Why I Oughta!!!

Expedition relay Ultra
I ran 50 miles.... this wasn't about speed. I just wanted to see if I could run 50 miles and finish under 9 hours. I did both!!! Miles 30 through 40 were the hardest... mostly due to mental fatigue. I did loose my support from mile 20 to mile 30. I was just getting ready to lay down on the road when they found me. I was so thirty and hungry. I felt good at the finish line. Maybe I can handle a 100 miler.

Crossfit
Warm-up of 400m row, squats, pull-ups, push-ups, etc. I even did my first two bar muscle-ups. I just popped right up. That was a lot of fun. This was a recovery workout. I did a modified 'Jackie' and other additional skills. Here's the list: 1k row, 20 thrusters (45#), 10 pull-ups with 2 more bar muscle-ups, 10 GHD, 10 back extension, 10 GHD, 10 back extension, and 15 head stand push-ups.

Crossfit

Strength: bench press 3 reps x 4, rest 60 sec, and DB push press 6 reps x 4, rest 60 sec

W.O.D.
6 rounds of:
10 burpees (crossfit games style)
15 Russian KB swings (45#)
15 ball slams (15#)
40 double unders
Rest 2 min between rounds

What a killer out!!! I did the WOD in 28:05. I will feel this one later in the week. During my warm up I did a 400 meter run. My legs felt surprising good. But, my lower legs were hurting after the WOD.

Ran downtown with John. My first run after my race. Lower legs were a little achy, but I think last night crossfit may have contributed to that problem. 9:10 ave

TM run... ran a fartlek after every mile of easy running at a 8:35 pace (7.0 mph). The farleks were set at 7.8, 7.9, 8.0 mph. I threw in one more for 30 sec at 8.5 mph just before I finished. Ave pace 8:30

Crossfit
Strength: back squats 4, 6, 8, 6, 4 and DB rows
12 min of:
100 DU one time
Finish with amrap of 10 T2B and 10 bar dips.
I did 5 and half rounds

Easy run with Cathy on st George half marathon course. I am still very sore. It was very cold out too. I guess our mild fall weather is over.

Crossfit
Strength: 3 rounds of good mornings (45#), and bar dips (20, 15, 14x)
WOD:
1000 meter row (time: 3:43)
30 power cleans (95#)
50 wall balls (20#)

Feeling better... nice run with new shoes. Ran after crossfit. Getting cold when the sun drops. Splits: 8:10, 7:58, 7:56, 7:49, 7:46

Crossfit
Str: 8,8,5,3 Bench(135, 140, 145, 155#) and DB rows (30,35,40,45#)
WOD: 6 rounds of:
10 push-ups
10 weighted squats (20# DB in each hand)
25 sit-ups
+
1 mile run

We did this at the rec ctr and ran on the TM. Half mile run warm-up on TM before WOD.

Started out easy, then decided to make it a tempo run. Mile 3-5 was tempo. I'm sure I will pay for this tomorrow. Splits: 8:11, 7:55, 7:25, 7:39(hill), 7:12, 7:43, 8:01, 8:00.

Not sure if I should have kept going this morning. I figured I would stop hurting after a short time of slow running. It never did... so I walked/run until I got back to my car. This recovery is very frustrating!!! I have never had it take this long or hurt this bad!

Crossfit 4 sets of: 4 reps of Front squats (65, 85, 95, 105#) 4 reps of box jumps (30") + 3 rounds for time: 400m row 15 thrusters (65#) 15 burpees 10 HSPU

Crossfit
7 rounds of:
10 kb sdhp (45#)
7 hang power cleans (95#)
2 rope climbs

By the end of round 2 I was shaking from exhaustion. On my 5th round I couldn't hold on to the rope any more. I almost fell both times. Round 6 and 7 I switched from rope climbs to 5 reps of pull ups. Even the pull ups were tough. Great workout!!! I will feel this one for a few days. (Prescription was 50# kb and 115# hang power cleans)

Crossfit
15 min amrap of:
15 sit-ups
10 wall balls (15#)
5 ring dips

I lost count, but Cathy claims to have completed 10 rounds. I know I couldn't keep up with her so I figured I did 8-9 rounds. I finished with 10 toe to bars since my rear end was getting raw from the sit-ups.

Hit the pool tonight for the first time in a long time. Warm-up: 100IM, 100 free, 150 free, 200 free. Core: 10x50 on 1:00 (did 50's at 40 sec), 5x50 on 1:00 (held 50's to 43 sec), and 100 IM cool down. My 50's on 40 sec was tough, just slowing down to 43 made the workout more manageable.

Crossfit
6 rounds of:
5 C2B
3 thrusters (95#)
3 OHS (95#)

I replaced the 25 DU with OHS due to my leg was still sore. Also, I cut back the rounds because my shoulders were still sore.

Spin class - mostly a free spin because I have not been on any type of bike for a long time.

Crossfit
4 sets of:
A1. LB Back Squat 5-3-3-1 (135, 135, 135, 155#)
*rest 30 sec
A2. KB Row(heavy) 8 reps/arm (55#)
*rest 2 min
+
21-15-9 (4:21 time)
Wall balls 20/15
Pull-ups
+
3 min Hollow Rocks – Try to do as few of sets as possible to accumulate 3 min

The hollow rocks were a beast after all that... I started out with 30-20 second sets. Then It was just trying to hold 10 sec sets.

Crossfit
“Dooms Day” WOD

Run 400m
40 KB thrusters (45#)
40 Push-ups(hand release)
40 sit-ups
Run 400m
30 KB thrusters
30 Push-ups
30 sit-ups
Run 400m
20 KB thrusters
20 push-ups
20 sit-ups
Run 400m
10 KB thrusters
10 push-ups
10 sit-ups

What was I thinking?!!!! This WOD just about killed me. I wanted to quit during the round of 30 reps. When I finished I just colapsed on the floor, and didn't or couldn't move for about 5 minutes. It took me a couple days to recover from this so I could log the workout! Just about Everyone had the same result after this WOD. Thanks CrossFit Dixie of trying to end our misery before the end of the world came... Wait a minute!! It didn't come... I guess I have to keep going to crossfit!?!?

Underground Races the "End of Days Mayan Run"

Cathy and I showed up for fun. I made it 3 miles before I realized I needed to turn back. We were both sore and still exhausted from yesterdays crossfit WOD.

12 Days of Christmas WOD

For time:

1 200m row/run
2 Handstand Pushups
3 Thrusters (95#)
4 Burpees
5 Pullups
6 Bar Dips
7 Wall Balls (15#)
8 Kettlebell Swings (55#)
9 Box Jumps (24")
10 Pushups
11 Push Press (95#)
12 Turkish Getups (35#)

**The workout is performed just like the song- 1 then 2-1, then 3-2-1, then 4-3-2-1 and so on….up to 12

My WOD completion time was 43:32. I did a 400 WU and 400 CD run. I modified this a little; the run was suppose to be 100m, I only had a 15# medicine ball instead of a 20#, and I had to move down to a 35# kb on the turkish getups because I couldn't get off the ground with a 55 or 45# kb. This was another exhausting crossfit WOD. Merry Christmas!!

Ran easy with John. He was sick and I was sore, so we didn't get very far.

Swam in the pool tonight. WU: 100IM, 50, 100, 150, 200  Core 6x50 on 1:00, 200, 4x50  Cool Down: 100 IM. My 50's were on 36 sec and all of my IMs I did the butterfly. It didn't look very pretty.

First bike ride in a long time this morning. This was a poker ride put on by the local bike shop. I was one card shy of a flush. Rode 42 miles

Ran 6 miles this evening. ave 7:35 (splits: 7:46, 7:37, 7:33, 7:30, 7:21, 7:40)

To keep myself sane on the treadmill I played with the speeds every 0.1 mile. I started at 6.0 mph and every tenth of a mile I increased a tenth in speed. I went up 10x0.1, down 5x0.1, up 10x0.1, down 5x0.1, and went up 10x0.1. At this point I was at 8.0 mph and every tenth of a mile after that I decreased speed every 0.2 mph. When I reached 6.6 mph with 0.3 miles left I held the speed there since running that slow started to change my form. Averaged 8:32 pace

I felt really good this year about how I ran. I ran 4 marathons this year, 2 ultras (50K & 50-miler), and 1 ironman. Since 2007I have run 19 marathons which includes ultras and Ironmans. I have many more in me, but this next year I plan to tone it down a bit.

swim 40x100.... 10x100 warm-up on 2:15, 10x100 on 2:05, 10x100 on 2:00, 10x100 on 2:00. Averaged 1:24-1:25 per 100, and took 2 min rest between sets.