Why I Oughta!!!

15 warm-up on the spin bike

Bear Complex lifts 3 reps of 45, 65, 95, 115 lbs, 2x10reps bar dips, 10 push ups.

TM run... started at 6.0 mph and increased speed 0.1 mph every two tenths of a mile. Stopped when I reached 7.5 mph.

Just keeping today easy. 

Crossfit
Strength: 5 sets of
bench press 5 reps, rest 1 min; strict pull-ups 5 reps, rest 2 min
(wt: 135, 145, 155, 165, 175)
+
3 rounds of:
30 kb swings (45#)
20 wall balls (20#)
10 T2B

Lunch-time TM run... I set one of the pre-program functions. It gave me a roller every mile. That was kind of a nice distraction.

Crossfit

Three sets for max reps of:
60 seconds of Wall Ball Shots (20 lb)
60 seconds of Rest
60 seconds of Power Cleans (115 lb)
60 seconds of Rest
60 seconds of Box Jumps (24″)
60 seconds of Rest
60 seconds of Shoulder to Overhead (95 lbs.)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
+
8 sets of:
20 seconds of Hollow Rocks
10 seconds of Rest

swim 2000yds... Warm-up: 100IM, 50, 100, 150 all with fins on but no kick. I used the fins to straighten my form and point my toes. It really helped my workout with faster times.
Workout: 16x25 on 30sec, 10x50 on 1:00, 5x100 on 2:00, 10x50 on 1:00 with fins, no kicking, 12x25 on 20sec with fins no kicking, and a 200 under 3:00 (2:56)

Transition run after my swim. Started at 6.5 mph, increased 0.2 mph every 0.3 mile until I got to 7.5 mph at 1.5 mile. I held 7.5 mph to mile 3. Used the last tenth to slow down.

Bright and Early I started with:

Crossfit
For time:
30 kb snatches (45#), 15 reps per arm
1000m run
30 box jumps (30")
1000m run
30 kb snatches
+
3 sets of:
Back extensions 10 reps
Abmat situps 40 reps

Tough workout... I ran about a 7:00 pace on my run, nailed my box jumps, and my nose bursted during my last set of abmat

Then, after our snack at Mc Donalds:

TM run...  I did a 1 mile warm-up at 6.5 mph. I did 5x400 at 8.5 mph with 400 recovery at 7.0 mph. Cool down for 1 mile at 7.0 mph.

Then, a 26 mile cold bike ride with friends around ivins, kayenta, and Utah mmountain.

Crossfit
4 sets of:
A1. LB back squats 8-6-4-2; rest 60 seconds (135, 145, 155, 225#)
A.2 Weighted Push-ups – 60 sec. amrap; rest 60 seconds. (25#)
+
10 minute amrap: (completed 8 rounds)
5 OHS @ 95#
30 double unders

TM run... 2 mile warm-up at 9:00 pace, 2x400 at 7:00 pace with 400 recovery, 3x1000 at 7:00 pace with 600 recovery, and 1 mile cool down.

AM - Crossfit (Challenge WOD)
1000m row (250m int)
2 rounds of:
20 burpees (10 int)
40 wal balls 20# (10 int)
60 kb swings 55# (10 int)
80 box jump 24" (10 int)
100 sit-ups (25 int)
finish w/ 1000m run together

It took us 30:27. I think we can do better transition and maybe less reps and more sets to allow better recovery for the next skill. I think we can knock 5 min off our time by test day.

PM - Swim (mostly with fins)
100IM, 50, 100, 150, 200, 250, 300
Kick drills of 100 front, 100 back, 100 side, 50 w/o fins

My loop run around downtown from home. Splits: 8:12, 7:57, 7:49, 7:58, 7:37, 7:36, 8:20

Played church ball for the first time in 5 yrs. I didn't get hurt too bad and I didn't foul out.

Rest Day

Spinervals dvd... sweating on the chesapeak. 1hr time, approx 18 miles

Mainly 6x30sec w/ 30sec rest, 3x5:00 w/ 2:00 rest, 2x2:00 w/ 2:00 rest, 3x1:00 w/ 1:00 rest. The intensity/rpms increased with each interval set.

Crossfit
For time: (13:42)
3 min burpees max
Then, 3 rounds of
15 thrusters (85#)
15 pullups
Then, 3min of burpees max

Subtract seconds from total time for every burpee completed. I did 83 burpees. I did 20 burpees in the first min. I should paced myself better. This was a tough workout!

During the middle of the day Craig and I ran to the top of the hill on the IM course. Lots of climbing the first four miles. Splits: 8:15, 8:13, 9:07, 7:54, 7:50, 7:30, 7:30, 6:55

Crossfit
4 sets of:
A1. Bench Press 5 reps (135, 155, 175, 175)
Rest 90 seconds
A2. Heavy Kettlebell Swings 15 reps (10x55# & 5x70#)
Rest 90 seconds
+
6 rounds for time: (13:17)
10 Burpees
100 Meter Run
10 bar dips
100 Meter Run

Even after a few hours my body is still shaking from this wod. Also, the outside temp was 17 and almost put me in shock everytime I ran out the door of the gym to do my 100 sprint.

Ran 3 on the TM before yoga class

Crossfit
Five sets of:
A1. Weighted Pull-Up x 2-3 reps (30, 30, 35, 35#)
Rest 60 seconds
A2. FLRs – 90 seconds
Rest 60 seconds
+
Four rounds for time of:
10 Pull-Ups
10 Push Press (95 lbs)
30 Double-Unders

AM - Crossfit
4 rounds of:
1 min burpees
1 min thruster (65#)
1 min K2B
1 min wall ball (20#)
Rest 3 min

Brutal WOD!!! Reps 84, 80, 75, 73

Lunch - ran 4.2 miles on TM

PM - HIT class (cycle)
We did a lot of ILT... one leg drills... Man my quads burn!!!

Crossfit
Strength: deadlifts 6-4-2-6-4-2 reps
Work on form not max wt (wt: 135, 155, 175, 175, 205, 225)
+
12 min amrap
10 OH lunges (45#)
10 SDHP (45#)
10 hand release push ups

St George Half Marathon... ran 2 miles to the race from my house for a warm up. Ran easy for most of the race and picked it up for the last 4 miles under a 7:30 pace. time: 1:49 I'm still a little sore from my last race.

Crossfit
4 sets of:
A.1 1 1/4 back squat 4-2-2-4 (135, 155, 185, 155#); rest 60 seconds
A.2 Weighted pushups 8 reps (25, 45, 45, 70#); rest 60 seconds.
+
For Time: (7:09)
250m row
12 kb swings (8@55, 4@70#)
12 covp pull-ups
12 kb swings (8@55, 4@70#)
12 covp pull-ups
12 kb swings (8@55, 4@70#)
12 covp pull-ups
250m row

Got off work early and took the family hiking in snow cyn state park. It was a beautiful day!! This evening I ran to the rec ctr, ran 4 more miles on the treadmill, 1 hr yoga class, and ran home.

Bike trainer during lunch and crossfit in the evening.

Crossfit (partner WOD)
1000m row
then 2 rounds of:
20 burpees
40 wall balls
60 kb swings
80 box jumps
100 sit ups
then, 1000m run

Bike trainer and weight class. Worked on my power clean. I still need lots of work. Ran 3 miles on the treadmill.

Crossfit
"Helen"
3 rounds for time: (9:20)
400 run
21 kb swings (45#)
12 pull-ups
+
50 V-situps weighted (10#)
50 supermans

Underground Runner. Ran an out and back in the rain and mud. We ran about an 8:30 uphill, and against the wind. Coming back we averaged 7:00 pace.

I just rode the trainer. I threw in some tempo and intervals to mix it up. The tempo intensitiies were moderate and the intervals were hard. Ran 2 miles after on the treadmill.

AM - Crossfit
4 sets of:
A. BB Back rack reverse lunge steps – 4-5/leg; rest 60 sec (45, 65, 85, 85#)
B. 5 minutes for a 5 RM weighted chin up (35 & 40#)
+
For time: (7:46)
100 wallballs (20#)
800m Run

PM - Brick Workout @ WCCC

Swim 1950 yds. 100 IM, 50, 100, 150, 200, 250, 300, 350, 400, 50 breast. My rest between intervals was no longer than 1:30 min.

Bike - HIT class for 1.5 hours. Lots of intervals... 3 sets of ILT's and a 25 min climb out of the seat with the last 5 min doing bursts.

Run - ran 1 min at 6:30 pace

AM- Crossfit
Sterength: 4x10reps DB bench press (30, 35, 40, 50) & 15 Power cleans @ 135#
WOD: 'Annie'
50-40-30-20-10 of:
Double unders
sit-ups

PM - TM speedwork. Have not done much speed work lately. I did 2 sets of 200, 400, 600 on a 1% grade at 9 mph. My recovery was at 6.3 mph for the duration it took me to run the interval. Warm up included 4x100. Played in my basketball game too. Didn't do much

Crossfit

8 min amrap of: (completed 4)
10 front squats (95#)
10 sit ups
10 ball slams (20#)
Rest 3 min

8 min amrap of: (completed 5)
10 Air squats
10 Toe to bars
10 burpees
Rest 3 min

8 min amrap of: (completed 7+100m)
100 meter run
5 hand stand push ups 
10 box jumps (24")

I sure was sore when I started this workout. I feel better and a little more loose than when I started.