FAAAWWKKKKKKK! ARRRGGHHH!

CF WOD 9:30
   3x
     DL (60% 70% 80% 1rm (225#))
         5@ 135#
         5@ 160#
         8@ 180#
    :30 handstand hold between each set

 AMRAP 8 min: 6 +5 rx
   6 burpees
   7 55# push press/jerk
   8 55# box step ups

CFE WOD 1:00: 70 Min Run.
   Not a good run.  I ran about 2 miles then started experiencing right ITB issues.  So I stopped and stretched.  Ran about 1/4 mile and it was back.  So I turned around and headed home.  Stretch again, ran again and it came right back.  So i walked the rest of the way home.  Pissy as can be.  Frustrated as can be.  I was running in old Brooks (GTS aka over corrective shoe).  UGH! Stress set in big time.  Saturday I went to local running store and brought all my shoes (inov-8, brooks racer (T7) and brooks gts).  The sales guy was great.  Knowledge of CF, pose, and running in general.  I ended up getting another Brooks shoe, ST5 racer, that isn't as low as the racer I had ran my last marathon in.  He had me run on treadmill in ST5.  Form was good.  He thought I should run shorter runs in T7.  It actually fits me really good, but it's too low for me in a marathon.  I'm willing to try that suggestion.  My fingers are crossed I found a good marathon shoe for me.

CFE WOD 1:00pm: 2 hour bike
   29.5 miles on new seat (I like my seat)

It hasn't been the best work out day!
CF WOD 9:30
  3 rounds for quality
     5 front sqts (60% 70% 80% 1rm) 95#, 110#, 125#
    10 ring rows (2nd and third set from box)
    15 GHD situps
Had to leave wo due to sick kid.

CFW WO 4:00: 2 hour ride
   Rode about 4 minutes and had to stop due to what turned out to be a tire issue. My back tire was rubbing on my frame. One good thing is at least I got some practice on changing tires :-/

CF WOD 9:30
  6x100m sprints w/ 2min rest between
  400m jog

  15-12-9: 4:39rx
   65# SDLHP
   HSPU

CF WOD 9:30
  3 rounds:
   5 Strict press (60% 70% 80%) 55#, 65#, 77#
   10 diamond push ups (knees)
   15 hollow rocks

 AMRAP 10 min: 3 +36
    7 165# DL
    14 pistols (7/7)
    21 DU's

CFW WOD 5:30: Run
  8x 2min on 1min rest between
   1. 6.5tm speed; 9:13mm pace
   2. 7.0tm speed; 8:34mm pace
   3. 7.0tm speed; 8:34mm pace
   4. 7.5tm speed; 8:00mm pace
   5. 8.0tm speed; 7:30mm pace
   6. 8.5tm speed; 7:03mm pace
   7. 8.7tm speed; 6:53mm pace
   8. 9.0tm speed; 6:40mm pace

running felt great!

CF WOD 9:30:
   DL: 10@ 135#
            5@ 155#
            3@ 175#
            2@ 200#
            1@ 210#
            1@ 225# (5# pr)

 games 12.5 wod: AMRAP in 7 mins  (3, 6, 9, 12 ect...): 68
           65# Thruster
           c2b pull ups

CFE WOD 10am: master swim group
  WU: 250m Free style
  WO:
    2x:
        100m back drills
        100m free drills
        100m back stroke
        100m free
     8x25m with pull
  CD: 100m free; 25m slow then 75m fast; 100m free (15' rest between)

Happy with this swim day.  I did this wo with little rest between the 25's.  I did rest between wu/wo/cd. I swam faster today, I had a hard time relaxing.


CF WOD 6:30:
  10 min AMRAP: 7 +2 rx
     5 65# hang power cleans
    10 box jump
    20 DU's

CFE WOD 6am: Bike
   10x90 seconds hard ride with 90 seconds rest between

CF WOD 9:30am:
   OH Sqt
     10 @ 65#
      5 @ 85#
      3 @ 95#
      3 @ 115#

  4 r4t: 6:29
   40 yd bear crawl
   40 yd broad jump (every 5th jump 3 push ups)

CF WOD 9:30am:
  3 rounds for quality
     3 DL (65% 75% 85%) 145#, 165#, 185#
     8 ring dips (worked on kip)
     8 c2b pull ups

 15 12 9: 3:39 rx
    25# bd push press/jerk
    burpee

CFE WOD 4:30pm: Run
   2.89miles in 23:11  HOT!!!!!

CF WOD 11:00am: bday wod
  For time: 9:39 rx
   800m run
   30 HSPU
  1000m row

It was a great bday wod! Kicked my butt-loved it. Took last week off all cf wod...this was a nice welcome back.  My knee/quad/hammy felt great.  No issues.

I CAN - THEREFORE - I WILL

"Bring your "A" game!  It is not enough to "bring" it, you must execute the plan with reckless determination and fortitude.  You must own it - every part of it!  Whether right or wrong it is your responsibility and your actions that brought you to the point that you are at, at this very second.  Every action we make is partnered with decisions.  Once you make that decision there is no turning back, there is no do-over.  There are only right or wrong decisions.  Some are microscopic and others cosmic.  Some leave little chinks in the armor, others leave total destruction in their wake. Some lead to miniscule wins while others lead to the pinnacle of victory.  No matter the decision, it was still just that and the ownership belongs to you.  You win or you loose - there is no other spot on the podium.  Stop pointing the finger and start looking in the mirror and tell that image staring back at you what YOU want the outcome to be.  Close your eyes and go to the place where you belong, where you deserve to be.  Now open your eyes and take a step - a step forward, followed by another and then another and allow your minds eye to take you to that place, knowing that there will be road blocks and detours along the way, but they are just that...not dead ends.  Go around, over, under or better yet through them and just get there!  Keep your eye on the prize and except nothing less. Don't just exist - be dynamic!  You will no longer just bring it - you will conquer it! I CAN - THEREFORE - I WILL!"  ~ Dr. Dustin Glass, D.C.


Thank you Dr. Dusty!

CFE WOD 10am: Swim
  Master's Swim Group:
    Warm up: 300 swim (every 4th length no free) - I did back
                     2 x 100 pull - bilateral breathing
                     4 x 50 drill/swim - i did LAcombo twice & triple stroke l & r
     Main set: 2x
                    2 x 75 free - pick up 3rd length 15' rest between
                    1 x 150 free - 3rd 50 fast
                    3 x 50 Descend time - make each set faster 90' rest
    Cool down: 150 slow and easy

WOOHOO! I'm comfy in the beginners master swim group!  Not bad for just learning to swim.

CFE WOD 11:45am: swim with Alice
 1000m in pool today!
  10 minute non-stop swim=500m (in wetsuit)
  10x 50m on 30' rest (no wetsuit)

CFE WOD 10am: swim Master swim group - beginner level. Woohoo I made it :)

CFE WOD 9:30am: 20 Mile Bike
  Computrainer time: 1:15:29 for 32.19 Kilometers; bike computer: 20.6 miles
  Average kph: 25.6
  Average watts: 146

Rode IMCDA course.  Fuel: 20 oz water and 3 hammer solid tabs (100cal).

CF WOD 6am:
  For time: 6:45
    800 row
    40 20" box jump
    30 15# wall ball

CFE WOD 11:45: swim (with Alice)
  warm up: 100 back stroke & 150 free
  swam for 5 mins - no rest = 250m
  swam 5x50 on 30 seconds rest - every set was 58 seconds. : )
  swam 250 (it was 1:03 faster than first 250)
 This was my best swim day yet!  I had a nice comfortable rhythm and little kick (woohoo - this has been a big problem for me) and Alice kept telling me how great my form was too.  I did breathing every 2nd stroke (alternated from left and right side per length).  Before, I typically was breathing every third stroke.  I think that after a while of that I would get the feeling of needing to speed up so I can get my breath and so my legs would kick in and then I would be exhausted and out of breath.  Today I was able to slow down and keep great form and breath.  I never got to the point of feeling the cardiovascular burn or having to stop, however I was challenged.  Everything just clicked.  During the sets of 50 I was asking if I could have less rest because I was feeling great and didn't need it.  : )  A great swim for me.

CF WOD 9:30
  8:00 AMRAP: 5+ 12
     6 c2b pull ups
     12 air squats
     9 135# DL

CF WOD 9:30 team:
  Some rowing, 35# KBS & pushups.

 CFE WOD 12:00: bike
   3x 12 min on 4 min light pedaling between sets. Rode IMCDA course.

CF WOD 6am: Dead lift (70%•80%•90% of 1 rm (220#)) 5@ 135# 3@ 175# 6@ 200# 21•15•9: 6:17 rx 65# push jerk Over the bar burpee

CFE WOD 1:30pm: swim
  25 free, 25 back x 2
  75 free
  100 with pull buoy
  100 with paddles
  100 with both paddles & pull buoy
  100 free
  100 back
  25 free 

Woohoo. I wasn't sucking in water today! Pool was good. Britt, it wasn't the 750. I'll get that next week.  Today felt way better than I've had since early feb.