Why I Oughta!!!

walk with family (4mi)

Early morning run with cathy.

Crossfit for lunch. Starting with the 12 week program of 3 days per week.

Week 1. Day 1.

A1. Bench press 6,4,2,6,4,2
A2. K2E 5x 6 set unbroken
 
rest 2 min

B. Push-ups ladder (1-15 reps)

C. 1 mile run @ 90%

Bench at 135#. Regular push ups from 1 thru 11. On knees 12-15. 1 mile run at 7:10 pace ( 8.2 for 3/4 mi and 8.5 for last quarter. 6:40 pace WAS my 90%. I'm 7:00 pace at 90% right now)

Lunch run. ave 8:04

Crossfit

10 minute amrap of:
10 dips
10 Front Squats

Rest 3 min

A1. Push Press Cluster, 1.1.1 x 3 sets; rest 10 sec in Cluster
A2. 20 burpees; rest 2 min

Completed 6.5 amraps. I was so sore from omonday I needed assistance of a purple band with dips. Squats 95#. Push press 75#

Navajo Dr loop. half pavement & dirt. ave 8:15

Crossfit

5 min AMRAP:
Wallballs 20/15 – * every time you break perform 5 burpees.
* rest 3 min

5 min AMRAP:
Wall Handstand Holds – every time you break perform 5 broad jumps
*rest 3 min

5 min AMRAP
Double Unders – every time you break perform 15 sec L-sit hold(Parrallettes, rings, or hanging from bar)

I did 20 burpees, 15 broadjumps, 2 L-sits

Ran to work with cathy.

We met the boys at my gym. Taught the younger boys how to lift. They had fun!