Ended up running to the gym today for the 4:30pm class. Nice, relaxed 3 mile run to get the workout started. 

Distance: 2.8
Time: 24:35
Pace: 8:42 min/mile


800m Run

then 3 Rounds of:
5 Inchworms
10 Passthroughs
10 Situps
5 Pullups
5 Burpees


Couch Stretch


5 Rounds

45 ft. Sprint
10 Toes To Bar
45 ft. Sprint
5 Burpees

Rest 1 min between rounds.

Time: 7:17

Averaged roughly 39-40sec per round. First round was 37 sec so I didn’t drop too much. 


Did 7 sets of banded muscle-up practice. Each set consisted of the following:

2 pull-ups touching rings to chest
2 transitions into low dip
2 dips


Didn’t have time to get to the gym this morning so I ended up doing a Crossfit workout in the backyard instead. Charlotte was doing Cindy at the police academy so I decided to do that one as well. Here was the workout:

AMRAP in 20 minutes of:

5 pull-ups
10 push-ups
15 bodyweight squats

Result: 18 rounds and 5 pull-ups

I’m a bit disappointed in my result even though I haven’t done a Crossfit workout in ages, mainly because I was on pace to hit 20 rounds up until round 15 before I sputtered to a crawl. I think I could definitely hit 19 or 20 next time.