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.
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