Why I Oughta!!!

Ran 6.3 this morning with cathy and kristal. Sooo ccold along the river!

Crossfit
Strength: Work up to 1 max rep back squat (225#)
+
4 rounds for time: (14:55)
500 row
15 burpees
20 wall balls (20#)
rest 4 min

I was the fastest for the day. 4 min rest was almost not enough!

Ran 6 miles late tonight with the crew on the IM course... Cold and Hilly!!!

Spinning on trainer for 1 hr during lunch.

TM run this evening. Did a 4xladder for a warm-up

Early morning spin class... mostly spinned out for an hour for recovery. Did some of the drills at moderate effort.

Evening Crossfit
25 min amrap (completed 6+run)
400 run
10 pull-ups
15 kb thrusters (55#)
20 sit ups

Spinerval dvd... "sweating on the chesepeak" Bike trainer
warm-up: 3x30sec on and 30 sec off, + 3min of 20 sec on and 10 sec off
core: 3x5:00 @ 85% intensity w/ 2:00 rest, 3x2:00 @ 90% intensity w/ 2:00 rest, 3x1:00 @ 95% intensity w/ 1:00 rest
Cool down: 4:00 of high cadence spin in easy gear

Crossfit
For time: (15:43)
100 DU
50 burpees
30 toe to bar
15 wall walks
1000 m run

5.2 mile TM run

Rest Day!!!

Biked 44 miles of the IM course with Heath. Tranistion run with Heath on the IM course for 6 miles. First 3 miles up hill and we screamed back down doing 6:15 pace. I ran home after that and a 7:00 pace felt like a jog!