Running

8.10 in 1:07:08 (8:18).  Legs are very sore and tired from Saturday's workouts.  Ran the first 2 with Mark and then he turned around.  Ran west on 700 S. out to the JRP and Willow Park and then home via the jr. high on Main St.

Crossfit.  Snatch complex (didn't do much here) and then 12-10-......2 of handstand push-ups and 2-4-6......12 of clean snatch at 75 lbs.

Crossfit

WOD For Time: 60 Calorie Row 30 Meter Suicide Sprint 60 Games Style Box Jumps 24″/20″ 30 Meter Suicide Sprint 60 Kettlebell Swings 53/35 30 Meter Suicide Sprint 60 Ring Push-ups 30 Meter Suicide Sprint 60 Pull-ups 30 Meter Suicide Sprint

Good workout. 

10.05 in 1:17:29 (7:42).  No work the next two days.  Started at 6:30 and ran out towards Saratoga 5 miles and then back.  Felt good and smooth and was able to clip along pretty good.

Crossfit.  Turkish get-ups.  I can't do these very good.  Then 70 lbs farmer carries, 25 sit-ups, 25 double-unders for 6 rounds. 

10.05 in around 1:19:25 (7:53ish).  Started at 6:30 and went up 300 W. and on towards the Smith's Mktplace a bit and then came home.  Big climb up 300 W. Actually went a bit quicker than I expected and didn't feel near as good as yesterday, but still a good run.

Crossfit.  5 rounds of 12 deadlifts, 9 hang power cleans, 6 push jerks.  I did 95 lbs.  Good workout. 

20.50 in .....(my time got messed up.  I left it running when I hit the bathroom one time, so it was off quite a bit).  Probably averaged around 8:15ish for the run.  Started at 5:10 and went  out towards my old church and the freeway.  Ran the frontage road and then the farm roads and eventually went over the freeway in P.G.  Ran to the Wal-Mart.  Ran around P.G. and then came back.  Last two miles were rough.  I was low on fuel.  

I wanted to get a long run in and do it on tired legs.  I did 10 miles each day the last two days plus went to crossfit both days.  This may be the longest run I do before Boston.  Glad to have it in.

Crossfit.  AMRAP in 12 min of 150 wall balls, 90 double-unders and 30 muscle ups.  I got through the double unders and then did 4 pull -ups (4 pull-ups 4 dips = 1 muscle up).  The wall balls were a killer after the long run.