Tabata Run, Back Squat, Cleaning

Monday

So I actually made it to the club in the morning for the first time on a Monday since 1923. Rather than swim, I decided my running needs more work as I am doing this ridiculous 50 mile race in a few weeks and contemplating running up and down the Pacific Crest TRail later in the summer. Why? I don't know.

Tabata Treadmill Run
---Open challenge to anyone to do this with me
12% grade
10 mph
20 seconds on
10 seconds off
Do this 8 times for a total of 4 minutes (or 3:50 if you're really getting technical)
--You pretty much have to get the rat ramp up to speed while standing on the side of the thing and then lift yourself on it and let go as soon as your legs are moving fast enough. Same thing to get off. It takes too long to play with the speed buttons for your rest period.
--This is a brutal workout, but I feel like I'm getting used to it. Going to up the speed a bit.

After the tabata run I did some back squats. Warmed up and then did 3x3@185 lbs. This is just weak weak weak. I could say that the tabata run tired me out, but excuses will not be tolerated. I want to get back to doing 21 straight reps at 185 so I can work on getting 21 straight reps of 225. Back squatting is my enemy.

That evening I went to crossfit where after doing the insanely long warmup, we did:

3 squat cleans @ 95 lbs.
3 box jumps
4 burpees
fence run

we did the above five times, but the reps for the cleans and box jumps went 3-6-9-12-15. Everything else stayed the same (as in the burpees and fence run were constant).

I was tired from this day of fun. I got beat by three people in the above workout, which kind of fired me up in my own self composed fired up but nobody else can really tell fired up sort of way. I then watched a documentary about Walt Whitman.