Why I Oughta!!!

AM - CrossFit

For Time: 16:58
30 box jumps (step ups 16")
40 walking lunges
50 pull-ups
60 ring push-ups
70 AbMat Sit-ups
80 air squats

My back is still sore so I took it easy on the box jumps. I was suppose to jump 20". The pull-ups were in sections... for more like declining sections of 20, 15, 10, 5. I did the ring push-ups in groups of 15, the abmat I took a short break in the middle, and I did the box jumps, air squats and lunges straight through! Fun workout... my back actually feels better!!

PM - Pool Drills

WU: 500yds of 100 IM, 4x50's with 10sec recovery, and 2x100 (2:00)
Drill: 25x25 with 50 yd recovery (Ave 15-17 sec per 25)
Cool down: 25yds

Workout looked tough on paper but was an easy and fun workout. I tried to do the 25's all-out. Next time I will wear my stretchy shorts and a cap so I can slice the water better and reduce my drag.

AM - Track Workout (6x400)

WU: 1 mile, 4x100, 2x200(36 & 34s)
6x400 (1:19, 1:18, 1:19, 1:20, 1:19, 1:20) with a 200m recovery
Cool Down: 1 mile

Not much to say... I feel I pushed the 400 hard and consistent. Last time I was running them between 1:16 to 1:18.

PM - CrossFit:

21 -15-9 reps For Time: 9:52
Burpees
Back Extensions
Front Squats 115lbs

Prescribed weight on the squats was 155 lbs.... I struggled with the 115 lbs! I focused on technique hoping that strength and speed will come later.

AM - Crossfit: WOD

A. Run 400m x 4, rest 1 min (8:40 total time)

B1. 20 pull-ups, break vertical plane w/ chin, rest 1 min 3x
B2. 15 Thrusters 105 lbs(px), rest 2 min 3x
(toal time: 16:03)

My 400's on the run were averaging a 1:25. We were allowed as long a rest as needed between the A and B sections of the workout. We did B1, rest 1 min, do B2, rest 2 min, and so on. I missed a few rests or only rested 1 min after the thrusters. Man!!! I was tired during the third set!!!

PM - Lake - Brick Workout

AM - CrossFit:

AMRAP for 8:00 of: (7.5 rounds completed)
7 back squats (135lbs)
7 C2B

Compared to 6/21/11 crossfit... I did 6 rounds with 125lbs squats. I could up the weight next time

AM - CrossFit:

For Time: (14:22)
30 box jumps (24")
40 walking lunges
50 pull-ups
60 KB Russian Swings (55lbs)
70 sit-ups
80 air squats

We did this same workout last monday. I was much more soreness on monday and we did 60 ring push-ups instead. My time on monday was a 16:58. Ring push ups are a lot harder to do than KB russian swings.

PM - Ran & Biked

I wasn't going to run today, but after sitting around the house for an hour after xfit, I had the itch to run. Cathy wanted to come but was worried about the heat. I made the deal look better by starting our run at the SG Marathon start and finishing at Veyo pies. Also, the plan was to bike back up to the car or further on if desired. I ran 1 mile tempo runs with half mile recoveries. I carried 2 water bottles to keep me cool. Cathy didn't fair so well. The heat got to her and she barely made it back. My 1-mile splits were 6:53, 6:46, 6:49, 6:21. The first split, I had a small hill to climb, but it felt more like a mountain. Also, I enjoyed a very stiff and dry head wind the entire run!

After we ran back to Veyo, I ate my veyo pie (very yummy!!), and then rode back up to get the car. As I rode upon Baker Reservior I had to stop to cool off. The temperature was well over 90. Fully clothed and with all my biking gear still on me, I jumped into the lake. That ended up being a great idea, but I was mostly dry again within 15 minutes. Only rode 10.2 miles, mostly uphill!