Monday

blah.
i was tired when i got home yesterday and knew the body needed a little break.
up with the alarm and snoozed it once.
definitely dragging this am. but got up and got moving.

treadmill warm up
run 2 miles
started with the pace a little higher and kept creeping it up. wanted to see how i felt and adjust the distance from there. 2 went by fast so called it there to try and get something else done.

strength warm up
5 rounds
10 pullups
1o pushups
10 squats

had planned to do 3 but felt like keeping it going. alternated rounds of strict and kipping pullups. the kips help but also sap your energy. full body motion to get them going takes it out of ya. pushups and squats were no big deal. legs a little stiff from the run/ride weekend.
should have probably just done 10 rounds of this and called it but ah...

had looked at the mainsite this am and it had a row/bench workout that would be a pain to sub since we have no rower. i had skipped yesterday in favor of a mountain bike ride.
yesterday was Elizabeth, 135# cleans and dips in a 21/15/9 format.
had figured to give this a go as rx'd but i just wasn't feeling it. thats a bad way to go into a WOD.
so i went off the reservation a little.

Cleans
warm up
10x45
5-5-5-5-5
135
135
135
135
135

did 5x5 at 135 to see how the weight felt. it was hard. 21/15/9 would be rough. doable but rough. Elizabeth is a beast at the rx'd weight. i will come back to try this. maybe later in the week. we'll see. just didn't have it this am.

monday. going to be a long week. can feel it already. got a lot going on work and personal.
week ends with the cub scout campout so at least i can look forward to that!

peace

Thursday

mainsite rest day.
no rest here. looked around for a workout and found what i thought i needed at crossfit nyc.
little sluggish this am. think the body is still a little off. maybe i should have rolled over?

treadmill warmup
run 1.5
was going to do 2 but ramped the speed up and figured 1.5 was good enough. like i said the body is still a little off

strength warm up
3 rounds
15 push ups
15 squats
these were down fast. basically for time. felt good. legs protested a little on the squats after yesterdays workout.

WOD
"Elizabeth"
21-15-9
135# cleans
ring dips

warm up
cleans
full squat cleans here. figured might as well really make it painful!!
10x45
10x95
just getting the body used to the movement

"Elizabeth" slightly modified......
wanted to use the rx'd weight but wasnt so sure hopw it would go
don't have rings so would double the dip reps

15-12-9 135# cleans
30-24-18 dips
wasn't really watching the clock on this but it wasn't a personal best effort. keep the cleans fast and hard but had to break them into sets. no rhyme or reason to the sets just go till i couldn't, drop the bar, rest 15 seconds and go again
dip bar on other side of gym so lose a little time there but need the recovery.
very hard on the cleans in the 2nd and 3rd rounds. 3rd round was brutal!

glad i did the rx'd weight. it isnt that heavy. of course after heavy front squats the legs were a little pissed!! i think on a better day, with a better attitude i could blast this out as rx'd. not sure about time.

so thursday am and i got my ass kicked by elizabeth!!!!!!!!

hoorah!

been looking for a longer mountain bike race to focus on for middle of summer but the dates just arent lining up right for anything. argh...