Tuesday 5-10-11

not going to lie, it seemed really appealing to stay in bed this am.....

but i was up and out.

warm-up
run 1 mile
8:00 pace. just standard opener.

baseline
frog complex
squat clean, push press, back squat, push press
6 reps of each progression
75
85
95
105

felt pretty solid thru this. shoulders and upper back a little sore from the cleans yesterday.
this was an excellent opener to get loose and ready for the rest of the workout.

work capacity
run 800m
7 rounds
10- 95# thruster
10- burpee
run 800m

this looked awful on paper. i recalled the burpee thruster nastiness from last week and it made me really apprehensive.
but 3-2-1- go damnit! don't think, just do!
first run was paced as i knew i had a long wod ahead. 3:58ish
the first 2 rounds of thrusters and burpees were unbroken.
3rd, 4th, 5th, 6th were 7/3
7th was 5/5
burpees were unbroken for the most part. i few rounds a short pause between reps to adjust the headphones etc...
the last run was started at 8:00 pace and then down to sub 7 to finish.

20:00 on the wall clock...
fairly happy with that. all in all a solid performance for me. big mental element to this. the 7 round set is harder mentally i think. that 7th round seems so far away.....
i set apace on this and stuck to it. played the mental game. get the first round done, work on the next, keep the focus on the immediate. seemed to work well.

was totally cashed after this. thought about a run to finish but decided against it.

plyo
roll
yoga
-spent some extra time working out the kinks, especially in the upper back and shoulders as they are shot.
feeling pretty good overall.

peace!!

Wednesday 2-23-11

woke up with a sinus headache. i actually had a dream about it.
thought about rolling over but after further inspection it seemed to be just an annoyance. figured i would give it a go.

warm up
run 1 mile
8:15
felt good and the headache seemed to start to wane a bit as i got the blood flowing.

Sealfit

baseline
4 rounds
20 push ups
20 wall ball sit-ups
50m walking lunge
- this was solid. walking lunges are always a drag.

work capacity
10 rounds for time
1 frog complex @ 105
-squat clean into thruster into back squat into back thruster x 6
6 burpees
run 250m

- knew i was in trouble after the first round. the frog was heavy and it should not really have been. burpees were solid and the runs were essentially active recovery. kept it at around a 7:30 pace.
made it 5 rounds in 25 minutes or so and called it there.
should maybe have scaled the weight or maybe i was just a little off today.
serious met-con. both mental and physical.
this stuff is serious business which is exactly what i was looking for.

durability
run 2 miles
8:00 pace
16:00 even.
solid. felt good here.
just having problems with the power output today.
little off my game i suppose.

stretch
plyo
yoga
mobility work
-felt good to stretch it out. went thru some yogaish moves and let the body recover a bit.

off to the salt mines.


peace!