I love burpees

zumba in the am and then crossfit pm

front squats 4 x 10 of 75#

"jackie"

my first attempt- ever

post race

1000 m row (around 4 min)

50 thrusters

30 pull ups

8:36 - not bad post race.  thrusters were brutal today

Instead of doing my own workout, i decided to go get my butt kicked by Steve, Aaron, and some of the guys on the st. george running center race team.  No girls showed up, so I was on my own to chase them.

2 mile warm up (7 min mile range)

4 miles temp

5:55, 6:03, 6:12 (got lost), 6:08

I really want to run  a 5k to see what I can do!  My legs felt strong, and I definitely wasn't too fatigued.  I wasn't pushing too hard to get these times, and really think I could do an 18 min 5k for sure.  with a slight hope and dream of something in the 17 min range.  I have to write it down or I'll never think it's possible again.  

I'm a little proud of this workout:)  I proved to myself that I'm not just a body weight athlete.

Granted a 95# power clean is not that heavy for crossfit athletes, but hey, I rx 'd!

So every min on the minute you start this sequence over

3x 95# power clean

9x chest to ground push ups

12x toe to bar - I got the kip finally!

If you don't make it through, you have to wait out the next min (so you miss out on 2 rounds).  I wanted to wait out a min so bad - the power cleans were getting heavy - but I did it.  I was the only girl to do all 10 rounds, and only  1 guy did it.

I need to find a good name for this workout - maybe a boy name to change it up from crossfit (they have key workouts that have standards that anyone can do and get a time - ex.  "jackie" is 1000m row, 50 x 35# thrusters (girl weight), and 30 pull ups,  I did have an ex boyfriend  i loathed name Mark.....

I went for 3 min intervals this week with 5lb in the weight vest - is this ever going to feel easier???  I will not extend the time next week.  

I was hoping to keep my pace in the 9 min mile range through the 15 incline, but by my 4-6 reps, I was dying and breathing extremely hard.  3 min is a long time!

so 6 reps x3 min

incline went from 8 (7.0speed), 10 (6.8)  12 (6.7), 13 (5.8), 14 (5.6), 15 (5.4)

This sincerely kicked my butt, cant believe how hard the weight vest makes everything.

also was able to hit up yoga in the am- shoulders were super sore!

massage today - worked on shoulders, hamstrings and my left quad insertion by knee - kind of a mess

Treadmill workout = total drudgery.  I had set my alarm to wake up early and run, but was deterred by the roaring wind and rains outside.  Jim had to work, so I went with a lovely jaunt on the treadmill.

I knew that outside obstacle training was out too, so I just added strength elements every mile.

My knee/ quad insertion happily did not bother me - yay for my masseuse adam:)

2 mile warm up - 8 min mile pace

On every mile, i ticked the pace up one notch (7.7-8.5).  and at the half mile, I would take the incline up a bit - not much cause my legs were still feeling thursdays workout.  I repeated the strength part twice

30 burpees

12 dead hang pull ups

30 lb thrusters (would've like more weight but thats all i had)

30 lb single leg step ups x 20 each leg