Running

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. 

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.