Why I Oughta!!!

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

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