Why I Oughta!!!

Crossfit
5 rounds of:
400m run
14 kb snatches (7 per arm) 45#
12 rubberband pulldowns
20 Abmat

400m run during warm-up and 800 cool down

Afternoon Easy run around the bloomington loop. Felt good. Ave pace 7:54 Watched a sparrow hawk pounce on a quail right next to me. That was exciting!

Tempo. Met up with John and we ran 2 miles to the trailhead to meet up with the rest of our runners. We ran 7:30's but it sure felt like we already started our tempo. I did another warm up mile with the group and then I took off. I planned to do 3 mile tempo but quit after 2 miles. It was so cold and my knee was hurting. My two tempo miles were 7:10 and 7:03. The next mile was a little slower and the last 3 miles was just around 8's. First speed work session of the new year. My tempo paces for a 3:05 marathon is 6:35 to 6:50 pace. I have plenty of time to work up to that pace. I need to start out easy and not over do it too soon. When I got in the shower I noticed cold burns all over my body. I was double and triple covered!

Crossfit this morning. Weighted pull ups and flr. 3 rounds of oh one arm lunges, du, dips.

Ran my red hills pkwy loop. 6.5 uphill and 3.5 downhill. Felt good to run but cold. Brrrr!

Then, I went to yoga class. That really hit the spot! :)

Ran 5 easy miles on the treadmill. My legs are sore from yesterdays crossfit

Crossfit
5 minute AMRAP: (completed 4 rounds)
5 burpee chin ups
12 lunge steps
rest 2 minutes

5 minute amrap: (completed 7.5 rounds)
5 push press 45#
12 box jumps, 20/15″
rest 2 minutes

5 minute amrap (completed 8 rounds)
7 wall balls, 20/14
5 T2B
rest 2 minutes

5 minute AMRAP (completed 3.5 rounds)
Run 200m
30 DUs

ran the virgin river trails with Elijah and the younger kids followed on their bikes. We went from home to the cottonwood cove park and back. We made a pit stop at jack in the box.