9/12/23

 AM Workout (0730)

5 Mile Run 

-Complete ... untimed, just ran the usual route ... felt great today, those two rest days really helped. 

PM Workout (1215)

Did the crossfit class this afternoon (parts A and B) and then added in part C ... this overall toasted me ... it was fun to lift a heavy-ish barbell and do some crossfit. 

A.
Deadlift - Heavy Double for the day on a 12:00 clock

-135# x10, 225# x 8, 315# x 5 ... doubles: 405#, 435#, 455#, 475# ... all of these went up easily ... definitely more there, but just called it and got in lots of good reps. Made me excited to get back into some strength/lifting cycles after this marathon in a few weeks. 

B.

2 Sets:

21 Box Jump Overs (24/20")

15/12 Cal Row

9 Burpee Box Jump Overs (30/24")

21 Box Jump Overs (24/20")

15/12 Cal Row

9 Burpee Box Jump Overs (30/24")

Rest until 10:00, perform second set in reverse 

-5:44 

-5:58 ... solid crossfit conditioning ... blew up my legs 

C.

4 Sets:

20 GHD Sit-ups

10 Strict Pull-ups

Rest 2:00 between sets 

-Complete ... unbroken until the last set, which went 14/6 and 8/1/1 respectively