AM -Crossfit - Warm-up with ladders (4x) for 2.5 miles. Ladder drills on the TM @ 1% incline... 2 min easy at 6.1 mph, Start 1 min step-ups at 6.5 mph, increasing 0.5 mph, and ending at 8.0 mph. 4th set added 1 more step-up to 8.5 mph, and recovered 1 min at 6.7 mph. Would have ran this drill faster but this is a warm-up/recovery.
Push Press, 10 TnG tough reps (100lbs)
30 sec. jump rope
rest 2 minutes x 4 sets
+
5 Power Clean tough reps (135lbs)
60 sec Pullups
rest 2 minutes x 4 sets
+
For Time:
20 TGUs (35lbs)
PM - Track (5x800) 7.8 total miles
WU: 1.3mi, 5x100 w/ 100r, 2x200 w/ 200r
Core: 5x800 w/ 400r (3:17, 3:18, 3:19, 3:19, 3:22),1x400 (1:25) w/ 400r, 2x200 w/ 200r (41, 41s), WD: 1 mi run
Dennis wanted me to run with him today. It was nice to slow it down a bit. I ran lane 2 so I could run a little faster. My 800 pace was in the 6:35 range, the last 400 was a 5:45 pace, and the last 200's were 5:30 pace. I did my warm-up and cool down miles in the 7:20 pace range. My recovery paces were very slow. I could walk Dennis recovery pace. :) I'm glad he is easing me into track again!! | 