Run + FGB

Afternoon

Run 5 miles around Park Lake, moderate pace, 50:52 (~mile splits of 11:16, 9:33, 9:37, 9:32, 8:31)

Evening
"Fight Gone Bad w/Snatch"
Three rounds of 1 minute rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75# (Reps)
Box Jump, 20" box (Reps)
Push-press, 75# (Reps)
Single-arm KB snatch, 36# (Reps)
Rest

  

Results
	1	2	3
WB	30	26	23
SDHP	23	20	17
BJ	26	27	24
PP	23	16	16
Sn	17	19	20
TOT	119	108	100
Grand TOT	327

Shoulder work

Notes

• Body: Feel pretty good, slept for 15 hours last night.  I really needed it.
• Run: Run felt good.  No issues.  Nice slow pace.  I used a new app on my phone called iMapMyFitness, and it syncs up with MapMyFitness.com, which is just like MapMyRun.com, a more well-known website.  So I can log runs.  It has some cool features--maps the route, times it, pace, lap time, etc.  Here's a link to it:  MapMyFitness.com - Regular Run: iMapMyFitness: Sep 25, 2010 4:20 PM on 09/25/2010
• Workout: FGB but with KB snatch instead of rowing, as I don't have a rower.  In honor of FGB5 which I donated to and my housemate participated in.  It raised over $1.3M for LIVESTRONG, the Wounded Warrior Project, and the CrossFit Foundation.