6/14/23

AM Workout (0545)

Jumped into the class workout this morning ... it was good crossfit GPP stuff ... not too taxing on the body, but definitely maxed out my HR. Fun way to start the day. 

A.
Every 4:00 for 5 sets (20:00 clock): 

15/12 Cal Row

12 Burpee Over Rower 

9 Double DB Ground to Overhead (2x50/35#)

-1:29

-1:30

-1:34

-1:38

-1:44 ... slowed on the burpees, everything else was consistent ... got the rows in about :30 and all of the double DB snatches unbroken. 

B.

4 Sets of:

GHD Hip Extensions x 10 

Bottom-up Single-Arm KB Press x 10 reps/arm 

-Complete, 18# for the KB presses 

PM Workout (0845)

5 Mile 'Pace' Run 

-48:00 ... this weekly pace run entails running at the goal marathon pace ... we ran a little below our goal pace of 8:59 miles... but we ran negative splits and generally faster than our typical training pace. Overall this was a fun run and I am looking forward to picking up the pace on the these faster runs in the near future once I feel more fit running. This workout was definitely not a true 'PM' workout... had a quick turnaround from my first session finishing at 0645 ... ate breakfast and then headed out for this run about 90 minutes later ... felt surprisingly good.