No choice but to have a rest day today.  I had to be at work early so no CF for me.  I have a long run tomorrow so it's probably good that I rest my legs today, especially after that leg-centric workout yesterday and the leg killer the day before. 

I'll be standing up the whole day so I'm sure that'll make up for it!

Ride to the box.

First mile run.

Second mile run.

Back to work from the box. Into a headwind and slightly uphill.

Complete endurance WOD time, including both runs and both bikes.

WOD:
Bike 2 miles
Run 1 mile
25 pullups
50 pushups
75 situps
100 squats
Run 1 mile
Bike 2 miles

I did all 25 pullups unbroken...my pullups are getting very awesome. Pushups took me a little while, but I got thru them with no problem. Situps...ouch...my abs were HURTING. Squats...yeah my legs wanted to fall off by number 40.

Still I was able to push out an 8 minute mile even after all that, and the bike back to the shop wasn't too bad even into the wind and with a few little inclines.

5 x 400m runs during the WOD. The first one was at 5:56 pace. BAD IDEA. By the fifth one I was barely running 9 minute pace. UGH.

The WOD today was a benchmark main site workout.

"Kelly"
5 rounds for time of:
Run 400m
30 wall ball (20#)
30 box jumps (24")

Holy crap. I hate wall balls. Rounds 1 and 2 weren't so bad but the whole rest of the workout I really wanted to throw up.

Two 400s during the WOD.

Daylight loop at Quiet Waters with Karen. Used my new tubeless tire setup and it felt SO different. It was so light and spritely that I felt like I had too much power for the bike at certain points.

A very short night time ride at Quiet Waters. I was SO EXHAUSTED from the 2 WODs and the previous 6 mile MTB ride that I really had nothing left. It was fun to ride at night tho.

OUCH. That's all I have to say.

WOD:
Run 400m

4 rounds of:
20 KB swings 53#
20 burpees
1 min rest between rounds

Run 400m


I still don't think I did great on this one, but definitely a better effort than yesterday.
I did the first round unbroken and got thru all 20 KB swings and 12 burpees in the second round before I had to take a break.

The 4 rounds for time took 10:08, which I was hoping to do under 10 minutes. Close, but no cigar.

Warmup 400m and 5 x 100 during the WOD.

AMRAP 20

7 hang cleans (135#)
7 push jerks (135#)
7 T2B
100m run

This was one of the least fun workouts I think I've ever done. I know I shouldn't have RX'd it but I feel like I'd rather get the strength and do less rounds than to go nuts with less weight. Even still, this workout was NOT fun.

I was hoping my return to CF after 3 days off would make me feel better. But it didn't.

The usual mobility stuff.

AWFUL sleep last night.  Tried to sleep on the plane but I really couldn't get past that almost-asleep phase.  I am gonna crash hard tonight.  Wanted to get back to CF today but it looks like it'll be another day off.