Why I Oughta!!!

AM - Crossfit

5 minute amrap – completed 3 rounds
5 Power Snatch, 75lbs
30 double unders

3 minute rest

5 minute amrap – Completed 6 rounds
7 KB Swings 53 lbs
10 box jumps, 24″

3 minute rest

5 minute amrap – completed 5 rounds
5 clean and jerks, 95lbs
5 T2B

PM - Running 11

Tempo run with Craig and Heath... WOOF!!! I wasn't ready for this one. First, Craig said we were running a flat course and then he said he had to run in his zone 1 HR. Perfect!!! I was in!! Well, that was zone 1 for the first 3 miles and then he pushed into his zone 2 for the next 7 miles. And, the course was hills... AHHH!!! My legs muscles are still twitting. But, I stopped at the Costco for a comfort polish dog and coke. I'm good now!! :)

Splits: 8:47, 8:24, 7:48, 7:04, 7:56, 7:29, 6:48, 7:10, 7:19, 6:50, 8:06

The pace was all over the place due to the hills, but intensity was consistent. This old dogs HR zones are not the same as the young pups. I think I was closer to my zone 3.

AM - Crossfit

A. Back Squat Cluster 2.2.2 x 3 sets; rest 10 seconds, rest 3 minutes (135, 155, 155lbs)
+
For Time:
40 Front Squats @ (135lbs). Bar must be taken from the ground.
*every time you drop the bar do 20 Sit ups
(completed 60 sit-ups)
+
Max Handstand Holds x 3 sets

Ran a zone 1 HR with Craig, Heath, John, and Colleen. We did 2 loops of the IM course. I never thought about it before until one of my friends from up north stated the comment that St George is not flat. Unless someone drives you to the top of a hill, we run hills and rollers all over this place!!! This explains why I dont have a consistent pace since this run was about HR zones. The two slow paces in the middle was our run from 700 So. to the top of Bluff.

Splits: 8:48, 8:43, 8:16, 8:11, 8:06, 8:46, 8:31, 8:03, 8:10, 7:45, 8:00, 7:54, 7:51, 7:52

Biked Utah hill and the Veyo loop with Craig, Heath, and Colleen. I was not into this ride today. Feeling a little tired and sore from this last week. But WOW!! We climbed a lot today!!!! Transition run for 4 miles (8:00) after our 62 mile hilly, windy bike ride. Had to indulge in a burger and tacos at the Crack in the Box!

AM - 2 mile TM run at a very easy pace. Oh... I ate too much yesterday!!!

Crossfit

Strength work: Clean & Jerks & deadlifts

WOD: 5 rounds of:

5 deadlifts 185lbs
7 T2B
9 Weighted squat (thruster style) 45lb KB

PM - Ran from work up to the Mall area for my daughter's piano recital. It was ALL uphill and I felt it too. I forgot my garmin but I used the mapmyrun app on my phone to track my run. That's a handy device. The map and profile information is impressive!! Ran 9.2 miles at a 7:37 ave pace.

I need my yoga class tonight!!!

AM - Crossfit

20 TGU (44lbs)
150 DU
50 push ups
1 k run
+
3 min FLR

1 mile warm-up (8:50), crossfit w/ 0.6 mile run(8:00), 2.4 mile run (8:40)

PM - Swim drills (1900)

Lots of kicking drills... Man, my abs hurt!!!!

AM - Crossfit

60 sec. amrap squat cleans, 95#
60 sec. amrap burpee box jump, 20″
*rest 2 minutes x 4 sets
+
30 Jump Squats
20 unbroken kb swings, 55#
10 unbroken thrusters, 65#
*rest 3 minutes x 2 sets

PM - Interval run on the Virgin River trails... Very warm evening and tough intervals with Craig! The goal was to hold the fast intervals at a 6:00 pace. 2 mile (7:45) warm-up, 3x800 @ 3:03, 3:00, 3:02 with 800 recovery at 8:00 pace, 4x400 @ 1:31, 1:32, 1:26, 1:30, and 4 mile (7:45 pace) cool down. My cool down was longer than I had anticipated, but that's how far I was away from my car!

AM - Crossfit

A1- Front Squat 4 x 4 sets; rest 30 seconds (65, 95, 115, 135)
A2- SA DB row, 8/side x 4 sets @ 40X0, rest 2 minutes (35)
+
25 K2E
10 Front Squats @ 135
25 T2B
10 Front Squats @ 135
25 K2E
10 Front Squats @ 135

PM - Easy run with Cathy and Tige. Needed this run to work out the tightness and fatigue from all the leg work I've been doing with xfit.

We met up at 4:30am and I ran with Craig, John, Heath T., Heath B., and Colleen. We pushed a good pace and of-course we had to run a hilly route!! The slower splits were our climbs. The first climb was main st and diagonal st, second was tonaquint rd, and then from the dixie ctr back up main st.

Splits: 8:50, 7:50, 7:32, 7:34, 7:29, 7:26, 7:47, 7:48, 7:38, 7:35, 7:41, 7:48, 8:00

Ran easy with Cathy's running group. John joined me since I was coming and his wife was running too. Very nice run and recovery!! We ran the same route from yesterday, but cut out bloomington.

splits: 9:49, 8:31, 8:31, 8:44, 8:36, 8:23, 8:35, 8:51, 9:06, 9:02, 9:10, 7:52(0.2)

They complained that I was speeding up the pace... Heehee!! This group is a 10:00 pace group.

AM - Crossfit

A1. Bench Press 4.3.2.3.4, rest 30 sec (165lbs)
A2. AMrepAP unbroken Strict Pull-ups X 5, rest 2 min
+
12 min EMOM:
3 push Press (115lbs)
6 KB swings (63lbs)
9 games push-ups

My warm-up had a 1.5 mile very easy run. I made it through 8 rounds and then the last 4 rounds was just finish and not worry about starting each round on the minute. Very tough workout... I was laying on the ground after this one!!

PM - Intervals (7x800)

Speed work with Craig on the Virgin River Trail. We did 7x800 at 5k pace with 800 recovery. 2 mile warm-up (8:19) and 1.5 mile (7:56) cool down. It started to rain after our 3rd interval so we were committed to finishing this thing!! We found headwinds and rain in our face until our turn around in bloomington. The last 3 intervals were nice with the wind and rain at our backs. The last interval was a mess since I had to jump 2 construction fences blocking the trail. I missed the first fences and fell to the ground. I jumped back up since I was in the middle of an interval. I blame the rain for that little mishap. And that slowed my time by 5 seconds. I guess I'm not as graceful and youthful as I use to be?!?!

Splits: 3:15, 3:13, 3:11, 3:10, 3:11, 3:11, 3:17 (recoveries were 8:30's)

AM - Crossfit

Power cleans (135, 145, 165)
+
"Cindy"
20 min amrap
5 pull-ups
10 push-ups
15 squats

I completed 16 rounds and 5 additional pull-ups. My best is 18.

PM - Recovery run on the TM. Every quarter mile I upped the speed 0.1. Started at 6.5 mph and turned back down after 8.0 mph(mile 4). When I got down to 7.0 mph I held the speed. Just another game I play to stay sane. 8:00 ave pace

AM - Crossfit "anne" for time: 50-40-30-20-10 reps of DU & sit-ups. Totals ended up being 150 sit-ups and 150 double-unders in 11:30 time. I would have been faster but I had to share a jump rope. But my DU's are becoming more consistent. My longest run of DU's was 36.

PM - TM tempo run... Rainning outside again, and this time it's a freezing rain. Ran 2 mile warm-up, 7 mile tempo, and 1 mile warm down. (mile splits: 8:30, 8:00, 7x7:20, & 8:25) The only thing I ready dread about the treadmill is that my sweat doesn't dry off. My shoes fill up with water and I chafe really bad. This time I had blood running down my leg from the chafing! Errrrr!!!!

Crossfit

A. Hang Power Clean (135lbs) Cluster, 2.2.2 × 4 sets, rest 15 sec., rest 2 minutes.
+
5 rounds for time:

15 Box jumps 24"
15 KB Swings 53lbs
+
3:00 DU (94x)

Run-swim-run

Not sure it was that great of an idea when I started my second run. My calves locked up that first mile, but then everything started to move smooth again. The first run was 4.8 mile loop(7:55). Swam 2300 yds of drills: 20x25, 3x250, 10x50 with 10 & 15 second recoveries between reps. The second run was 10.5 miles (7:40) up to snow cyn and back. Lots of rollers and climbing up to snow cyn. But a nice glide back to the pool. I had 1 mile that was too fast by mistake. My mind was wondering. I was trying to hold the pace just under 8:00 going up and no faster than a 7:30 coming back.

Mile Splits: 8:41, 7:48, 7:42, 7:41, 7:40, swim, 8:12, 7:44, 7:47, 7:54, 7:44, 7:42, 7:22, 7:35, 7:32, 7:36

Transition run after our 50 mile bike on the Veyo loop. John pushed a tough pace with very tired legs. That last 0.4 miles was brutal... All uphill!!!

Mile Splits: 8:04, 7:47, 7:52, 7:46, 7:37, 7:34(0.4)

Ran 5 miles (8:00) from home to the Rec Ctr with a nice gradual uphill. Did a little strength routine of strict pull-ups and bar dips. Then I ran another 5.5 miles on the TM at an 8:00 pace(7.5mph). Cathy and the kids joined up with me at the rec ctr. We did a hamburger binge at the Carls Jr after my TM run.

I did an experiment on the TM. I heel striked one mile and I was almost dead on with 8 minutes on an 8 pace. But when I switched to toes strike on the next mile, I knocked off 10 seconds per mile at the same pace. I did this twice each time to make sure. The things we do to keep ourselves entertained on the TM.

This afternoon I ran 3 miles easy (8:35) with Cathy and Kristal... Mostly downhill..

AM - Crossfit

A1. DL, 15 x 4 sets TnG reps, rest 30 seconds
A2. Push ups AMRepsAP x 4 sets, rest 30 seconds
A3. KB swing, 25 UB 70/45# x 4 sets, rest 30 seconds
A4. Pullups AMRepsAP x 4 sets; rest 3 minutes
+
B. Sit ups, 100 for time

DL @ 155lbs, Pushups (36, 28, 25, 23reps), KB @ 62lbs, and Pull-ups (12, 10, 10, 9). The KB swings and the pull-ups were the hardest today. I did all 100 sit-ups straight through (2:40)

PM -

Crossfit (half mile warm-up run)

Build up to a set of 7 TnG hang power cleans in 8 minutes (95, 105, 115, 125, 135, 145, 155)
+
7 hang power cleans – tough reps but fast (135lbs)
400 m run (time: 1:35ish)
*rest 90 sec. x 6
+
1 min DU
1 min rest x 3

Ran from home to Dixie College and caught a ride back home with Cathy. I feel like I haven't done anything for days. It was nice to get out for a run. Mostly uphill. Mile splits: 8:00, 7:42, 7:41, 7:42, 7:36, 7:28, 7:48

Fun and easy 26 mile ride with cathy and kristal

Warm-up 2.1 run (8:11) before the half marathon.

Dog town half marathon.... Ran the first 5 miles at a 6:45. Mile 6 and 7 had some climbing, and then mile 8 was another burst down the hill around a 6:30. The rest of the race was false flats, one long beastly climb, and flat terrain. This was a PR by almost a minute. My garmin showed a shorter distance but we ran through a narrow cyn and my watch chimed that I had a weak signal. This was more difficult than I had anticipated so I will take the PR. (6:52 ave pace)

Ate at Carl's Jr and then dropped Cathy off at her rehearsal. She needed the car to get home, so I ran another 4.2 miles home. The first mile was the killer trying to rearrange the burger, fries and 6 cokes in my stomach. I just ran by how I felt, didn't watch the garmin, and it felt great!!! I guess I didn't run hard enough during the race! (7:30 ave pace)

AM - Crossfit with 1 mile run WU

5 rounds for time:
15 hang power snatch, 75lbs
50 double unders
400 meter run
+
Hollow rocks – 3 min (accumulated) and 1 min FLR

PM - Run/yoga

Ran 5 miles to rec ctr, 1-hour of yoga class, and ran 5.2 miles home

Mile Splits: 7:58, 7:43, 7:48, 7:38, 7:36, yoga, 7:50, 7:55, 7:44, 7:32, 7:29, 7:36

Crossfit

Back Squats (135lbs) 5-4-3-4-5 reps, rest 10sec
HSPU 6 reps X 5 sets, rest 2 min
+
4 rounds of:
40 DU
12 thrusters (75lbs)
12 C2B
rest 3 min between rounds

This was suppose to be a 14 mile interval run of 2 mile warm-up, 10x1200 on 6:15 pace with 400 recovery, and a 2 mile cool down. Well... lucky for me craig was still sore from the dog town half last saturday and after our second interval he had to shut it down due to a very tight hamstring. I wanted to quit after the first 2 intervals because the intervals fell on hills. Every recovery hit the flat or down hill. I was surprised I could hold the pace on those uphills. We ran easy back to the cars.