Hit It.

Run 3 miles (30 minutes).
Felt great with this run. Really focused on Pose form and keeping my pace up. I told myself I'd really go for 15 minutes, and the pace felt so quick for those 15 minutes. Feels like maybe there is a way to push my min/mile average up: next time I will pace run for 17 minutes, and just keep increasing.

Then, once I ran the circuitous 5K route to the gym, I did my workout:

Pull-ups 3 x 6 (just cause I need to work on pull-ups)

Crossfit WOD: Back Squats 5 x 5
Bar x 10 WU
85 x 5
95 x 5
115 x 5
135 x 5
145 - failed
145 x 3 & Called it good.

Pull-ups 3 x 8 (8 pull-ups! PR! PR! Yeah!)

So, while I'm super happy about getting 8 pull-ups before my grip gave out on me, I think these squats were rather pathetic. I weigh 155, so there is no excuse for failing on a 145# lift. Yes, squats are hard, but I can't help feeling like maybe there is a form defect in my lifting that becomes a problem under weight. Must work on this. I'm thinking about coughing up the cash and going to Rip's Basic Barbell Cert next time it's around Seattle....I want to learn perfect form on the Oly lifts and I'm beginning to realize that expert instruction is probably the only really effective way to do that. I keep nagging the trainer at the gym who is into Crossfit to schedule me for some one-on-one, but so far he's not putting me in his appointment book.

After the squats, I ran/walked home (12 minutes, mostly walking, mostly uphill).