Running With LeMire

I woke up late this morning so I could not make it to my CrossFit class that I was planning on attending so I went for a quick little run. Now it wasn't the quickest of runs but at least my stride felt better than it has in the last month on early morning runs. The pace was only 8:03/mi but with no races on the schedule that is perfectly fine. My upper body was still a little stiff but when I returned home I stretched and did 50 body weight squats.

CrossFit workout was pretty good to me today but still tough. The only reason it was easier was because there was running involved.

The workout was a ladder and I did it as;

10- sit ups, 10 dead lifts 155 lbs, 400 run

15- sit up, 15 dead lifts 135 lbs, 800 run.

20- sit ups, 20 dead lifts 135 lbs, 1600 run

25- sit ups, 25 dead lifts, 600 run ffinished this was a timed workout for 25 minutes as many as you could get in. I ended up doing the 3 most in the class only because of the runs keeping me in the running.

4 easy miles this morning. My body was a little sore from yesterday's CrossFit but 1.5 miles into the run most of those sore spots were shaken out. Was not a very fast run but was a great morning to be out exercising. It is amazing how many people are out exercising in the mornings here in Olathe, I ran past 10 other people this morning before 6am. The only time I ran with or into that Many people in Havasu was on group run days & never within a 1.5 mile stretch of road.

CrossFit Workout this morning:

Warm-up: typical with 400 m run

Strength Portion: Snatches:3 sets of 10 (45, 65 lbs)

                          Front Squats: 4 sets of 5 (65, 75 lbs)

WOD: Double under jump ropes 30 approximately 2 minutes

          6 minute run for distance: 1700 meters (Mile split 5:50)

          9 minute Rowing for distance: 2083 meters