I won't change my training at all in the next week as the distance is something I've done consistently the last few months. If the folks at Crossfit.com have me doing heavy lifts on the day or two before, I will probably substitute with something lighter, pool time, or maybe a day off. I'm not familiar with the trail, so I won't set a strict time goal. That said, I can sustain 7 min miles on the pavement for 6 miles, so I would like to stay less than 7:30. We shall see!
Today's WOD from http://www.crossfit.com is called "Linda":
10-9-8-7-6-5-4-3-2-1 reps of the triplet (55 total reps of each):
Deadlift: 1 1/2 body weight (I used 185 lbs)
Bench press: body weight (I used 175 lbs)
Clean: 3/4 body weight (I used 95 lbs)
Set up three bars and storm through for time.
My total time for this was: 45 mins
My friend Dan (6'4", 230 lbs) did the workout with me. He substituted body-weight squats for deadlift, and on the last few sets of bench went up in weight (to 7 reps at 225 lbs in the last set). He also used 145 for the cleans. We pushed each other pretty hard and in the end both felt we gave it our best. Great workout to do with a friend keeping you honest and going hard to the last rep.
After, we hit the jump rope then pool for a cool down. Nice day to be outside, which is why I'll take the huskies for a 5k run and to the dog park when I get home tonight.
In other news, I had my body fat measured by a trainer at the gym. I am around 8 or 9% which makes me worried that I'm not eating enough. It's important for the Ironman that I don't get too low as I won't have the energy stores to last for a 10-13 hour race! I'll worry more about that once I start my real Ironman (long distance) training.
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