Monday October 14th, 2013

Workout:
4 mile Tempo run at 80-85% 5k speed

Cool down:
A1. Sidelying hip extensions (slow) x 8-10/leg 3 sets
A2. Hamstring Pulls x 20-20/leg 3 sets
B. 100 total Standing Toe raise to heal raise

CrossFit 3+ hrs difference

Coaching Points:
Try and get your run in before work. Fuel yourself throughout the day and CrossFit in the evening.