Why I Oughta!!!

AM - Crossfit

45 sec. amrap pull ups
45 sec. amrap hang squat clean, 95lbs
45 sec. amrap double unders
45 sec. amrap air squats
*rest 3 minutes x 5
+
4 min FLRs

Had to replace wall balls with air squats since I don't have my medicine balls yet. FLR's were 3 min and 1 min. My arms were so tired after the WOD that the 3 min hold was pure torture!! Ran 4 miles (8:15 pace) on the treadmill for part of my warm-up.

PM - 5.5 mile run on the IM course with Craig and John. They were still recoverying from last saturday so I got an easy run tonight. :) Went to yoga class right after run.

AM - 3 mile warm-up

Crossfit

A1. 1-4 HSPU Ladder x 4 sets; rest 60 sec
A2. Weighted Dip, 5reps x 4 sets; rest 60 sec
+
For time:
800 meter run
75 burpees
800 meter run

I did all the head stand push ups and I wore a 30 lb vest for the dips. I did 2 sets of ring dips and 2 sets of bar dips. The burpees I did in sets of 15 reps. My running pace averaged around a 8:15.

PM - TM intervals (6x400) w/ 0.5 incline
2 mile warm-up at 8:10 pace
2x200 at 5:48 pace with 200 recovery
6x400 at 6:00 pace with 400 recovery
1.8 cool down at 8:10

I was so hungry after this workout so I pigged-out at the jack in the box... yummy tacos, burger, fries and 4 refills!  And hit the hot tub before bed! :D

AM - Crossfit

5 minute amrap – completed 3 rounds
5 Power Snatch, 75lbs
30 double unders

3 minute rest

5 minute amrap – Completed 6 rounds
7 KB Swings 53 lbs
10 box jumps, 24″

3 minute rest

5 minute amrap – completed 5 rounds
5 clean and jerks, 95lbs
5 T2B

PM - Running 11

Tempo run with Craig and Heath... WOOF!!! I wasn't ready for this one. First, Craig said we were running a flat course and then he said he had to run in his zone 1 HR. Perfect!!! I was in!! Well, that was zone 1 for the first 3 miles and then he pushed into his zone 2 for the next 7 miles. And, the course was hills... AHHH!!! My legs muscles are still twitting. But, I stopped at the Costco for a comfort polish dog and coke. I'm good now!! :)

Splits: 8:47, 8:24, 7:48, 7:04, 7:56, 7:29, 6:48, 7:10, 7:19, 6:50, 8:06

The pace was all over the place due to the hills, but intensity was consistent. This old dogs HR zones are not the same as the young pups. I think I was closer to my zone 3.

AM - Crossfit

A. Back Squat Cluster 2.2.2 x 3 sets; rest 10 seconds, rest 3 minutes (135, 155, 155lbs)
+
For Time:
40 Front Squats @ (135lbs). Bar must be taken from the ground.
*every time you drop the bar do 20 Sit ups
(completed 60 sit-ups)
+
Max Handstand Holds x 3 sets

Ran a zone 1 HR with Craig, Heath, John, and Colleen. We did 2 loops of the IM course. I never thought about it before until one of my friends from up north stated the comment that St George is not flat. Unless someone drives you to the top of a hill, we run hills and rollers all over this place!!! This explains why I dont have a consistent pace since this run was about HR zones. The two slow paces in the middle was our run from 700 So. to the top of Bluff.

Splits: 8:48, 8:43, 8:16, 8:11, 8:06, 8:46, 8:31, 8:03, 8:10, 7:45, 8:00, 7:54, 7:51, 7:52

Biked Utah hill and the Veyo loop with Craig, Heath, and Colleen. I was not into this ride today. Feeling a little tired and sore from this last week. But WOW!! We climbed a lot today!!!! Transition run for 4 miles (8:00) after our 62 mile hilly, windy bike ride. Had to indulge in a burger and tacos at the Crack in the Box!