Week in Review: October 22-28

Monday: Rest Day (poor foot!)

Tuesday: Limited workout at the box

4 rounds of:

  • 10 pullups using green band
  • 10 tricep dips
  • 25 sit ups

Wednesday: Very windy bike ride on A1A

  • Distance: 20.3 miles
  • Time: 1:15
  • Avg speed: 16.1 mph

Atlantic on the way back to Ponte Vedra Beach

Thursday: Run

  • Distance: 4 miles
  • Time: 35:39
  • Avg Pace: 8:51/mile

Friday: CrossFit

WOD-15, 12, 9 (3 rounds following the reps to the left)

KB Swings at 40lbs.
Box Jumps
Push Press at 65lbs.
50 Du (double unders) Per Round (25 attempts)

Time: 9 minutes

Saturday: CrossFit

WOD- 5 rounds plus number of pull ups

  • 500 meter row
  • Bench press x 15 at 65 lbs
  • Max pull ups with green band
  • 25 true sit ups

Time: 22 minutes plus 27 pull ups

Sunday: Long Run

  • Distance: 9 miles
  • Time: 1 hour 20 minutes
  • Avg pace: 8:58/mile

The pictures below were taken prior to my run on Sunday morning. There were lots of surfers in full wet suits surfing or attempting to surf as the pull was pretty strong and it took a lot to get out to the break.

Remnants of Hurricane Sandy

Not much beach left! The water was covering the entire beach actually

Weekly Totals:

3 CrossFit workouts

2 Runs

  • Total Mileage: 13 miles

1 Bike

  • Total Mileage: 20 miles

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