Monday 2/24 
  CF: swod:: frt sqt, sets of 5; 65, 85, 105
         wod: Row 100m anything over = 5 x air sqts. 5 rounds: 95 air sqts total
                  5 rounds: 3 min amrap, 1 min rest (only full rounds counted): 3 rds/rd = 15 rounds total
                     5 20# slam ball
                     6 20# over head walking lunge
                     7 sit up
Tuesday 2/25
  Swim: wu: 3 x 100 free, 50 drill, 50 kick. 4x50 free.
              wo: 500m for time: 12:26 slow.  not where i was last year but at peace with it.
Wednesday 2/26
  Bike: computrainer class
  Run: 10 wu with stretches.
           2x 10 min run (tms 6.5 w/ 3.5 walk between 2 min) BEAT! This was really hard, I had nothing
Thursday 2/27
  CF: row 100m anything over = 1 pistol. 5 rounds = 11 pistols (i did 12 to keep balance)
         1000M row at 24spm
         1 min rest
         1 min mr pullup = 10
         1 min rest
         1 min mr burpee = 18
         1 min rest
         row 1000M at 22 spm
  Yoga class
Friday 2/28
  Run: 10 wu with stretches, 20 mins run (tms 6.5) tired and hard.
  Exhausted! BEAT/NO energy! Finished antibiotics - hope to see some improvement in energy.
  Saturday 3/1
  Bike: 90 mins (25.5 miles)
  CF: 40 min team wod (65 each: burpee, 20" box jump, 14# wall ball & held 40# when not working)
Sunday 3/2
  Rest

Monday 2/17 
  SICK :(
Tuesday 2/18

  Bike: 5 miles.  easy...just to get some movement.  Body aches needed some easy movement.

Wednesday 2/19

 CF:  swod: Push Press, sets of 5;  65, 85, 95

         wod: 2 mins row for calories; 2 mins mr 45# thruster  25/18

                  2 mins row for calories; 2 mins mr 45# power snatch  20/8

                  2 mins row for calories; 2 mins mr 45# sqt clean  19/17

  Felt great to move.  I took it easy. Very tired after (as expected)

Saturday 2/22

  Bike: 10 miles. very beat and weak.  : ( 

Sunday 2/23

  REST

Monday 2/10
  Strength: swod: Back sqt 55-75-95-115 (sets of 5)
                 wod: AMRAP 21:00 (odd min work, even min rest)
                            Complete 60 thruster (45#), 40 kbs, max bar facing burpee: 71 total
  Run: wu: 15 minutes with stretches then...
                  5 x 2 mins build / 2 mins recovery (build was tm speed 7, 7.5, 8, 8.5)
Tuesday 2/11
  Swim: wu: 500m of free and drills then... 4 x 150m
Wednesday 2/12 
  SICK :(

Sunday 2/9
  Run: 5 min wu.
          31 min run @ 8.57 mm pace(6.7 tm speed); pick ups @ 21:00 (6x 20" 7:04 mm pace - 8.5 tm speed, 40" recovery jog) 3.5 miles total
Saturday 2/8
  Rest
Friday 2/7
  Bike: computrainer class: 20 min wu
                                           3x
                                             6' 85%
                                             5x1min: 45" 110% and 15" RI
                                             2' 70%
                                             21 miles total
Thursday 2/6
  Strength: 3r4t  11:44
                   50ft bear crawl
                   20 push up
                   50ft crab walk
                   20 jump sqt
                   15 broad jump burpee
                   20 mnt climber
  Swim: 4x50 free, 4x50 drill, 2x100 (got out of pool early due to nose leaking too much mucus :-/)
Wednesday 2/5
  SICK :(

Friday 8/23
  Bike: woohoo 10 miles outside. Felt okay. However 4pm I have hip pain in front.
Thursday 8/22
  Swim: 800m
Wednesday 8/21
  Run: tabata treadmill (11% grade at speed of 7). I love this WO. In 4 minutes I get my butt kicked.

Thursday 8/15
   Run: 2.5 miles in 18:16. Woohoo! Felt good (ha! It was actually painful! I've lost a ton of cardio). Ran with pt's form change with no pain. This is a big mental and physical win right now.

Saturaday 3/9
  Bike: 45 min = 13.56 miles (cdaim course)
Friday 3/8
  CF:  3x: bench press (5@82#, 3@95#, 3@105#), 15 20#bd row, 15 back ext
          21~15~9 4t:
             push ups
             k2e (10 each round)
  run: 1/2 mile...testing leg  felt okay
Thursday 3/7
  Swim: WU: 200 free, 4x50 drill/free, 4x25 build speed
              WO: 4x100 ri:30
               CD: 100 back
               i felt very tired today so i called it early :(
Wednesday 3/6
   CF: 4x: max hspu (6,5,5,5), :45 plank, 15 25# barbell curls
          10~9~8~7~6~5~4~3~2~1 4t: 4:45
              35# akbs
              ring row (feet under rings)
Tuesday 3/5
  Swim: WU: 200 free, 2x100 (25 free/50 back/25 free), 4x50 kick/drill, 100 free, 100 back
              WO: 3x50 free (build effort on each)
                      10x100 ri:15 (1:42-1:57)
                       6x50 pull
Monday 3/4
  CF: 4x: farmer carry (35#, 40#,45#, 50#) 100', 20 tricep pressdown, 10 GHD situp
         AMRAP 8:00: 3 +33
            6 25# db snatch (3/3)
            2 rounds:
              2 strict pull ups
              10 push ups
              15 sit ups
  2 mile walk
Sunday 3/3
 Bike: 40 miles in 2:29:44