Why I Oughta!!!

Swim (pool)

Warm-up: 100 IM, 2x250 (3:00 & 2:50)
Core: 10x50yds held on 39sec
100 cool down

Arms were tired and I just seemed to be out of sync!! I have been away from the pool too long!! :S Afterwards, I did some muscle-up drills at the crossfit gym. I was able to do one muscle-up... Very exciting!!! But, too tired to repeat another. I will have to keep trying at it later this week!

Crossfit (on my own)

Strength work: Snatch Balance 5x3sets, rest 90 sec, build weight

WOD: run 1 mile (7:10)
40 declined sit-ups
100 24" box jumps
40 K2B
1 mile run (7:10)

I had to modify this workout. Since I didn't have a good pull-up bar I switched the 40 T2B with declined sit-ups. I found a platform to do my jumps. That was tough!!! I did those in sets of 25 reps. The knee2elbow I modified with a towel hang K2B 10 reps/20 hip extensions holding 25lbs, 10 more k2b towel hang. I through-in the 1 mile runs since I ran them on a treadmill. The actual distance was 800 meters. I did a 1 mile warm-up before the strength work. My snatches were eventful... I lost my balance on the 105lbs set and dropped the weighted bar to the ground. Scared everyone in the gym with the loud crash of metal weights!!

Did a light strength workout of clean & jerks. Went to 30 minutes of spin class... kept up a high cadance the entire time.

AM - Craig & I ran (8:00 pace) the loop around the virgin river trail... We were too tight to run any faster. WOW!! It was cold!!!

PM - Easy Swim Workout

Warm-up: 2x100, 200, 100 kick drills, 100
Core: 6x50 (40 sec), 300 cool down

CrossFit (on my own)

4 rounds:
400 mter run on TM
20 wall ball
7 HSPU

SHAC Turkey Tri Relay (Sprint Distance)

I had the bike portion. I had the second fastest bike time on a very hilly course. I keep Ryan in my sights so he didn't blow me away... he finished 13 seconds ahead of me. My relay team was Sterling on swim, Me bike, and Craig on run. Our total time was 53:46. The second team was 54:22 (Jamie, Heath, John), and third was 56:12 (Breanna, Ryan, Natalie)

Later in the day, Heath, John, ans I ran the rollers on the Mesquite Marathon Course. We ran mile 15 to 23. We averaged a 7:17 pace... heath really pushed us hard on the uphills. My slowest hill was a 8:00 pace just before the city of mesquite.