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