Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips
I used 80#, bands for dips & my time was 8:15. Last time I did this, exactly 3 months ago I used the same weight but used negatives for dips. So...either I'm not improving that much or else using bands are that much harder. I'm telling myself it's the 2nd option. Regardless, next time I'd like to use more weight for cleans and just suck through it!

Catching Up

Saturday: Country Music Half Marathon in 1:58:05 (pr)
Sunday: REST
Monday: SP,PP,PJ
Tuesday: Front Squat x5 45 up to 105(1)

Almost Race Day

I've been taking it easy this week in preparation for race day tomorrow. I've gotta say that when I saw Filthy 50 and then Michael show up as WOD's even I was grateful for an excuse not to do them. I've been tired so I'm hoping 2 rest days in a row will get me itching to give it my all tomorrow. Yesterday the girls and I went to Nashville to pick up my running packet and them stock up on all the free samples. Below is a picture of the girlies during our lunch outside the expo. While I'm not thrilled about the early morning, and I'm sure I won't sleep tonight b/c I always get nervous when I have a goal (to break 2 hours), I'm excited for the race...I haven't raced in a year and it's the races that make running fun. I'm mean, you're pampered, right? Loads of people handing you drinks & fruit & thousands of people encouraging you...So...bring on the warm weather...here we go!

My Man

More Running

Sunday: 3 mile run in rain with girls
Monday: 6x400 meter sprints with girls in morning; thrusters in pm...100#(pr by 10)

Long Run

Today was my last long run before the race and it was killing me! I thought it would be easy, since i've been training for a couople of months now. I wanted to go all out for 90 min, set my Garmin but not look at it, and see how far I could make it simply listening to my body. Yeah, it was a beautiful day and I got a nice tan, but the run smoked me! I forgot to set my Garmin but I know roughly where my 5 mile turn-around mark is and I didn't hit it at my halfway mark...and I wasn't even close. All that said, my goal pace for this race is 8:40 and I don't think I even held a 9 today. Maybe I started out too fast? Maybe I'm not getting enough rest or enough good nutrition? Who knows but I'm a little scared now that I'm not going to make my under 2 hour goal. A little fear is good, though, b/c I'm going to sprint-it-up until Wed and then REST. All that said, I'm definitely using my Garmin on race day!

2 More

Ran easy 3 1/2 miles
Back Squat x21...failed at 130

Two Today

Ran 6x800 meter sprints with girls this morning
Felt guilty for eating too much junk today so I went back tonight and did WOD:
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
*I used 80 lbs and I forget my time but I think it was 18 something

Long Sprints

Ran 6x800 today. Felt better than yesterday but my legs are fried. Looking forward to an easy run tomorrow and some lifting.

55 Tempo

Today was supposed to be a 55 min tempo run but...blah! I only made it 45 min and I walked the last 10. I felt like I was going to hurl. I don't know if it was b/c I missed last weeks tempo or if it was b/c I broke my sugar fast yesterday and so I felt crummy from too much junk OR if I was just having an off day. Either way, I couldn't keep pace, my hamstrings were tight, and I felt nauseated. Not looking forward to sprints tomorrow.

30 min run

went on a 30 min run today with girls...just needed to vent :)

CrossFit Total

Did the WOD: Crossfit Total Today
BS: 135
SP: 70
DL: 215(pr)
Total: 420 (pr)
I'm making improvments on all my lifts except the back squat (which hasn't changed in 9 months). I'm trying to look at the positive in my improving on all other lifts, but that stinkin' back squat gets me down. Frustrating!

Long Run

Ran for 90 minutes today and covered 10.14 miles. I'm trying to hold a steady 8:40 pace but it's not happening right now. The run felt good, considering I took a 4 day break from running b/c of sinuses/allergies. Really going to try to focus on speed work this next week. Only 1 more long run before race day.

Shoulders

Worked on shoulders today:
SP x1 55,60,65,70,75(pr)
PP x3 55,65,75,80,85, 90(1)(pr)

C2

Worked on rowing today since it was cold outsite. Rowed 5x1000 meter sprints and kept my times between 4:07 and 4:17

Hang Power Clean & Jerks

Saturday: Ran 4 miles comfortably
Sunday: Rest Day
Today: Did Friday's WOD: Hang power clean and jerk 1-1-1-1-1-1-1 reps
40,50,60,70,80,90(failed on jerk),90,95,97(pr)
continued to work on hang power cleans and got a 15# pr at 105#! Hooray!

Nancy

WOD: Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

I used 65#, the rx'd weight for women, and it was killer for me. I'm pretty good at both running and overhead squats so I was surprised at how tough this was for me. I was hurting, though. I taped my wrists midway through and I had to keep dropping the weight. I'm proud of myself for finishing.

Time: 29:37

Long Run

Took a rest day yesterday in preparation for my long run today. I ran 1:45 min but forgot my Garmin at home. I enjoyed myself today. Not watch, no music, a cool morning and some light drizzle. I'm able to press on up all the hills now, which I wasn't able to do at first. I used to let myself walk up the big hills, but now I can tackle them. 3 more weeks till the race. I still need to register!