Dirt Diva

Friendliness, compassion, and delight cultivate a calm mind. 5k run after crossfit.
Practice the healing power of a compassionate mind. Open your heart to other people without judgment, and radiate the message of delight at having them in your life.
I did the Tabata workout today and a 5k run. I must say this is the best I have ever felt after running 11 Quad. dipsea's. I believe it has to do with my running the Pose method. I have been practicing it for 7 months but it has been hard to stay in Pose during 50 mile and 100 mile trail race's. Since this was a shorter race my form never got sloppy and I continued staying in Pose the whole race. I have only recently become good at running down hill with Pose so the last 7 miles I was able to run down hill fast.
I ran a 5k on the Alameda creek trail and finished in under 30 min. wasn't trying to run super hard but felt great. If I had more time I would of run longer.
Yesterday I did a recovery wod when I got home from Dipsea. It was 3 rounds not for time of: 15-push-ups, squats, abmat sit-ups, dumbell swings and handstand push ups.
I believe doing this after helped in my recovery.


WOD 11/30/2008

Do a tabata of each of the following exercises. Your score for each of the exercises is the lowest number of reps you get in any one round. Add your total for all four exercises.

• Lunge steps
• Abmat sit-ups
• Push-ups
• Sumo deadlift high pull (M:65#/W:45#)
  

If bars availability becomes an issue, the SDHP can be done with a kettlebell or a dumbbell.

My total 36