Why I Oughta!!!

Went for a stroll along the virgin river trails with Cathy and the kids. I ran and they rode scooters and roller skates.

40 min of bike trainer during lunch. Warm up for 15 min high cadence, easy gear. 15 min of intervals during the chorus of each song I pushed hard and rested in between. 10 min of high cadence in moderate/easy gear.

Transitioned to run on the treadmill... Started at 6.5 mph and increased speed 0.1 mph every quater mile. Hit 8.0 mph at 3.75 and recovered at 7.1 for last tenth of mile. (1% slope)

This evening I did crossfit.
For time 4 rounds of: (3:45, 3:25, 3:25, 3:25)
32 air squats
16 kb snatches (8 per arm)(45#)
12 pull ups
400m run
1:1 rest time

Ran to work (7:40 pace) and ran home from work (7:30 pace). Windy and cold

Lunch time run around town. Nice weather

Crossfit
5 minute amrap:
10.8.6.4.2.10 of
thruster (85#)
pull up
-rest 3 minutes-

5 minute amrap: (3 rounds)
200 m row
12 K2E
- rest 3 minutes –

5 minute amrap: (4.5 rounds)
3 Hang power snatch (85#)
15 double unders
-rest 3 minutes-

5 minute amrap: (5.5 rounds)
Run 200m
15 HR push-ups

40 min bike trainer with 3x5:00 min surges. transitioned to the treadmill... worked up to 6:40 pace by the end of mile 3. cool downed for the last half mile at 8:30 pace

Crossfit
3 rounds of:
400m run
15 hang power cleans (115#)

rest 5 min

3 rounds of:
15 burpee box jumps (24")
15 push press (115#)

I really had to dig down deep to finish this one. The 115# wasnt too bad on the hang power cleans, but the push presses were pushing my max. My whole body was shaking trying to get that weight above my head by the 10th rep.

Ran with Craig around the virgin river trail system for lunch. Beautiful day for a run!!!! We ran 3 miles at tempo (7:00-7:05)

Ran 7 miles to work to pick up my road bike. Rode 37 miles with a 1 hr tempo over 20 mph.