Some 400s on the DSL

Goal:
14x400m with 1:00 rest

Actual:
3.7 mile warmup
4x600m (157, 200, 159, 200 w/ 1:45 rest)+ 6x400m (77, 77, 77, 77, 75, 75 w/ 75 sec rest)
3 mile cool down for 10 miles total

I had 14x400m on the schedule for today, but I really want to set myself up for a PR on Saturday, so I decided to switch it up a bit for only 3 miles of quality.  I had the pleasure of working out with Laurie for the first time in 2013 and it was a tremendous help!  All the guys that I typically work out with were all recovering from PRs from the weekend, so it was basically just the two of us on the Dilworth Speed Loop in the dark, early morning hours.

There really isn't much to report here except that I came away feeling like I got some good turnover in the legs without overly taxing myself physically.  I'm looking forward to more workouts with Laurie as we both continue to get into better shape than we are now!

Anniversary Trip!

So this week is exciting for me...my 1 year wedding anniversary is coming up on Sunday!!! It's hard to believe it's almost been an entire year already! We've loved each and every second of it!

Except the bills...bills suck.

I'm super excited because we're going to Williamsburg, Virginia for a little anniversary weekend getaway! Any suggestions for places to go or things to do? I'd love to hear your suggestions! I haven't been since I was a kid in school so I don't hardly remember it! I'm really hoping for good weather so we can get out and see it all.

Also, what's your take on the anniversary year gifts? For 1 year the traditional gift is paper and the modern ones are clocks, plastic, and gold jewelry. Even if it's kind of silly I think it might be fun to do. Except what in the world can I give as a gift that's paper?? Help!

Guess I should have thought of this when I had more than a week to plan! Oops!

Send me your best-kept Williamsburg secrets! I want to hear your favorite things to do on an anniversary and don't forget the paper gift suggestions!

Till next time,
Catherine

CrossFit Workout - Tuesday 3/19/13

"Fran"

For time, 21-15-9 reps of

95lb thruster (65lb-W)
pullup

There will be a 10 minute time cap on this workout.  We will help you scale the weight and pullups in order for you to get this done within the time cap.  If your current Fran PR is 4:00 or less, you will have the option of doing the workout using 115lb/80lb and performing chest to bar pullups.

RESULTS:

Scary Roads and Weekend Fun

I don't know how it is where you're from but here in Lynchburg it is COLD and WET! Yuck! Areas near Richmond got snow but we just got rain and ice.

On our way home from Richmond last night it began to rain a little, but nothing bad. The temperature was above freezing so we cruised as usual. All of a sudden, maybe 20 minutes from home, we saw about 6-7 sets of tail-lights going every which way on either side of the road. There was one car in front of us and they began to hit the brakes and fortunately we *carefully* followed suit. Just in the nick of time because we began to slide back and forth a bit but we were able to slow down safely without ending up like the other cars. It was a panicked 15 seconds for sure!

The odd part was that it was only that small few hundred foot section of road that was iced over but nowhere else was. I'm just so thankful we saw it in time! One car was facing down into a ditch but up on a hill on the other side so they were facing the road! No idea how they managed that but I hope everyone is OK!

Other than that we had a wonderful visit in Richmond. We got to spend time with family, including my precious niece and see some friends too. It didn't work out for me to have a girl's night like I had planned but that's ok...we'll be back soon and we can hopefully do it then!

My husband and his friends even made a bow out of PVC (for about $10) from this tutorial video I found! Man oh man did they have fun doing that! Unfortunately they didn't get pictures for a tutorial but the'll be making more and next time I'll be sure they get pictures! Maybe even a video too! So be on the lookout for that!

As for today, it's a snuggle under the covers and watch a movie kind of day! It's too cold for anything else!

How was your weekend? Are you as ready for spring as I am? 

Till next time,
Catherine

A.
10 minute choice warm-up
5 min kick (:30 ez/:30 FAST!)
2x50 pull @ :50 (Shark Drill)
4x75 pull @ 1:10 (50 smooth/25 FAST!)
6x100 pull @ 1:30 (odds: easy/evens: FAST!)
100 swim (easy/recovery)
2x50 swim @ :50 (Build each 50)
4x75 swim @ 1:10 (50 smooth/25 FAST!)
6x100 swim @ 1:30 (ALL FAST!)
100 swim (easy/recovery)
8x50 @ :50 (start in middle of pool; practice flip turns!)
6x150 @ 2:20 (50 Kick/100 swim)
200 cool down
*4400 Total*


B.
10 minute choice warm-up
5 min kick (:30 ez/:30 FAST!)
2x50 pull @ :60 (Shark Drill)
4x75 pull @ 1:30 (50 smooth/25 FAST!)
6x100 pull @ 2:00 (odds: easy/evens: FAST!)
100 swim (easy/recovery)
2x50 swim @ :60 (Build each 50)
4x75 swim @ 1:30 (50 smooth/25 FAST!)
6x100 swim @ 2:00 (ALL FAST!)
100 swim (easy/recovery)
8x50 @ 1:10 (start in middle of pool; practice flip turns!)
200 cool down
*3300 Total*


C.
10 minute choice warm-up
5 min kick (:30 ez/:30 FAST!)
2x50 pull w/:10 rest (Shark Drill)
4x75 pull w/:20 rest (50 smooth/25 FAST!)
4x100 pull w/:30 rest (odds: easy/evens: FAST!)
2x50 swim w/:10 rest (Build each 50)
4x75 swim w/:20 rest (50 smooth/25 FAST!)
3x100 swim w/:30 rest (ALL FAST!)
4x50 w/:20 rest (start in middle of pool; practice flip turns!)
200 cool down
*2400 Total*

CrossFit Workout - Monday 3/18/13

Bill Mc's Belated Birthday WOD

max rounds in 20 minutes of

14 burpees
14 double unders
14 mountain climbers (4 count)
14 double unders

Minimum effort, 5 complete rounds.


Warmup: CF Cleveland AB routine, 3 rounds, 25 reps each
Cool down:  14 muscle-ups, or attempts

RESULTS:

CrossFit Workout - Saturday 3/16/13

RESULTS: