12-23-2010

6am: spin class in VT. Nice change of pace, early snowy morning.

10am: 45 minute run Z1. Talking pace, ran 4.3mi in a lot of snow, slush. Temps in the mid-twenties.

4pm: Bennington CrossFit, jumped into the class rather than trying to get the programmed stuff done. "Hansen" was the wod, but I subbed 20" box jumps for burpees.

Warm-up:
3 rds
10 pull-up
10 hspu to one abmat
10 sit-ups
10 pvc ohs

Workout:
5 rounds
30 kettlebell swings, 50#
30 box jumps
30 sit-ups (abmat)
TIME: 18:57?

I got very lazy during this. Not at all pleased with the effort I put out.