Hello from California!!

Well I missed posting yesterday because the hotel internet connection was not working. So I'll recap yesterday and today on this blog.

Yesterday I did a crossfit endurance long slow run. One of the trainers at www.daltonscrossfit.spruz.com recommend a running trail that goes "around a mountain and is 5 miles long". I thought that would be a great idea. So Wednesday morning I headed up to the park, checked out the trail map and started running. After 2 miles of running pretty much straight up hill I was ready to walk, but I didn't. I finally reached the summit after 23 minutes and just over 2 miles of running. I was hoping that the last 3 miles would be all down hill but that just wasn't in the cards. The next 1.5 miles was up and down and not until the last 1.5 miles was it down hill. I was barely able to scratch out a 48 minute run over the mountain. That was it for Wednesday. I just didn't have it in me to go do squats after that run.

Today I took a day off from the running and did a straight crossfit workout. I went back to Dalton's crossfit and pretty much had the box to myself. Here is what he had me do after a pretty good warm up.

21-15-9 for time:
Squat cleans to overhead press
Burpee pullups

I used 95lbs (think Fran on this one) and it took me 13:55 to complete the workout. I was smoked afterward and it was all I could do to keep Mr Pukey from making an appearance. Just when I'm starting to get my breath and could start to feel my legs again. Dalton tells me there is just a little more. So to finish off I did 2 rounds of 100m Farmer's walk with 62lbs KBs in each hand and 100m medicine ball clean and throw. I'd clean the ball and then throw it (about 5m), run to it, pick it up and do it again until I completed the distance.

I really hate Cleans/thrusters/squat cleans but damn they are a great workout and my leg strength and explosive power will just get better from doing them. I love the feeling after a hard leg workout like that.

Have a great day friends!