Thursday

mainsite rest day but no rest for this boy.
figured i needed to get up and get something done.
little stiff yesterday in the hams. felt pretty good this am. stretched them out post workout and will probably stretch them more tonight just to keep them loose.

treadmill warm up
run 2 miles
endurance pace. felt good. legs were good. pace was good. knees feel great and the right heel has been 100% better.

no strength warm up as i was going to incorporate it into today work out.

WOD
with weight vest
5 pull ups
10 push ups
15 double unders

have to admit i borrowed this idea from Gunx Crossfit. a Cindy variation with double unders in place of squats. i liked it. put my own twist on it with the vest
wasn't sure i wanted to go for rounds or time on this so i just went at it
10 rounds 17 minutes +/-
go stuck in traffic as the pull up bar i like to use is part of something else that i was sharing. that was fine. double unders were weird with the weight vest on. little harder to get a rhythm. rounds were all mixed up. some were unbroken some were stop start. all the pull ups were strict and unbroken. all the push ups were unbroken as well. vest got heavy toward the end.
shoulders were feeling it at the end. maybe from the push ups but definitely from the double unders with the vest.
good solid effort this am.

pleased

almost the weekend! yippee

Saturday

so had to work early on Sat and planned to get into the gym around lunch time. turned out a had some time to kill in the pm and basically had 21/2 hours of gym time to do with what i please. this was quite a luxury that i wasn't used to. usually its a rush to get in and get done prior to work. so the question was what to do.....
the mainsite wod was a sweet thruster set so i wanted to work that.

warm up
treadmill
run 2 miles
good pace, just ease into it. felt good no issues.

strength warm up
3 rounds
10 pull ups
10 ghd sit ups
10 squats
moved thru this quickly. get the blood flowing. ghd sit ups done on the decline board at its highest setting and touching the floor behind head on each rep.

thruster wod
warm up
10-45
6-95
4 -115

work sets
3-3-3-3-3-3-3
135
145
155
165 fail-good-fail
155
155
155

wanted to get above 165 but it wasnt happening. shoulders were sore and the leg drive wasn't there. failed the first 165 rep. couldn't lock it out, got the 2nd and failed the 3rd. bummer
finished with 155 which was heavy but got them all locked out.

still with some time to kill figured i would set up a little met con

7 rounds w/30# weight vest
7 pull-ups
7 box jumps
7 kettlebell swings

used the weight vest which i finally weighed and its 30ish pounds.
used a 24" and 30" box and alternated between rounds
used the heaviest kettlebell they have which is 1 pood/37#

this was a fun little circuit. the 30" box seemed to get a little easier as my confidence in hitting went up. cruised thru this but the shoulders started to give out on the pull ups toward the end.

after doing the 30" jumps with the vest i set up the 36" box and hit that a bunch of times with just bodyweight. thats the biggest box they have otherwise i would have tried for something a little higher.

still had a little time to kill so....

strapped the vest back on and hit the treadmill

run 2 miles with vest
run 1 miles w/o

done. finished and cooked.

tuesday and no rest for the wicked

so, mainsite rest day and i had no plan. trolled around to see if anything stood out but was uninspired. grabbed the weight vest and figured i would play with that. kind of make it up on the fly.

treadmill.
started with a 1 mile warm up run that sparked an idea.

run 1 mile
run 1 mile w/40# vest
run 1 mile
run 1 mile w/40# vest
run 1 mile

set the treadmill at 2% incline and a distance pace. basically 8:45 mile. goal was to keep that pace regardless of vest or not.

this was a great workout. the first weighted run was hard and the vest gets a little floppy. had to hold onto it to keep it from bouncing around. the second weighted run seemed a little bit easier, mostly perception i would imagine. knew what i was in for!

foot felt good. little sore after but solid during the run even with the vest. was a little concerned.

i liked this and will definitely be doing variations of this again.

hoping for something heavy on the mainsite tomorrow. maybe cleans? need to work those.

wednesday active rest

mainsite rest day and after the total yesterday i knew i should stay away from anything heavy.
little active recovery for me today. head a little stuffy this am. had a sinus headache or something. yuck. weather doesn't help. shit rain and wet snow. blah.

got a weight vest from a friend and figured i would try it out. it cam loaded at 80# so i scaled it back to 40# for its first adventure.

warm up
run 2 miles
nice endurance pace run. just get the blood flowing.

strength/recovery wod

heavy cindy
so i figured i would use the weight vest and the cindy routine. go thru a few rounds and see how it felt.

40#vest
5 pull ups
10 push ups
15 squats

10 rounds 14 minutes
cindy is usually amrap 20 mins but i wanted to see how long it would take to do 10 and wasnt really wanting to push super hard this am. active recovery you know......lazy.....um yeah...
if i had run the 20 minute limit probably would have had 14 or 15 rounds. not so bad.

this was a cool change of pace. kept the pull ups strict. used a few different hand positions on the push ups. squats always are the worst. by the time you get into them you start to get a little anaerobic. moved from exercise to exercise clean with no breaks. took 20-30 seconds in between some of the last rounds to catch my breath.

all in all a good am work out. will be doing this again and will definitely be using the weight vest some more. dig it!