AM - CrossFit:
For Time: (14:22)
30 box jumps (24")
40 walking lunges
50 pull-ups
60 KB Russian Swings (55lbs)
70 sit-ups
80 air squats
We did this same workout last monday. I was much more soreness on monday and we did 60 ring push-ups instead. My time on monday was a 16:58. Ring push ups are a lot harder to do than KB russian swings.
PM - Ran & Biked
I wasn't going to run today, but after sitting around the house for an hour after xfit, I had the itch to run. Cathy wanted to come but was worried about the heat. I made the deal look better by starting our run at the SG Marathon start and finishing at Veyo pies. Also, the plan was to bike back up to the car or further on if desired. I ran 1 mile tempo runs with half mile recoveries. I carried 2 water bottles to keep me cool. Cathy didn't fair so well. The heat got to her and she barely made it back. My 1-mile splits were 6:53, 6:46, 6:49, 6:21. The first split, I had a small hill to climb, but it felt more like a mountain. Also, I enjoyed a very stiff and dry head wind the entire run!
After we ran back to Veyo, I ate my veyo pie (very yummy!!), and then rode back up to get the car. As I rode upon Baker Reservior I had to stop to cool off. The temperature was well over 90. Fully clothed and with all my biking gear still on me, I jumped into the lake. That ended up being a great idea, but I was mostly dry again within 15 minutes. Only rode 10.2 miles, mostly uphill! | 