wednesday

really in the swing of this week now and boy does it suck!
got a lot of shit hitting the fan all at once. great.
up early. pushed past the personal nonsense and rolled out of bed.

checked out the mainsite and saw a great workout for this am.

treadmill warm up
run 1 mile
just a 1 mile warm up run. steady endurance pace.
heel feels good. stretching and foam rolling yesterday really helped.

strength warm up
3 rounds

10 70# romanian deadlifts
10 70# overhead squats
10 pull ups

like this triplet. good opener. felt good. used the rdl's to stretch the hams and work on hip flexibility. ohs are always a good opener and the pullups were kept strict.

WOD
4x800m
rest as needed between rounds

3:30
3:30
3:30
3:20

did these on the treadmill with a minimal incline. set the speed for sub 7:00 miles. loose a few seconds as the treadmill gets up to speed. did the last one at sub 6:30. should shoot for that speed from now on. the forst couple might have been a little conservative but knew i had to do 4.
these felt good.

stretched and foam rolled and was on my way to the showers.

going to be a busy week with both work and personal crap. argh

focus, persevere, big picture.

peace