Yeah it's Friday and I'm taking a rest day tomorrow. But today I did my crossfit and crossfit endurance. I worked late last night and didn't have to be at work this morning so I didn't set an alarm. I ended up waking at 0700 without the alarm. I got a solid 8 hours last night and felt great this morning. Come to think of it I feel great most mornings.

I went to Jeannie's Beach Crossfit today for my morning dose of ass kicking. She had a great Friday workout. Wait a minute, all of Jeannie's workouts are great!! Anyway we did a Tabata workout. A Tabata workout is where you do 20 seconds of work followed by 10 seconds of rest, repeated 8 times. It's an ass kicking workout even though it doesn't sound that bad. To make it worst we did 6 events. Here is how it went:

Tire flip (not a little car tire but a BIG tractor tire)
Lateral jumps (we jumped over a series of 8 PVC pipes that were 12 inches off the ground)
Rope waves with 60 foot Fast Rope (basically a KB swing with a rope that makes a wave every time you snap it up)
Hand stand push holds
GHD situps
Back extension

Each one of those was done 8 times for 20 seconds on then 10 seconds of rest. It was awesome!!

This afternoon I needed to run!! It was snowing but turned to rain. I was really looking forward to running in the snow but didn't quite make it. The endurance workout that I did was a 12 minute time trial (TT) run. The weather was awful, it was raining and 36 degrees with 15 mph winds (give or take). I was able to maintain a 6:27 pace and covered 1.86 miles. It turned out to be a good run despite the weather.

Enjoy the weekend!