Why I Oughta!!!

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...