30 min= 2.37 even slower today... the runs were faster but the walking was slower. Julia was not feeling good today which slowed us down some. Overall the runs felt really good. I got a new pair of Nike free trainers and they felt so good on my feet. However, that section of my leg hurts again. I cant win! Ice and motrin... I'm obviously slacking on keeping up with the CFFB on top of the running. I'm not going to stress about it too much. I'll get it in when I can. I just have a busy schedule lately and it's going to get worse next week when kids start back at school.

SP:x3 45,50,55,60,65,70,75

Some pull ups and ab work
Also walked about 45 mins

30 min = 2.42 ugh not sure what was up today it was like my feet didn't want to leave the ground on the run portion. The felt like lead! So slower than usual, but happy to say Julia made it through the complete 30 mins :)

5 miles run/walk 1hr 3 min. Gavin went with me for the first 2 miles.

DLx3 95,115,135,155,175,185,195

On the minute
Perform 3 power cleans and jerks on the minute for 8 minutes.
85#

BP: 45,65,85,95,100,105,110,115
PU: 12,10,8

Complete 8 rounds for time of:
7 Squats @ 65% of 1 RM
8 Standing Broad Jumps

*95# BS
7:45


30 mins 2.45 with Julia

4 miles 45:35

BS:10x2x115
45 sec rest

DLx3 95,115,125,145,165,185

Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Post times and loads to comments.

*used 75# on SP and 10# vest with Kips
Little over 15 mins forget exact time. It was much harder than I was expecting... as usual.

Tonight 30 min run/walk 2.52 miles

30 min 2.59 with Julia she is too fast for me I can't keep up.

3 miles 33:42

Friday 25 min jog on treadmill I accidently pulled the cord so lost data. It was a little over 2 miles though. I really dislike running on a treadmill!

30 min run/walk 2.52 miles

1 min walk 30 sec run.

CFFBT

PC: 110
BS: 170
BP: 125
DL: 225

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

Post smallest number for each round

12-4-11

BSx1 115,125,135,145,155
SPx1 55,65,75,80,85

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
KB Swings 2 pood
Sprint 40 yards
Start with 10 Kettle Bell Swings. Sprint 40 yards.
4:45 1 pood kb

25 min family walk in pm.