Why I Oughta!!!

Crossfit drills

After warm-up and some strength work, we did 7 repeats of 200m run and 12 toe to bar. I was running between a 41 and 44 sec. The last set of toe to bars were brutal.

Gunlock Res... I guessed on the mileage. I swam from the dock to the dam, down the length of the dam, and back. I was moving pretty fast!!

My left knee is still sore, so I still can't bike or run yet.

WEEK 1 of CrossFit Endurance

AM - Crossfit

WOD:
 AMRAP 15 min
15 sit-ups
10 wall balls #20
5 ring-Dips ( I used a red band)

Total reps in 15 min = 10.5

PM - Swim (short inverval)

300 yd warm-up, 20X50 (1:00), and 100 IM cool down. My 50's were so easy today. The first 3 reps were at 34 sec, I dropped back to a 36 sec to save myself to the end. The last 4 reps I cracked it to 34 sec and the last rep was 31 sec. I would have been faster on the last rep but I lost my form while trying to really let loose!!! I did 1 hour of yoga after the pool.

Week 1 Day 2

AM - Track - 12X200 - We warmed up with a mile run and 2x100 sprint/glides. Pushed my anaerobic threshold this time. Our splits in seconds were 35, 36, 37, 35, 35, 35, 35, 34, 35, 36, 35, & 34, with a 2:00 recovery zippy walk. Finished with a 1 mile easy run. I am going to feel this one!!

PM - CrossFit:
Warm-up
WOD: 6 2/3 times
12 min AMRAP
5 chest to bar pull
3 thruster #95
75 single under

AM - CrossFit:
Warm-up
Strength:
ME Strict Press
started at #75, 95, 105, 115 max
WOD:
"Diane"
21-15-9 reps for time: 6:39
Deadlift #115
Hand stand push-ups w/ green band

PM - swam 1/2 mile in 14:40 at sand hollow res.

Endurance WOD Bike

Endurance WOD: 15x1/4mile on 1:00
Warm-up 1.6mi @ 6:33
lap 1 total 0.48mi best speed 32.8 Ave speed 28.2
lap 2 total 0.46mi best speed 32.3 Ave speed 26.8
lap 3 total 0.45mi best speed 30.7 Ave speed 26.1
lap 4 total 0.39mi best speed 28.0 Ave speed 23.1
lap 5 total 0.38mi best speed 24.6 Ave speed 22.2
lap 6 total 0.35mi best speed 22.3 Ave speed 20.2
lap 7 total 0.33mi best speed 19.6 Ave speed 18.5
lap 8 total 0.35mi best speed 21.9 Ave speed 20.7
lap 9 total 0.34mi best speed 21.4 Ave speed 19.9
lap 10 total 0.43mi best speed 31.5 Ave speed 25.6
lap 11 total 0.42mi best speed 28.3 Ave speed 25.3
lap 12 total 0.38mi best speed 24.0 Ave speed 22.4
lap 13 total 0.40mi best speed 25.3 Ave speed 23.4
lap 14 total 0.39mi best speed 25.2 Ave speed 22.5
lap 15 total 0.38mi best speed 26.5 Ave speed 22.3
lap 16 total 0.34mi best speed 22.5 Ave speed 19.9
cool down 1.57mi at 6:43

The course was rolling hills and lots of wind. We started with 12 bikers and finished with 5!! This was not easy at all... I wanted to quit at lap 10, and we did an extra by accident!

CrossFit: Recovery Workout

Warmup
3X8 pull-ups
3X10 KB swings #45
3x10 Box Jumps 16"
3X10 toe to bar
FLR on rings (4:00) I did 2 at 2:00 each

No crossfit endurance today

AM - CrossFit

Strength:
DE: Good Mornings  #45 bar, 65, 75 for 5 reps each
5 – 10 min rest…

CrossFit:
4 x 15ft Rope Climbs + 100 KB Snatch (12, 13, 10, 10,5 each arm)

PM - CrossFit Enduance Swim Workout

400 yd warm-up

500 yd time trial in 7:28. my goal was between 7:30 and 8:00. It felt hard the entire time and I struggled with breathing. I know I can swim this faster... sub-7 min

CrossFit Endurance Run

3-mile time trial with 1.5 mile warm-up and 1 mile cool down

Ran 3 miler in 21:12 (splits: 7:10, 7:00, 7:02). My legs were tired to start. I will feel this for a couple days after. We skipped our bike tempo ride and crossfit wod today.... I am just tired!

AM Week 3 of CrossFit Endurance

Strength:
DE: Push Press (4 sets at #95 for 5-7 reps)
5-10 min rest
--------------------------------------------------------------------------------

CrossFit: 3, 5, 7, 9, 7, 5, 3 reps of

Hand Stand Push ups
Toes to Bar
Ring Dips (last 5,3 sets with red band)
Power Snatch 135/95 (#95)

PM

Endurance WOD: Swim 200's

Warm-up: 100 IM, 2x50 @ 40sec, & 100 @ 1:22
Core: 6X200 w/ 90sec rest (2:43, 2:42, 2:43, 2:44, 2:43, 2:45)
Cool-down: 100 IM

Swim goal was anything under 3 min. I was happy to stay consistent on my times. My body was so tired I didn't think I would swim this well. Went to Yoga after my swim for some relaxation!!!

AM - Track Workout 800's

1 mile warm-up, 4X100 sprint/glides, 2x200 at 37sec
Main: 2x800 at 3:02 & 3:10, and 2x400 at 1:31 & 1:29
1 mile cool-down

This was a tough  workout... still tired from yesterday! The plan was 3x800 but I needed more recovery. We did 3 min recovery between each 800 with a 400 meter jog/speed walk.

PM - CrossFit

"Cindy" for 10 min
AMRAP: 5 pull-ups + 10 push-ups + 15 Squats
We finished 10 sets and held a 25lb wt for squats.

AM - CrossFit

Str: ME Sumo Deadlifts (only did 70% str effort at #165)
WOD: 4x100 backwards, 100 forwards immediately into
300 single unders
50 GHD sit-ups
30 KB swings #45
20 box jump 20"

PM - CrossFit Endurance Bike Interval

At Sand Hollow Res... Very Hot and Very Windy!!! And plenty of hills too. I controlled the interval based on 90% of my HR max. I wanted to be above 160 but no higher than 175. The hills, wind and heat made my HR come up much easier!

Splits: 6x2M w/ 2 min spin rest

warm-up - HR 125 ave/1.38mi/6:36min (headwind & rollers)
interval 1 - HR 152 ave/2mi/4:31min (rollers & tail wind)
interval 2 - HR 167 ave/.8mi/4:31min (All uphill - very steep)
interval 3 - HR 163 ave/2mi/4:26min (roller and tailwind)
interval 4 - HR 165 ave/2mi/6:28min (uphill & headwind)
interval 5 - HR 171 ave/2mi/5:09min (uphill/down the steep hill & headwind)
interval 6 - HR 168 ave/2mi/5:41min (rollers & headwind)
Cool-down - HR 148 ave / 1.12mi/5:47min (jumped in lake)

Utah Summers Game Triathlon (1:13:14) Sprint

Swim: 11:57
T1: 1:33
Bike: 35:41 (26 mph ave)
T2: 1:13
Run: 22:47 (7:21)

I was 8th over-all and 1st in Division. We started out at Gunlock Res. I was the first one out of the water which is a hugh accomplishment for me. I have spent the last year doing many drills in the pool so my swim would be easier and more efficient. I held the lead on the bike for more than half the distance, but I knew Steve Olsen and Ryan Duckworth would eventually find me. They are very strong on the bike. Rich Bruin caught up to me just after T2. I knew the run would be my slowest sport today. I was surprised to see that the run out was mostly uphill... ugh!! On the turn-around Craig Coats caught me and with 1 mile left Heath Burchinal slipped past me. I still enjoyed the race and was very happy with my results. The guys loved catching me, and they knew I was an easy target on the run. My knee injury didn't seem to bother me, but the platar faciilis was a minor problem. It was fun to see the Tri-club dominate this race!

These distances were also the prescribed workout for crossfit this weekend. So I get to count this towards following the program this week

WEEK 3

AM - CrossFit:
Warm-up
Strength: DE; sumo Lifts #175
WOD: 5 rounds for time (17:35)
5 clean and jerk #95
15 KB swings #55
25 push-ups

The push-ups were so hard after the KB swings. I was finished after 3 rounds. I was happy to finish all 5!

PM - Swim Drills

Warm-up: 100 IM, 8X25 (0:30), 50 board kick, 50 back kick, 200 free, 100 IM
Core: 10x75 (1:30) times: 52, 53, 53, 54, 54, 55, 55, 55, 54, 53 sec
Cool down: 50 free easy, 100 IM

I swam the 25s med/hard (18s) during warm-up to bring my heart rate up so I would see if this gave me better performance on the 75s. It seemed to work. Knowing I had plenty of time to recover after each interval, I pushed the 75s a little harder. Fun workout!!

Went to yoga class after pool. Lower back, gluts, and hip flexors burned but I did all the holds and poises! Maybe xfit is paying off!

AM - Track - 12X200

Warm-up: 1mile, 4X100 sprint/glides
12X200 with 1:30 recovery: 35, 38, 37, 37, 37, 37, 36, 39, 39, 40, 40, 39.
Cool Down: 1 mile

Started out with the first 7 int really kicking my butt. The workout allows a 3-5 sec variation in intervals. So I backed off a little and that made all the difference to finish and still get a good quality workout. We did this same workout 2 weeks ago and I was hitting 35's consistently!! Next week is 4x1000!

PM - CrossFit:
As many rounds as possible in 8:00 of:
7 Back Squats
7 Chest-to-Bar Pull ups (C2B)

6 rounds with 175lbs the first 3 rounds and then down to 125lbs the last 3 rounds on the squats. I was falling forward from just pure exhaustion!

AM - CrossFit

Strength:
DE: Barbell Rows (7x65lbs, 7x95lbs, 7x95lbs)
5-10 minutes rest
________________________________________
CrossFit:
4 rounds for time of:
9 Lateral Burpees
15 Box Jumps 24″
Row 500m

Time: 15:05  I struggled with the box jumps. Almost tripped over the box a few times.

PM - Lake Workout

Swam 1 mile... felt easy this time. I wasn't as sore as I have been over the past few weeks

 Bike Intervals (6x1-mile with 2:00 recovery/spin)

Warm-up: 1.55 mi @ 6:47 (13.7) HR129
lap1: 1mi @ 2:14 (27.1) HR155 tailwind & rollers
lap2: 1mi @ 2:55 (20.5) HR168 headwind & rollers
lap3: 1 mi @2:05 (29) HR163 crosswind & downhill
lap4: 1mi @ 2:18 (26.1) HR164 crosswind & flat
lap5: 1mi @ 2:29 (24.1) HR164 crosswind & flat
lap6: 1m @2:47 (21.6) HR166 headwind & faults flat
Cool down: 1.8mi @ 13.3

AM - CrossFit:

Strength: ME front squats (wide Stance) #95, 115, 135

WOD: 10:00 AMRAP
10 GHD sit-ups
10 Goblet Squats #45
15 Toe to bar

Finished 5 rounds... the clock ran out during my goblet squats but I wanted to finish out the set. My abs are Sore!!

PM - Swim 800 Time Trial

300 warm-up (100IM, 4x25 on :30, 100 free), 800 timetrial in 12:07 (first half 5:59), 100 IM cool down. I wore my slow shorts and my arms are soooo tired from crossfit!!

5k tempo run... We ran a 3 mile warm-up and then did our tempo run... The course we choose I thought was easy but ended up being long rollers.

warm-up: 3 miles in 24:35 (8:12)
5k tempo: total time = 22:39 (7:19 ave) mile1=7:08, 7:37(uphill), 7:15 (half/half), 0:39(last tenth 6:36)
cool down: 1.9 miles

Bike ride after run... 32 miles at a 18.3 mph ave. We did a 12 mile tempo ride at 20.1 mph ave on big rollers. We were all too tired to try any harder!!! Tough workout week!!!

AM - CrossFit

Str: ME floor press #130
WOD: 9-6-3 for time: 3:22
Push Jerk #95
Dead hang pull-ups

PM - Swim Drills (4x400) with 3:00 recovery

Warm-up: 100IM, 100 free, 8x25 (0:30), 100IM
Core: 4x400 (5:51, 6:02, 6:04, 6:12)

I was just dying during these drills. I did wear my baggy shorts for resistence, and maybe it was the hot room that made it harder to swim. I could not maintain this time! I guess I get a bad swim day every once in awhile!

AM - Track (4x1000) drills

Warm-up: 1 mile, 4x100 sprint/glides, 2x200(35&34)
Drill: 4x1000 w/ 3:00 recovery (3:51, 3:53, XXX, 4:13)
cool down: 1 mile

I started out sluggish. I felt this way last night during our pool drills. I did run my 200's too fast... should have been around a 39 second int. My goal was to hold a 4:00 minute 1000 meter. I was good on the first 2, then I was half way through the third and on pace when my bowels went south!! I did manage to get the 4th int done but at a slower pace. Interval 1,2 & half of 3 was held at a 6:05 pace. 1000's are tough... this makes 800's look easy!!

PM - CrossFit:

4 rounds:
3 power cleans (#135, #145, 155, 155)
10 burpees
rest 4:30 between each set

I did 3 more power clean at 135 to work on technique. I am not popping my hip. And for fun we did a progression on the jump box. I got to 45"

Late AM - Bike Intervals

Spinerval DVD

warm-up, 3x5:00 with 2 min recovery, 3X2:00 w/ 2:00 recovery

The five min intervals were right at anearobic threshold(80rpm cadence/bg wheel). The two min intervals were an extra 5%-10% above anaerobic threshold(90 rpm cadance/bg wheel). I skipped the 3x1:00 all-out... I ran out of lunch time! Lucky me!!!

PM - Crossfit