8/14/23

 AM Workout (0800)

5 Mile Run 

-45:00 ... ran around a 9:15 for the first 4 miles and then ran a faster 5th mile ... it was nice to feel fit while running ... I felt terrible quite a bit running recently. 

PM Workout (1215)

Snuck in a crossfit class this afternoon .... felt good throughout, but I fear I'm going to sore! Been stepping away from high intensity crossfit stuff as my schedule hasn't allowed it... final exams, parenting, tons of mileage for the marathon over the last few weeks ... went lighter on the squatting than I typically would and held about an 80-85% intensity on the conditioning. This was really fun to get in, enjoyed myself.

A.
Back Squat

On a 12:00 Clock, build up to a heavy triple 

-135# x 10, 225# x 6, 275# x 3, 325# x 3 ... didn't go up from there, just kept these very comfortable and lighter ... still felt the last triple in my legs despite the light weight!

B.

For time:

50 Box Jumps (20/14")

10 Hang Power Cleans (115#)

40 Toes-to-Bar

10 Hang Power Cleans (145#)

30 Box Jumps (24/20")

10 Hang Power Cleans (165#)

20 Toes-to-Bar

10 Hang Power Cleans (185#)

10 Box Jumps (30/24")

10 Hang Power Cleans (205#)

-14:38 ... fun stuff, had to start breaking up the cleans a bit, but overall kept the rest breaks short. Really fun/simple crossfit.