Run Bike & Forging Fitness

Tuesday:
I got my fill of running this week, on Monday we did a 1 mile run and then Tuesday we did the 400M:
400M run
65 double unders (more like 10 attempts and then 160 singles)
4 rounds
Time: 15:19

The running felt pretty good, I was surprised that my legs felt pretty fresh. Perhaps taking off last week was the rest period I needed.

Tuesday night:
Mtn biking at Lake Crabtree
I lead the women's ride, tried to keep it fast.  I need to fix my speedometer so I can keep account of my speed and time. It is a bit harder (longer) to get to the park now that I moved into the house.  It takes maybe 20 minutes for me to reach the park now instead of 10-12 minutes.  More planning is required for that.  But the ride was very good, we had 10 people and a good mix of beginner/intermediate. It's funny, the people who are beginner have been on the trails numerous times but they never commit to going more than once a week or once every two weeks so they never improve, never get faster, still remained scared of the little dips and rooty sections of Crabtree.  I feel a bit sorry for them but I also am starting to get impatient with them! It's not a good attitude for a ride leader so I'm trying to keep these feelings in check.

Wednesday WOD
This was a tough, long one:
7 thrusters (front squat into a push press) 45 lbs
7 knees to elbows
7 front squats 45 lbs
7 burpees
7 kettlebell swings 30 lbs
7 pullups (band-assisted)
7 rounds
Time: 23:41
I wish I could have done more than 45 lbs but it was pretty challenging and took me over 20 minutes so I'm glad I stuck with the 45 lb bar.  My back has been a little sore the last couple days so I'm being conservative in what I can lift.