Running

6.50 in 54:04 (8:19).  Standard loop with a bit added on to get to 6.5.  Legs just didn't/couldn't move this morning.

AM Crossfit.  

5 x 1 squat cleans (105 lbs) then 5 rounds of: 20 pull-ups, 30 kettle bell swings (44 lbs) and 40 double-unders.  Took me about 28:21 and this was one of the hardest workouts I've done at Crossfit. 

PM 5.0 on the TM.  Finally felt pretty good on a run.  

PM 3.0 on the TM.  Slow.

15.55 in 2:08:01 (8:14).  Started at 5:20 am and ran solo.  Got over to 700 S. and then went out to the JRP.  Ran through Willow Park to the next main road and then headed east.  Eventually connected to my standard route and went backwards on it and added some on around the neighborhood to get to 15.50.  Felt pretty descent, but not great.  Cold temps seem to make my legs stiff and not want to move.  

Crossfit.  AMRAP in 30 min of 9 russian kettle bell swings (53lbs), 12 box jumps, 15 sit ups, 200 meter run. I went solo and did AMRAP in 15 min.

8.25 in 1:05:23 (7:58).  Similar route to last Monday.  Tried to not let the 8 min guy beat me and got in just under it.  Good way to start the week.

PM 5.15 on the TM 

AM Crossfit

Crossfit.  3 rounds of 30 push ups, 30 kettle bell swings (53lbs), and 30 calorie row.  Took me about 18:30.

Ran 3.35 in 28:30 (8:30) around the neighborhood when I got home from Crossfit.  Slow, but very enjoyable cool down run. 

PM 4.25 on the TM and a little quicker pace. 

7.10 in 59:04 (8:19).  Ran with Mark.  Went over to 700 S. and out to the JRP.  Added a bit on at the end to get over 7.  Slow run, but I was fine with that.  Feel like I'm always in recovery mode and I think it's due to Crossfit.

Crossfit.  3-3-3 deadlifts (225lbs). 3-max strict pullups (5,4,3). 3-3-3 bench (135lbs).

Ran 2.0 easy miles when I got home from Crossfit. 

15.55 in 2:05:19 (8:04).  Started at 5 am and did a random route all over Lehi. Probably the best long run I've had this year by a long ways.  Could/would have kept going but had to go to a meeting.

Crossfit.  3 x 5 front squats (95 lbs - I struggle with these).  Then 4 rounds for time of 10 squat clean thrusters and 50 double unders.  I did 75 lbs on the thrusters.

Ran 2.0 easy miles when I got home from Crossfit. 

6.50 on hotel TM in Bozeman.  Pretty slow run, but a good one.

PM Crossfit.  Did a clean snatch complex and then AMRAP in 15 min of: 10 cleans (105lbs), 10 wall balls and 10 toes to bar.  Tough workout. 

7.0 in 57:33 (8:13).  Ran with Mark over to 700 S. and out over to the jr. high and pretty much back.  Added a bit on at the end to get to 7.

8.0 in 1:05:10 (8:09).  Ran the first 3 with Mark.  Threw in some Fartleks over the last 3 miles.  

7.0 in 56:09 (8:01).  Up to 300 West and back.  Part of it with Mark.

PM Crossfit.  21-15-9 of Thrusters and power cleans (80lbs).  Thrusters are tough for me. 

16.05 in 2:12:30 (8:15).  Started at 5:30 am and ran with Mark.  Ran all over Lehi.  Nothing real fast.  The cold feels like it just cripples my legs.

Crossfit.  25 -20-15-10-5 of pull ups and 30" box jumps.  Then tabata for 4 min of planks and sit ups. 

8.15 on the TM in the early afternoon (left work early).  Started slow but then picked it up to the low 7's range for a while, which is a lot faster than most my runs lately.

Crossfit.  5 rep max dead lift (215lbs) then 4 rounds of 12 deadliest (165lbs) and 35 sit ups.

Ran 2 miles when I got home from Crossfit. 

Crossfit.  4 rounds of 400 M run, 16 pull ups, 16 box dips, 40 double unders.  I don't normally count running I do at Crossfit on the blog, but I am today.  The 400 M runs were all pretty much a sprint.

Ran 2.25 when I got home from Crossfit.  Not much in the tank. 

7.0 on the TM.  Stomach issues after about 4.5, so I had to stop for a bit and then finish.

PM 3.50 on the TM.  That's further than I thought I would make it since I ate dinner about an hour and a half before starting to run. 

PM Crossfit.  3x5 press (95 lbs).  AMRAP in 12 min of 10 push jerks (95lbs), 20 pull ups, 30 double unders.

18.35 in 2:32:26 (8:18).  Started just after 5:30 am.  Ran Pioneer Crossing up into A.F.  Ran the long road that connects to Highland/Alpine.  Turned and ran down by Strausburg Park.  Eventually made my way over by Smith's Mktplace and then came back down 300 West.  I stopped over at Wines Park hoping there would be water at the fountain (I knew there wasn't going to be) and when I started back up Rob R. from the blog and Ryan had caught up to me.  I spent the next 3 or so miles with them and split off right by the jr. high on Main St.  I'm sure I slowed them down, but they sped me up and this was by far the best part of my run today.  Nice to officially meet Rob.  It was a long two miles after that to get home.  Felt like I was on a constant climb for the first 7-8 miles of this run.  

Crossfit.  AMRAP in 7 min of burps (I did 64.....I had nothing in me).  Did a bunch of other lifting things for a while after that. 

Crossfit.  5 rounds for max reps of: front squats (75lbs), push-ups, and toes-to-bar.  I did 160 reps.  Not a real good effort for me.

3.50 in 28.41 (8:12).  Ran home from Crossfit.  Legs felt dead...probably due to Saturday's workout and the front squats at Crossfit. 

PM 4.25 on the TM.  Was going to go longer but my stomach was not doing good. 

AM Crossfit.  5 rounds for time of:  5 clean and jerks (105lbs) and 10 chest to bar pull-ups.

PM 5.25 in 40:50 (7:47).  Ran on the JRP starting out by Saratoga and heading north 2.5.  On the way back I did 1 min on / 1 min off, 2 min on / 2 min off, etc.....up to 4 min.  Just tried to push it on the "ons" and give a good effort. 

6.50 on the TM in the PM.