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What's your workout today?

7 mile easy run around the Washington DC mall. By far one of my favorite places to run.

That would be awesome. But if I had any extra time, it would be hard for me to keep from sightseeing.
You're pretty far from home!

That's why it was an easy run!

Early morning is great. I had Abe all to myself.

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That's why it was an easy run! Early morning is great. I had Abe all to myself. [gallery] [URL="http://www.badgerandblade.com/forum/media/33992"] [IMG]http://badgerandblade.com/gallery/files/3/0/9/1/5/dc1_thumb.jpg[/IMG] [/URL] [URL="http://www.badgerandblade.com/forum/media/33993"] [IMG]http://badgerandblade.com/gallery/files/3/0/9/1/5/dc2_thumb.jpg[/IMG] [/URL] [URL="http://www.badgerandblade.com/forum/media/33994"] [IMG]http://badgerandblade.com/gallery/files/3/0/9/1/5/dc3_thumb.jpg[/IMG] [/URL] [URL="http://www.badgerandblade.com/forum/media/33995"] [IMG]http://badgerandblade.com/gallery/files/3/0/9/1/5/dc4_thumb.jpg[/IMG] [/URL] [URL="http://www.badgerandblade.com/forum/media/33996"] [IMG]http://badgerandblade.com/gallery/files/3/0/9/1/5/dc5_thumb.jpg[/IMG] [/URL] [URL="http://www.badgerandblade.com/forum/media/33997"] [IMG]http://badgerandblade.com/gallery/files/3/0/9/1/5/dc6_thumb.jpg[/IMG] [/URL] [URL="http://www.badgerandblade.com/forum/media/33998"] [IMG]http://badgerandblade.com/gallery/files/3/0/9/1/5/dc7_thumb.jpg[/IMG] [/URL] [URL="http://www.badgerandblade.com/forum/media/33999"] [IMG]http://badgerandblade.com/gallery/files/3/0/9/1/5/dc8_thumb.jpg[/IMG] [/URL] [/gallery]
Ha, I bet I passed you in my truck! My workout was upper body dumbell routine at hotel in the morning, and a 12 miler on the bike when I got home yesterday evening
 

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Warmup: Basic mobility movements, followed by three rounds of >> 10 30" box jumps, 10 53" KB swings, 10 air squats, 50 single-unders

Strength workout: 3x3 front squats @ 195#

Metcon: 12:00 AMRAP of >> 12 24" box jumps, 6 deadlifts @ 225#, 6 burpees

Fun fun fun.


- Mark
 
I'll be doing a 1.5 mile run later today. I'm averaging around 12:40 so I'm definitely no athlete, but that's still about 1.5 minutes faster than when this lazy-butt got started.
 
Strength workout: 4 x 30m banded sprints

Conditioning
------------
50 double-unders
400m run with 50# sandbag
21-15-9 each of 245# deadlifts and 30" box jumps (do 21 of each, then 15 of each, then 9 of each)
400m run with 50# sandbag
 
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