Why I Oughta!!!

Easy run on the TM to start out my day. I worked up the speed every mile. Mile Splits: 9:00, 8:30, 8:00, 7:30, 7:45, 8:45(0.2mi)

Evening swim Drills - 3250yds

WU: 400yds (100 IM & 3X100 on 2:00)
8x50 kicks, 8x50 pulls, 10x100 with 10sec recovery (1:26 to 1:28), 8x75 of 25 kick, 25 pull, 25 free, and10x25 hard free with same recovery as swim (16-18s)
WD: 200 pull easy

Crossfit (on my own)

4 minute amrap – 90% (completed 4x)
10 v-ups
10 walking lunges
15 double unders - replaced with burpees
rest 2 min

4 minute amrap – 90% (completed 4 and 1/3 X)
5 pull ups
10 push ups
15 squats
rest 2 min

4 minute amrap – 90% (completed 3x)
100 meter row - replaced with burpees
12 kb swings, eye level, 53lbs
rest 2 min

4 minute amrap – 90% (completed 2.5 X)
5 HSPUs(sub 15 sec handstand hold)
5 kb snatches right arm
5 kb snatches left arm
rest 2 min
+
TGU – 10/side slow and steady 35lbs

This was a big xfit workout... Kicked my butt!!! I did a 1 mile TM run to warm-up. Since I had no rower and I forgot my jump rope, I replaced all the rows and jumps with burpees. I wish I had my jump rope... :S

This evening... I did my first start up to some kind of resemblence of speed work. I ran out of daylight and the temps are just too cold to run in, so I hit the TM. I did a stair and a pyramid of speed work. Started with 1 mile each of a 8:30, 8:00, 7:30, & 7:00 pace. Took a quick pee break and then immediately started my pyramid drill of half mile intervals. I started with a 8:00, 7:30, 7:00, 7:30, 8:00, 8:30, and done! I shouldn't feel any soreness from this one. I was so tempted to go faster, but I figured I needed to start out easy.

Did a lunch-time run loop around downtown St George. It was cold so I needed a cap and gloves. I wanted an easy run, but had to push up the false flats and then picked up too much speed coming down. I was running a 6:20 pace down River Rd. This was more like a farklet run instead with the faster times on the downhills. I started at the rec ctr so I could do some weights after my run. 5 miles @ 7:43 ave pace

Weights: Progression of power clean & jerk. 3 reps of 95, 105, 115, 125, 135, 145lbs. The last set I only did 1 rep. I was afraid if I tried for another rep I was going to drop the weight on the floor... Metal weights don't land softly!!! Then I finished with 50 wall balls.

 Swam this evening for 1250yds. I cut the swim drills short so I could go to yoga. We had a sub in yoga, I should have stayed swimming. That sounds kind of mean... sorry sub!

Rest!!

Easy run with Craig, heath, and Cathy on the IM course. Had to keep heart rate under 140. We averaged a 8:30 pace.

This was my long run for the week, but I ran it more like a tempo run. I had some good down hill running for the first 4 miles. The rest of the run was mostly faults flats. I had to work hard to keep my pace consistent. I wanted to make sure my first 8 miles was under an hour. I hit that with a little time to spare. I took the last 2 miles easy. Ave pace = 7:30

Mile splits: 7:54, 7:15, 7:21, 7:14, 7:25, 7:21, 7:23, 7:23, 7:51, 7:43

Did a crossfit wod that evening with Cathy, Brit, and Hyrum.

A1. 5,5,5,5 back squats (100,110,120,130lbs)
A2. 15 pull-ups x 4, rest 3 min between sets

B. 3 min AMrepAP box jumps (26") completed 72 reps

C. FLR for 5 min

Kick butt workout!!! The fLR I held for the first 3 min and then I did each min after that