Running With LeMire

CrossFIT workout:

warmup and strength portion which was 3 set of 5 cleans (75 lbs), 5 set of 3 Overhead squats (65 lbs). When I started crossfit I couldn't even do the overhead squats with just a bar. Improvements and added strength for sure!

AMRAP 15 Minutes (6 rounds completed)

6 Box Push ups

12 Kball American (44lb)

300 m Row

Easy morning run

CrossFit Workout it was a tough one today!! Worked really hard and even had some running involved.

4 mi run this morning at 7:29/mi. Was a little stiff from Tuesdays CrossFit & Wednesday being off but still a pretty fast average. This makes me think my choices over the last 2 months to get stronger was good!

4 miles this morning at 7:28 average per mile. Felt could after yesterday's run. Now it's time to sign up for Boston at 9am central time!

4 slow miles this morning. My legs are still super sore from Fridays CrossFit & run. That may have been a bit to much for me in one day.

Ran 2 miles before CrossFit class this morning. At class performed warm up drills, 5x3 of Snatch, 5x3 of Push Press, and 3x3 of overhead Squats. The WOD was then a 3,000 meter row for time. finished the row in 12:10.  Felt good and definitely worked on endurance.

Woke up a little earlier today and drove up to the gym ran 4 miles then went to 6am CrossFit Class. 7:28 average/mi on this portion of my workout. 

Huge Strength Portion of class:

snatch: 3 sets of 3 at 95lbs, then 2x3 at 115lbs

power pulls: 3x3 @ 115, 3x3 @ 115

front Squats: 3x3 @ 75, 3x3 @ 95

WOD: 2 Rounds (Total 60 lunges, 1 mi run)

30 lunges total at 75 lbs

              800 meter run

Total Time: 11:11

Ran 3 miles before CrossFit class then performed the workout.

Warm up drills

strength was 5 sets of 5 Bench Press: 3 @ 95 lbs, 2 @ 115 lbs

WOD for Time:

800 meter run (2:42)

30 clean & jerks at 95 lbs

400 meter run

Total Time was 10:10

3 mile run at 7:48 pace before 6am CrossFit class. Then performed everything on the list for the days workout.

Decide that to run a trail race that is not to far from home this weekend in hopes to see what kind of shape I am in. It was fun yet a very challenging course with lots of rocks, trees, twists and turns along with two stream crossings. I showed up to just run and see what I could do and that was even easier to do since I didn't even bring a watch. The first 4 or so miles I just sat behind a guy that was running at a good clip and the goal was to see if I could hang on to him as long as possible.  The course was very challenging and I would say it is more technical than the Sara Park 10 mile loop and more obsticals. Rocks, trees, roots, fallen trees, a log bridge, and a portion of repeat trail in which you dodged other runners. The other runner part was not the coolest but it was fun. I got past by one person and fell to 5th place which is a very respectable placing considering my traing limitations right now. Over had a great time and am feeling the pain of a hard race!!

Woke up this morning feeling some what better than I did yesterday after that trail race. Ran an easy 3.25 miles before CrossFit class. Legs were feeling pretty good then got some exercises & rolling. WOD was 20 minutes, even minutes burpe box jumps then odd minutes 40 lb ball slams. Then 50 back raises to close out the workout. Only down fall happened around 40 box jumps & now my shin is brused, bleeding, and a little hit to the self confidence! Over all great workout and now icing throughout the day!!