Consistency

17 Nov: rest
18 Nov: 10 x 200 (4 mi total), Crossfit "Tabata Something Else"

"Tabata Something Else"
8 x 20 sec kill yourself/10 sec "rest"
30 seconds between each exercise
Push-ups, chest to the floor, 68
Pull-ups, 36
Air squats, 140
Sit-ups with abmat, 111
Total of 355

19 Nov: Crossfit deadlifting

Deadlifting, 95#
5-5-5-3-3, pull-ups following, worked on grip strength

20 Nov: 30 min run, easy
21 Nov: rest
22 Nov: Syracuse (UT) Turkey Trot 5K, Crossfit "Team Kelly"

"Team Kelly" in teams of 2
5 rounds
400 m run
30 box jumps
30 wall balls (10#)
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5K Time Trial--one of my goals this week was to run a 5K time trial, lined up with a local turkey trot. My goal was to break 23:00 and use this race as a benchmark. Well, I ended up running 20:53, which completely blew my mind away! That's 6:43/mi, which definitely satisfied my 2008 goal of (finally) breaking 7:00/mi in a race. It's about time! What's next... breaking 20:00?!? Yikes!

Consistency--I have been going to Crossfit 3x/wk since I started, and I really do think it's paying off. Somethings are slower to come than others (i.e. olympic lifts), but I've really improved other parts of my fitness. I can do more than 10 pull-ups in a row, I feel stronger when running, and my back is definitely a LOT stronger. And the best part is the friends I've made in this gym. Exactly what I was looking for!