Wednesday

wednesday. middle of the week and it sure feels like it.
argh.
up and out on time with work to be done.

treadmill warm up
run 2 miles
good tempo run. same pace as yesterday and it felt pretty good. quick but relaxed.

strength warm up
3 rounds
10 135# rdl
10 push ups
10 squats

used the deads to get stretched out a little. push ups and squats were standard.

WOD

ADAMBROWN
this is yesterdays hero wod and it was a little daunting on paper.
i scaled it down and i think i over scaled it. i let it get in my head.

2 rounds
15- 225# deadlift
15- box jump 24"
15- wall ball w/16# ball
15- 135# bench press
15- box jumps
15- wall ball
15- 95# powerclean

14 minutes
i over scaled this. i should have left the reps at 24. i over thought it. was looking to make this a 20-25 minute workout. the rx'd version was really heavy and would have been too much but i should have left the reps at 24 and maybe upped the weight a bit.
i consider this a lesson and will learn from it.
felt pretty good. the deads were done as 10/5 on the first set and 8/7 on the second mostly due to grip issues. all other sets were unbroken. all in all moved thru this well.

this was a hero workout in memory of naval special warfare chief Adam Brown who was KIA in Afghanistan. Rest in peace bro.

stretch
foam roll
thats all i had time for so off to the saltmines.

peace!

Monday

so I'm a day behind the mainsite as i took Saturday off. so will make up Sundays wod today.
fell asleep in the 3rd quarter last night woke up for the excitement of the 4th. sweet win by the Saints. like they say that's why they play the game!
up usual time today but really sluggish. just not moving fast. feeling like crap.
ate a bunch of junk last night while watching the game. wings, moz sticks, bones chicken strips, etc..
i reaaly think this ko'd me this am. stomach was a bit off and i felt all bloated and nasty. man, really need to keep the diet cleaner. funny what a difference this can make.

treadmill warm-up
1/4
1
1/4
felt like crap! mile took forever. pace was slightly above average but just couldn't get moving.

strength warm up
2 rounds
10 dips
10 pull ups
15 air squats
same deal here. just empty. yuck

hero WOD. Stephen
30-25-20-15-10-5
ghds
back ext
knees 2 elbows
95# straight leg deadlift

don't have a ghd device so used the decline sit up on the max setting
scaled the dl's to 70# just to see how they would feel

made it through the rounds the first 4 rounds. stopped after the round of 15.
just not feeling it today.
think its is a combo of poor diet yesterday and being a little tired.
tomorrow is another day!