massage

got a deep tissue massage yesterday. i became a huge believer in massage over my last training season as a way to recover and help my muscles heal faster. i have the same lady i go to all the time and she knows exactly what i need now, so when i go  we just call it the usual. anyway got one yesterday to help my back heal up and it worked yet again so i'll keep going about once a month until heavy training then its once every two weeks.

clean up

laced up my running shoes for the first time since louisville today. it was very nice. i love running and it feels great to be able to get back into it. knee was a little touchy so i'll take it easy for a week or two. i washed all the sweat and struggle off of my running sunglasses becasue they were inside my running shoes still from the race. its always kind of sad to wash and clean everything from the race. it took a lot of time and effort to get all that crap on my clothes and gear. but they need to be ready for another season so i will prep them. next i need to clean up my bike. it still has the stickers on it from the race.

workout-
2.5 mile run/jog
little over 20 min.

weights

Started lifting weight today. it feels good to be doing olympic lifts again. i'm still working on my form for each so keeping the weight low is important.

 workout-
30 clean and jerks for time. 95#
rest 3 minutes
21-15-9
pvc overhead squats
burpees

friday

long day at work yesterday but managed a workout at 7pm.

4 rounds of:
250mrow
15 pull-ups
30 double unders (jump-rope)

working class

i've been so busy with opening our new facility and getting the programs off the ground that i haven't worked out all week! maybe this weekend... now i know why my clients always use the "busy" excuse. the only good thing is that the place is generating alot of interest which means expansion!