I <3 RUNNING

I went to the gym and watched Seven Pounds as I ran my 3 miles. After the 3 mile run the movie obviously still wasn't over so I jumped on the bike and biked a hill workout till the movie finished (20 minutes). 45-50 minute workout. 

CrossFit 

.25 warm up

4 sets of:
A. Front Squat 2-3 reps, rest 90 seconds.
+
EMOM for 24 min

Odd min – 5 overhead squats 115/75
Even min – 7 toes 2 bar

 3.5 mile run (incline at 2) and then 20 minutes on the bike for a hill workout

WOD

.25 mile warm up

A. Hang power clean – 6 minutes for a tough single.
-rest 2 minutes-
B. Hang Power Clean – 3 minute amrap @ 80% of A

+

7 minute amrap:

100m run
10 push press 115/75

Quick 3.5 mile run at the gym with a 2 incline then biked 20 minute hill workout. 

WOD

400 warm up 

12 front squat @ 135/95
20 pull ups
14 front squats @ 135/95
20 handstand push-ups
16 front squats @ 135/95
20 T2B
18 front squats @ 135/95
200 meter run
50 hand release push-ups

+

2 sets of:

Run 800m; rest 3 min  *** Chasing people down was a bit of fun!

Ran one more after with my dad. 

3 miles today at the gym watching some really dumb show. I usually run 3.5 and then bike but it was just way to dumb to finish that workout. I upped the incline and the pace too make it harder for a little bit of a quicker workout. After I went home and did some sit ups, leg ups, push ups, and planks. 

I went and visited the Pine View high school track team this afternoon. It was fun to see the coach but weird to see the team. Almost everybody I knew had graduated or were just freshman when I graduated. Running in high school under the direction of Coach Holt and Coach Roberts was probably the best experience of my life!

I ran with Danny, who just returned from his mission. It was a easy pace and I really enjoyed his company. We got to talk about mission stuff and our favorite running memories and running friends. We are going to start running together until I leave. YAY! A running buddy!

21 DAYS LEFT

AM

CROSSFIT 

WOD

5 minute amrap:

10.8.6.4.2 of
thruster @ 95/65#
pull up
-rest 3 minutes-

5 minute amrap:

200 m row
12 K2E
- rest 3 minutes –

5 minute amrap:

3 Hang power snatch @ 95/65#
15 double unders
-rest 3 minutes-

5 minute amrap:

Run 200m
15 HR push-ups

PM 

I leave right as everybody is going to be coming home including all my running friends, crap. I'm grateful for the opportunity I have to run with Danny G. before I leave! Today we ran down to the Washington Fields park which is a bit farther than 3. We chattered the whole time and after had lunch. FUN, FUN!

CROSSFIT 

WOD

400 m row  

3 sets of:

A1. Front squat cluster, 1.1.1.1, rest 10 sec., rest 60 sec
A2. Dumbbell bent over rows 10/arm; rest 90 sec

B. ring dips/bar dips – 30 sec on / 30 sec off x 5 minutes for max reps.

C. Wallballs 20/15# – 30 sec. on / 30 sec. off x 5 minutes for max reps

D. Sit-ups – 30 sec on / 30 off x 5 min for max reps

4 x 1 min. Planks 

PM