Run

• 06m 46s
• 1.01 miles
• 06m 42s /Mi

CrossFit run splits.

Sport

• Crossfit
• 1h 29m

One of the hardest workouts I've ever done.
85 degrees, no breeze.

WU:
Run 1200m (first done!)
Stretch

Intervals (partner):
Jumprope/run 400m (first done again)

Strength/endurance:
100 pushups for time (2:19, second done)

WOD:
10 minute AMRAP:
15 jumpsquats
15 pullups
100 plank shoulder touches
(4 rounds, 15 js and 12 pu in 5th)

10 minute AMRAP:
15 right arm DB snatch
15 left arm DB snatch
100 high knees
(6 rounds)

10 minute AMRAP:
15 shoulder press left
15 shoulder press right
100 jumping jacks
(5 rounds, 15 press right, 15 press left, 60 jj in rd 6)

10 minute AMRAP:
15 incline pushups
15 burpee box jumps
100 mountain climbers
(3 rounds, 15 pu, 10 bbj in rd 4)

This was by far the sweatiest workout I've done in a very long time. I was drenched from head to toe, no part of me was dry...socks, shoes, everything.

• Calories out: 3392 From lifestyle:2563, From activities:829
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 4

Sport

• Dancing
• 2h 00m

Continuation of the dancing after our reunion. I stayed out til 4am!! What 38 year old does that??

• Calories out: 3324 From lifestyle:2532, From activities:791
• Health data: Sleep: 2 Stress: 5 Soreness: 3 Fatigue: 1 Hours slept: 8

Run

• 46m 33s
• 6.22 miles
• 07m 28s /Mi

Great run up at the Jersey Shore. Perfect weather and great area to run.

Splits
804, 734, 721, 719, 710, 705, 645 for last .22

Sport

• Dancing
• 1h 00m

At club Rise in Lodi after our class reunion. Which was AWESOME!

• Calories out: 3577 From lifestyle:2543, From activities:1033
• Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Sport

• Crossfit
• 1h 02m

Intense WOD today!

WU
Suicides with squats at each line
Jump rope with run drills
Stretch

Intervals
60-40-20 sec of
Side to side pushups
Box jumps
High knees
Half burpees

WOD
100 reps in round one, and 50 reps in round two, for time, of:
Legups, jump rope
Table situps, jump rope
Alternating toe touches, jump rope
Pushups, jump rope
Frog jumps, jump rope
Alternating planks, jump rope
First done at 21:12. I ripped up my elbows and my abs were quaking.

• Calories out: 3083 From lifestyle:2579, From activities:503
• Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Bike

• 47m 16s
• 14.97 miles
• 19.00 Mi/hr

Another spin session. I swear I'm gonna ride my real bike soon. Just been fighting the darkness after work since I get out when it's already starting to get twilighty.

• Calories out: 3167 From lifestyle:2591, From activities:576
• Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 3

Bike

• 31m 10s
• 9.87 miles
• 19.00 Mi/hr

Spin session. Had to cut it short, had to go teach a CF session.

Sport

• Kettlebell
• 03m

I swung some different size KB's while moderating a CF WOD at CrossBoot. I managed to one-arm-swing a 44lb KB 10 times with each arm! I almost fell over the first time.

• Calories out: 2998 From lifestyle:2602, From activities:396
• Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 3

Run

• 16m 31s
• 2.00 miles
• 08m 15s /Mi

Recovery run. VERY slow to start out, but then I was able to open it up a bit. My first mile pace was in the 9's until almost the last 400m. Then I loosened up a bit. My second mile was under 8 minute pace. Felt good to get out and just open up my legs a bit tonight.

• Calories out: 2826 From lifestyle:2616, From activities:209
• Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 4 Hours slept: 8 Overall Workout: 3