My Programming

So I thought that I'd start this one off with talking about my "programming". Before I started to Crossfit, I just worked out, and never thought about my program, or anything like that. But having been in the Crossfit community for 3 1/2 years now, i've come to realize that you need to take your programming seriously if you want any type of results. I've done multiple things with Crossfit, from the main site WOD's (Workout Of the Day), to the CF football, and most recently now the CF Endurance (CFE) site to get ready for this adventure. I've seen amazing results with the CF methodology, and it was just a natural fit to use the CFE program as my staple to undertake this task. I made the switch to the CFE site around the 1st of the year, thinking that I'd get a ticket for the race, and wanted to get a good start with the program before adding the weight vest.
Tha basis for the CFE program is a strength and conditioning (S+C) workout, then a run (for me). The site is geared toward endurance athletes and Tri-athletes, so theres optional swimming, rowing and biking WODs other than the run that I do. The method behind the madness is simple, train at high intensity, and you wont have to train for hours upon hours. So when I run, I run hard. None of this long, slow distance running. One of the things that I've really been trying to work on is the form to my running, switching to a more energy efficient POSE running. This has been the hardest part of the training for me so far, but it's starting to come together now.
So, it's Friday the 10th of March, and I thought that I'd recap this last week of my WOD's for you, so you can see what I've been doing.
Sat 3/5
A pure S+C day for me
3 rounds for time (as fast as possible)
15x Thrusters @ 105#
20x GHD sit ups
25X Box jumps @ 20"
7:42.85
Sun 3/6
S+C day
Front squats: 7 reps @ 185, 5 reps @ 225, 5 reps @ 255
Power Clean: 5 reps @ 135, 5 reps @ 155, 3 reps @ 165, 3 reps @ 175
Shoulder Press: 3 reps @ 135, 3 reps @ 145, 1 rep each @ 150-155-160
Then I did a Tabata of Double Unders. Tabata is 8 rounds of 20sec of work and 10 sec of rest. The entire wod is only 4 min, but you're working VERY hard the entire time. The score is based on the lowest number of reps completed in a round. My tabata score was 13, with the highest being 25
Mon 3/7
Every min on the minute for 7 min, do 3x Dead Lift @ 80% of 1 rep max (370 max) = 300 DL
For time: 50 pull ups, 50 Ring dips.  4:38.52
Tues 3/8
Last S+C day before a Rest day
21-15-9 (meaning 21 reps, then 15 reps, and then 9 reps of the following)
Sumo Dead Lift High Pull (SDLHP) @ 95#
Overhead Squat (OHS) @ 95#
I did this one with my vest weight @ 20#'s. I was very unsure of what to expect with the added weight, and my low back was definitely tight from the previous days dead lift. My time was way better than I expected at 6:46.81. The only real difficulty was the snatching of the bar to start the OHS. The weight vest was throwing me off of my game in that department.
Thurs was a much needed rest day. I was going to spend at least 20 to 30 min stretching, but it never really happened. So far today I feel good, and am already hitting it hard.