Running

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.