Running

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.

Crossfit.  50-40-30-20-10 of sit-ups and double-unders.  Finished in 7:49, which was about 25-30 seconds faster than the last time I did this workout in early January.

Ran 4.0 miles on the TM at the LC right after Crossfit since the workout was fast today. 

PM 5.0 on the TM.  Slow. 

Crossfit.  AMRAP in 20 min of 10 wall balls, 10 meter burpee broad jumps, 10 push-ups and 10 meter crab walk.

16.15 in 2:08:42 (7:58).  Started just after 5:30 am and was alone today.  Not as cold as I was expecting, but I layered up pretty good.  Ran up to 300 W. and then eventually up by Smith's Mktplace and up the Suncrest mtn a bit and then turned around and came home.  Lots of climbing on the way out.  By far the best long run I've had this year.  All my miles beginning with 10 were around 7:30s or below, which I haven't come close to doing on even a normal run during the week.

Crossfit.  Lots of different lifts.