AM - Crossfit
A1. Bench Press 4.3.2.3.4, rest 30 sec (165lbs)
A2. AMrepAP unbroken Strict Pull-ups X 5, rest 2 min
+
12 min EMOM:
3 push Press (115lbs)
6 KB swings (63lbs)
9 games push-ups
My warm-up had a 1.5 mile very easy run. I made it through 8 rounds and then the last 4 rounds was just finish and not worry about starting each round on the minute. Very tough workout... I was laying on the ground after this one!!
PM - Intervals (7x800)
Speed work with Craig on the Virgin River Trail. We did 7x800 at 5k pace with 800 recovery. 2 mile warm-up (8:19) and 1.5 mile (7:56) cool down. It started to rain after our 3rd interval so we were committed to finishing this thing!! We found headwinds and rain in our face until our turn around in bloomington. The last 3 intervals were nice with the wind and rain at our backs. The last interval was a mess since I had to jump 2 construction fences blocking the trail. I missed the first fences and fell to the ground. I jumped back up since I was in the middle of an interval. I blame the rain for that little mishap. And that slowed my time by 5 seconds. I guess I'm not as graceful and youthful as I use to be?!?!
Splits: 3:15, 3:13, 3:11, 3:10, 3:11, 3:11, 3:17 (recoveries were 8:30's) | 