Why I Oughta!!!

AM - CrossFit:
Str: DE Sumo Deadlifts (185bls) 3reps/2sets
WOD for time: (18:48 total)
row1000
50 thrusters @45lbs
40 hand-release push-ups
30 KB swings 45lbs
20 Burpees
10 pull-ups
row1000

PM - Swim Drills 25x50 (1:00) Averaged 39 sec with a few 38's. 400 warm-up of 100IM, 100 free, 4x25, 100 free; Core: 25x50, 150 cool down

Yoga Class... I actually was sweating this time. My legs may be sore now! But my core is definitely stronger

Crossfit:

3 rounds for time of: (10:18)
150 single unders
21 KB swings (45lbs)
15 OHS (65lbs)

Worked on double unders and did 10 GHD's

No track today... feel tired!

Crossfit:

Strength: DE Barbell rows (45, 55, 65, 85lbs)
                Practiced double unders
WOD: AMRAP in 12:00 of:
15 push-ups
15 Box jumps 24"
15 Toes to Bar

Finished 5 sets.... That was a very hard workout. The box jumps took the wind out of me so when I moved on to T2B I had nothing left!!!

No lake today... No swim.... No bike... I went to yoga after crossfit... I was exhausted during yoga. I just wanted to lay down on the ground!!!

We decided to run our 6x1000 intervals on the St George Marathon route. Warmed up for 1.3 miles and then we hit the intervals. I was still feeling a little tired and sore from crossfit this week, but I am still happy with my performance. I did 2 minute recoveries between each 1000. My recoveries were mixed walks to drink and runs of 7:30-8:00 paces. Cool down at 7:45 pace for 1.3 miles. I'm going to feel this one!!!!!

1 int - 4:15min (6:35)
2 int - 4:15min (6:34)
3 int - 4:08min (6:24)
4 int - 4:11min (6:29)
5 int - 4:20min (6:44)
6 int - 4:25min (6:48)

 PM - CrossFit: WOD

A. 3 rounds for time: (9:31)
Run 400 m
10 Power Snatch – 95lbs

B1. GHD Sit-up – 15 reps x 3 sets, rest 60 seconds
B2. GHD Raise – 15 reps x 3 sets, (adv. use weight) rest 60 seconds
B3. Pushups – 15 reps x 3 sets(adv. do weighted pushups) rest 60 seconds.

AM - CrossFit: "Fran"

21-15-9 for time of: 7:45
Thrusters (65lbs)
Pull-ups

I started out my first 10 of 21 thrusters with 95lbs... too much weight so I switched to 65lbs.