run anji run

ran Knolls loop with Courtney and Cheri. Nice run, felt good!

avg pace: 8:28

came home did yoga for 30 min......will try to go to Xfit today, but family is in town.....so we will see what happens!

Track Workout this morning with Court, Cathy, Jamie, Tige, Ben & Craig. Started out doing  2x100s (didnt start watch for these). Then did 11x200s with a 2 minute rest between (39sec, 39 sec, 42 sec, 39 sec, 43 sec, 44 sec, 42 sec, 41 sec, 42 sec, 42 sec, forgot to start watch on last 200). Then did a 800m cool down.

Right after went to Crossfit. Usually I like to wait awhile after I run, but I have to teach CPR to young Women tonight,so thought i would hurry and go.

WOD: 7 Deadly Sins

7 rounds of:

7 toe to bar (I cant really do these hardly yet!)

7 arm curl while standing on Left leg

7 double unders (I am always whipping my self with jump rope when i do these!)

7 arm curls while standing on Right leg

7 double unders

7 Hand stand pushups (I would just hold handstand for 35sec)

7 situps

Hiking in Zion with Family later today! Better be an EASY hike!

suprised I am not really sore from yesterdays workout....except for a huge bruise on my knee where I accidently gashed it on the side of the wall......I am a clutz!

Because of the big knee bruise, I decided not to run today. I swam laps at the pool. I did around 800yards??????

worked all day.......got off in time to make it to the late crossfit!

WOD:

3 rounds for time:

15 Powerclings 30#

15 kettlebell swings

15 burpees

15 Wall ball shot squats

100 meter backward run

swam 1.3 miles at Lake (sandhallow) today with ryan,  tried out my new wetsuit I just got yesterday....thank you Ebay!

Then we tried biking to Zion, almost made it!.....I ended up getting not just one....but 2 flats.....ugg......Think my bike needs new rim tape, keep getting flats lately! so frustrating. Ryan rode ahead and came back and got me. Prob went 30 miles???