Sunday, July 31, 2011

Sun 7/31

3.5 mile recovery run 8min/m

Saturday, July 30, 2011

Sat 7/30

Long run - 14.1 at creve coeur park.  Hotter than it felt, soaking wet, even shoes. Plan was to start slow, then run 4 miles in middle at faster pace.  Maybe started too fast, but not able to push pace as much as I wanted. Last couple miles were brutal.  Feet were in a lot of pain, very tired at finish.  Needed more hydration AND nutrition, felt weak.

Friday, July 29, 2011

Fri 7/29

Worked on rings - dips, pull ups, and muscle up transitions - remember chest up, through, chest down + feet!
WOD - 30 snatch (85#)
5:02
did 105# 2x's after, but had to muscle them up.  work on the explosion.

Thursday, July 28, 2011

Thur 7/28

Air Force WOD - 4 burpees; then 4 burpees every minute
20 Reps (65#)
Thrusters
SDHP
Push Jerk
OHS
Front Squat
13:2

Rode bike on trainer 45mins with some intervals

Wednesday, July 27, 2011

Wed 7/27

GUESS WHAT?!?!?!  Truck didnt start AGAIN! No crossfit this morning.  Worked on DUs in the driveway.  No real workout today
Bull riding at the fair

Tuesday, July 26, 2011

Tue 7/26

Crossfit morning - 1RM Hang Power Snatch - 97# - Tabata 4mins - 50 reps 45# bar
Speedwork - 5 x 1000m - under 4:00, every 9 mins

Monday, July 25, 2011

Mon 7/25

Crossfit - 50,40,30,20,10 - Wall balls (dropped from 20# to 16# after 2nd round), box jumps (20"?), kettlebells (started 40#, used 35# for half of round 3 & 4) Time = 32:40

Sunday, July 24, 2011

Sun 7/24

Easy bike ride, 20 miles with Lori, 3 miles with Wyatt.

Saturday, July 23, 2011

Sat 7/23

12 Mile run at Klondike/Katy - lots of fun on the trails, just too short
Crossfit - 200m tire flip (500# tire/3 guys); every 2 mins = sprint back to start and return. (felt easy with 3 guys on tire)
2 mile shake out run before dinner

Friday, July 22, 2011

fri 7/22

worked rope climb skills, multi station - handstands, pistols, parellettes, L sits.
WOD - 15 mins -> 40 sec on/20 sec  off - Ring pushups, broadjumps, V sit ups. total count = 179

Thursday, July 21, 2011

Thur 7/21

Bike - indoor trainer 45mins
Crossfit - 1RMax Strict Press - 92#, Max reps @ 40% (36#) - 45reps
Worked Double unders (1), and HSPU
1.5 mile run cooldown

Wednesday, July 20, 2011

Wed 7/20

5 mile tempo (ish) run AM - avg 7:38
Crossfit - 24, 12, 6 Push Press, Lunges, SDHP (75#) - 8:23
400m sprint - 1:02

Tuesday, July 19, 2011

Tue 7/19

Crossfit - 2 mile warmup run, 5 rounds in 10 minutes - 200m sprint, 7 Hang Clean (95#)
1 mile on bike: 2:23

Monday, July 18, 2011

Mon 7/18 - Easy

Easy 2 mile run in AM, 8+ min pace...

truck broke down - rode bike with Wyatt to camp on Tue, Wed, and Fri

Sunday, July 17, 2011

Sun 7/17

40 mile bike ride out to St Paul.  Legs died after first 20.  Really struggled to make it back.
Salad with chicken lunch, shrimp and some vegs dinner... then fritzs.

Saturday, July 16, 2011

Sat 7/16

Long slow run - 13.58 miles at Babler.  Major hills!!! WOW.  Steep Downhill was pretty painful, but paced well for uphills. Knee hurting ~ 5mi, continued til ~10 mi.  Last 3.5 were pretty good.  Last mile hill was impressive!

Steak for lunch, went out to dinner, salmon, shrimp, steak, chicken..... oi!

Friday, July 15, 2011

Fri 7/15

Crossfit core conditioning - worked on hand stands, muscle ups.  Wod - 25yd lunge w/ 45plate, 20 box jumps, 200m sprint, 20 burpees.  2 rounds.

Thursday, July 14, 2011

Thur 7/14

Biked on trainer.  Then Crossfit- went over all lifts, no wod.

Wednesday, July 13, 2011

7/13 - easy

Easy 2 mile run this morning.  May do another 2 this evening, or bike on trainer for lunch

Tuesday, July 12, 2011

7/12 - CROSSFIT returns

Did some abs, then went to see Dr Jared.  Grastons, but he thought everything was good, just may be pushing too much too soon still.  ARGH!
Went to Crossfit and stayed for a foundation class.  wod = 21 - 15 - 9 hang clean, front squats + finish with 30 situps.  Felt weak, but did ok.  Wrists felt it.  Need to work form and not lean back on cleans, elbows up and in!

Monday, July 11, 2011

7/11 Rest

Did some yoga and stretching!

Sunday, July 10, 2011

7/10 - Trail Run

Decided to do a "long run" out at Lost Valley on the trails.  Run started great, felt good through most of first 5 miles.  Then some pain and major fatigue.  Off and on the last 5 miles, it band pain was pretty bad.  Last mile was crap, really frustrated!

Saturday, July 09, 2011

7/7 -7/9

7/7 - rode the bike out to wright city and back, 25 miles, stopped by to watch wyatt swim
7/8 - lifted legs I think
7/9 - Rest? Rode bikes to Fritzs!

Wednesday, July 06, 2011

7/6

Group run with Sally Edwards.  Ran 2.5 miles before, then 2 miles with the group (and Wyatt!)

Tuesday, July 05, 2011

7/5

Speedwork - 6x800s

Monday, July 04, 2011

7/4 - Happy 4th of July

Firecracker 10K run.  Not much time for a warm up.  Went out too fast, paid for it later.  Really felt tough after 3 miles.  All mental from 4 on.  Somehow able to get 2nd AG, and only 5 sec slower than last year.  Had frozen yogurt at LuLus, plus BBQ and desert... nutrition was like a firework

Sunday, July 03, 2011

7/3

Track meet, light jog warmup with Wyatt. Rest day. Ate Sweet Tomatoes!

Saturday, July 02, 2011

7/2

8.5 mile evening run in Lawrence, KS.  8:20 pace, very hot but felt good! Ate CiCis pizza for lunch!

Friday, July 01, 2011

7/1

Short bit of cross training, abs, etc