Monday 10-4

up and out into the chilly am. brrr. its was only high 40's low 50's but felt bitter. lol.

treadmill
20 minute tempo run
2.55 miles
nice pace for the first 5 minutes or so and then just kept creeping it up. good stuff.
felt good.

strength
modified cindy?
5 rounds
5 pullups
10 push ups
15 squats

5 rounds
5 pullups
10 push ups
15 decline situps

worked right thru this with no rest. felt pretty solid. pullups were good. pushups felt good considering how sore my left tri was last friday. squats ok. knees a little stiff this am. cold maybe? situps were a nice change.

stretch
foam roll
yoga/plyo

spent some time working out the kinks. good to get stretched and roll. should have rolled it out last night while i watched the game. oh well.

hoping to get to the 5pm workout at ignite!!

Friday

tgif? maybe.
this week flew by. crazy busy and all out of whack after last weekends journey to Fla.
little slow moving this am. sluggish when i got out if bed. weird dreams. argh.

figured after yesterday we would get something short and intense. wasn't sure what. checked out the mainsite and was surprised and thrilled. interesting twist on the classic Cindy workout.

treadmill warmup
run 2 miles.
felt good here again. kept the pace higher. not sure if i turned a corner with my running or if i am finally totally over the 1/2 marathon funk? kind of burnt a little after it. but feeling good again now. probably just the ebb and flow of general fitness/motivation.

strength warm up
3 rounds
50# bar

10- romanian deadlifts
10- presses

wanted to stretch the back and legs a bit and also wanted to keep it light.
these were good. definitely helping with hip/back mobility.

WOD
15 rounds for time

5- pull ups
10- push ups
15- squats

essentially its 15 rounds of Cindy as fast as you can. this is were i derived my standard warm up from. different reps but same movements. this was going to be interesting.

11 minutes +/- on wall clock
first 5 rounds were good and pretty fast.
next five were still well paced and unbroken
last five were a little slower but not nearly as awful as i might imagine. granted i was blown when i finished.
curious to see how many rounds i could get in 20 minutes which is the standard Cindy format. on the pace i was using 20+. was slowing down but maybe 23? 25? don't know. i'm sure i will find out soon enough.
have to take a look back every once in a while. i think the first time i did cindy i got 11 rounds in 20 minutes and wanted to cry. making progress.....

weekend?
ride the bikes. maybe run too? that's the plan. if the weather cooperates will stay out of the gym and play outside. yeah!

peace!

Thursday

mainsite rest day but no rest for this boy.
figured i needed to get up and get something done.
little stiff yesterday in the hams. felt pretty good this am. stretched them out post workout and will probably stretch them more tonight just to keep them loose.

treadmill warm up
run 2 miles
endurance pace. felt good. legs were good. pace was good. knees feel great and the right heel has been 100% better.

no strength warm up as i was going to incorporate it into today work out.

WOD
with weight vest
5 pull ups
10 push ups
15 double unders

have to admit i borrowed this idea from Gunx Crossfit. a Cindy variation with double unders in place of squats. i liked it. put my own twist on it with the vest
wasn't sure i wanted to go for rounds or time on this so i just went at it
10 rounds 17 minutes +/-
go stuck in traffic as the pull up bar i like to use is part of something else that i was sharing. that was fine. double unders were weird with the weight vest on. little harder to get a rhythm. rounds were all mixed up. some were unbroken some were stop start. all the pull ups were strict and unbroken. all the push ups were unbroken as well. vest got heavy toward the end.
shoulders were feeling it at the end. maybe from the push ups but definitely from the double unders with the vest.
good solid effort this am.

pleased

almost the weekend! yippee