Monday

back in the swing. pretty well rested although i still was super psyched to get up and go.
but got up a few minutes or snoozes late and got going.

treadmill warm up
run 1.5
no walk/jog just got on and into it
started at a easy pace and picked it up.
felt pretty good for having a few days off.

strength warm up
bear complex
75
85
95
105
minimal rest between rounds. change the plates, catch my breath and go again.
the 105 was a little heavy for a "warm up" round.
otherwise felt good to moving thru.

strength
back squats
10x135
8x225
5-5-5-5-5
275
295
305
315
325
little sluggish here. quiet in the gym today so had to much quiet time. took my time between rounds. started to feel heavy at 305 but pushed it up anyway. noticed that the heavy squats hurt the ankle and foot a little more than expected. interesting.
325 was good. same as i got for sets of 3 last time so some progress here.

mainsite WOD
"angie"
100 pullups
100 push ups
100 situps
100 squats

i partitioned it so it wasn't a legal angie.
5 rounds of 20
i think this made it worse. would have liked to just finish one and move to the next. played a little mental game. figured the 5 rounds would seem easier but i think it was worse.
18 minutes
this was so so.
got it done which was the important part. really wanted to stop after the first 3 rounds.

cash out
foam rolled
stretched
little yoga
worked it out a bit. try to get and stay loose.

good day all in all for a monday.

waking up with Angie!

yikes!
so slept better last night by a little. way tired in the am when alarm went off. almost bagged it but its new years eve! gotta suck it up and get a workout in!
got dressed and check the blackberry for the mainsite wod, ANGIE!
oh boy! we are in for fun this am......

warm up run
1/4 jog
mile run at 8:35 pace
1/4 jog cool down

angie
100 pull-ups
100 push-ups
100 sit-ups
100 squats

pull-ups
first 30 or so went well then had to break them into smaller blocks. last few sets were not the greatest...
took a long time to get thru the 100
push-ups
these hurt but didn't take very long
sit-ups
not so bad but really getting drained by the end
squats
had to take a couple minutes to collect myself for the squats
really light headed and shot
broke them into sets of 20

25:00/26:00 mins
didnt have the stopwatch so had to go by the gym wall clock
after the sit-ups i knew it was going to be a crappy time. felt good just to get thru the squats without passing out. very difficult this am but glad i got it done!

was certainly feeling the effects of a couple poor nights sleep and the added stress from personal crap. moving in the right direction with that stuff so hopefully will be able to stay positive.
looking to set a few goals for the new year. no resolutions just some goals.

go as paleo as possible. may commit to the 30 day challenge for january. thinking hard on that one.

1/2 marathon. think i am going to run the hook mountain half marathon in april. its local, its cheap and its a great training motivator for the spring. plus can run it with a friend who has done it before. sister may be in as well which would be sweet. about 98% that this is a go.

do a 100 mile mountain bike race. not sure which one, when or where. but i bagged shenandoah last year and that was a bummer. i was no way fit enough and it was the right call but still disappointed. maybe hit shen this year. wilderness is out as it conflicts with the darkhorse 40. we'll see.

doubt i will do any shorter mountain bike races this year. maybe go spectate. not into that scene right now.

i'm sure i will come up with more

thats all for now.

happy new year. keep it safe out there tonight!!