For the past few weeks I have been 100% Paleo which isn't the easiest thing to do when traveling. As I tied I have been tired even after getting 8 hrs of sleep. Well I decided to have a few cheat days and it's seems to have helped my energy level. Wouldn't think that adding desert, a Ginger beer and a roll or two would be beneficial but my energy level is telling me something different. In fact this afternoon I felt so good I decided to even get a second workout in.
Now I'm getting ahead of myself. Let's cover the morning workout first. Susie took a rest day so I was working out solo which was a bummer. I did an extra long double under and stretch warmup. I estimate I did between 150-200 double-unders. I did a workout that was posted on Crossfit Cynergy a few days ago.
3 Rounds…
300M Row
9 Handstand Push Ups
This one got slowed down when the aerobics room where the rower is got overrun by the Childrens program and I had to do the HSPU's in a different room.
Tme 7:27
***rest 3 minutes***
3 Rounds…
15 KB Swings (1.5/1) subbed a 50lb dumbbell
7 Ring Dips
This one was harder than expected.
Time 3:42
***rest 3 minutes***
3 Rounds…
10 Burpees
5 Weighted Pull Ups 35 lbs
Slowed down putting on the strap with weight on it. Also a pain to do on an assisted pull up machine as the thing has a weird bar.
Time 6:49
Finished the WOD by doing more double-unders. 3 sets of 30 and then 10,20,30,50
Later in afternoon I did a interval run.
First quarter mile 7:26 pace got delayed by drawbridge
1 mile - 7:01 pace
1/4 mile moderate pace 7:30
1/2 mile easy 7:58
Stretch - recover at pier
1 mile hard 6:44
Recover
1/2 mile hard 6:28
Recover
1/2 mile 6:39
Have a long way to go but running these longer intervals will help me.
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