Why I Oughta!!!

AM - CrossFit - Test Day

A. Row 1600 meters for time (6:07)
B. 50 GHD Situps for time (2:40)
C. Max double unders in 3 min (76)
D. Run 800 meters for time (2:56)
E. 1 set Max Pullups (27)

First time doing this test. I missed the first one 2 months ago. GHD's after rows was tough! I still need to work on DU.

PM - Combined track workouts

At CrossFit... 400m warm-up and then a 800m burst (2:56)
At Track... 6x400
1 mile warm-up
6x100 sprint/glides w/ 100 recovery
2x200 (easy 44sec) w/ 200 recovery
6x400 (1:20, 1:25, 1:22, 1:22, 1:22, 1:19) w/ 400 recovery
1.2 mile cool down

Elijah and Britnee came to track. We worked on form mostly during the 100 drills. They did 8x200's while I did my 400's. I am not sure why I had a 1:25 on the second interval. All intervals felt the same!!

Ran to xfit... splits: 7:47, 7:43, 7:25

CrossFit

5 rounds for time:

10 ring dips
10 pull-ups
5 HSPU
10 KB swings (70lbs)
10 box jumps (26")
45 jump rope
15 wall ball (20lbs)

Times: 3:45/3:20/3:28/3:21/3:58 and rest 3:30 after each round

Spin class for 1 hour and right after, Yoga for a hour. No crossfit or running today... my body needs a rest!!

CrossFit
4 rounds for time: (10:48)

400m run
3 rope climbs
+
Push Press 6 x 3 sets

I did a 2 mile warm-up under a 8:00 pace and the intervals were under a 1:30 time. I did one practice rope climb with no legs for support. That was rather easy but it was tough getting down!! I did a progression of weight on the push press... didn't want to injure my shoulders. Did 10 GHD at the end for practice.

Ran with craig and cathy alnog the virgin river trail

Meet up  & Biked 68 miles with friends on the Tour de St George. I climbed Utah hill twice. The first time by myself and then when I found friends out riding the tour we did the hill one more time.

Later that day, Cathy and I did crossfit wod.

60 hand release push-ups
40 wall balls
20 knee to elbow
10 bar dips
20 burpees
40 ball slams
60 Double unders