Why I Oughta!!!

AM - CrossFit:

Strength: Good Mornings (wide Stance) 65lbs & 85lbs
WOD: 3 rounds for time: (6:45)
9 hang power cleans (95 lbs)
12 box jumps (24")
15 KB swings (55lbs)

PM - Swimming Drills (1700 yds total)

26X50 (1. 25s, 2. 20s, 3. 15s 4. 10s 5. 5s rest, repeat till finished). The first set of 5 I averaged a 38/39 seconds, then I went to 41/42 seconds on the 50's the rest of the drill. The 10s and 5s recoveries sure made those few intervals tough each time.

AM - Track - Time Trial (TT) 95% all-out-run

1.1 mi WU (7:28), 4x100 Sprint/glides, 2x200(35s & 34s)
6x400 w/ 3-4 min recovery (walking)
Rep1: 1:16 (5:02)
Rep2: 1:15 (4:54)
Rep3: 1:16 (4:59)
Rep4: 1:18 (5:23)
Rep5: 1:18 (5:21)
Rep6: 1:18 (5:14)
Cool Down of 3/4 mi

That was some tough running. I thought that with the 3-4 minute recovery I would be ready to run the 400 meters all-out again and again... I was sucking so much air at the end of each rep that I felt I couldn't do that again. I might have been able to do 8 but I think performance would have suffered. I was wobbly-legged on the final turn of the last 2 reps. But I very good workout... I think this one will give us some hugh gains in our running performance!!

PM - CrossFit: "JT"

21-15-9 for time of: 12:48
handstand push-ups
Ring Dips
Push-ups

I did the first 13 handstand push-ups unassisted but had to move to bands to hekp me the rest of the way. Same for the rings, I only last 5 dips unassisted.

AM - CrossFit: AMRAP for 10:00

1 rope climb 15'
3 Deadlifts (225lbs)
5 chest to bar

I completed 6 full rounds and finished the 2nd deadlift when time ran out. I love the rope climbs!

PM - Lake

Swam 400 yds and biked 19.6 miles. Craig and I jumped in the very choppy water and swam to the second bouy and back. It was just like swimming in the ocean. We scratched our ride at sand hollow and went over to Quail reservoir. It was all calm there, so we biked up to anderson jtn and then back to coral cyn (19.6mi). We had some good hill climbs and still managed a good pace over-all of 18.7 mph. I haven't been on my bike in 3 weeks. This was nice to get out and ride a little.

AM - Run

We did a tempo/interval run down the marathon course. I did a nice warm-up of 2 miles and then did a 0.6 mi push at a 6:20-6:30 pace, rested for 0.4mi, repeated twice. I did another recovery mile and then did 2 more intervals at a 0.6mi distance with a 0.4mi recovery. My last 2 intervals were around a 6:45 pace. My stomach wasn't helping me much at this point. Finished at Worthen park.

Splits: 8:09, 7:33, 7:06, 6:54, 7:34, 7:16, 7:23, 7:47, 7:26(last 0.7mi)

AM - CrossFit:

10!(10,9,8,7...3,2,1) for time of: 15:49
Front Squats (85lbs)
Push Jerk (85lbs)
Toes to bar

My back was so sore that I struggled through this WOD. We did Strength before the wod of "good mornings" with 65lbs, twice.

Too sore from crossfit to race the Parowan Half today, so I sat this one out and gave Cathy the support this time. I planned to run up the race course until I found Cathy. This was an all downhill race course, and as you can guess, half of it was uphill for me.

I ran up Parowan Cyn when the buses left for the start line. I missed the first left turn and headed up parowan canyon to the next left hand cyn. That canyon was so beautiful with a babbling brook next to me. I went 3 miles up the cyn until I realized I was in the wrong place. It was so cold that I could see my breath. So I reset my GPS and started running back to find the race course that Cathy and other friends were running on.

I finally found the turn off to yankee meadow and the racers had not come through yet... yipee!! I got to climb up another canyon!! I was almost 2 miles up the cyn and said hello to the first 14 runners and Breanna was the next runner yelling at me to turn around and ordering me to pace her to the finish. I agreed thinking that the finish was only 4 miles away. Oppps!!! I was off by 4 miles, but good thing I didn't know that because I may have refused to run that much further. I had already ran 9miles by this point.

I ran hard too, and poor Breanna kept up!! I had her running a 7:00 pace. She scolded me after the race for running so fast, but she did PR with a 1:34. And cathy was a few minutes behind her with an awesome time of 1:39 for her new PR. 9 minutes faster than her last PR 3 weeks ago at the Bryce Half. I ended up running 16 miles total (7:40 ave pace) and feeling pretty good for it.