Ran 20 miles today in the woods.  Really awesome!  About a 10 minute mile pace.  First really long run in my innov8’s.  Really liking them, but I think adding a second pair of socks on top of my Swiftwick compression socks to add some more cushion has been a good idea.  These are the ones I’ve been running in:

Just busy.  running 20 in the woods in the morning.  Can’t wait.  Will update after that for sure.  I put it out on facebook, and something like 20 people are going to come run with me!!  Pretty awesome.

20lb Wall Balls 2:4

Minutes: Rest

I kept them to around 40-42 reps each round.

Double Unders 2:4

Somewhere around 90-100 each round

It’s way tougher than it sounds.  I also did muscle up practice to warm up…

On Thursdays I can’t get to my gym so I visit a box by my house.  Desoto Crossfit.  A couple of guys that I went to High School with workout there so it’s fun to see them. I go to eh 5AM class!!! That’s early.

Strength:

Squat 5,5,3,3,1

Started at about 185 and ended at 265lbs.

MetCon:

Pull Ups 10-1

Handstand Pushups 10-1

So it was like a ladder, work down to 1 rep from 10.  Had to start kipping the HSPU’s.  12:19

Nice, comfortable run.  http://runkeeper.com/user/vonralls/activity/64850107

This morning part I:

• A1: Overhead Squat 2 x 2 115 lbs.
• B1: Push Press 3 x 5 135, 135, 145lbs.
• C1:  Back Squat 3 x 5 185, 205, 215lbs.
• D1:  Weighted Pullups 3 x 5 26lbs
• E1:  Front Leaning Rest Rings 5 min

This morning part II:

Metcon with the rest of class:

12 Minute AMRAP

• 10 SDHP (95#)
• 10 Push Press (95#)
• 20 Sit Ups

RX 6 Rounds + 6 SDHP’s.

Most distance runners log 1000/2000 miles per year. I just added mine up, and came to about 400. I don’t train like most runners, but I do love running!! Here’s to another year running.

Lots of cool things going down in 2012 for me.  Crossfit Certification, hopefully an affiliation/Garage gym, organizing and training for Leadville 100 in 2013, start coaching some new runners…can’t wait to get started!

Hopefully we’ll finish this film…

Another gift to share.  My Road ID!!! Love it!  Now if I pass out in the woods someone can call my wife!!

What you think of my weightlifting shoes? Awesome sauce!!

Not sure I have posted about Chris before, but he trains at my gym and is a VERY inspiring dude.  Chris was diagnosed with stage 3 colon cancer and beat it with surgery, alternative therapies and radically changing his diet.  His website is http://www.chrisbeatcancer.com.  Anyway, my coach and a couple of friends interviewed him earlier this month, and you can watch the whole thing on Ustream.  Very captivating and interesting interview.  Really got me to thinking about the toxins we are putting in our bodies and processed foods.  Anyway, go check it out if you have time:  http://www.ustream.tv/recorded/18940815

@beckyc’s post reminded me of it…