walk outs
10 push ups
15 squats

this is a pretty solid opener actually. gets the body ready to move into action fairly well.

plank holds
3 sets of 30 count planks
used these just to finish up the warm up and kill a little time while waiting on a bar. may start to mix in more stability exercises, planks, l-sits etc...

strength work
Press
10x45
6x95
5x115

3-3-3
135
155-2
135-5

the first set was solid. little push at the bottom but solid press out and good form. focused on the hand position and pressing out of the rack. little bit of shoulder flex issue on the right side. gotta check that out.
went up to 155. got the first, failed the second, got the 3rd and had to put the bar down. had to push out of the bottom but got a good press. just couldn't finish that 2nd rep.
dropped the weight down to 135 and figured to rep it out. got 5 good ones.
pretty solid overall. not awesome but solid.

met-con
adapted from the crossfit ignite.
7 rounds
5 pullups
5 dips
7 kettlebell snatches right/left
25 double unders

pull-ups, dips, and snatches were solid the first 3 rounds but my double unders sucked! just couldn't get a good rhythm going. and man it hurts when you hit your foot with the rope in vibrams!
all the pullups, dips, and snatches were unbroken with no rest between and finally in the last couple of rounds i got the double unders under control. was linking 10-15 at a clip. much better. was focusing on pulling my feet up behind on the jump. better. think the mental aspect of my hurt foot was slowing me down. need to practice these...a lot.
may mix that into the warm up tomorrow and thru the rest of the week.
all said roughly 15 minutes. slow on the d/u's killed the time.

little foam rolling and some stretching.

back to the salt mine!

peace