Thursday 9-30 am

no am wod today.
got home after 10 last night and will be hitting the 5 pm at Crossfit ignite.

don't think i have hit a workout there that wasn't the 2nd of the day so this will be an experiment to see how that goes.
little tired this am.
scratchy throat pretty much gone.

rainy day again.

yuck.

Wednesday 9-29

rest
slept in. with the scratchy throat and not feeling great all day yesterday i called this one a rest day.
will be hitting it hard tomorrow with the possibility of an am wod and then CFI in the pm.

have a meeting late tonight as well so figured i better get a little extra rest.

peace

Tuesday 9-28

woke up with a sore throat.
argh
not happy about that. just when the back was about 100% and was feeling good. oh well.

treadmill
run 1 mile
8 minute warm up pace

strength warm up
50 squats
50 kettlebell swings
25 decline situps

met-con
5 rounds
7 rh kb snatch
7 lh kb snatch
7 225# deadlift
7 pull-ups
15minutes

all rounds unbroken
rx'd called for a heavier bell. all i had was the 37lb so thats what i used.
rx'd was also 7 rounds but i cut it at 5 to be able to do some mobility work and due to the sore throat. figured i will live to fught another day.
felt ok. i will give it a ok only.

stretch
plyo/yoga
foam roll

off to the showers.

another rainy day here. yick.

Monday 9-27 pm

crossfit ignite pm class
raining.
wanted to hit this up and work on some movements. good crew at 5. digging it.

warm up
run 400m
30 squats
30 push ups
20 mtn climbers

3 rounds
3 hand power snatch
3 overhead squats
3 snatch balance
65
85
85
115
started light to work form. repeated the 85 set to get some hang power snatch practice and snatch balance practice in.
went up to 115 to fend off the demons from that workout last week which crushed me.
felt much better at 115. smoother. dropping under the bar. not muscling it up.
this was exactly what i needed to work on.

met-con
amrap 20mins
push-up to failure hands off at botom
run 200m
13.5 rounds

did over 30 p/u's first round
did 25+ second round
then started doing 15
then 13
last round was maybe 15 lost count
shoulders smoked.

good deal.
had to boogie. errands and then home.

Monday 9-27 am

was up with the alarm this am. slept good but still didn't feel like jumping out of bed. lol

treadmill
20 minute tempo
2.45 miles
felt pretty good. steady tempo. little over 8 minute average. not bad.

strength
bear complex
75
85
95
7 reps per round
felt good. 95 was a little frisky on the last 2 rounds.
didn't want to waste myself this am as i am hoping to get in the CFI wod at 5pm.

stretch
yoga
foam roll

work out the kinks and get ready for a monday. yippee!!

Sunday 9-26

feeling a little spunky maybe? not sure.
strapped on the weight vest an went for a little run.

run 2 miles w/weight vest. 25lbs
mini-heavy cindy
5 rounds at the park
5 pullups on the swing set bar
10 push ups
15 squats
run 1/2 mile home

felt pretty good in the vest. took a little weight out so its about 25 lbs.
pullups were a bit of a jump up to the bar. bar was about 3inches thick which was a new dynamic. pushups were good and squats fine. rested about 10-20 seconds between rounds.

good stuff.

Saturday 9-25

rest day.
not really restful but didn't get a chance to get out for a run/ride/or workout.

no biggee.
nice weather and a nice day to play outside with the kiddies.