Friday 1-21

more snow!
yippee.
2 hour delay for the kids. no delay for me..... boo.
almost rolled over but took a rest day yesterday and needed to hit it hard this am.

warm-up
3 rounds
run 400m
20 pullups
30 squats

runs were at 8:00 pace. nice and easy on the legs. pull-ups rounds 1 and 2 unbroken! boo ya!
round 3 was 10-5-5.
felt the tight hammy's on the squats. yikes. but they loosened up by round 2.
nice opener. good stuff.

Press
10x45
8x75
6x95
5x115

5-5-5
125
135
145
super set with 10 hands off push ups.

125 felt solid.
135 was good as well. little heavy on 4 and 5
145 was heavy but solid. tried to get 6 or 7 reps but missed 6 so called it there.
solid work on the press today. pretty happy.

met-con
5 rounds
1-press 115#
2-push press
3-jerk
25 double unders

7 minutes
felt real solid on this. weight was good. form was good and blasted them out.
doubleunders much better than the other day. used a different rope and i was much better.
pretty solid. nice met-con.

CFE wod
5x1:2
5 rounds of 1minute run 2 minutes walk

runs were at 6:00 pace. felt pretty good. this should be my new 400m pace i think for met-con work. walked at a good clip for the rest periods.
felt good to spin the legs fast. concentrated on a relaxed upper body and fast legs. keep it easy and light. feet feeling good. legs a little tired from the other day.

looking to maybe get outside for a few runs over the weekend. supposed to be brutal cold. yikes. we'll see.

peace!

Tuesday

back in the swing of the week. yippee
up same as yesterday. a few minutes later than normal but not really behind.
felt ok once i got the feet on the floor!

treadmill warm up
run 2 miles
good pace. felt great. could have easily ripped off a few more. started at 8:30 and worked into the high 7:00's for the balance.

strength warm up
3 rounds
10 dips
10 pullups
10 squats
used kipping pullups
dips were ok. going old school with this one. legs feeling it from yesterday. little tight

strength
bench press
10x135
10x165

5-5-5-5-5
195
205
215
225-3
185
only got 3 on the 225. it felt heavy today. but got the 5 at 215 pretty easy so happy with that. figured i would go back down and crank out a power set to finish it off.
making some progress here so thats a plus.

CFE WOD
stole this from the crossfit endurance site. modified slightly
AMRAP 15 min
5 push press 105
5 front squat 105
12 lateral jump over bar
12 push ups

got 10 rounds in 17 minutes. wanted to get at least 15 minutes in and then wanted 10 reounds so pushed it out.
pretty much non stop work. all sets unbroken.
push presses started to get a little heavy toward the end
front squats were good but legs definitely blasted from yesterday

CF FOOTBALL WOD
10 x 40yard sprints
track is actually only 40 yards long so they are really 35 yard sprints.
sprint down walk back repeat
all out efforts on the way down.
concentrated on leg speed and acceleration all the way thru.
something different

Stretch
yoga
foam roll
thru a few new moves into the routine here and really rolled out my calves to see if it will help the heel. ankle feels much better. heel still a bit tender.

called it a day and headed for the showers.

off to work.

yippee!