Why I Oughta!!!

AM - Crossfit

A1. Bench Press 4.3.2.3.4, rest 30 sec (165lbs)
A2. AMrepAP unbroken Strict Pull-ups X 5, rest 2 min
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12 min EMOM:
3 push Press (115lbs)
6 KB swings (63lbs)
9 games push-ups

My warm-up had a 1.5 mile very easy run. I made it through 8 rounds and then the last 4 rounds was just finish and not worry about starting each round on the minute. Very tough workout... I was laying on the ground after this one!!

PM - Intervals (7x800)

Speed work with Craig on the Virgin River Trail. We did 7x800 at 5k pace with 800 recovery. 2 mile warm-up (8:19) and 1.5 mile (7:56) cool down. It started to rain after our 3rd interval so we were committed to finishing this thing!! We found headwinds and rain in our face until our turn around in bloomington. The last 3 intervals were nice with the wind and rain at our backs. The last interval was a mess since I had to jump 2 construction fences blocking the trail. I missed the first fences and fell to the ground. I jumped back up since I was in the middle of an interval. I blame the rain for that little mishap. And that slowed my time by 5 seconds. I guess I'm not as graceful and youthful as I use to be?!?!

Splits: 3:15, 3:13, 3:11, 3:10, 3:11, 3:11, 3:17 (recoveries were 8:30's)

AM - Crossfit

Power cleans (135, 145, 165)
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"Cindy"
20 min amrap
5 pull-ups
10 push-ups
15 squats

I completed 16 rounds and 5 additional pull-ups. My best is 18.

PM - Recovery run on the TM. Every quarter mile I upped the speed 0.1. Started at 6.5 mph and turned back down after 8.0 mph(mile 4). When I got down to 7.0 mph I held the speed. Just another game I play to stay sane. 8:00 ave pace

AM - Crossfit "anne" for time: 50-40-30-20-10 reps of DU & sit-ups. Totals ended up being 150 sit-ups and 150 double-unders in 11:30 time. I would have been faster but I had to share a jump rope. But my DU's are becoming more consistent. My longest run of DU's was 36.

PM - TM tempo run... Rainning outside again, and this time it's a freezing rain. Ran 2 mile warm-up, 7 mile tempo, and 1 mile warm down. (mile splits: 8:30, 8:00, 7x7:20, & 8:25) The only thing I ready dread about the treadmill is that my sweat doesn't dry off. My shoes fill up with water and I chafe really bad. This time I had blood running down my leg from the chafing! Errrrr!!!!

Crossfit

A. Hang Power Clean (135lbs) Cluster, 2.2.2 × 4 sets, rest 15 sec., rest 2 minutes.
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5 rounds for time:

15 Box jumps 24"
15 KB Swings 53lbs
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3:00 DU (94x)

Run-swim-run

Not sure it was that great of an idea when I started my second run. My calves locked up that first mile, but then everything started to move smooth again. The first run was 4.8 mile loop(7:55). Swam 2300 yds of drills: 20x25, 3x250, 10x50 with 10 & 15 second recoveries between reps. The second run was 10.5 miles (7:40) up to snow cyn and back. Lots of rollers and climbing up to snow cyn. But a nice glide back to the pool. I had 1 mile that was too fast by mistake. My mind was wondering. I was trying to hold the pace just under 8:00 going up and no faster than a 7:30 coming back.

Mile Splits: 8:41, 7:48, 7:42, 7:41, 7:40, swim, 8:12, 7:44, 7:47, 7:54, 7:44, 7:42, 7:22, 7:35, 7:32, 7:36

Transition run after our 50 mile bike on the Veyo loop. John pushed a tough pace with very tired legs. That last 0.4 miles was brutal... All uphill!!!

Mile Splits: 8:04, 7:47, 7:52, 7:46, 7:37, 7:34(0.4)