Why I Oughta!!!

Ran as part of the crossfit wod. The xfit called for a 1k row TT after the "fran" wod. Since I don't have access to a rower I modified with a half mile warm-up and 3.5 miles on the TM after the wod. The "fran" wod is 21, 15, 9 reps for time of thrusters and pull-ups. I didn't have a good pull-up bar so I did strict pull-ups... woof!!!

Met up with Craig later for drills at the pool. The workout called for 400 free, 100 kick, 8x50 on 0:50 all-out, 8x200 with 20sec recovery. I did my 200's on 3:04/3:05/3:06/3:07/3:08/3:08/3:09/3:09.

Lunch time run from work on my bloomington loop route. No garmin again, only a stopwatch that I left at the start. I figured I would just run comfortable; was hoping for an 8:00 average pace. I must have ran a few miles faster than expected! Average pace = 7:29 (time=38:50)

Evening... CrossFit (on my own)

A1. Hang power cleans 6 rep X 3 (95, 105, 115 lbs)

B. AMRAP for 15 min (8x)

10 bar dips
15 sit-ups
30 DU (or 90 SU

3000 yd swim drill... 500 WU, 5x50 kick, 5x50 pull, 500, 400, 300, 200, 100 with increased intensity as we worked down to the shorter distances, 500 WD. My times were okay... 500 was a 1:36/100yd, 400 (1:34/100yd), 300 (1:31/100yd), 200 (1:31/100yd) and 100 (1:21). My 200 was too slow... should have hit a 1:27-1:29/100yd. Maybe I should stop wearing my baggy board shorts for pool drills. :) Burt always says I am the best thing in a speedo!!

Didn't run or xfit today... too tired!

Forgot my garmin again.... Good thing I have this set route from work, just started the stop watch. I worked on engaging my hamstrings more than the hip flexor. I thought I was running easy but ran it at marathon pace... even with wind I was surprised by my speed. Average pace = 7:17 (5.3mi in 38:35). 

I guess I have another run tonight since Cathy won't give me a ride home. The weather is lookin a little frightful!! :p

3 mile warm-up with brit and elijah before I did xfit in the garage with all the kiddies. We had 200 meter sprints at the end of each set, so I added that to my run. I had to modify the kids lifts by having them deadlift kettlebell weights. The set consisted of:

5 deadlifts (190 lbs)
10 burpees
15 KB swings (55 lbs)
200 meter run

Crossfit

A1. Front Squats 2,1,2,1,2,1 reps
A2. Wt pull-ups 3,3,3,2,2,1 reps
Rest 2 min
8 min AMRAP of:
5 T2B
10 OH lunges walk with wt arm straight up

1 mile WU on the TM, and then the usual xfit WU. Front squat wt started with 90lbs and on each 1 rep I bumped it up 50 lbs. (Wts: 90,140,100,150,110,160) The pull-ups started with 10 lbs in the wt vest and worked up to 30lbs. I did different pull-ups like wide grip, close, reverse. The AMRAP I completed 9 rounds and 5 T2B on the start of my 10th round. I had a 25lb plate above my head for the lunges. I should have used a 35lb plate.

Early run with Heath on the new IM course. We did one loop. Tried to keep our heart rate down to 140. We seemed to control it better going uphill verses down. Very cold this morning with the humidity!

Splits: 8:27, 8:31, 8:07, 8:06, 8:10, 8:10, 8:09, 7:46, 7:46, 7:45, & 8:00 (last 0.2 mi)

Biked 34 miles with Craig out and around the St George area. He was working on cadence drills. I tried to keep up with that... kind-a!? The cold, wind and the rolling hills sure made things interesting.

Ran 4 more miles with Britnee and Cathy at an easy pace. I had to run as the Greeks of old... I was chaffed so bad I had to remove my underwear after the first mile. I felt much better!! :)