Why I Oughta!!!

Crossfit
"Fran"
21-15-9 for time:
Thrusters (95#)
Pull-ups

I did the prescription and I got a pr. Time 6:43

Ran the sidewinder trail with cathy and jared. Beautiful day!!

Crossfit
"partner wod"
1000m row (250m ea)
Then, 2 rounds of:
20 burpees
40 wall balls (20#)
60 kb swings (55#)
80 box jump (26")
200 sit ups
+
1000m run

We really seemed to move fast. The box jump was my hang up. I just seemed too tired to GO! Yesterdays "fran" may have worn out my quads a little. We did knock off almost 5 min from our initial wod on january 8th. ( Initial time: 30:27  Final time: 24:34 )

Went biking for 26 miles with Cathy and Kristal. Then ran 3.3 miles easy with them. Nice recovery evening.

Crossfit
5 rounds for time: (15:52)
20 kb swings (55#)
20 sit ups
60 DU

And... Church ball... why do I play?!?!!!!

Crossfit
Strength:
A. Hang Power Cleans - increase to tough rep (145#)
B. Hang Power clean - 3 min amrap 80% wt of A. (115#)
+
7 min amrap of: (completed 6.5)
100m run
push press (95#)

Rode bike trainer for lunch. I did a spinerval for 50 min. It seemed hard... my legs must be tired.

1.5 mile warm up run to the rec ctr at 8:30 pace. 3 mile TM run of one minute interval ladders at 7.0, 7.5, 8.0, 8.5 four times with a 9.0 peak on the last set. Did 8 reps of back squats @ 135# and 4 reps @ 185#. Then, ran 4 more miles starting at 7.0 mph and increased speed of 0.1 each mile.

Ran the fence line around the treatmnet plant property (hilly & technical). I got sratched up pretty good, and drove a cactus needle through my little right toe. I found two places the fence needs to be repaired and a broken water line that was gushing lots of water. I would say my perimeter inspection run was a success.

I was not in the mood to run this race today. If I had not paid for this I would have gone to breakfast instead. Cathy dragged to the starting line. I forgot my garmin so I had no desire to try.

I ran easy from the start. I swear the entire race field passed me in the first 2 miles. My body is also very crossfit sore and every step just killed my abs and gluts. By mile 6 I actually felt like running.  That was the first hill and I started passing large groups of runners. I was so fast going uphill. I just about caught everyone that passed me earlier. I'm very happy with my run. Glad I showed up today.