Why I Oughta!!!

AM - Crossfit: "Cindy"

AMRAP in 20:00
5 pull-ups
10 push-ups
15 air squats

I completed 14 sets. I had 8 sets done in the first 10 minutes... the last 10 minutes was a beast!!!! I found the push-ups to be my weak point! Sore arms and shoulders from last weekend at the lake. I should have stayed off the inner-tube!!! :S

PM - Swim (3 x (50yd, 100yd, 200 yd)) Recover time is same as interval swim time.

WU: 300 yds
Core: 50yd in 36s, 100yd in 1:51, 200yd in 2:52
50yd in 36s, 100yd in 1:53, 200yd in 2:51
50yd in 36s, 100yd in 1:50, 200yd in 2:50
CD: 50yds

Then went to yoga class

AM - Track Drills - 3x(200yds, 400yds, 600yds) Recover time same as run time, for example 200yds run time 40 sec, recover 40 sec.

WU: 1 mile and 4x100 sprint/glides
Set 1: 200 in 37sec, 400 in 1:24, 600 in 2:18
Set 2: 200 in 42sec, 400 in 1:30, 600 in 2:21
Set 3: 200 in 41sec, 400 in 1:31, 600 in 2:22

The first set I ran at what I normally run these distances, but with shorter recoveries I couldn't maintain the other two sets. The 600's were the killers... I was ready to die at the end of each one. Everyone doing this drill today had the same effect!! Tough Drill!!!! We did an active recovery between intervals of walking in circles and bounding.

PM - CrossFit

5 rounds
3 front squats 70% of max - 95lbs
6 box jumps 30"
9 cal row
rest 3:00 between each round

round 1: 1:30, round 2: 1:10, round 3: 1:05, round 4: 1:05, round 5: 1:03

For practice: 10 GHD sit-ups

AM - CrossFit:

Strength: Sumo Deadlifts ME 225lbs

WOD: 5-4-3-2-1 for time: 3:20
Deadlifts 165lbs
lateral burpees

I had to switch to deadlift because my shoulder didnt allow me to release pain free on the squat cleans

PM - Lake Workout

Swam half mile at as hard as possible. The wind was a big factor so my time was a little slow of 13:30. We then had a timetrial bike but the wind and the fact that my body was sore and tired, my time wasnt that great. We held a 20 mph average for the first 18 miles, but I was just wiped out on the climb back and in a head wind. We rode 22 miles of hills, wind, and crapy roads and drivers in 1:10 (18.9 mph ave).

CrossFit

Str: ME pull-ups (35lbs)

WOD: AMRAP in 10:00 (5x)
5 hang power cleans 85lbs
10 pull-ups
60 single jump rope

Bryce Cyn Half Marathon

Splits: 7:59, 7:46, 7:05, 7:14, 7:15, 9:00, 7:31, 7:29, 8:11, 8:02, 10:03, 8:37, 7:46

I only had 3 port-a-pottie stops during this race... Can you guess which mile splits they were? My total time was 1:44:41... not my best, but not bad for my first race with GI issues!!