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...

Thursday

tired. not really. maybe just unmotivated. yeah that's it.
didn't feel like getting up this am. but did.

treadmill warm up
run 1.5
still easy. still working out the kinks from sunday. feeling pretty good. left knee much better.

strength warm up
3 rounds
10- pull ups
10- push ups
10- dips
dragged a little on this. feeling a little slow this am.

wod.
5 rounds
3 backsquats
20 dips
for load and time

warm up
backsquats
10x45
8x135
6x185
5x225
these went well. good rom. felt pretty good.

wod-
3x275
20 dips unbroken
3x275
20 dip unbroken
3x275
20 dips 15/5
3x275
20 dips 10/10
3x275
20 dips 16/4
9 minutes +/-
wod called for ring dips but no rings so subbed reg.
275 felt heavy. probably could have gone heavier with a spotter but this was fine. kept the rounds pretty tight and minimal rest between.

cash out
10x135 w/1sec hold at bottom
10x135 w/1sec hold at bottom

that was it.
called it a day and hit the showers to get to work.

peace!