I <3 RUNNING

It’s the first day of 2011 so I thought I better start my goal of consistent blogging (even though I have negative time to tonight)!

I really have enjoyed this Christmas break. I have been able to run whenever, which isn’t the best, but it worked this time. I got to run with my dad several times over the break and once with my brother. I have also got to go on ‘out’ runs with my mom picking me up wherever I finish. And last but not least I got to run the last run of the year with my friends, which was super fun! The break has been great.

Goals for RUNNING

1)      Set specific weekly and monthly goals especially when I graduate so I continue improving and getting quicker.

2)      Record me running a few times so I can work on my form.

3)      RUN BECAUSE I LOVE IT!!!!

4)      Blog every time I run

        Enjoy the last of my high school career and look forward to new goals and new roads (that will be a hard goal)! =(

My alarm went off real early this morning (6:30), school officially started again. . . well kind of the rest of it starts next week.But this also means we are back running as a group. It was hard to go running with anybody over the break because I worked all day everyday and nobody wanted to go running in the COLD evening or early morning so. .  . It was good to catch up on stories and  man I'm going to miss this group of girls. We ran firestation backwards. We had to make a potty stop and we had two girls biff it and well just about nobody ran or ran very little over the break so there were a lot of 'slow downs'. The run took awhile but it was the best ever!!!

The freezing cold weather is getting REALLY annoying about now. It was sweet why it last but I hate my fingers always feeling like they are going to fall off or thinking about having to wear a coat why I run and then not being able to warm up after I'm done running. I would just like some warm weather to run in, please! Other than freezing our fannies off it was a pretty decent run with all the girls. They are not motivated yet to go our pace yet almost like I'm not motivated to run fast with the boys yet so it was all good just having a good conversations and running with a lot of people. Completely enjoyed my time out. Oh and don't try and hop a fence with pokies on it, your shorts will get caught and you will get stabbed and the outcome . . . . just never again. 

Can I say I saved the girls today? We almost had 5 fast but after begging we got 4 fast, as long as we seriously did the workout. I'm really glad it was four because any longer and well it really would not have worked. Four today was perfect just enough to be something we all could handle yet far enough it really worked us.  We choose to go out toward Star  Bucks because there were less lights and we were actually able to run through all of them. The pace was steady and quick the whole time. We all commented after the run that our coach would have been proud of the pace we had and that it was nice to stretch out the legs and go a bit quicker. 

I knew I worked after school today so I got up this morning and went running with my dad. My legs were a bit sore from yesterdays quicker run, which is pathetic. I really need to start lifting and picking up the pace a bit more than what we have been doing. Me and my dad this morning ran out toward Artic Circle but we went passed because my dad was hill crazy this morning. The pace was quick too. I really like running with him because he pushes himself and looks for more than what we had planned. Going the extra mile explains him perfectly. 

I was a complete wimp this morning and couldn't get out of bed I was so tired. I worked all day but after I finished working my dad was waiting to go running with me. I'm glad that he is there to push me so I don't slip and miss days. I ate some dinner quickly because I had not eaten all day and then we set off on our old Artic Circle loop and then some. I was really excited to run it because it has been awhile but after awhile I remember all the  long steady uphills owch. It also brought back a lot of memories which is nice. I never want to forget those times. I already feel bad inside because I miss them. It's funny what a run can bring back. 

One of the memories me and my dad talked about was when we went and ran a Sunrise Tire hill. I was a few grades off from being able to run with the high school team but I had heard they ran the Sun Rise Tire hill. As soon as I heard that I hauled my dad with me to run that hill. So we ran our loop with the additional hill. We started and I was so nervous but happy, mid way through the hill and I wanted to walk. My dad wouldn't let me walk and about to the top of the hill I wanted to cry but I made it all the way up, he never gave up on me. I ran home just so excited to tell my mom our accomplishment. One of the xc kids was at our house as I explained how we ran the hill only to find out that they ran it 6+ times. Then I truly wanted to cry but I was still proud of myself.

Anyways it was a great run tonight! 

I did not see this workout coming today, 5 mile tempo with the boys pushing us. This was the first 5 miler I have hit in awhile so I was nervous about the distance and pace. We started out ahead of the boys which was nice so we could ease into it and then we began to pick it up as they caught us. It was tough but honestly it was not too bad. I got a little worried at about 3.75 miles into it when my stomach was turning but a quarter mile fighting that and I was good to go again. Really the workout was tough but not horrible. 

CROSSFIT - My brother did this for awhile before the wrestling season and he and my dad really liked the results. So my dad suggested I try it and see if it will help toughen me up for the track season. Today was my first day and the goal is to go 4-5 times a week. That place really gives you a run for your money. We warmed up and then had 15 minutes of GO GO GO hard no stop lifting. owch. Afterward one of the trainers there was talking to us and suggested I look at the cross fit endurance web site too. Interesting stuff and I think I will go for it!

Oh goodness, I have butchered the first month of blogging for the year!

I  have felt pretty sick all day BUT the workout ended up being pretty dang good. We started on the warm up to the hill but I had to use the bathroom so I took a pit stop at the Boulevard. It took forever to find the bathroom in that place, I realized  I would be running my workout alone. I got the 200,400 and 800 done then everybody else was finished. Our varsity boys however are really kind and helped me push myself on the last 200 and 400. They didn't have to and they just did it because they are the best! Overall I felt really strong running the old man hills and I felt like I pushed myself really well.** Guessing on the mileage. . . I will have to check!

Cross Fit

Warm up: 400 meter run, foam roller, 10x pistol: one legged squats, 10x chest presses (through a bar from your chest to over your head)

W.O.D

18-15-12-9 reps for time:

Chest to Bar Pullups

Burpees (touch 6″ above reach)

I really pushed myself tonight. After the first set though I was shaking but kept going and pushing hard. Can I say I have like next to none upper body strength!

It's frustrating at the end of the day when you say I could have done this AND this IF ONLY I knew this! So here is the simple problem that lead to frustrating results. . . I went running with the team today. I was supposed to run six today but on Tuesday early evenings I have a Psychology class so I really barely have enough time to run five miles. So I went out and did what I could, ran a five miler came back. I'm working on my abs so I ran to the weight room quick and added in 30 quick sit ups in weight room. After that quick jazz I headed home grabbed my bag and headed to class which I was running late for only to find out it was CANCELED! Come on! I could have ran another mile I could have gone to Cross Fit I could have gotten better! FRUSTRATING MUCH!

So tomorrows plan so I wont be frustrated. 

6:15 Cross Fit Class

8:00 -11:50 Biology

11:50-1:16 Teachers aid.

1:16-3:00 Get my run in!

3:00 - Go to work!

Cross Fit

Warmup

W.O.D.
5 Rounds For time:
15 Wall Balls 20/15#
30 Double Unders

p.m - I was really worried for today's workout after doing 75 wall ball squats to go and do hills and do them well and fast. I just knew running over I was going to have to dig in and I did. I really pushed through the pain and ache. I am feeling a lot stronger!

Warmup

W.O.D.
For time:
200 Double Unders - I did 500 singles instead.
50 Overhead Squats 115/75#
50 Pullups
Run 1 Mile

The workout today was REALLY hard. After the overhead squats I was just shaking which made the pull ups really difficult because I was so weak. And the mile. Ah try running fast when your arms and legs feel like they are going to fall off.

p.m - Today's workout was just 5 easy. We ran over to target so we could drop some girls off at the hill that didn't run hills Monday. I ran on my own today. It was really depressing and I had one heck of a bad time. Ah. I hate bad days.

My goal for tomorrows tempo

Don't get discouraged and just do the best that I can do! Don't compare myself. Don't whimp out just because I'm not fast enough to keep up with everybody else.

Warmup

W.O.D.
AMRAP (As Many Rounds As Possible) in 20 minutes:
5 Handstand Pushups
10 Toes to Rings
15 Med Ball Cleans 20/15#

Oh man after mentally preparing all day to run a great tempo and then not run it. . . . ah I didn't know if I should cry or rejoice. I wont be here to run with them the rest of the week because I'm heading up north for some college crap so tempo on my own. The run today was fabulous. We headed out into Washington and then ran it back the fire station way.

Rounded off the day with some STRIDERS all 8!

Okay I'm really sore now. Everything hurts. Must have worked out today or something.

Warmup

Strength-
Hip extensions 10-10-10
Static Ring Holds 3xMax time

W.O.D.
21-18-15-12-9-6-3 reps for time:
Sumo deadlift high pull 75/45#
Push Jerk 75/45#

After some tours today I should be able to get my run in. 

Warmup

W.O.D.
“Helen”
3 rounds for time:
Run 400 meters
21 KB Swings 55/35#
12 Pullups

This was a great workout this morning, I loved it. The 400's were solid!!

TOTAL - 1.5 miles 

p.m - OLD MAN HILLS! Finally  my legs are not sore and tired for a workout at track practice. Today I felt really strong running these hills and I would even get aggressive and pick it up the pace as I went. Fun, fun, fun!!! Tomorrow the track season 'officially' starts. . . . I'm not quite sure how I feel about that. . . .

After I went and worked on my Abs

.5 warm up, 2 mile warm up, 1x800 (1 mile including running back down), 2x400 (1 mile ), 2x200 ( .5 ), 2 mile cool down.

TOTAL: 7 miles

Cross Fit. 

Warm Up - 400 meter run, Foam Roller, PVC pass through, 10xCobras, 10xOver head squats, 10x Pull ups ( I love Pulls ups they are so addicting!), 10x back extensions, 10x push ups

W.O.D

A. Strength.

Overhead squats 3-3-2-2-1-1

B. A.M.R.A.P 15 minutes. 

10x dead lifts

20 box jumps

After four minutes of this you want to cry!

p.m - Only had time for 4 miles today because of psychology! It was really fun. The girls ran Formaster backwards so we headed out that way and then cut up 2450. I ran with Jessica back up to the school and we talked the whole time! I love her! Oh fun fun fun! After we got to the high school we ran an extra half mile to make it four.

W.O.D.
5 rounds for time:
30 Squats
20 Situps - I screwed up on these.  I thought it was 30 so for the first 2 rounds. . . .
10 Clapping Pushups

p.m -track practice-

What whether can you not run in? THE WIND! I HATE the wind! OOOOoooooo yuck. That's about all I have to say about today's workout. I was happy when the workout was over and we were back inside were it was quiet after all that rippen and roarin. My legs were kind of fatigued today too.

Warmup

W.O.D.

3 Rounds for time:

21 Burpees- Oh my asjdfkja kf!!! I HATE these, especially when it's 21 of them! OW!

400 meter fast run. Last 100 or so we were sprinting.

500 meter row - Not enough rowers so instead of waiting we substiuted these with 800's. The 800's were fast and solid.  After the workout was over  we jumped on for one row of 500 meters just for fun.

90 seconds recovery  between rounds - Shortened this to 45 seconds the first round and 60 seconds the second round.

I will catch up on my blog. . . .later but for todays. . . .

Cross fit:

Warmup

W.O.D.

10 sets of 2 Deadlifts @ 65% of 1 Rep Max. On a 10 minute clock, perform 2 deadlifts on the minute for 10 minutes. Work on moving bar fast on every rep.

Rest 3 minutes

For time:

50 Handstand Pushups

Okay a great story on the Handstand Pushups. . . . My arms are shot from this weeks workout, like shot! After the dead lifts as I waited the three minutes to start on the handstand push ups well I doubted myself big time that I couldn't make it through all 50 or even 1! So coming into handstand position I didn't lock my arms to get up and was lazy and well I got up and then fell on my head and flipped over side ways. Ow. My pride is hurt more than anything but we all had a good laugh. After that I was rather hesitant but I got all 50 in!  One lesson from this. . . go into everything with some confidence!

TRACK!

I am working two jobs so making it to practice this week has been difficult but it should ease up as I just might have to let one go. I was also supposed to go up north today but chose to stay home because I could run with the team today. I was not way excited about this choice when I found out about the tempo but it actually ended up being pretty sweet. We didn't quite hit tempo pace but it was still quite quick. This gave me a chance to really focus on my form and stride. I'm glad I get to run with these girls!

Warmup

W.O.D.
7 Rounds for time:

200 meters sprint

10 Overhead Squats 95/65#

I was so close to being the first one to finish in this group. I had the lead the whole time up until the last  set of squats and this guy out squated me. Lame! This is the second time I have come that close. Competitive much! This was a fabulous workout that really pushed me this morning.

TRACK

I finished with school today and came home and my quads were on fire just aching and had knots. The hurty legs made me anxious for the hill workout. I thought we would be running Sunrise hills but I rejoiced when we had old man hills. This was great because the hills were not as steep so it hurt but I was able to do it. I just made the goal to stick with the girls and not hold them back, goal accomplished.

.5 mile warm up

2 mile warm up

3x800 meters

3x400 meters

3x200 meters

2 mile cool down. 

Really this was a LONG workout! But we did ALL of it and it's done.

CROSS FIT

Warmup

W.O.D.

5 Rounds for time:

7 Dead Lifts

21 Double Unders

TRACK

3x300 minute tempos finished with 2x200's

I could tell from the beginning of the warm up that I might be in for a rough workout. The few muscles that I do I have in my legs were screaming. Coach Holt didn't tell us how many we had so I was banking on 5 or 6 just to be safe. The workout really shouldn't have been all that hard but I was having a difficult time. I couldn't relax, I could feel my horrible form, it was just bad nuggets. I gave it my best effort. The 200's were pretty crazy to because I could feel myself just fighting. uggg. . . if there is a hard workout tomorrow I will have to sit down and cry.

CROSSFIT

W.O.D.

Benchmark Wednesday

“Cindy”

AMRAP in 20 minutes:

5 Pullups

10 Pushups

15 Squats

Holy cow I went into this workout overly confident. The 20 minutes had me a little uneasy but man I should have been a little more shaken in my shoes. After the first 10 minutes I wanted out! I somehow managed to push it through the end though. My hands got awfully ripped up today too! OWCH! 

TRACK -

Today I was debating on how far I could go. I really only had time for three but I'm thankful the girls hauled me out on a four. We ran out on the 'shoe run' modified. I had forgotten about all the construction on dog pound but it wasn't a big deal we made it through alive. It was a great run with the girls today. Nice to take it easy after a couple of hard days.

CROSS FIT - Couldn't go this morning, my hands were way to beat up. Can't risk infection. Solution. . .  I'm getting some gloves. Ultra lame.

TRACK- Ah man it was nice to take it easy yesterday but my legs are STILL toast! I think that's because I lifted really heavy on  Monday and Tuesday and then had hard workouts on top of that. But it was nice to get out and just run again today. I started out  with Mia and Jess. You could tell everybody was kind of burned. Me and Kaylee toughed it out and  made it the whole six though and it passed by fast because of the great conversation of the upcoming track season!

Cross fit - nobody will believe the workout I did this morning but it was an amazing accomplishment for me. When I first joined I saw the workout and chickened out. I saw it last night how ever and was eager. I almost backed out this morning but I'm so glad I went. LOVE IT. Proud of myself! 

As much as I try never to let track in my head. . . . I mean it doesn't even matter how hard I try or what i do. . . . I don't even know. I felt like crying on the run today. I just felt like crap. My body hurt my mind was ultra hurt. I just want to go die and dig myself a whole and pretend I never even tried or was alive. I guess I hate trying and failing. I kept it positive on the run with the girls though but really . . . . . ow. I thought running was supposed to make you happy? What happened??

Now this is what I call running making me HAPPY!

a.m - Instead of Cross fit this morning I went ran a little speed workout with my dad. Everybody else has a track meet today so I figured I would get in something hard? I started out wanting to run a time trail but then decided a nice quick speed workout would be great. We started with a warm up and then got into some 400's They were about a 1:20-1:26. Then I wanted to hit a 1:30 to nail it into my head what it felt like. I ended up hitting it right on  both times. After some fun with the 400's we ran a 200 because I was out of time. I got that in 36 seconds. Not to bad of a workout. I want to start running quick 400's in the mornings.

**I don't know the mileage so. . . . 

a.m - Cross Fit

Instead of going to the Cross Fit building to do the W.O.D I went to the Pine View track. I figured my 400s would be better done on the track.

4x sets of 400 meter run 50 squats.

This was a great workout for me because my legs felt like jelly and hurt and then running the 400s on hurty legs. . .well maybe it will help me push through pain easier and relax into it. I don't know!

TRACK - I FINALLY GOT TO RUN WITH THE GIRLS TODAY!!!!!! AH it has been a long work week and thee hardest homework week yet so today was just flat out fun to be back with NO stress! I also April Fooled the girls saying that I was not running track. . . and it was a good one because they know I have not done my paper work or payed fees yet!!! Well APRIL FOOLS!!!!  I have come down to the conclusion that I'm running. It would be dumb to not run my senior year, it has just taken awhile to buckle down and say I'm really going to do this and I'm going to do it well (or just try)! My ultimate goal is to have fun with it this season and help the girls out (that I can) and even push myself and hopefully get ready to TRY and run for Dixie (we'll see if I'm even quick enough!). Anyways I can't stop working though. . . but I'll be around as much as possible and what I can't run at track I'll work in at home.

The run with the girls though. . . fabulous! Hot out, slow pace, great conversation - boy stories,  followed by a dip in sandburgs pond - couldn't have asked for more!!!

Goals for next week:

Cross Fit every morning (usual) - Make it to all the afternoon track practices I can - Run 3 mornings (double morning workouts (might be wasted but bring it!) - Keep a positive attitude - RACE (if there is one)??!!!

Warmup

W.O.D.
Five rounds for time of:
15 Wallball shots, 20/15#
15 Pull-ups
20 walking lunge steps

I was just flying through this workout with the exception of the pull ups. On the last two rounds for some reason I was really struggling. After the work out me and my dad went and ran a mile. Does that count as a piece of a morning run? Everytime I run directly after one of these workouts I laugh for the first few minutes because my body feels funny but then I cry it hurts so bad.

p.m - TRACK

I almost missed the girls today because I didn't know what time the high school got out BUT I made it and I'm glad because it was fun! We drove out to JP's house and grabbed her moms watch and ran 6 miles out there. It was a little nutty running around and around different blocks but it worked for today

Just a thought about running in the "rain" this weekend, if it does end up raining here.

http://www.youtube.com/watch?v=L3_DHhZOgI0

A.M - Crossfit -

W.O.D.

As many rounds in 15 minutes:

15 KB swings
15 Situps
15 Sumo Deadlift Highpulls

 P.M - TRACK

Ug. . . . I really didn't want to go at 9 in the evening to get my run in but I dragged my sister with me and of I went. ah relief. I can do it.

3x - 2 min hard 1 min easy 1 min hard 30 seconds easy 30 seconds hard 

A.M - I skipped cross fit this morning to go running this morning. It was really nice!!

A.M - Crossfit -

W.O.D.

4 sets each for time of:

Row 500m
*Rest as needed between sets

In between row 1 & 2 do 1 set of max pushups

In between row 2 & 3 do 1 set of max pullups

In between row 3 & 4 do 1 set of max GHD Situps (once u stop motion your set is done)

After row 4 do 1 max handstand hold against the wall

p.m - TRACK 

Holy smokes! It has felt so impossible to get all the workouts I need to get in this week in! Ah! Running by myself at 10 o clock at night has been so lame! So today me and  Hay had a video and pictures for getting our young women medallions right after school so we went running together after that. We both had other obligation following the first event so we had 30 minutes to get a run in, perfect! It was so nice to run with her we ran to Arctic Circle and  back and chattered the whole time! I'm so glad we ran together!!!

Warmup

W.O.D.
Benchmark Wednesday
“Nancy”
5 rounds for time:
Run 400 meters - After the last set of 15 OH squats me and my dad ran an 800!
15 Overhead Squats

BRING IT! Oh I was so excited for today's workout because this workout is just right in my ball park. 

P.M - I got to run with Taylor Boyer today! Oh it was so fun to run with her and to hear all about your young love of running, I needed to hear it. She has been working SO hard and she has done SO well this track season. Man I can't wait to hear where running will take her next year in XC and well in anything.

W.O.D.

5 rounds for time:
Row 250 m
20 Wallballs – 20#/14#
15 Pull-ups

- Oh my word I got so angry after this workout. I was just cruising through and well I forgot to count my rounds but I was with a group so as I finished 5 and didn't know I headed into 6 and finished the row before I noticed I was starting into an extra round and everybody else was done and well. . . . . duh!

P.M Track -

All the girls started off together but we somehow split? A group of girls were running three so they cut down dog pound and well a group of us 5 milers followed. So half way down the road we realized and turned around. So me and Taylor took off for a couple miles trying to catch the girls. Fun stuff! =D

TRACK - Warm up (Hearts) 6x400 Cool down (Hearts)

Today I ran the track workout with Megan. She had to leave so I jumped in with her and we hit the ground running. On the first three there was gap between me and Megan and well I have a problem with that. I know how it feels to struggle with track and the mental madness it takes. So I put Megan in front of me and well she became a different runner on those last three repeats. It is interesting to me that is all it took! She has it in her as do a lot of the girls but for some there is a definite road block when it comes to track. . . . . 

I'm getting obsessed trying to overcome this theory or 'genetic potential'! ha! So I started in on CrossFit and I have noticed a world of difference in my running and well now I am starting in on this Paleo Diet too!  I have heard some wonderful things about it and heard from people the amazing results it brings to their athletic ability. So. . . I will see where that takes me now, come on sub 6 mile!

WOD

“Diane”

21-15-9

Deadlift 225/135#
Handstand Pushups

Cashout – 40 Turkish Getups

P.M. Track - 

Ugg. . . today we had the Pine View relay track meet. I knew I would only have one race before I needed to head to class and well I got stuck running the 400. Oh well. I tried to trade but. . . At least I got a race and that I had lots of fun trying to run a 400! I also got to be apart of a great team. So I'll take it! =D

 CROSSFIT -

Warmup

W.O.D.

Benchmark Wednesday

“Barbara”

5 Rounds for total time:

20 Pullups

30 Pushups

40 Situps

50 Squats

Rest precisely 3 minutes between each round.

For this WOD you will have the option to do one of 3 levels.

Level 1- 3 Rounds

Level 2- 4 Rounds

Level 3- All 5 Rounds as Rx’d

 - - - I DID ALL 5 ROUNDS!!!! It was really hard but oh man I did well! I tore the skin off but butt again from the sit ups though.  . . oww! And to put this in perspective for myself it was a total of 100 Pull ups - 150 Push ups - 200 Sit ups - 250 squats!

TRACK - I know this sounds lame but I worked today and went strait from work to a dinner and presentation for getting my Young Women Hood Recognition!!!! I didn't get to bed till late. So there was no time for a run or anybody to go running with in the dark!

A.M. - I found out I was racing last night so I didn't go to cross fit this morning instead I went to morning  practice with the team. I was hoping it would help my sore sore body loosen up a bit before the race. . . . I was still sore but it kind of helped!

RACE - Okay. . . the race was okay. We got a good warm up which helped my legs loosen a little but still . . . I had no nerves or expectations going into this race especially after a workout like "Barbra" yesterday . . . 250 squats and well . . . you know your going to feel it and bettin bucks your not going to get a PR so I ran it for fun. A 6:15 however is another PR for me (fall over dead). I would really like to run a race once when my body isn't toast!

Overall the girls team did AMAZING! I got to watch some pretty neat things happen. Liz running a 1:03 400 in the medley she was FLYING!!!! Kaylee run something crazy like a 2:22 (?) 800 in the medley and that whole team qualify for state! Also watching JP get qualified for state in the 3200! Oh and the throwing girlies are just out of control. It was cool to see Deb with a medal around her neck today!  Ah there were so many things. It makes me happy to see everybody do well!

a.m cross fit 

Warmup

W.O.D.
AMRAP in 15 minutes of:
10 KB Squat Cleans 55/35#
10 Box Jumps 20/16″
10 Toes to Bar

p.m - I figured I better blog this run because this was the best just run of my running career and I don't think it will be beat it out anytime soon! This last week/weekend has just been so hard and so stressful that taking a breather today was just what I needed, a run with the girls. We started off hucking rocks at the fence and screaming while doing so. Two of the girls in our group missed qualifying for BYU by seconds (that is in the mile and 800). Stoner was actually excited thinking she had qualified and her bubble was burst today, she had missed it by seconds but was told she made it. We could all tell she was very upset and on the verge so we opted to huck rocks scream and well let all that frustration out! We really must have been a sight to see! After that we continued on a run we named R.O.S.S Epilogue run. The weather was fabulous but the conversations happening were even better (and they were def. not about boys!). Well during the run we went and found a secret spot with magical water. We spent a solid hour there, it felt like we had left St.George - It seemed as if the houses and cars had disappeared, we were the only ones, it was nice out, the water was cold, the sand was white crystal it honestly felt like some place else. While we were there we ran up and down the water, bounced on bouncy mud and then popped it and sank into it, dug a hole, wrote in the sand, hucked more rocks, splashed around, talked and didn't ever want to leave! Honestly this was the best run of my running career. I couldn't stop smiling and I was truly happy!! I will miss these girls so much!

The purpose behind the name of the run. . .well the R.O.S.S part I don't know if I'm aloud to explain but the epilogue. . . .an epilogue is after the end of the story. You make such bonds in running you never just walk away and are done. I still go running with girls on the team that have graduated and have stayed in contact with the my running friends from my freshman year. The girls today decided that we will get together once every summer and go run that same run and stay in contact! Cheesy but I like it!!

a.m. CrossFit

For time:

21-15-9
Right Arm KB Snatch 55/25#
Left Arm KB Snatch 55/25#
Pullups

Okay I hit the end of my rope this morning. I have some pretty deep cuts in my hand but I don't think those were what really affected my workout this morning, in fact I really don't know what did. I couldn't do pulls ups! It was a struggle to get up and then when I was up my muscles would lock and I would just be hanging up out there for a few seconds. My body just rebelled against me this morning and it was so frustrating! Crap workout! Finished, but still crap!

Warmup

Skill-Hang Power Snatch

W.O.D.
5 Rounds for time:
Run 200 meters
12 Hang Power Snatch
8 Burpees

After the workout me and my dad went on about a mile run.

Row 400m
15 Hang Power Cleans 155/100#
10 Pushups
12 Hang Power Cleans
20 Pushups
9 Hang Power Cleans
30 Pushups
6 Hang Power Cleans
Run 400m

Again, after we were done with the WOD, me and my dad went on a mile run.

GRADUATION!

I decided not to go into cross fit today and not just because it's graduation. After doing power cleans and power snatches my shoulders were very sore! Today's workout was supposed to be "Fran", I'm pretty sure I couldn't have got the weight above my head in a thruster.

On another note though, GRADUATION! This was a really an overwhelming day for me. The only thing I will miss about high school is RUNNING and the people I got to run with. Running cross country and even track with the Pine View High School team made my high school expereince very positive and memorable. I will never forget the experience I was able to have like winning region, the epiloge run, all the girls I have run with from my freshman to my senior year and the most amazing coach that got me through everything! I was so happy to see my coach after I walked through the PV on graduation day!!

Running in high school has been great and something I will NEVER EVER forget. That road has ended though and now I need to go and find a new road to start running on. I want to keep competing and pushing myself through speed and weights for as long as I can! We'll see what I can come up with. Hopefully I can get a group to run with and I can do my own speed workouts and get into some fun road races.

We'll I guess this is the end but it's also a beginning. This day has been very bitter sweet!

XC FOREVER

5 rounds for time:

30 Situps
20 Squats
15 Russian Swings

Another mile with my dad after the workout.

Strength-Front Squat 5-5-5

W.O.D.
3 rounds for time:
10 KB Snatches/Arm
15 Toes to bar

- Mile with my dad after the workout. My two weeks is now up so I'm going to start back into building up my miles.

**Just a note - There is a lady at crossfit who is a very fast runner, acutally there are a lot of elite runners there. When I watch them run as I'm running behind them they don't have huge strides. I have always tried to have a long stride. However when that happens as I loose energy I usually drive my body stright upwards (at least that might be the cause, really I don't know). But every time me and my dad have been running a mile this week I work on having a short stride and quick feet. It feels bettter running with a shorter stride and quicker feet. It seems not to pull so much on my IT band. I'm also not pulling alot with my quads. Who knows. My form is crap and experimenting can't hurt.

“Fight Gone Bad”

Three rounds of:

1 min of Wall-balls 20/15
1 min of Sumo deadlift high-pull, 75/45
1 min of Box Jump, 20/16″
1 min of Push-press, 75/45
1 min of Row (Calories)

I have wanted to do this workout for a long time and today we finally did it! Once we were doing it though I wished we weren't. OW!

I thought my dad was nuts to ask me to run after this workout, but we did.

5 Rounds for Time:

Run 400 meters
12 Burpees
30 Double Unders

-- I went running with Cassidy this morning. I originally planned to just take two weeks off but it ended up being more like two and half three weeks. I wanted to wait until I was craving running and I think today was the perfect day to start back into some miles. Me and Cassidy ran 3/4 of our four mile run, running up a hill. We were dead by the end. Glad to be back and hopefully running with a new group soon!

Okay so I stink at blogging and I don't know if I'll get better at that but I have been doing fabulous with running!

Warmup

Weighted Pullups 2-2-2-2

W.O.D.
Benchmark Wednesday
“Lynne”
5 Rounds:
Max Reps body weight bench press --- (yeah right!!! At least for me!!! So I just found a good weight and went with it)
Max Reps Pullups

 RUNNING - I went running with Cassidy and Tamee and her sister which was really fun. We drove out to Washington and ran out to the S. Farm. It has been so nice outside lately. I hope it never warms up! It was a beautiful run.

Warmup

W.O.D.
6 rounds for time:
10 Hang Power Cleans
5 Front Squat
20 Switch Lunges (10/side)
Rest 90 seconds

RUNNING - I went running with Cassidy again this morning. She had an appointment so we were not able to go very far. However, that was great for me this morning because I need some new running shoes. Mine have been toast for awhile and I have not had time to run in and get some new shoes. Today will be perfect for that and then tonight I will just have to go try them out! 

Warmup including 400 meter run.

W.O.D.
“Jerry”
For time:
Run 1 mile
Row 2k
Run 1 mile

I didn't get to use my new shoes last night, but I sure did use them this morning. I am so thankful for good running shoes! Anyway, the workout was great.The mile run was really easier than I thought it would be for me. My first mile was 7:10 and I don't know what my second mile was because I forgot to look at the clock on my way back out after the 2k row. The 2k row was stinking long for rowing, I get so board on those machines. I did push myself though and I just about have the form down pat. . . overall, great workout!

After I ran an 800 with my dad

--- These last two days my mile have been lacking. My goal next week is to have higher miles. I know I can put in the time I just need to write a mileage plan down and follow through.

Warmup

Strength-Deadlift build up to 5 rep max in less than 4 sets

W.O.D.
For time:
Run 800 meters
15 Deadlifts @ 85% of 5 RM
20 HSPU
25 Ball Slams 20/15#
30 Turkish Getups
100 Double Under

I have been so stinking sore the last two days that I was not sure I could get up this morning and workout. But I did and I made it through in amazing fashion in fact I killed it! Sweet workout. I went to the earlier class so that I could go running with the xc girls!

Running - I have not been running with the team this summer because I'm trying to let the girls bond and form their new team. However, after a couple of sad emails I got from some girls I decided to come to a morning practice and run. It was REALLY fun to run with them and talk to them again. I have missed them SO much! The running part was really easy too. Overall I had a fabulous time. I hope they have a successful season. =D

This morning my dad could sleep in for once so we decided to go to the 7:30 cross fit class. However, this morning when we woke up . . .there was no 7:30 cross fit class!!! Lame! I am so stinking MAD! Oh well so we went running together instead. 

It was great running with my dad this morning because he runs a lot quicker than what I have been running. The faster pace really got my  heart rate up and got me working which felt so good. My calf however is a little bit, well a way bit tight and painful still (started  yesterday) but I was able to run through it with no complaints. Overall great run!

Another neat thing I have discovered this week is that I have lost 10 POUNDS!!!! The scale  measures that I have lost 15, but I'm deciding the 5 does not count because it fluxes, so 10 pounds!!! Really?? I was not even trying to loose weight and what do ya know! I can tell a little bit but really I think my body is just toning up. Well anyway. . .might sounds lame but I was super stoked!!  

Warmup

W.O.D.
5 Rounds for time:
15 Wall ball shots 20/15#
25 Double Unders

Another great workout this morning with the exception of the double unders. I think I have had a knot or a pulled muscle in my calve and it was getting better until this mornings double unders. Oh well its all little sore thats all so . . whatever.

RUN - Okay, I really need more hours in a day and then also the energy to make it through. I didn't get my run in this morning because I needed to finish up my paper for class today and I had to do it this morning because I worked all afternoon and evening. Well needless to say when the day was over I was left sitting on the couch just wanting to sleep. I almost didn't run but you see my friend texted me and asked me how many miles I had ran today and well the guilt got to me. I put on my running shoes and it ended up being the best run! I felt really strong, had a great pace and it was a beautiful night tonight! 

WOD

3 Rounds for time

50 Squats
30 Sit-ups
20 Deadlifts – weight for deadlift is body weight or close to it.

OH YEAH!!! I deadlifted my body weight and then some (well 5 pounds extra) a total of 60 times! It was SO sweet!

RUN- I got to go running with Cassidy this morning. We ran out to the double churches from her appartment and then had my mom come and fetch us. The very begginning of the run was really hard, I was really shaky. I kept going though because I didn't want to hold Cassidy up and I knew if I could make it past the first mile I would be just fine, and well that was the case. After the first mile I was a happier camper and set for the rest of the run.

- I just recently wrote a paper and in my research I came across an artical titled What is Fitness by Greg Glassman the founder of CrossFit. This artical talks about alot of things but he has a few interesting points when he talks about our energy systems. Therea are 3 energy systems that have fancy names I don't really care to remember but I do care about the part where he breaks them into arobic and anaerobic activities. Anyway here is the section I thought was interesting and then I will also post the website of the artical.

WOD

A1. Shoulder press 5 reps x 3 sets
A2. DB Rows 10/ arm x 3 sets
B. 400m walking lunges for time
C. 50 Ghd Situps

- Oh my heck 400 meters of lunges didn't sound that bad until you were 100-200 meters into it. Oh geeze I couldn't feel my legs and then well after 400 it was had to walk normal! 

RUN - Right after CrossFit I had my dad drop me off in Green Springs to run with Cassidy, Hayley and Rob. I felt really good this morning so I just took off for a bit and let my legs go.

CrossFit

 WOD

A1. Rope Climb – 1 ascent x 6 sets
A2. Bench Press – 5 reps x 6 sets

B. As many rounds in 10 minutes of:

7 Pull-ups
7 Clap Push-ups

Oh how nice of them to not do legs today! Geeze, my legs and butt!!! I can't walk right or even sit right. Amazingly after the warm up I was just fine.

RUN- I ran with Cassidy this morning. We ran out from my house and my parents pick us up. Not a bad run today at all. I was little sore getting into it but once I was in, it was easy!

1 mile warm up and cool down -- Workout 8x30 second sprints with 20 squats and 20 situps after each sprint.

I'm at a dog show in Oregon and well I am feeling icky and fat from long car rides so I put together a workout and worked my butt off! We found a mile loop to run our warm up and cool down on.  After we warmed up we started into some pretty serious 30 second sprints. I thought I was all good but my cousin is a sprinter on her high school team, and we are kind of competative with each other---we both got pushed to new heights tonight! The squats and situps inbetween were great! After everything we cooled down!

I think we inspired everybody around us too-just saying! This place has beeen dead the last two days and after we finished our workout. . . everybody and their dog was out walking around!!!!! I love being healthy!

I don't know what to call the mileage so I'll put three (its probably more, but who cares)!

4 Sets:
First 2 sets 15 UB Pullups Second 2 sets 10 UB
Rest 20 Seconds
20 UB Wall Balls 20/15#
Rest 20 seconds
25 UB Double Unders
Rest 2.5 minutes

(UB =  Unbroken)

After me and my dad were done at CrossFit we came home and went on a little run. It was great to be out running this morning even though it is stinking warm!

Me and my dad are doing a lifestyle challenge at CrossFit Dixie. It includes doing the strict Paleo Diet (which I have wanted to do FOREVER), Getting at least 7 hours of sleep every night, and working out at least 5 times a week. This is my fourth day of the challenge so I have 44 more days to go. But it's amazing what happens when you start taking care of your body; Giving it whole foods, sleeping enough and working out! I am starting to see and feel a difference in my workouts and in my energy levels during the day (and this is only day FOUR!)!

Four mile run with my dad early this morning.

A. BB Box Step ups 12 x 3 sets @ Tough Weight; rest 2 minutes

+

4 rounds for time

16 TnG DL @ 115 (Touch n Go Dead Lift)

600 meter run

60 sec. handstand hold

+

FLR – 3 minutes (Front Leaning Rest)

Another great workout this morning. I really pushed myself on the Bar Bell Box step ups. I ended up stepping up with 105 pounds. I was able to lift the RX for the four rounds for time. Overall did pretty well but I could do a lot better if I cleaned my diet back up.

Run - -

My lower back was hurty today while I was running which is most likely from the dead lifts. Other than that I loved the run. I also finished on an uphill which is always the best because by the time I am up the hill and home I feel like I got a good workout in.

A. 50 TGU slow and steady – light weight

+

B. Toes 2 Bar 12 x 3 sets; rest 1 min

+

C. Row 10 min for max meters.

I think I went a little to light on the TGU. . . Oh well I got to practice my form. On the Toes 2 Bar I finally got the speedy kip way down! It felt so weird doing it. At first I felt out of control but then it was really cool and fast, fast, fast! Rowing 10 minutes was horrible, I really don't like rowing, and especially rowing for 10 minutes!

Run - -

I had my mom drop me off at the back of Green Springs and ran around from there. My right hip in the back is still in the pits but it will get better. The other things is I really do not like running alone. . . because I just get going fast and then slow and then fast and ugh! Negative post today - Sorry!

WOD

A1. Close Grip Bench Press – 6,4,2,6,4,2;
A2. BB Bentover Rows 8 x 6 sets

+

3 sets:

10/ arm tough KB Snatches
Run 400 m – work on efficiency
*Active rest 2 min

RUN - -

I felt really crappy before I left home but I hoped going for a run would solve the problem. . .but  I ended up dying a miserable death! I was just tired and everything ached oh plus I ate right before I went running and. . . overall it was all very horrible! I tired finishing running up 2450 except I just couldn't get myself to want to. So I ran up to the 2450 park and walked on the park trail till the fire station and then ran from there home. **hopefully the rest of the week goes a lot better than this!

Part 1:
For time-
8 clean and jerk –
25 double unders
Row 250 m
20 double unders
8 clean and jerk –
20 double unders
Run 200 m
25 double unders
8 clean and jerk –

rest 5-10 min

Part 2:
Run 1K for time

- Okay Monday officially cursed my week! REALLY? This morning was SO frustrating. I should be able to Jerk 85 just fine but I was dropping the bar everywhere this morning. BLAH! The first Clean and Jerk was great the middle set it went down hill fast just on the jerk and the last set I kept trying until I could get under every jerk. I didn't even lift the RX which was #95. Bahumbug! I hope the curse is over!

Part 2 the 1000 meter run went surprisingly well! I ran the 800 at a real solid pace and then the 200 I just took off. =D That is about the only think I can smile about so far this week.

RUN - -

It has been awhile since I have blogged but it's also been a very long while since I have ran! I used to think in high school, as I watched past seniors graduate, that I would never let running die out of my life. Then I graduated and slowly or maybe rather quickly let running die out of my life. I had not really missed running because I substituted it with CrossFit which still included some running. These last few days I have craved an eight mile long run but quite frankly I am not capable of doing that right now, which makes me sad. Why did I let myself stop running? I guess the only good thing about this sorry case is that I can start into running again and rebuild a solid base. I am in really good shape but I will still need to build slowly from the beginning. Today I began that process. I invited Cassidy to come running with me and we ran two miles. It felt great and I am excited to start running more and more . . . But I think I will need to get myself some new running shoes before I  get too far in.