Why I Oughta!!!

AM Week 3 of CrossFit Endurance

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