AM - CrossFit
A1. Front Squat 3-5 x 3 sets (95, 125, 145lb)
A2. GHD sit ups 15 x 3 sets
5 sets:
20 Tough Russian Swings 70lbs
10 Pushup Burpees AFAP
20 Box Jumps AFAP 24"
Rest 1 min
I bearly squecked out 5 reps front squats at 145lbs. My back is still a like tender from last week. The 5 rounds was a beast!!! I started with the box jump, then did KB swings and burpees... that made this really hard. The rest of my group finished faster in the other order. But I'm proud to say I didn't stop in the middle of any of the sets and I was still one of the fastest today. My time was 16:08.
PM - Just an easy bike ride around town (20mi @ 15.1mph ave). We climbed a few hills. Slow going with the heat too! I will try to ride more on my off run days. Dennis says that 20 miles of bike is equal to 4 miles of running and that I shouldn't bike more than twice per week while training for a marathon. | 