A day made of win

I graduated twice today!

My first graduation was at Crossfit. I finished my last training session. We worked on form for deadlifts, sumo deadlifts, and clean and press. I should back up because there was a good saying written on the dry erase board: Our warmup is your workout. It's no lie. The warmup was 2 sets of hip flexor stretches, 10 situps, 10 squats, 10 shoulder presses, 10 walking lunges, and 200 m rowing. Yeah. THEN the practice for the form. And then the workout. Today was insanely hard:

21 sumo deadlifts
21 pullups
21 squats

18 sumo deadlifts
18 pullups
18 squats

15 sumo deadlifts
15 pullups
15 squats

And the 12 of each, 9 of each, 6 of each, and finally 3 of each. I didn't think I was going to make it through the first round, how I got to the end I'll never know. You do it for time, the idea is to move quickly from each movement to keep the heart rate jacked. I think it took me around 18 minutes (I'm supposed to write it down). I walked out of there feeling like a warrior!

That would have been more than enough of a workout but I got that goal to finish so I hit the treadmill when I got home because tomorrow I'm traveling and my runs (if any) will be short ones on Wed and Thurs because we'll be visiting B's family. I played with speedwork again, it's becoming my favorite way to do the treadmill, and I got in 5.94 miles. OOH-RAH!

After I did the treadmill I opened the mail and got my "diploma" from the NYC Marathon, Class of 2010. I love it! 10:58 pace, baby! So proud of that.



Even cooler, this came!



The picture does not do it justice. I said I was going to order one of these if I ever did a full marathon! I ordered it at the expo and, to be honest, I forgot about it for awhile until it finally showed up on my credit card. It's gorgeous. Thats a real medal so I actually have 2 now. The picture is 5 x 7 so that gives you an idea of how big it is. I have no idea where to hang it though. I'd really like to put this stuff in my basement where my treadmill is but it's a cement foundation and I don't really want to drill holes into the concrete to hang stuff. I'll find a good place somewhere.