Why I Oughta!!!

AM - CrossFit

For Time: (18:23)
30 burpees
50 Thrusters (95lbs)
50 pull-ups
30 burpees

Do to lack of space and difficulty of the workout I modified it a little. I started with thrusters since I had to share the bar with another person. I did 37 thrusters and had to stop. The weight was just too much. I then did 30 burpees, 50 pull-ups, 30 burpees, and then 13 more thrusters at the end so I could get my 50. I couldn't feel my arms after this!

Easy run (8:00 pace) with Craig and Cathy. We Looped Craigs neighborhood... It's always uphill to his house!!

Crossfit (on our own)

A1. Front squats 4reps x 5
A2. Ball slams 25reps x 5
+
“Knuckle punch”
10.9.8.7.6.5.4.3.2.1
Front Squat, 135lbs
Bar Dips

Started A1 with 135 lb squats and worked up to 205lbs by the fifth set. I only squeaked out 3 reps on the last set. The rest of the wod wasn't too bad... my quads were twitching for the next 30 minutes. I thought for sure the quads would ball-up with cramps!

Lunch - I forgot my garmin so I just ran by feel. I think I will be sore after today... the squats from yesterday are starting to set in!! Also, running the bloomington loop from my office is a good roller course. I always consider this a good run if I can come in under 40 minutes. Pace = 7:15

Evening - Crossfit (on our own)

4min AMRAP (6.5x)
10 push-ups
10 Squat jumps
rest 1 min

4min AMRAP (25 reps)
TGU's (25lbs)
rest 1 min

4min AMRAP (4x)
10 declined sit-ups
10 push press (75lbs)

+ 3min handstand

Snow cyn half marathon.... Started out at a good pace. I did my first 10k at 39:45. I hit mile 9 right on the 1 hr mark. I had some really good times going for me and I felt good till after mile 9. I just never recovered from those fronts squats.

Splits: 6:26, 6:41, 6:37, 6:13, 6:21, 6:17, 6:46, 7:30, 7:11, 7:16, 7:42, 7:33, 7:22