Why I Oughta!!!

AM - Morning track that ended in a short workout. We were too tired and sore to push it. We did a 1 mile warm-up, 2x100 sprint/glides, 6x200 (38sec ave), and half mile cool down. recoveries were 200 m jogs

PM - Crossfit

A. BB Box Step ups 12 x 3 sets @ Tough Weight (65, 75, 85lbs)

rest 2 minutes between sets

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4 rounds for time (18:09)

16 deadlifts 155 lbs

600 meter run

60 sec. handstand hold

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FLR – 3 minutes

The deadlifts had to be consistent and fast. I held the FLR's for the entire 3 min. I bet I could hold longer.

CrossFit

A. 50 TGU slow and steady (35lbs)

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B. Toes 2 Bar 12 x 3 sets; rest 1 min

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C. Row 10 min for max meters (2725 meters)

The turkish get ups were tough!!! I switched 5 reps each arm. I was told to pace on the row, but when I finished I still had some left in me. I had the best distance over all the classes today! :) I ran to xfit and ran home. ran 5 miles (7:45 pace)

AM - Crossfit

5 sets:

AMRepsAP push ups (137#)

rest 10 sec

20 KBS tough and constant (55lbs)

rest 2:00 b/t sets

CrossFit

15 minute AMRAP:

6 pull-ups
6 Power cleans (135 lbs)
9 squats

Completed 9 rounds and 6 pull-ups on the start of my 10th round. My back hurts!!!

Ran most of the Snow Cyn half marathon course. I ran with John & Heath, Cathy trailed just behind us a few minutes. I wasn't sure if I was going to run this well after straining my back last night at crossfit. My back only bothered me when I had to engage my gluts on flats or up-hills. Thank God most of the course is downhill.

Splits: 8:02, 7:17, 7:12, 6:58, 6:54, 6:52, 6:48, 7:06, 6:58, 7:26, 7:12, 7:27, 7:35, 7:31(0.1 mile)