If You're Not First, You're Last

Jakes parents were still in town so Jake and I just went a quick 6 around OC before the day was over. 

MLK track workout with a good group. 2 man 10 mi relay. Jason and I defended our title and finished 1st. Didn't time any of my splits but each lap was around 80-87 sec. For not running a ton lately I still felt pretty quick. Seems to me that my strength training has been pretty beneficial when its come to my fast twitch muscles.

Worked out in the morning and then didn't get a run in till later that afternoon with Jake and Matthew around OC.It was pretty chilly but not nearly as bad as whats coming our way.

AM- got up this morning with Kara around 5 to go to an early class. It was quick but a good test to where i'm at. A lot of mobility and stretching in the beginning and then 3 METCONs 

1# 50 pull ups for time- beat my last time by about 2 min. finished in 4:10

2# 50 D/U for time- 3:35 

3# 50 wall balls(#14) for time- 2:55 

then Kara and I finished a lap around OC to get some miles to start the day out.

Around 10:30 in between clients I had some time and instead of running more miles I wanted to give them a little break and did another METCON workout. 

• 8 wall balls
• 8 pulls ups
• 8 burpees
• 8 front squat(55#)
• 8 T2B
• 8 HSPU
• 8 push press(55#)

only did 3 rounds but felt pretty tired for some reason.

AM- 830 workout at the gym 

• active warm up, mobility
• deadlift  x hyper extension (5x5) -- 135lbs
• WOD 
• deadlift(115lb)---ring dips(red band) 
  • 21, 15, 9 FT --- 4:28 
• 150 spider man planks

5.5 miles on the treadmill after. Did about 2 miles warm up

started at 8:30 pace 5 minutes progressive run. increasing pace every minute. 2 min active recovery repeat 3x starting at 30 sec faster every round

PM- 3.5 miles on the tread again. Way too cold to get outside. Wasn't going to run again but really wanted to get a few more miles in. 

AM- early morning lifting with Kara. good workout though for working out my squat cleans.

warm up - 400 m. 30 squats, 20 push ups, 10 lunge stretch 2x 

SWOD -- 12 min build up to 1 RM squat clean -- only got to 90 lb. trying to work more on form. 

WOD- 15 min EMOM 

• deadlift --hang clean--front squat (85 lb) 
• 3 T2B 

50 prone rows to finish. 

PM- 3 miles on the treadmill. Wanted to get 8 but jake was cooking dinner and Matthew was trying to climb into the tub. Poor kid is so stuck on a routine he was trying to put himself to bed. Want to attempt to get 20 tomorrow. I know i'm not going to get it all at once but I think i'm going to hop in the 5k tomorrow around OC before I head to the gym and then once it heats up around 10-11 i'll try to get as many miles as I can. 

Wanted to go long but for some reason it didn't happen. Only got in 4 right before dark around OC. Progressive/tempo run.

1 mi- 7.34

2- 7.05

3- 6.53

4- 6.28