Running

8.15 no watch.  Started at about 6:30 with Mark.  Ran up Center St. and over to 300 W. and a bit and then back home.  Mark did wear a watch and said we averaged just over 8 min/mile.

Crossfit.  50-40-30-20-10 of double unders and sit ups.  Did 3x5 front squats at the beginning, but I didn't do much with those.  I got to try and find a good mix of crossfit and running so that I can start to ramp my miles up.

Last year was probably the best year of running ever for me.  Boston was incredible and I followed that up with a couple of really good half marathons at the Provo River and Pocatello.  Finished up the year with the best race of my life at the TOU marathon.  Hoping to build off of last year as we enter the new year.  Going to try and get ready to run Boston all out as well as St. George.  Hope to mix in a lot of other halves and other races along the way.   

AM Crossfit.  21-15-9 of deadlifts and hand stand push ups.  

Ran 4.0 in 33:47 (8:27) right after crossfit just around where the gym is. 

PM Crossfit.  9-7-5 of muscle-ups and snatches.  OR substitute 36-28-20 of pull-ups and dips (boxes) for the muscle ups, which is what I did.  Upper body is wasted, but a fun workout.

5.50 no watch.  Started at just before 6:00 AM.  Ran the standard route with just a bit added on to get to 5.50.

PM 4.0 no watch out towards Saratoga and back. 

Crossfit.  21-15-9 of Thrusters (65 lbs) and pull-ups.  My body is tired and sore, especially my upper body.  Wednesday's crossfit class destroyed me.

3.0 on the TM.  Went straight to the LC after Crossfit to get a few miles in. 

12.0 on the TM in about 1:35:00.

Crossfit.  

1500 Meter Run 

8.22 in 1:05:xx (8:01).  Ran with Mark starting at 5:30 AM.  Went up Center St. and over to 300 W and up a bit and then back home.  Off to Bozeman for the day.

5.75 on the TM in Bozeman.  Didn't feel good and haven't felt well all day.

Sick

Crossfit

10 Kettlebell Swings 53/35 (I swung the 35 lbs.)

Ran 2 miles on the TM 

5.13 with Mark starting around 5:50 AM.  Up Center and then up State until we hit 2.5 and then turned around.  Didn't wear a watch, but Mark did and we avg about 8:19.  It was cold.

PM Crossfit

6 Power Snatches 135/95 (I did 85 lbs) 

12.56 in 1:42:25 (8:09).  Started just after 5:30 AM with Mark.  Did 4 loops around 500 W down to the T up to 1100 W over to 700 S and back to 500 W.  Each loop is pretty much 3 miles.  Did this route so we could stay relatively close to home in case it got too cold.  It was probably around 15-20 degrees, which just seems to make my legs freeze and not want to move.  Glad I got it in though.

Crossfit

40 Double Unders 

Crossfit was tough.  Last night's workout and this morning's run made it difficult. 

6.50 on the TM.  Just felt like I couldn't get my legs moving today.

PM Crossfit

7 Box Jumps 30″/24″ 

Ran 3.50 on the TM after crossfit. 

Crossfit. 

Weighted Step-ups 8-8-8-8-8 (I got to 80 lbs)

-then-

21-18-15-12-9-6-3

Wall Balls 20/14

Kettlebell Swings 53/35 (I swung the 35 lb)

10 Meter Bear Crawl after each set of Wall Balls.

10 Meter Crab Walk after each set of KB Swings. 

I got home and ran 2 miles.  

7.05 in 57:41 (8:11).  Ran the first 3 with Mark and then he turned around and I added on.  Went over to 700 S. and out to Saratoga Rd and over by the jr. high on Main.  Came back via the Main  St. entrance to Jordan Willows and over by the church building I use to go to.  Legs were quite sore from Crossfit yesterday, but a descent run overall.  Just under 40 degrees and I wore shorts.

PM Crossfit 

14.15 in 1:56:00 (8:12).  Ran solo starting just before 5:30 am.  Great weather...about 40 degrees with some wind from the south.  It sprinkled at times, but was great overall.  Did the big cemetery loop with a bit added on to get over 14.  Legs struggled.  I think they are still sore from Thursday's Crossfit workout.  

Crossfit. 

AM Crossfit

21-15-9 Wall balls (20lbs), pull-ups, thrusters (75lbs), box jumps (24"), kettle bell swings (44lbs).

Ran 2.50 easy miles around the neighborhood when I got home.

PM 5.0 on the TM 

6.35 in 59:51 (9:26).  Decided to go outside and I had no choice but to go slow due to the road conditions.  Legs are thrashed, probably due to crossfit and the running last night.  

6.70 in 52:22 (7:49).  Day off of work today, so started running around 9:00 AM.  Still a bit cold.  Went out towards Saratoga and back.

PM Going to Crossfit.   

PM Crossfit 

4 individual timed rounds of:

400 M row, 12 pull ups, 24 kettlebell swings (35lbs for me).

Ran 4 miles on the TM slowly.

I've been having some minor pain in my right thigh hip, but today is the worst it's been.  In fact, running made it not feel good.  Pain kind of is in my hip, butt and quad/thigh. 

PM Crossfit "filthy fifty"

50 Double Unders 

13.50 in 1:52:07 (8:18).  Started with Mark at about 5:20 this morning.  It was cold.  Did a random route around Lehi for the first 9.50 and then had to stop at home for a pit stop. I had to walk/run from 8.5 to 9.5 because my stomach was killing.  Went back out for 4 more.  The goal was to get to 15, but the pit stop made me lose time and I wanted to get to the 8:00 crossfit class.  Was worried how my right leg would do, but it held up pretty good. 

Crossfit

Team Relay
Teams of 3 complete 4 Rounds of:
125 Meter, One arm Farmer’s Carry (Heavy) (I carried the 70lb kettle bell)
Push-ups
Sit-ups

While the 1st team member does the farmer’s carry, member 2 will perform push-ups and member 3 performs sit-ups. When Their teammate returns from the farmer’s carry, they will rotate to the next exercise until each member has completed 4 farmer’s carries.

Score is time (in seconds) minus total reps done. 

8.50 in 1:08:39 (8:05).  Solo this morning.  Ran out to 500 West and then over to 700 South.  Ran out to the JRP and then over to Willow Park and then east on 300 North to 1100 West.  Then South to 700 South where I then headed east until 500 West.  This was one of the better runs I've had in a while, especially during the week.

Crossfit - Deadlift 5 rep max (205).  Then 3 rounds for time of 400 M Run, deadlift body weight (I only did 155lbs), and then 21 box jumps.

Ran 1 mile after Crossfit.  Was going to try and do 2-3, but I underestimated the cold. 

PM 4.0 in the evening out towards Saratoga and back.  No watch.