Monday

Ok Ok so this is just a little late. My computer battery died last night while I was watching video of the Louisville Ironman bike route. I was just to lazy to get up and get the power cord by that time. So here is what I did Monday.

Crossfit first thing in the morning. I did one of the crossfit regional qualifier workouts. Here it is and of course it was for time. 10 muscle ups, 15 hand stand pushups, 20 squat cleans, run 550 meters. I used 115 lbs for the squat cleans and did the entire workout in 14:19.

After lunch I did a run workout from crossfit endurance. Today was a Tabata workout using a treadmill. Before I jumped on the treadmill I did a 1 mile warm up run outside. Then I jumped on the treadmill with the following settings, 6:44 pace and 10 degree incline. I did 20 seconds on, 10 seconds off 8 times. It doesn't sound that bad but feel free to give it a try. After that I went back outside for a 2 mile cool down run. It was beautiful outside yesterday.

On the way home I stopped by the Navy Fleet Rec centers 50 meter pool for a little more abuse. I'm going to try and get in the 50 meter pool more often. I like the fact that you spend more time moving and less time turning (every 25m). Here is my workout; warm up - 300m Free, 300m Kick then, 4 x 150m (RI10) slow, 200m Kick fast, 4 x 150m (RI15) moderate, 200m Kick moderate, 4 x 150m (RI30) fast, 200m Kick slow, cool down 100m, finished. Total distance was 3100 meters.

Have a good day!