Thursday

ok, so i need to reset the alarm for about 10 minutes earlier. the snooze button and i are why to friendly right now.
up and out late. well a few minutes behind anyway. argh. no big deal really.

treadmill warm up
run 1 mile
8:20 pace. felt good. kept it short as i was a little behind. heel is much better. ice bathed it last night and rolled it out with a frozen water bottle. seemed to help alot. will keep that up and see.

strength warm up
bear lite
bear complex
45
65
85
kept it light. got good mobility and warm up from this. felt good.

strength
powercleans

warm up
10x95
8x115
5x135

3-3-3-3-3
155
165
175 (2)
155
155
only got the first 2 on 175. mental. couldn't get the explosion on the bar to get under it high. probably could have squat cleaned it but couldn't get the third rep up and get under it. argh. still pretty happy with that.
went back to 155 to work power off the floor

10x135
did a set of max reps at 135. got 10. grip started to go. these were fast and strong. felt good.

CFE S&C WOD
adapted form the croosfit endurance site
max reps
pull-ups 25
push ups 55
squats 65

these numbers aren't great. disappointed on the pullups. figured i could get 30. but i'm a little worked over and sore.
push ups were ok. squats really started to burn after 50

Crossfit WOD
today's workout fit perfectly into my routine

for 20 minutes...
run 400m
rest time that it takes to run the 400 and repeat

got 6 rounds
started at a 7:00 pace and kept making each 400 faster till i was down to 6:15ish
actually felt pretty good at speed. easy compared to running with the vest yesterday!!

cash-out
stretch
foam roll
spent a little extra time rolling. think it helps big time. will be picking up my own roller soon.

thursday. over the hump.

peace

Friday!

holy crap its friday already? where did the week go?
up early again. let the alarm go off and then got up and out. little less motivated this am but feeling good in general. kink in the neck from yesterday is gone. thats a bonus.

treadmill warm up
run 1.5
didn't push it as the wod has running in it and wanted to focus on it there. felt good though. no real issues.

strength warm up
3 rounds
5 strict pullups chest to bar
10 push ups
15 sit ups

full slow rom on the pull ups. good strict movements here.
push up done on fists as my wrists are a little tight
sit ups on the decline bench at highest setting

felt good going thru this.

WOD
4 rounds
run 400m
50 squats

set the treadmill to a 7:00 mile pace and went off to the races.
run pace was good. could have been faster? maybe. wanted to make sure i didn't die on the squats.
all squat sets unbroken! this was a huge mental victory. usually around 35 i want to take a break. just powered thru and got right back on the treadmill.
little time lost between on each set as the treadmill kicked up to speed.

12 minutes +/- a few seconds. used the wall clock.

this was perfect for today. good stuff.

called it a day after that.

happy friday! have a cold one for me!

saturday

no work. yeah
slept in. yeah
big breakfast with the kids! yeah.
but i had 2 days off and needed to jump start the leg for sundays plan......

treadmill warm up
run 2 miles
endurance pace. open up the legs. felt good.

strength warm up
20-pull-ups
20-push-ups
20-sit ups
20-back extensions
20-squats
figured 1 longer round would switch it up. was good. liked it

wod
4x400
3 minute rest between
ran the 400's pretty fast but not crazy
felt good to get the legs opened up after a couple days off

active stretch
spent about 15 minutes stretching
need to do more of this
felt good after

weekend wrap-up

saturday brought the monsoon rains. had to work all day so got to the gym late. wasn't bad. not really crowded but i was a little off my game.

ran 2 miles and felt pretty good. thought about running a few more but wanted to hit the wod and then maybe throw in a couple more miles.

did strength warm up
3 rounds
10 dips
10 pull ups
10 air squats
no issue here but a little sluggish.

saturday wod
amrap 20 mins
run 400m
40 wall ball shots w/20# ball
can't do wall balls so subbed 45#bar thrusters

3 rounds. very disappointed. suffered like a dog on these. the first run was ok but the thrusters really hurt. second 400m was torture. started to get tunnel vision. had to take a 30sec break before the thrusters and then broke them into a set of 30/10. 3rd run a had to back off a little and then broke the thrusters into 20/20. completely cooked after the 3rd round. felt awful

just didn't have it.

ran 1 mile fairly slow. then did a 1/2 mile cool down.
totally shot. not my best performance. argh.

sunday-
took sunday off.
guess my body needed a reset.

Tuesday sprints

got home from work last night and had a pounding headache. argh. sinuses? maybe? monday? definitely. yuck. went to bed early and woke up a little unmotivated but fought the urge to roll over and went in to get it done!

mainsite wod this am.

run warmup
run 1 mile

strength warm up
3 rounds
10- dips
10- pull-ups
10- air squats
felt good thru all three rounds. only did sets of 10 on the squats after yesterdays squat fest.

WOD
8 rounds for time
run 800m
rest 90sec

hit the treadmill for this. set a little incline and away we went.
first 400 at 8.5mph all others at 9 or faster
walked the 90sec rest. din't want to stop cold

25:55 total and just under 3 miles covered. the sprints felt good. after doing the 400's yesterday i was thinking about incorporating more sprint work into my routine. like it a lot better than the LSD stuff. figure it will be a good way to prep the legs for the 1/2 in april.

for a morning where i would have rather stayed in bed i got some good work done!

hoorah! tuesday!

peace!

Tuesday on the treadmill

tuesday am and i run WOD on the mainsite. hoorah!
so scoped out the mainsite WOD and the backwards running on the treadmill scared me. so over to CFE and they had a good interval workout posted, winner!
i like having the option to grab a workout from either site. not sure what it means in the big picture. does it mess with a set structure? not sure. but need to get some running in so away we go!

warm up
1/4
1
1/4
standard here except i kept the pace fixed on the mile. nice steady distance pace to get the legs warm.

WOD
6x400m
2min rest between
started these out a little slow i think. used to doing 400's mixed into a met-con and coming at them much more gassed. continually upped the pace thru all 6 sets. found a pretty good benchmark at about the 6:30 pace or so. not sure what that works out to in 400m time but that felt pretty good. so now i have an idea where to work.
overall felt good on this.

cash out
1.5 mile jog out at a distance pace. 8:30 pace for the final 1.5 and felt good holding that.

needed to get a run workout in and with the warm up, 400's, walking rest periods and the jog out i was at 5.5 miles.