Why I Oughta!!!

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!!!