Why I Oughta!!!

AM - Crossfit:

For 15 min AMRAP we did 3x15' rope climb, 10 KB swings 45lbs, and 20 push ups. I only got in 4 rounds. The first round was a breeze and then I went downhill from there! That was a hard workout!!!

We then spent the rest of the day at the lake with my family. We rented wave runners and brought all our water toys... We had a Great Day!!! I wish I knew how to post the group picture of our day on the lake. I have never seen my entire family this happy all at the same time!

Our 10K tempo/time trial run... I just ran the best I could. I wanted to quit after mile 2 but kept the pace. I warm up the first half mile of my first mile split and cooled down the last half of my last mile split. I was absolutely dying the last 1.5 miles of that TT. I know I can get comfortable running that pace. If I can just dump some weight that would help. I'm over 190 lbs... I need to be down between 175 to 180!!!

Splits: 8:05, 6:56, 6:54, 6:55, 6:50, 7:04, 8:03

Happy Independence Day!!!

Started the day with the 5k Freedom Run in Bloomington.... My body is very sore from saturdays run and last weeks crossfit. I started out slow the first mile and then picked it up into a 7:00 pace. Total time was approximately 25 min. I didnt run with my garmin, but the had a finish clock. I didnt pay very close attention to it since I started about 30 seconds after the gun went off. My 13 yr old was having wardrobe malfuctions!! We hurried to crossfit after the race!!

CrossFit:

"Annie"
50-40-30-20-10
sit-ups
double unders

Since I can't do double unders yet, I had to do 3x the reps with the jump rope... 150-120-90-60-30. We skipped the strength part of "good mornings" because my back and gluts are very sore!

AM - Track @ Snow Cyn HS (8x400)

WU: 1.5 miles
4x100 sprint/glides
2x200 (36&35sec)
Core: 8x400 with 2min recovery (200m)
Splits: 1:23, 1:25, 1:29, 1:25, 1:30, 1:27, 1:28, 1:29
2x100 barefoot increasing speed every 20yds on the football field
CD: 1 mile

I was still a little sore from last week, and tired from staying up so late. I also ate really crappy last night too!! I was surprised by my times today. The 200's and 400's were faster than normal. I tried to keep the 400's closer to a 1:30 and I bounced around a little on my times. The protocal allows for a 3-5 sec deviation on the intervals... so I did okay!

PM - CrossFit

12-15-21-15-12 for time of:

Box Jumps 24″/20″

Handstand Push Ups

Deadlifts 185/12

Yoga Class... thats what we did today for our 21 yr anniversary. And El Pollo Loco for dinner. :D

AM - CrossFit:

3 Rounds for time: 14:30

10 toes to bar
12 turkist get ups (25lbs)
400 m run

Crossfit intervals during the WOD... Had to run 400 m 4x included during the strength training. The first 400m was during the warm-up.

Evening Swim... wanted to see what my shoulder would feel like. Wasn't too painful, only the backstroke bothered it!

WU: 100 IM, 100 Free, 6x25yds on 1:00 (19sec ave)
Core: 6x50 on 1:00 (38sec ave), 6x100 on 2:00 (1:23 ave)
CD: 200 yds free easy

Biked with Cathy and Tige from sand hollow res. to virgin and back (35 miles). This was more of a leisure ride. No run...

AM - Crossfit: "Cindy"

AMRAP in 20:00
5 pull-ups
10 push-ups
15 air squats

I completed 14 sets. I had 8 sets done in the first 10 minutes... the last 10 minutes was a beast!!!! I found the push-ups to be my weak point! Sore arms and shoulders from last weekend at the lake. I should have stayed off the inner-tube!!! :S

PM - Swim (3 x (50yd, 100yd, 200 yd)) Recover time is same as interval swim time.

WU: 300 yds
Core: 50yd in 36s, 100yd in 1:51, 200yd in 2:52
50yd in 36s, 100yd in 1:53, 200yd in 2:51
50yd in 36s, 100yd in 1:50, 200yd in 2:50
CD: 50yds

Then went to yoga class

AM - Track Drills - 3x(200yds, 400yds, 600yds) Recover time same as run time, for example 200yds run time 40 sec, recover 40 sec.

WU: 1 mile and 4x100 sprint/glides
Set 1: 200 in 37sec, 400 in 1:24, 600 in 2:18
Set 2: 200 in 42sec, 400 in 1:30, 600 in 2:21
Set 3: 200 in 41sec, 400 in 1:31, 600 in 2:22

The first set I ran at what I normally run these distances, but with shorter recoveries I couldn't maintain the other two sets. The 600's were the killers... I was ready to die at the end of each one. Everyone doing this drill today had the same effect!! Tough Drill!!!! We did an active recovery between intervals of walking in circles and bounding.

PM - CrossFit

5 rounds
3 front squats 70% of max - 95lbs
6 box jumps 30"
9 cal row
rest 3:00 between each round

round 1: 1:30, round 2: 1:10, round 3: 1:05, round 4: 1:05, round 5: 1:03

For practice: 10 GHD sit-ups

AM - CrossFit:

Strength: Sumo Deadlifts ME 225lbs

WOD: 5-4-3-2-1 for time: 3:20
Deadlifts 165lbs
lateral burpees

I had to switch to deadlift because my shoulder didnt allow me to release pain free on the squat cleans

PM - Lake Workout

Swam half mile at as hard as possible. The wind was a big factor so my time was a little slow of 13:30. We then had a timetrial bike but the wind and the fact that my body was sore and tired, my time wasnt that great. We held a 20 mph average for the first 18 miles, but I was just wiped out on the climb back and in a head wind. We rode 22 miles of hills, wind, and crapy roads and drivers in 1:10 (18.9 mph ave).

CrossFit

Str: ME pull-ups (35lbs)

WOD: AMRAP in 10:00 (5x)
5 hang power cleans 85lbs
10 pull-ups
60 single jump rope

Bryce Cyn Half Marathon

Splits: 7:59, 7:46, 7:05, 7:14, 7:15, 9:00, 7:31, 7:29, 8:11, 8:02, 10:03, 8:37, 7:46

I only had 3 port-a-pottie stops during this race... Can you guess which mile splits they were? My total time was 1:44:41... not my best, but not bad for my first race with GI issues!!

AM - CrossFit:
Str: DE Sumo Deadlifts (185bls) 3reps/2sets
WOD for time: (18:48 total)
row1000
50 thrusters @45lbs
40 hand-release push-ups
30 KB swings 45lbs
20 Burpees
10 pull-ups
row1000

PM - Swim Drills 25x50 (1:00) Averaged 39 sec with a few 38's. 400 warm-up of 100IM, 100 free, 4x25, 100 free; Core: 25x50, 150 cool down

Yoga Class... I actually was sweating this time. My legs may be sore now! But my core is definitely stronger

Crossfit:

3 rounds for time of: (10:18)
150 single unders
21 KB swings (45lbs)
15 OHS (65lbs)

Worked on double unders and did 10 GHD's

No track today... feel tired!

Crossfit:

Strength: DE Barbell rows (45, 55, 65, 85lbs)
                Practiced double unders
WOD: AMRAP in 12:00 of:
15 push-ups
15 Box jumps 24"
15 Toes to Bar

Finished 5 sets.... That was a very hard workout. The box jumps took the wind out of me so when I moved on to T2B I had nothing left!!!

No lake today... No swim.... No bike... I went to yoga after crossfit... I was exhausted during yoga. I just wanted to lay down on the ground!!!

We decided to run our 6x1000 intervals on the St George Marathon route. Warmed up for 1.3 miles and then we hit the intervals. I was still feeling a little tired and sore from crossfit this week, but I am still happy with my performance. I did 2 minute recoveries between each 1000. My recoveries were mixed walks to drink and runs of 7:30-8:00 paces. Cool down at 7:45 pace for 1.3 miles. I'm going to feel this one!!!!!

1 int - 4:15min (6:35)
2 int - 4:15min (6:34)
3 int - 4:08min (6:24)
4 int - 4:11min (6:29)
5 int - 4:20min (6:44)
6 int - 4:25min (6:48)

 PM - CrossFit: WOD

A. 3 rounds for time: (9:31)
Run 400 m
10 Power Snatch – 95lbs

B1. GHD Sit-up – 15 reps x 3 sets, rest 60 seconds
B2. GHD Raise – 15 reps x 3 sets, (adv. use weight) rest 60 seconds
B3. Pushups – 15 reps x 3 sets(adv. do weighted pushups) rest 60 seconds.

AM - CrossFit: "Fran"

21-15-9 for time of: 7:45
Thrusters (65lbs)
Pull-ups

I started out my first 10 of 21 thrusters with 95lbs... too much weight so I switched to 65lbs.

AM - Crossfit

AMRAP for 10:00

20 push-ups, 10 hand-stand push-ups, and 5 push jerks 65lbs

I finished 4 sets... so much upper body that I was done after the first set. I think my arms are still sore from saturdays crossfit.

PM - Swimming Drills:

WU: 100 IM, 2x100 free easy, 4x25 on 0:30 (ave19sec)
Core: 4x75 on 1:30, 100IM,  400 free on 7:10

I was so exhausted and my arms were worn-out from morning crossfit. We just did too much upper body today. Cathy and I went for chicken salads instead of yoga class... we felt much better after our meal!?

AM - Track

BLURG!!!! We argued whether to do 6X200 & 6x400 or 6X1000.... we compromised on 2X200 and 4x1000. I'm not sure if that was any better! I wanted the shorter distances! :) I was dizzy after that last 1000, but I ran a strong cool down mile at 7:19 pace.

1-mile warm-up, 2x100 sprint/glides, 2x200 (41 & 39sec) w/ 1:00 recovery, 4x1000 (3:52, 3:53, 3:59, 4:06) with 3:00 recovery, 1 mile cool down

PM - Crossfit

4x15' rope climbs
300 jump rope
4x15' rope climb
300 jump rope

AM - Crossfit:

Strength - DE box squats 5 reps each at 95lbs, 115lbs, & 135lbs

WOD - 5 rounds of 3:00 AMRAP
5 burpees
7 box jumps 24"
9 power cleans 95lbs
Rest one minute between each set
Complete 10 sets and almost an eleveth. Stopped on the 5th box jump. My legs were so tired I missed the box a few times. I was getting jump-shy everytime I started box jumps after the burpee.

PM -

Tempo Run - Last 14.5 miles of the St George Marathon route. The last mile was tough. I think mentally I see this last section of the course and I want to quit. We will run this last section more often. 

Splits: 8:16, 7:45, 7:34, 7:27, 7:23, 7:31, 8:01, 7:38, 7:47, 7:43, 7:38, 7:32, 7:52, 8:09

CrossFit:

Strength - Ring Dips

WOD - AMRAP for 15:00 (5x and 10 more squats)

10 Back Squats (125lbs)

15 KB Swings (45lbs)

20 GHD Sit-ups

AM -  5k time trial run.

I didn't really run a time trial, but I pushed my body as hard as possible. Last nights squats and GHD's impacted my run. I pushed hard so I still got the benefit of the TT. Started my warm-up for 0.65 miles at 7:37 pace, ran 3 miles at a 6:48 pace, and finished to worthen park with an 8:37 pace.

Crossfit: we did 7 broad jumps (quality jumps for distance) and 12 Burpees (AFAP) 3 times. That was a tough workout!!!