Why I Oughta!!!

I just rode the trainer. I threw in some tempo and intervals to mix it up. The tempo intensitiies were moderate and the intervals were hard. Ran 2 miles after on the treadmill.

AM - Crossfit
4 sets of:
A. BB Back rack reverse lunge steps – 4-5/leg; rest 60 sec (45, 65, 85, 85#)
B. 5 minutes for a 5 RM weighted chin up (35 & 40#)
+
For time: (7:46)
100 wallballs (20#)
800m Run

PM - Brick Workout @ WCCC

Swim 1950 yds. 100 IM, 50, 100, 150, 200, 250, 300, 350, 400, 50 breast. My rest between intervals was no longer than 1:30 min.

Bike - HIT class for 1.5 hours. Lots of intervals... 3 sets of ILT's and a 25 min climb out of the seat with the last 5 min doing bursts.

Run - ran 1 min at 6:30 pace

AM- Crossfit
Sterength: 4x10reps DB bench press (30, 35, 40, 50) & 15 Power cleans @ 135#
WOD: 'Annie'
50-40-30-20-10 of:
Double unders
sit-ups

PM - TM speedwork. Have not done much speed work lately. I did 2 sets of 200, 400, 600 on a 1% grade at 9 mph. My recovery was at 6.3 mph for the duration it took me to run the interval. Warm up included 4x100. Played in my basketball game too. Didn't do much

Crossfit

8 min amrap of: (completed 4)
10 front squats (95#)
10 sit ups
10 ball slams (20#)
Rest 3 min

8 min amrap of: (completed 5)
10 Air squats
10 Toe to bars
10 burpees
Rest 3 min

8 min amrap of: (completed 7+100m)
100 meter run
5 hand stand push ups 
10 box jumps (24")

I sure was sore when I started this workout. I feel better and a little more loose than when I started.

Biked on trainer. 10 min warm-up in easy gear, 20 min tempo in medium gear, 10 min easy spin. Ran 2.5 miles transition on the TM. Started at 6.6 mph and increased speed every quater mile by 0.1 mph. After mile 2, ran 8.0 mph for 400m, and cool down 400.

Ran 9 miles with Heath and Craig on the IM course. It's just one big hill course! Craig pushed us... now that I'm done I'm grateful he pushed us!

Went to crossfit right after. 3 sets of 20 kb snatches (10 per arm), 30 sit-ups, 400 run.

Bike ride in the afternoon from bluff street church to sand hollow reservoir and back. We did 44 miles in 2.5 hours.