Running

Crossfit.  3x5 back squats (105 lbs) and then 5 rounds for time of 10 goblin squats (44lb kb) and 10 burpee box jumps.  

3.45 no watch.  Ran home from Crossfit. 

PM 5.15 on the TM.  Around 8:15ish pace. 

AM Crossfit.  Handstand holds x 5 for time.  Then 3 separate rounds of AMRAP in 6 min with 1 min rest between of 12 push presses (95 lbs), 9 kb swings (53 lbs), and 6 pull-ups. This workout killed me.

PM 5.20 in around 44 min on the JRP out near Saratoga.  Not a good run.  Felt light headed. The Crossfit workout from this morning destroyed me. 

PM Crossfit.  1 mile run.  Rest 5 min.  800 m run.  Rest 3 min.  400 m run.  Rest 2 min.  100 m run.  This WOD is definitely right up  my alley.  Finished in 19:53 (this is inclusive of the rest time).  Threw down a 5:30 mile to start things off, which obviously gave me a huge lead on everyone.  I don't think I've ever run a mile that fast on a flat course.  I didn't see another time on the board lower than around 21:15ish.  About 2 miles total during the class.

4.25 on the TM.  Cooled down after Crossfit on the TM at the LC.   

Crossfit.  30-20-10 of overhead walking lunges (35 lb plate), plyo push-ups, and then 400 m run after each set.  Ran a total of about 1 mile.

Ran home 4.0 slow miles from Crossfit. 

PM Crossfit.  "Angie" 100 pull-ups, 100 push-up, 100 sit-up, 100 squats.  Was out of town from Thursday through Friday mid-day in Reno.  Got home and went to Crossfit.  This is one of the toughest workouts.  I was doing pull-ups in increments of 2 and 3 for a while.  Same with pull-ups.

16.0 in 1:57:45 (7:22).  Started at 5:30 with Mark.  Same route as last week (up into Thanksgiving Point), only I turned around at 8.  Did 4 miles easy and then started into a 10 miles tempo run.  Splits were:  7:20, 7:05, 7:22 (hill), 7:14, 6:54, 6:44, 6:51, 6:51, 6:45, 6:38.  Cooled down with 2 more miles to get home.  Really good run for me and a good confidence booster.  The last two miles were tough and I had to really focus to keep them on target.  Those middle miles just felt good though and I got into a really good rhythm.  Upper body is really sore from Crossfit last night.

Crossfit.  3 rounds of 800 m run, 30 box jumps, 30 russian kettle bell swings (70 lbs).  I was dying on this workout, mainly due to the long run this morning and the crossfit workout last night.  The kettle bell swings did me in.