Tuesday workouts!

Got out and ran 4.5 miles this morning including my favorite 1 mile hill at the end.  Only two more days to get out before surgery on Friday, and the weather does not look great for tomorrow.  Hopefully I can figure out way to get out there and not get hurt in a snow drift.
Rob

easy 3 mile jog and p90x

1/2 hour run on the treadmill 2% incline

1/2 hour walking on treadmill increasing incline 1-9% every minute then working back down and back up again.

Lifting biceps, triceps, and chest. Quick 1000 meter pool swim.

Good luck with your surgery! I go under the knife Monday myself to have the cancer removed.

60 minutes of weights - arms .... kind of a rest day while I am trying to fight off a sinus infection so I don't have to delay my surgery.

I was a good girl and did the brick I planned, but I got to spin class a little late (nothing new).  We are blessed with a semi-pro triathlete who does a lot of 70.3's for a spin instructor.  Her classes are definitely a workout!  

The run was a good 5k on the TM and the first time in a couple months I've managed a full 5k after a spin class.  Did the first mile at 6.8, second mile I added .5% incline, next half mile at 6.9, then increased speed finishing the last .2 at 7.5.  One fitness goal for the season reached!

Linn

3 mile run -- first run in the snow! The snowflakes kept hitting me in the eyeball!

2.75 mile run on the treadmill - about 30 minutes...mixed it up with some intervals
35 minutes (6 miles) on the running stride/eliptical machine
stretching

 Good cross-training day - 25 mins on the arc (15 strenght/10 cardio programs both level 5) with about 45 mins of weights and strength exercises focused on arms and core - good workout!

Best wishes for a speedy recovery Rob & Nate!


Today was a mile warm-up on the treadmill to prepare for Crossfit Fundamentals Part 3.  Today was manageable and the soreness from Saturday did subside by today's workout.

Cassie