Running With LeMire

5 mile total workout in which I did a 2 mile warm up out to the end of Iowa Street by our house. Then I did 100meters of exercises high knees, butt kicks and so forth. Then I performed 3 400 sprints again at 1:17, 1:24, and 1:24. Then finished it off with another 2 miles home at a pretty good clip.

Easy 4 miles this morning. Pretty hard to get my butt out of bed this morning.

Today's CrossFit workout called my name as soon as I read it last night so I had to go give it a shot. If you recently watched the CrossFit games on ESPN you may have seen what is called a Wieghted Sprint event in which they run 100m carrying a weight way heavier than what I did this morning and then sprint back. Well the WOD today was based on that and went a like this:

Round 1: Carry the asigned wieght out put it down and sprint back

Round 2: Sprint out to weight pick up and try to sprint back with weight

- After each down and back you got a 30 second rest.

1. 15 lb plate

2. 20 lb dumb bell

3. 30 lb medicine ball

4. 44 lb kettle bell

5. 45 lb plate

6. 15 lb plate

7. 20 lb dumb bell

8. 30 lb medicine ball

9. 44 lb kettle bell

10. 45 lb plate

Total Time with Rest: 16:30 min      Run Time minus Rest: 12:00 minutes

I thought this was pretty good since I was the first person to finish in the class and performed everything at the heaviest weight level. There are two guys in that class that I thought would possibly beat me since they are very good at everything but I was able to pull away from one by 25 seconds and the other by over a minute. Felt great and even performed some of my heaviest weight lifting before the WOD in the strength training portion of the class.

CrossFit workout:

2 minutes to perform 3 reps Dead lifts at 185 lbs, 80 meter sprint, then as many burppies as possible rest of time. We did 10 rounds of this with 1 minute rest between each round.

4 miles at 7:33 pace

Ran down to the pool to meet the family that was swimming when I got off of work. Ran back with Jacob riding his 2 wheeler which was pretty fun. A little more practice on the bike and we may have to start doing the run bike thing.

CrossFit workout today was a warm-up power cleans and bench press. I performed those sets of 3, 3x5 and 5x5 at more weight then I have in the past then did the workout of the day of a 3 mile time trial. I brought my racing flats and watch and wipped out a 18:18 time with ease and all alone. The closest person the entire day was the guy that followed my in a 21:50. Felt pretty good to let these CrossFitters know that yes I may not be able to lift as much as you or do all the crazy thing but I can whip your A** in running. This being the 2nd running based exercise that I have done this in the last month leaves me happy with my choice to focus on strength before entering into Boston training.

Easy 4 mile run this morning nothing to fast but felt good. 7:49 pace

CrossFit workout: warm up, power cleans and overhead squats. This strength portion was rather large but on the squats the coach worked with me on my form so that I could actually perform the lift. It doesn't sound hard but the correct form makes a world of difference on this lift.

WOD: 4 Rounds (Total time 23:10)

400 meter run

25 air squats

20 push ups

15 24" box jumps

10 wall balls 20lb

5 Pull ups (band)

4 easy miles after yesterday's hard CrossFit workout. My legs were pretty stiff everywhere and my right hamstring was sore from all the squats and box jumps.

Easy 4 miles before work

CrossFit Workout

warm-up   (400 meters)

Strength Portion: power cleans 3 of 5 at 75%, 2x3 85%, 2x3 at 95%

Overhead Squats: 2x5, 3x3, 2x3

Extra time so I ran an additional 400m

WOD:

400 meter run (82 seconds)

25 Reps of each:  hang cleans, burpees

19 Reps of each: hang cleans, burpees

15 Reps of each: hang cleans, burpees

9 Reps of each: hang cleans, burpees

400m run     Total Time 11:56

Easy 2 mile run while in Northern Minnesota visiting my parents Cabin. Ran 1 mile then did 25 air squats, 25 push ups and 25 dips. Then ran back to the cabin were we repeated the previously stated exercises and add 25 situps. Nice little workout while traveling on vacation.