7/6 - 7/9/18

7/6/18

Dropped into a local Crossfit gym again in Maine. It was extremely nice to workout while not hungover. Class workout was fun, had a good sweat.

A.
'Josie' (mainsite hero workout from 6/17/18)
For time, with a vest (20/14#) :

1 Mile Run

Then, 3 rounds of:
30 Burpees
4 Power Cleans (155/105#)
6 Front Squats (155/105#)

then,

1 Mile Run

-27:18 ... splits were 7:45 for the first mile, finished up the 3 rounds at 18:30, last mile took about 9 minutes ... vest was rough with the burpees, but got through everything. This was very low stress and fun, was good to sweat out some of the booze from yesterday.

7/7/18

A continued theme of the vacation... I was slightly hungover, but got moving and tried to give this my all. We found a track in the middle of nowhere Maine which was cool. This was fun to get in and the weather was perfect.

A.

4 x (3 x 400m) 

:30 rest between reps 

5 minute rest between sets 

Goal = 5k pace for all reps (was shooting for 1:30-1:40 on all reps, which is between 6:00 and 6:40 mile pace ... typically around where I would run a 5k)

-Result =
1:36 / 1:40 / 1:34
1:33 / 1:36 / 1:36
1:36 / 1:37 / 1:35
1:35 / 1:36 / 1:28

7/8

Complete Rest / Travel back to VA

7/9

Further Complete Rest / getting settled back into work / resting from vacation