1 mile pure barefoot run, R heel cords still tight, need to loosen
2.5 miles walk in Merrells to the gym
Warmup
5 min row
various strength technique warmups
Challenge
2 x 10 GHD situps (not sure what GHD means!)
WOD
3 rounds for time (I did it in 5:00 mins):
5x Clean and Jerk (I did 35 pounds bar and weights included - written goal on the board is 115#!!!)
3x Rope Climb (I did 15x pull-ups - using the box to jump from)
**5 min rest**
4 rounds for time (I did it in 5:40 mins):
10x Power Wallball, girls hit the 10′ targets (I used the gray ball, the next is the green ball and the standard is the blue ball, I think 14#)
100m Row Sprint
I'm still very sore in my shoulders and arms from those darn burpees. It is uncomfortable to even brush my teeth! I think I'll do less next time! When I first saw this workout on the board today, I was a little disappointed because I wanted something tough, or at least something longer. I'll be careful to not think that again; it's harder than it looked. It's always a good workout even if it's short. The hardest part for me was the pull-ups, that drained my strength quick. The easiest was the 2nd part - the wall ball throws then the row. It left me hungry for more...can't wait for tomorrow. I wanted to go for a run afterward. Dang those 50 mile running weeks...you've ruined me!!
As for my bf progression, I think tomorrow I'll start doing my 1 mile+ runs on a track or at Liberty Park to avoid this pebbles -owie- until I transition to wearing minimal shoes and can run on any terrain (the goal is 45 minutes of pure bf running first). My feet are much more relaxed now, I rarely have to remind myself to relax them. BF running feels very natural now; just gotta get my feet and legs acclimated. My right foot is lagging the most. I'll try for 1 mile tomorrow and then 1 mile on Saturday if everything feels OK. If not, I'll back off and wait till Monday. It's starting to click more and more.
http://connect.garmin.com/activity/100723604 | 