Running 23:00 [4] 3.2 mi (7:11 / mi)
shoes: NB 1400
With Paul after Crossfit. Up 130th to Bridle Trails and then back.
Core workout 45:00 [4]
First time at Crossfit, with Paul J. Whoa. Started off with some warmup moves and weights, then: 2 x { a) 3' of burpees; b) 6 x [7 squats, 5 box jumps]; c) 3' of double under jump rope; 2' rest; d) 8x Tabata v-ups (OUCH): 20' on, 10' off}, 2' rest between the sets. Really tough.