Quick Post

Sorry my posting has taken a hit the last few weeks.  I'm slammed at work, trying to find a new place to live, and still trying to get 3-4 workouts in a week.  My biggest deficiency right now from a workout perspective is running. 

I haven't hit any real respectable distances in quite some time.  As we know, this is essentially a half-marathon with obstacles intermingled.  I cannot afford to go out there and push the knee(s) for 13 miles without giving it some significant training beforehand.  So my most immediate goal (starting tonight) is to go for a 5 mile run.  Otherwise, I feel like my crossfit workouts have been money.  Here's a couple I recommend for Denny and Dave this weekend:

Workout #1 (no time limit, but try to finish within 40 minutes)
One mile run
50 pull-ups (or jumping pull-up variation)
100 hand-release push-ups
200 air-squats
One mile run

I recommend finding publicly available pull-up bars, then driving one mile away from them, parking the car and starting there.  It will force you to run back later.

Workout #2
The one we did together at Crossfit last Saturday.  I won't replicate it here since you already know it.  All I will say is maybe replace the wall balls with air squats for a full minute.  Also, use the stop watch to make it real precise.  I would even say, since this is a short 17-minute workout, David does the full workout with Denny manning the stopwatch and then Denny does the full workout with David manning the stopwatch.  It will put one person in the position to dictate time and force a shift in movements.  Otherwise, it'll be harder to track if you are both doing it simultaneously.

If you guys are going to do both, one on Saturday and one on Sunday, I would do the harder one first, which is Workout #1.  You don't want to be worndown for that one.

Good luck bitches.  Hope you are proud of yourselves after this weekend!

As for me, I'm running tonight, playing tennis tomorrow for cardio and for pivot range of motion exercise on the knee, and then running again Sunday morning.  Let's do dis!