Monday 9-13

monday morning! yippee.
up early and out into the misty cold. yuck.
possible double today but we'll see.

treadmill
run 1 mile
just a warm up ruin to open up the back and hip. little tight. little sore still. but better.

strength
15-12-9
135# deadlift
135# backsquat

powerclean and press into the backsquat position.
all rounds unbroken.
rest 30secs between rounds
used a 12" box to set squat depth.
not for time per se.

felt good and think it stretched out the back and hip a good amount.
felt solid thru both movements.

CFE WOD
1x1 intervals
:45on :45off
1:30 on 1:30 off
3:00 on 3:00 off
1:30 on 1:30 off
:45 on :45 off

kept the pace sub 7:00 mile for all intervals. felt pretty snappy. hip a little tight.
kicked it up on the last 2 intervals.

stretch
yoga
foam roll
still working out the kinks. all in all good stuff.

we'll see of i hit up ignite after work. probably not. but maybe. depends on work schedule.

peace!

Thursday

am workout. going to pull the double again today.
up early and felt pretty good.
figured i would get in a CFE workout

treadmill warm up
run 1 mile
8:30 pace
get the blood flowing

strength warm up
3 rounds
5 pull ups
10 push ups
15 mountain climbers
switched it up a little

CFE wod
run
4mins on 2off
5 mins on 2 off
6 mins on 2 off
5mins on 2 off

ran all of these at a 7:30 pace. felt pretty good. comfortable fast. good pace. the 6 and the last 5 where a little long maybe... but overall felt pretty good.

stretch
foam roll

looking forward to heading into the CFI box again tonight for a pm wod.

woohoo!!