Tuesday 3-1

up an out on time.
felt pretty good this am.

warm up
run 1 mile
8:20 pace. chatted it up with another guy on the treadmill.
felt good to stretch the legs out.

baseline
3 rounds
20 wall balls 16#
20 push ups on the ball
run 400m

-moved thru this is steady solid action. all sets unbroken. need to get a heavier ball.
-push ups on the ball was a nice change. added a different dynamic.
-runs were sub 7:00 pace
- i walked one of the guys at the gym thru this with me. interesting to see how people react to these types of workouts. he was pretty blasted at the end. may have him tag along on some of the bodyweight stuff and maybe teach him a few moves.

work capacity
G.I. Jane
100 burpee pull-ups for time

12:00
-scaled from the 150 on the sealfit site. 100 was enough. did 30 then broke them into 10 rep sets with about 10-15 seconds rest between
tough to get a rhythm. but worked thru and got it done.
been quiet a while since i have done this and clearly smoked my last time.
pretty comfortable with were i am at. definitely room for improvement.

durability
run 2 miles
8:00 pace.
solid, steady tempo run.
rx'd was 3. scaled to 2.

yoga
plyo
foam roll

-spent some time on this today as i had skipped yesterday and my legs were a little ropey. felt good to work the hips and it bands.
i am convinced this is crucial for both recovery and continued high volume training.

peace!

plurpee's? burpee/pull-ups oh the fun!

good morning! and what a wake up call this was!
rolled out and fired up the blackberry to check today wod.
100 burpee pull-ups for time! yikes! apparently this is affectionately call GI Jane!
well i guess it could have been worse. not a huge fan of burpees but i do love me some pull-ups!

warm-up
run on treadmill
1/4
1
1/4
run felt good this am and i almost stayed at it for a couple for miles but decided that the shins/knees could use a little break.

skipped the strength warm-up as the burpee-pull-ups pretty much cover it.

started out with a decent pace. i realize that this is a met-con for time and should be done all out but 100 reps of anything deserves a little pacing. felt surprising good doing these. don't get me wrong they hurt like hell and bring the pain fast. had to lose the ipod as it got annoying bouncing around. almost took off my glasses as they were sliding around a little as well.

here's the break down
25
15
10
10
10
10
10
10
took about a 20-30 sec break in between sets after the 15.

only had the wall clock for time and it was sup 20 minutes give or take. i definitely paced these but also worked hard and got them all done. at 50 i figured i would be 75 and out but soldiered on! psyched about that. felt very strong on the pull up and as my burpees arent the smoothest or fastest i was happy with the workout over all. definitely a hurter!

so its wednesday! middle of the week. still stressed but dealing with it. argh.
leaving sunday for florida. bringing the running shoes and will get a few road workouts in hopefully. will be on my feet all day so we'll see what happens. will hope to hit it hard the rest of the week just in case.