Why I Oughta!!!

AM - Track Work

WU: 1.5 mi @ 8:30, 4x100 glide sprints, 2x200 (34 & 33s)
Core: 2X400 (1:17 & 1:21), 1x800 (3:01), 2x400 (1:18 & 1:20)
CD: 2x200 (35 & 34s), 1.2 mi @ 7:15

We did a full 400 meter jog for recoveries after the 400's and 800. I didn't want to put too much into this workout with our half ironman coming up this weekend. We had fun with it!!

PM - CrossFit WOD:

For Time: (11:25)
3x:
40 walking Lunges with 45lbs over head
20 ring dips (red band)
1 rope climb
+ (not for time) 50 half moons 45lbs

I thought the walking lunges with my arm straight up above my head holding a 45lbs weight was a beast!! The half moons were a killer!!! I did the half moons in 10 rep increments. I am entering this in wednesday and my hamstrings, gluts and lower back are all balled-up!

CrossFit W.O.D

A.1 10 HSPUs rest 30 sec (Alternate: wall walk for me)
A.2 Barbell bent over row, 10 x 3 sets , rest 1 min (95lbs)

4 rounds of the following:
3x(5 CTB pull ups, 5 burpees)
FLR – 60 seconds
400 meter run @ 50%

Goal is to go unbroken on FLRs for all 4 rounds. This was a fun workout... The FLR's were a break for me so I could continue on... I always liked the plank stuff! I pushed it a little harder than prescribed.... I was racing another guy. He finished a few seconds ahead of me, but he paid the price! :) My total time for the 4 rounds was 19:14. And the 105 temperature didn't seem to bother me much except I had pools of water under the areas I did pull-ups, burpees, and FLRs.

AM - Ran the the last 8 miles of the SG Marathon course. We were suppose to run an 8:00 pace but Heath and John got antsy and pushed the pace. I stayed with them for 3 miles, and then decided to run comfortable. I averaged a 7:35 pace. They didn't finish too far ahead of me. I stopped a few times to drink and my slowest mile splits were the hills. Split 1 & 4 had the uphills. We are all so sore from xfit that our first half mile was a 9:30 pace. It was hilarious to listen to all of us groan and swear from soreness. Splits: 8:19, 7:22, 7:16, 7:42, 7:23, 7:37, 7:31, 7:30

 PM - CrossFit WOD

A1. Deadlift 10 x 3 sets (185lbs)
A2. L-sit holds 30 sec x 3 sets (hang from bar)

B. 5 min Thruster Ladder 1-5. 65lbs (3.2X)
Rest 2 min
C. 5 min KB Ladder 1-5. 55lbs (3.4X)

Utah Half Ironman (total time: 4:58:07)

Swim: 30:06
T1: 2:06
Bike: 2:25:00
T2: 2:13
Run: 1:58:45

Last year my time was 5:13. I saw improvement in the swim, bike, and transition. The run was so hot that by then I was running in the shade and walked in the sun. I jumped in the Provo river to cool off with 2 miles left. I should have done that 8 miles earlier!