Saturday 12/15
  Bike: wu: 20 mins
            WO: 30 mins for distance: 9.10 miles
  CF: 8x 3 DL 90' rest: 170#
Friday 12/14
   I didn't workout at all. I slept wrong and had a sore neck and lower back. Got massage and hope I'm able to WO tomorrow.  I tried to run but it was not goo so I took a rest day.
Thursday 12/13
  Swim: Master swim group  wu: 200 free & 50 back
             wod: 3x (free, back, free)
                      4x 25 drill ('05 rest)
                      3x 100 ('10 rest) 100 moderate; kick 50ez/50hard; 100 pull
                      2x 75 fast         
Wednesday 12/12
  CF: 4x
          50' yoke carry
          50 du
          8 15# db seated press
  WOD: AMRAP 7:00: 4 +9
          10 20" box jumps
          12 janda sit ups
          100' odd object carry (plate = 70#)
Tuesday 12/11
  Swim: wu: 3x 100 free, 100 drill.  WO: 4x 200 with 1 min rest (4:05; 4:12; 4:08; 4:10)
  Bike: 5x 1 mile with 1 min rest between - flat course (.0-.5 grade). 21:56
Monday 12/10
  CF:
      Front Sqt 155# x1
      3x: 5 clean pulls & 3 tall cleans
   Wod: AMRAP 12: 8
     3 power cleans 85# (55% frt Sqt)
     6 hr push ups
     9 air sqts
  Run: 45 min (w/20 min wu). Ran about 1.5 miles on treadmill and stopped due to right hamstring pulling.

Saturday 12/8:
  Ride: 12 miles for time 44:40; tough ride-feeling tired-welcome back to training.
  CF: 5x
           8 ohs 75#
           5 pull up
           3 burpee
Friday 12/7:
  CF: 3x
           strict press (5@62; 5@72; 5@82)
           rope climb
      5 r4t: 6:18  rx
        155# DL
        10 lateral burpee (over barbell)
  Run: wu: 1 mile. WO: 4x 3 min effort, 2 min walk.
Thursday 12/6:
   Swim: wu: 100 free, 100 mix with fins.  WO: 8x50 20' rest. cd: 100 back
Wednesday 12/5:
   CF: 4x
            Max rep bench press (85#)
            7 clean pulls (45#)
            20 hollow rocks
        3 r4t: 6:08 rx
           25 45# push press
           50 DU
Tuesday 12/4:
 Swim: 400m :( goggles weren't waterproof and were leaking so I called it a quick day in the pool.
 Bike: 5x (4 min speed, 3 min easy). 
Monday 12/3:
  CF: 5 rounds for max reps (ring dips & back Sqt 155#)
           5/5; 5/5; 5/5; 5/5
  Run: 4 miles (ran outside & over dressed) :(

CF WOD 9:30

  3x

    DL 5-3-1+ 70%-80%-90% of 1rm (230#)

      5@ 160#

      3@ 185#

      3@ 210#

 10 v-ups

 12 perfect push up

for time: 6:17 rx

  40 25# plate ground to overhead

  40 ring rows

  100' 25# plate overhead lunges

  400m run with 25# plate

CFE WOD 1:30

  wu: 500m mix

  5x200 (1:24; 1:43; 1:26; 1:34; 1:32) Had some goggle issues on some of the rounds which slowed me.

CF WOD 9:30 team
  3 person team (Jill, Julie and I)

3 rounds 25 of each move
  HSPU
  75# thruster
  t2b
  sdlhp
  burpee
  a kbs
  pull ups
  (we did sets of 5 and rotated the first and third round.  Round 2 we had two ppl do 8 and one person did 9).

CFE WOD 1:00 Swim
  wu: 600m
  500m tt: 9:14

CFE WOD 6am Bike
  3x 3miles, rest 3 minutes.  3x 2miles, rest 3 minutes (legs were tired, I was tired)

CFE WOD 9am Run
  90 minutes....grrrreat run! : )  So much for the 70%...i just ran what felt good.  And good today felt like a 8:45 mm pace for 9.5 miles (had to stop early to get a shower in before an appointment).  WOOHOO! Felt FANTASTCI!  I did a Hammer Gel before the run and at an hour.  I rushed to get out of the house I totally forgot the other portion of my fueling (electrolites and anti-fatgue)  oops!  I will get those in on the bike this weekend.  My 8:45 pace was slowed by my shoe lace coming untied twice and walking while I did gel.  And accidentally turning my music volume off twice towards the end.  I'm guessing I was closer to a 8:30 pace.

CF WOD 9:30
  2x
    25# bb turkish get up (5 first set; 3 second set)
    :20 ring support (hands turned out)
    4 ballups

 10 9 8 7 6 5 4 3 2 1 for time: 6:30 rx
   35# akbs
   20" box jump
   situp


CFE WOD 1:30
  wu: 200m free, 50m drills, 100m w/fins
  3x 50 fast, 100 mod, 150 mod rest 1/2 time
    1. 6:55 (had goggle issue and lost count - i may have swam an extra 50) :-/
    2. 5:41
    3. 5:37
 cd: 50 free, 100 back, 50 free

CF WOD 9:30
  Frt Sqt 3-3-3+ (65%-75%-85% 1rm (160#))
   3@ 105#
   3@ 120#
   3@ 135#
  5 strict pull ups between each set

 For time: 8:09 rx
  row 1000m (4:09)
  40 pistol (20/20)
  25 1/2 bw push jerk (65#)

Saturday, May 19

 

 Galena Tri

  2:08:12

   Swim: 13:44

   T1: 6:27

   Bike: 1:05:43

   T2: 4:59

   Run: 37:21 (8:42 pace)

I treated this as just another wod or training exercise.  It helped me a ton.  No expectations, No time clock ticking loudly in my head.  I was fine, not stressing at all until about 8:15am Sunday morning - I'll get to that detail in a few.  First, Chris was giving me great advice all morning.  Like really thinking thru my transitions and getting comfortable with what and how I was going to get thru the transitions quickly.  I dropped my T2 bag off and paid close attention to my isle and felt good that I'd have no problems.  At T1, I had it all set up and laid out with all my stuff.  I really worked thru my steps so I wouldn't be in a rush and forget something.  We had plenty of time before the race started and hadn't been in the water yet.  So we got in our wetsuits about an hour before the race was to start (it was about 8:00am).  We jumped in the water and I quickly felt that my breathing was going to take some strokes to get comfortable.  I was breathing about every 7th stroke.   I was starting to feel that maybe I was adding stress to myself and decided to get out after about 3 minutes of trying.  Looking back I probably should of stayed in and forced some swim.  But, I didn't want to get in my head (too late and it's about 8:15am).  I got out and waited and waited and waited for my wave.  I was in wave 14.  39 minutes after the start of the race.  It was a long 39 minutes.  And it was HOT out!  Finally it was wave 11 (chris's wave) and he was off.  Standing there with my wave group (it was small.  only about 18 or 20 of us).  There were two other first timers and one was really chatty.  Some of the seasoned athletes were offering advice.  My favorite was "don't kick or hit me in the water and we will be fine"  Ha!  nice advice to someone who is just trying to get thru it.  Earlier, Chris had reminded me that I should take full advantage of the craziness in the water - so don't hang in the back of the group.  Get in the water in the mix of it and feel the insane craziness.  I agreed this was probably the best thing for me to do since it was going to be minor compared to what IM will offer me.  The horn blew and we all ran right in the water.  Yup, I was right in the thick of the craziness.  Got smacked and kicked several times and all I could do was smile.  I knew it was gentle and not nearly the beating I will take in CDA.  I had a hard time breathing in this craziness and decided I should not try to stay in it.  By 1/2 way to the first turn I had let them pull away so I was no longer getting kicked.  I swam a little with my face in the water but it wasn't good.  I had so much energy that I was swimming fast.  I ended up on top of the swimmer in front of me.  I never could understand how people could do such a thing whenever people talked about the crazy things that happen. I had done it and no idea how.  How did I not get kicked in the face and realize there was someone there?  I pulled up and went to backstroke for a little bit.  I needed to relax.  At this point I was full of crazy energy and unable to breath properly.  I got to a point of not being able to put my face in the water.  So, I decided that I would get thru this swim.  I didn't want the group of ladies to completely leave me behind.  I was able to stay with the group fairly well.  Most of us came out of the water within a minute of each other.  I also know that I won't be able to do this sort of thing in IM.  I need every chance I can get between now and then to get myself in open water.  I got to T1 and was fairly organized.  My slowest thing was taking my wetsuit off in a way I didn't rip it (the chip device was huge!)  We were in a gravel parking lot as well so it wasn't the most comfortable of spots.  I felt I did pretty good in transition I thought I was about 10 minutes and it turns out I was just over 6.  I double checked I had everything packed up and secured in my bag.  Out of T1 I carried my bike heading for the "mount" line and up the first hill.  I got on and took off!  There were several people walking their bikes.  I had so much energy and excitement that I flew up the hill.  I'm fairly certain I was smiling the whole way too.  It took me a little to get comfortable with the down hills and the passing and the being passed.  I about 3 miles in I was feeling good.  About 6 miles in the cross winds were blowing and that was a whole new experience with Zip wheels.  I loved going up the hills.  Not so much love in the down hill parts tho.  Every time I looked at my bike computer I was going 25 mph (on the down hills). Peopled were flying by me so fast, it was crazy!  Not much straight flat parts to this course.  Which is perfect practice for CDA.  Lots and lots of gear changing.  LOTS!  3/4 of the way up the biggest longest hill I was going to yell out a "woot woot" but it just didn't seem like the right time. I was passing people and having a great ride (almost giddy with joy).  The top of this hill was mile marker 9.  I took some fuel in pill form.  Proud I didn't drop the pills.  I really did enjoy the ride (and really was feeling good on my bike - considering it's my 4th out door ride, I was happy).  Coming into the transition area I had some friends there cheering.  It was great.  I was def full of smiles the entire ride.  T2...oh man! It didn't go as easy as T1.  I didn't really think this one thru like I did for T1.  First off, when I dropped my bag off in the morning I didn't even think that when I would return it would be full of bikes.  I was a mess!  I couldn't find my bag.  Finally I found it, the person next to me had parked their bike on it so I couldn't really see the number.  I got my bike put away and got my stuff on.  Again, I thought transition time was close to 10 minutes but it was only 5 minutes.  The run....HA!  It's a hilly hilly course.  First off is the big down hill, steep but short and then a long up hill to follow.  about 1/2 way up the hill I was three steps behind another runner (her and I were the only two running,  everyone else was walking).  I decided to join the walkers, I felt I was wasting more energy bouncing up this hill at a snails pace than I would be if I walked quickly.  At the top of the hill the runner who was three steps ahead of me was about 40 yards ahead of me now.  So I really didn't lose much ground.  The rest of the first mile was a nice long gradual up hill.  At this point I had realized I had not had ANY water at all for the day.  NONE!  This from someone who drinks 100 oz of water a day.  WOW! I was in trouble cuz it was HOT! and my tank felt like a polyester tank.  I drank two cups of water at the water station.  And decided that this run wasn't a marathon - I needed to actually run, not trot.  Most everyone was walking.  I giggled at one point cuz I figured the run in IM will feel a lot like this; people just aimlessly moving.  It was a painful run. Lots of up and down hills.  Every time I would get to the bottom of a hill there was one to go up.  Where's the flat part?  Oh yeah, the last 3/4 of a mile was the flat part.  Woohoo! I got to that part and pushed it home.  Again, smiling all the way.  I had realized that I felt like I was running so slow.  I wasn't out of breath. I was hot.  I was thirsty.  The finish line.  I was so happy to be done.  Not a care about my time.  Just the experience and practice and knowledge I got.

Fueling: I've decided to try Hammer fuels since I have so many stomach issues with everything else.  So, for better or worse I've bought into the Hammer way for IM.  About and hour before the start of the event I took 2 Anti-fatigue and 2 electrolytes.  About 45 minutes before the start I took a gel pack.  During the ride I had perpeteum in my arrow bottle mixed with electrolites.  I think I drank about 20 ounces during the ride.  It was really hard to know.  My bike must of fallen because my arrow bottle was all messed up (a couple parts were missing).  at mile 9 on the bike I took 2 anti-fatigue and 2 electrolyte pills.  In T2 I was suppose to take another gel pack but forgot too.  That was all the fuel I had.  2 cups of water at the water station was all the water.  : (  I can't say I felt under fueled.  It was really too quick of an event to really get that feeling.  I had NO stomach issues during the event.   However, a couple hours after I had stomach pains.  Could it be from not enough water.... And, it was officially a cheat meal day after the event so bring on the crap food!  And, it was brought on : ).  Cheeseburger, a beer, chips...

I plan to use the same stuff for my 90 mile ride this Saturday.  But, I hope to include some water too.  : )




Friday, May 18
  3x
    DL 5 - 5 - 5+ (60% - 70% - 80% of 1rm (230#))
      5@ 135#
      5@ 160#
      5@ 185#
    10 leg curls on rower with 26# kb
    :30 hollow plank hold

   AMRepsAP 15:00: 50 strict
     200m run
     max hspu


Wednesday, May 16
 3x
   Frt sqt 5 - 5 - 5+ (60% - 70% - 80% of 1rm (160#))
     5@ 95#
     5@ 110#
     5@ 130#
  10 ring row
   5 box jumps 24"

 4 r4t: 5:58 rx
  12 hr push up
  12 t2b

CFE WOD 6:45am: Bike
   10x 2minutes hard, 2 minutes easy.

CF WOD 6:30pm
   2x
    10 turkish get ups (60% 1rm 40#) 25# bb
    10 ring dips
    15 GHD situps

  AMRAP 10:00  7+3 rx
   12 burpees
   10 65# push press

Monday, May 14
  CF WOD 9:30
   "Helen" 8:59  WOOHOO!!! my goal was to one day get sub 9.  I did it today!

  CFE WOD 4:30pm
   10x200m runs - ugh! hot outside  Chris and I ran together (He was a couple seconds faster than I)  the runs were :32 - :38.


Saturday, May 12
  CF TEAM WOD 9am
   teamed with Robin and we kicked butt!


Friday, May 11
  CF WOD 9:30
   DL 1 rm: 230 (5# pr)
 
   for time: 12:26 rx
    500M row
    20 ring dips
    40 53# sdlhp with kb
    30 pull ups
    50 20" box jumps


Thursday, May 10
  CFE WOD 10am: Bike
     outside ride (4 hours 40 miles)  this gave me lots of practice.  Rode thru towns and on bike path.  Tipped over while stopped waiting to cross street and right side it a little sore and bruised.  HA!  Take bets now on how many crashes IM will bring me : )

CF WOD 9:30
  Bench press 1 rm: 117 1/2 (7 1/2# pr)
 
  4 r4t: 7:30
   200m Run
   20 30# DB snatches (10/10)

CF WOD 9:30
 3x
   10 hspu
   3 dragonflags
   15 back ext

 3 r4t: 6:03
   10 95# hang power cleans (only did 5 per round for 2 and 3)
   30 air sqt

It was a tough day on the gym floor for me today.

CFE WOD 2:30 SWIM
  WU: 600m mixed free and drills
  12x50 with 20 seconds rest 300m mix of free and drills focus on form

CF WOD 9:30
  Turkish getup 1RM: 40# (girl bb + 15# plates)

  AMRAP 7:00: 5+15 rx
     7 akbs 35#
     7 t2b
     7 burpee

CFE WOD 11:30 Run
  wu: 1 mile at 8:34mmp (7.0 tms) rested 3 mins
   1 mile at 7:03mmp (8.0 tms) rest 5 mins
   4x400 with 90 seconds rest (ran all at 7:03mmp (8.5 tms) each took 1:47)

Saturday
CFE WOD 7am bike
  Outside! Finally!! Rode 14 miles. Just getting feel of bike.

CF TEAM WOD 9:30am
  Teamed with Tony
  6 rounds in 20 minutes
   30 65# sdlhp (15 each)
   20 ring dip (10 each)
   200 m run

CF WOD 9:30
 Frt sqt 1rm: 160# (5# pr)
  Little Mary  AMRAP 10:00: 5 +14  *(rx movement but scaled quantity)
     5 HSPU (strict)
     10 pistol (5/5)
     10 Pull ups

CFE WOD 12:00 run
  Ran 5 miles in 51 minutes. 73% humidy. Slow and heavy.

CFE WOD SWIM
  WU: 500m mix
  6x 100m (range 1:45-2:00)
  1x 150m back stroke

CF WOD 9:30am
  Strict press 1 rm 5# pr: 95#

 AMRAP 8:00: 9+2 7
  65# oh Sqt
  7 burpee

CFE WOD 1pm Bike 20 miles then run for 10 minutes:
  bike was 1:12 - bike was tough, legs are tired. Transition was 5:00. Run was good.

CF WOD 9:30
  3x
    :15 ring support (did modified iron-cross too)
    8 ring row (level on box)
    20 hollow rock

 for time: 10:06 rx
   1000m row (4:11)
   30 135# DL
   800M run

CFE WOD 12:30 Swim
  WU: 600m mix of free, back and drills
   800m for time: 15:50
    I was hot.  This was okay.  Last week's 1250m felt better than this 800.

CF WOD 9:30am
  Back Squat 1rm:
   old max is 195.  I failed 205 today.  I have first one but didn't get low enough  second one was 1/2 up then legs froze and I ended up dumping bar.

 21 15 9 for time: 4:34 rx
  65# front sqt
  65# push press/jerk

CFE WOD 1:30pm
  Tabata Treadmill x 2
    incline 8% at 7:41mm pace (7.8 tm speed)
    rest 3 minutes
    incline 10% at 7:41mm pace (7.8 tm speed)
 felt good - no knee pain.  Wore compression sleeves.

Saturday, April 28:

  CFE WOD 6am: Ride

    6x 1 mile hard with 1 minute rest/easy between.  Rode CDA course

  CF TEAM WOD 10am

Friday, April 27:
  CF WOD 9:30
   3 x
    DL (70 80 90 % 1 rm (225))
     5@ 160#
     3@ 185#
     3@ 205#
   5 mid-thigh box jump (24"box + 45# plate)
 Then: 3 x 10 44# RKBS

 for time: 9:53 rx
  1000m Row
  3 rounds:
    10 t2b
    10 HSPU (all strict)

 CFE WOD 5:00pm
   10k for time: 51:03 (8:13mm pace)  Knee starting hurting in mile 5 (I noticed when terrain changed it would take my knee some getting used to and it would stop hurting.  I didn't run in compression sleeves; I will next run)  Fastest 10K for me : )

CFE WOD 1:30 swim
  WU: 100 free, 100 drills x 2
  50 laps (1250m) about 20 mins (forgot to start stop watch) In wetsuit

CFE WOD 10am
  bike 60 miles in 3:34
   average kph: 26.6; average watts: 131; fuel: 3 Hammer perpetuem solids/hour (every 20 minutes = 10/ride); liquid fuel: Hammer heed 44 oz consumed and 35 oz water; salt stick: one every hour (consumed 3).  No tummy issues.  WOOHOO!  So far I really like Hammer products.


CF WOD 5:30 pm
  Bench press
   5@ 75#
   3@ 85#
   7@ 95#

 21 15 9 for time: 4:34
   35# oh sqt
   pullup

CF WOD 9:30
  5 x :30 each
   sprint row (damper setting 10)
   hollow rock
   superman

 AMRAP 10:00: 5+4
  12 one arm 25# bb thruster
  10 burpee
   8 ring row on box leveled

CFE WOD 10am Run
   8x400 with 90' rest
      1. 8mm pace 7.5 tms
      2. 7:30mm pace 8.0 tms
      3. 7:30mm pace 8.0 tms
      4. 7:03mm pace 8.5 tms
      5. 7:03mm pace 8.5 tms
      6. 6:40mm pace 9.0 tms
      7. 6:40mm pace 9.0 tms
      8. 6:27mm pace 9.3 tms
  Runs felt good and strong.  No knee issues.

CFE WOD 2pm Swim
  wu: 200m mix free and back
  5x200m with recovery between
  Swim felt good and strong today too.

Saturday 4/21
     CF WOD 4:30am Bike:
               36 miles: 2:22.  I felt great on the bike.

      CFE WOD 9:30am Team WOD with Jill

CF WOD 6am

  Front sqt (70% 80% 90% 1rm (155))

    5@ 105#

    3@ 125#

    2@ 140#

  10 back ext

  12 20# db row/arm

 21 15 9 for time: 3:56

  strict press 45#

  25# plate sqt

  skiers

CFE WOD 1pm Run

  7 miles - knee/leg was okay. It doesn't but I know it's there.

CFE WOD 12:00 swim
  Warm up with 500 mix of free, back and drills
  2x 500m recovered between (11:01 & 11:13)

CFE WOD 2:00 Run
  4 miles, 3 mins rest; 3 miles done... not exactly the work out prescribed but I needed to get home to get boys from school.  Run was on slower side 9:15mm pace.  But it felt good.  Minor knee issues.  Ran last mile a little faster then other miles and felt the best...guess I just need to run faster ;-)

CFE WOD 6am: bike
   10x 1/2 mile hard effort, 3 minutes easy

CF WOD 9:30
  6x 40 yard 50# prowler push

  "Flora" 3 r4t: 6:?? rx
    13 15# wallball
    13 pullup
    13 du's

CF WOD 9:30
  3x  
     back sqt (70% 80% 90% 1rm (195))
      5@ 135#
      3@ 155#
      5@ 175#
    8 ring push up
    5 box jump 24"

 5 r4t: 5:42 rx
   14 25# DB snatch (7/7)
   10 pistol (5/5)

CFE WOD 2:00
   Swim
     Warm up was 200m free and back mix
     10x 75 (oops, it was suppose to be 100's not 75's)
 

Saturday 4/14:

CF Team WOD 9:30am

CFE WOD 4:00: Bike
  5x 5 mins hard effort and 3 mins easy effort.  I had several hills.  It felt oddly great to power up a 4.7% grade and a 5.2% grade in my hardest gear.  However, I feel asleep on couch about an hour after ride.  It sucked all energy I had.

Cf wod 9:30
   bench press (65% 75% 85% 1rm (110#))
     3@ 75#
     3@ 95# (oops, I miscalculated)
     5@ 95#

  AMRAP 10:00 4+21
    5 hspu (F! yeah!!  all rx - no kip) I doubted myself and am so happy i did them all rx
    10 pull up
    15 35# goblet sqts

CFE WOD 1:00pm:  Swim
   400M for time: 9:39
     warmed up with a 400 (mix of free and back)

CF WOD 9:30am
  3x
     DL (65% 75% 85% 1rm (225)
      3@ 150#
      3@ 170#
      7@ 190#
     5 ring dips
     5 T2B

  15 12 9 6 3 for time: 8:31 rx
   65# power snatch
   burpee

CFE WOD 4:15: 2 hour bike.
   bike felt good.  My right knee is giving pinching.  Going to try to change my cleat position.  Legs were tired.  Distance was 30.8 miles on CDA course.  

CFE WOD 10:30am
   Run:
     2x1200 with 3:00 rest between
      1. 5:55 (tm 7.5)
      2. 5:35 (tm 8.0)
    4x400 with 2:00 rest between
      1. 1:39 (tm 9.0)
      2. 1:39 (tm9.0)
      3. 1:38 (tm 9.2)
      4. 1:35 (tm 9.5)

CF WOD 6:30pm
 3x
   3 dragon flags
   8 15# weighted back ext. with 2 sec hold at top
   :30 handstand hold

 Jackie: 10:24 rx (my pr is 9:52)
  row 1000m
  50 35# Thrusters
  30 Pullups

CF WOD 9:30
  3 rounds
    Frt Sqt (65% 75% 85% 1rm (155#))
      3@ 105#
      3@ 115#
      4@ 135#
    10 20# bd seated press
    10 weighted leg curls on rower

  Annie: 9:46
   50 40 30 20 10
     DU's
     weighted sit ups

CFE WOD 1:30pm
  swim

CFE WOD 6:30am: bike
  12x 1 min high gear; 2 min light gear/easy pedaling.

CF TEAM WOD 9:30
  25:00 clock
   200m run with 15# med ball
   50 20# db snatch
   200m run with 15# med ball
   50 15# wall ball
   200m run with 15# med ball
   50 ring push up
   200m run with 15# med ball
   50 ring row
   200m run with 15# med ball
   50 man on fire burpee
  AMrepsAP: 25# plate squats: 318
   *partnered with Julie (No, we did NOT cheat!)

CF WOD 6am
  Press:
   5@ 65#
   5@ 75#
   3@ 80#

 AMRAP 8:00: 4+11 rx
  7 65# thruster
  5 pull up (c2b)
  10 hr push up
  15 sqts

Not doing CFE run today.  My knees just are not right.

Thursday, April 5th
  CFE WOD 12:30pm: RUN
    5x800 with 5 burpees and 3 minute rest between.
      UGH! ran in new shoes at indoor track.  Felt okay.  Right knee bothered me after run

 CFE WOD 1:00:  SWIM
   500M - mostly free.  Chris and I swam same lane at same time.  Seeing if I try to keep up or if I swim my pace.  And, we thought swimming with someone so close would be good practice.

Wednesday, April 4th
   CFE WOD 1:00 pm
      25 mile bike on cda course

  CF WOD 5:30pm
   Back Sqt:  *crap form.  my quads were shot.
     5@ 135#
     5@ 150#
     5@ 150#

  5 r4t: 6:44 rx
   9 53# kb SDLHP
   9 ring dip
   9 DU

Tuesday, April 3rd
  CFE WOD 10:00 Master Swim Group
     200m (50 free, 50 back repeat)
     2x sprints: 20' rest
         25 blast; 25 build; 25 ez; 25 fast
     50m free :41
     100 back (didn't get time)

 CF WOD 6:30
     Row 4x 100: 142.3; 144.4; 144.4; 139.1
     AMRAP 7:00: 5+11
       6 55# Push press/jerk
       8 burpee
       10 20' box jump
     rest 5:00
     AMRAP 7:00: 4+11
       6 hr push up
       8 pull up
       10 15# wall ball

CF WOD 9:30
   3x
     Bench press (60% 70% 80% of 1rm (110#))
       5@ 65#
       5@ 75#
       7@ 90#
     5 Strict Chin ups
     10 heavy KBS (53#)

 10 r4t: 7:22 rx
   2 heavy power cleans (105#)
   3 HSPU (5 strict then the rest I used kip)

CFE WOD 12:00
   Swim 12x50m 30 seconds rest.  tough swim, i was fast and shoulders were tired

FAAAWWKKKKKKK! ARRRGGHHH!

CF WOD 9:30
   3x
     DL (60% 70% 80% 1rm (225#))
         5@ 135#
         5@ 160#
         8@ 180#
    :30 handstand hold between each set

 AMRAP 8 min: 6 +5 rx
   6 burpees
   7 55# push press/jerk
   8 55# box step ups

CFE WOD 1:00: 70 Min Run.
   Not a good run.  I ran about 2 miles then started experiencing right ITB issues.  So I stopped and stretched.  Ran about 1/4 mile and it was back.  So I turned around and headed home.  Stretch again, ran again and it came right back.  So i walked the rest of the way home.  Pissy as can be.  Frustrated as can be.  I was running in old Brooks (GTS aka over corrective shoe).  UGH! Stress set in big time.  Saturday I went to local running store and brought all my shoes (inov-8, brooks racer (T7) and brooks gts).  The sales guy was great.  Knowledge of CF, pose, and running in general.  I ended up getting another Brooks shoe, ST5 racer, that isn't as low as the racer I had ran my last marathon in.  He had me run on treadmill in ST5.  Form was good.  He thought I should run shorter runs in T7.  It actually fits me really good, but it's too low for me in a marathon.  I'm willing to try that suggestion.  My fingers are crossed I found a good marathon shoe for me.

CFE WOD 1:00pm: 2 hour bike
   29.5 miles on new seat (I like my seat)

It hasn't been the best work out day!
CF WOD 9:30
  3 rounds for quality
     5 front sqts (60% 70% 80% 1rm) 95#, 110#, 125#
    10 ring rows (2nd and third set from box)
    15 GHD situps
Had to leave wo due to sick kid.

CFW WO 4:00: 2 hour ride
   Rode about 4 minutes and had to stop due to what turned out to be a tire issue. My back tire was rubbing on my frame. One good thing is at least I got some practice on changing tires :-/

CF WOD 9:30
  6x100m sprints w/ 2min rest between
  400m jog

  15-12-9: 4:39rx
   65# SDLHP
   HSPU

CF WOD 9:30
  3 rounds:
   5 Strict press (60% 70% 80%) 55#, 65#, 77#
   10 diamond push ups (knees)
   15 hollow rocks

 AMRAP 10 min: 3 +36
    7 165# DL
    14 pistols (7/7)
    21 DU's

CFW WOD 5:30: Run
  8x 2min on 1min rest between
   1. 6.5tm speed; 9:13mm pace
   2. 7.0tm speed; 8:34mm pace
   3. 7.0tm speed; 8:34mm pace
   4. 7.5tm speed; 8:00mm pace
   5. 8.0tm speed; 7:30mm pace
   6. 8.5tm speed; 7:03mm pace
   7. 8.7tm speed; 6:53mm pace
   8. 9.0tm speed; 6:40mm pace

running felt great!

CF WOD 9:30:
   DL: 10@ 135#
            5@ 155#
            3@ 175#
            2@ 200#
            1@ 210#
            1@ 225# (5# pr)

 games 12.5 wod: AMRAP in 7 mins  (3, 6, 9, 12 ect...): 68
           65# Thruster
           c2b pull ups

CFE WOD 10am: master swim group
  WU: 250m Free style
  WO:
    2x:
        100m back drills
        100m free drills
        100m back stroke
        100m free
     8x25m with pull
  CD: 100m free; 25m slow then 75m fast; 100m free (15' rest between)

Happy with this swim day.  I did this wo with little rest between the 25's.  I did rest between wu/wo/cd. I swam faster today, I had a hard time relaxing.


CF WOD 6:30:
  10 min AMRAP: 7 +2 rx
     5 65# hang power cleans
    10 box jump
    20 DU's

CFE WOD 6am: Bike
   10x90 seconds hard ride with 90 seconds rest between

CF WOD 9:30am:
   OH Sqt
     10 @ 65#
      5 @ 85#
      3 @ 95#
      3 @ 115#

  4 r4t: 6:29
   40 yd bear crawl
   40 yd broad jump (every 5th jump 3 push ups)

CF WOD 9:30am:
  3 rounds for quality
     3 DL (65% 75% 85%) 145#, 165#, 185#
     8 ring dips (worked on kip)
     8 c2b pull ups

 15 12 9: 3:39 rx
    25# bd push press/jerk
    burpee

CFE WOD 4:30pm: Run
   2.89miles in 23:11  HOT!!!!!

CF WOD 11:00am: bday wod
  For time: 9:39 rx
   800m run
   30 HSPU
  1000m row

It was a great bday wod! Kicked my butt-loved it. Took last week off all cf wod...this was a nice welcome back.  My knee/quad/hammy felt great.  No issues.

I CAN - THEREFORE - I WILL

"Bring your "A" game!  It is not enough to "bring" it, you must execute the plan with reckless determination and fortitude.  You must own it - every part of it!  Whether right or wrong it is your responsibility and your actions that brought you to the point that you are at, at this very second.  Every action we make is partnered with decisions.  Once you make that decision there is no turning back, there is no do-over.  There are only right or wrong decisions.  Some are microscopic and others cosmic.  Some leave little chinks in the armor, others leave total destruction in their wake. Some lead to miniscule wins while others lead to the pinnacle of victory.  No matter the decision, it was still just that and the ownership belongs to you.  You win or you loose - there is no other spot on the podium.  Stop pointing the finger and start looking in the mirror and tell that image staring back at you what YOU want the outcome to be.  Close your eyes and go to the place where you belong, where you deserve to be.  Now open your eyes and take a step - a step forward, followed by another and then another and allow your minds eye to take you to that place, knowing that there will be road blocks and detours along the way, but they are just that...not dead ends.  Go around, over, under or better yet through them and just get there!  Keep your eye on the prize and except nothing less. Don't just exist - be dynamic!  You will no longer just bring it - you will conquer it! I CAN - THEREFORE - I WILL!"  ~ Dr. Dustin Glass, D.C.


Thank you Dr. Dusty!

CFE WOD 10am: Swim
  Master's Swim Group:
    Warm up: 300 swim (every 4th length no free) - I did back
                     2 x 100 pull - bilateral breathing
                     4 x 50 drill/swim - i did LAcombo twice & triple stroke l & r
     Main set: 2x
                    2 x 75 free - pick up 3rd length 15' rest between
                    1 x 150 free - 3rd 50 fast
                    3 x 50 Descend time - make each set faster 90' rest
    Cool down: 150 slow and easy

WOOHOO! I'm comfy in the beginners master swim group!  Not bad for just learning to swim.

CFE WOD 11:45am: swim with Alice
 1000m in pool today!
  10 minute non-stop swim=500m (in wetsuit)
  10x 50m on 30' rest (no wetsuit)

CFE WOD 10am: swim Master swim group - beginner level. Woohoo I made it :)

CFE WOD 9:30am: 20 Mile Bike
  Computrainer time: 1:15:29 for 32.19 Kilometers; bike computer: 20.6 miles
  Average kph: 25.6
  Average watts: 146

Rode IMCDA course.  Fuel: 20 oz water and 3 hammer solid tabs (100cal).

CF WOD 6am:
  For time: 6:45
    800 row
    40 20" box jump
    30 15# wall ball

CFE WOD 11:45: swim (with Alice)
  warm up: 100 back stroke & 150 free
  swam for 5 mins - no rest = 250m
  swam 5x50 on 30 seconds rest - every set was 58 seconds. : )
  swam 250 (it was 1:03 faster than first 250)
 This was my best swim day yet!  I had a nice comfortable rhythm and little kick (woohoo - this has been a big problem for me) and Alice kept telling me how great my form was too.  I did breathing every 2nd stroke (alternated from left and right side per length).  Before, I typically was breathing every third stroke.  I think that after a while of that I would get the feeling of needing to speed up so I can get my breath and so my legs would kick in and then I would be exhausted and out of breath.  Today I was able to slow down and keep great form and breath.  I never got to the point of feeling the cardiovascular burn or having to stop, however I was challenged.  Everything just clicked.  During the sets of 50 I was asking if I could have less rest because I was feeling great and didn't need it.  : )  A great swim for me.

CF WOD 9:30
  8:00 AMRAP: 5+ 12
     6 c2b pull ups
     12 air squats
     9 135# DL

CF WOD 9:30 team:
  Some rowing, 35# KBS & pushups.

 CFE WOD 12:00: bike
   3x 12 min on 4 min light pedaling between sets. Rode IMCDA course.

CF WOD 6am: Dead lift (70%•80%•90% of 1 rm (220#)) 5@ 135# 3@ 175# 6@ 200# 21•15•9: 6:17 rx 65# push jerk Over the bar burpee

CFE WOD 1:30pm: swim
  25 free, 25 back x 2
  75 free
  100 with pull buoy
  100 with paddles
  100 with both paddles & pull buoy
  100 free
  100 back
  25 free 

Woohoo. I wasn't sucking in water today! Pool was good. Britt, it wasn't the 750. I'll get that next week.  Today felt way better than I've had since early feb.

CFE WOD 9:30: Bike
  30 miles in 1:48:53.  Rode IM CDA course on trainer.

CF WOD 9:30:
  Front Sqt (60% 70% 80% of 1rm (155))
    5@ 95#
    5@ 110#
    5@ 125#

 For time: 9:57 rx
  700m row
  30 75# OHS
  25 c2b pull ups


CFE WOD 11:45: swim
  warm up: mix of drills, free & back
 2x 5 minutes with recovery between

CF WOD 9:30am:
  Strict Press (60% 70% 80% of 1 rm (90)) +1 push press at begin of each set
   5@ 55#
   5@ 65#
   5@ 75#

 5 R4T: 7:36
  7 65# Thruster
  10 Ring Row (did 2 sets on box then kept feet on floor)

CFE WOD 1:00pm: Run
  6x 400 on 2 min rest.  Treadmill at 1.0 incline
     6:31mm pace (9.2 tm speed)
       1. 1:39
       2. 1:37
       3. 1:39
       4. 1:37
       5. 1:38
       6. 1:37
Good speed.  I was challenged.  First two weren't too bad but by round 5 and 6 I was challenged about 1/2 thru.
 

CF Team WOD: 9:30am:
  AMRAP 15 min: 7 rounds (team of three)
    9 65# Push Press
   12 25# Sqt
   6 Pull ups
   rest

CF WOD 9:30am (Firday):
 Deadlift (65% 75% 85% of 1rm (220))
  3@ 155#
  3@ 165#
  4@ 190#

 AMRAP 7:00 burpees: 90 *12.1 open wod

CFE WOD 1pm: swim
 Well I sucked in the pool today. Swam 2x100 free and 100 back then got out. I was frustrated with free kept sucking water in so I decided getting out was best before I got mad.

CFE WOD 9:30am: Bike TT

IM WI course

  45 minutes for distance: 17.14 kilometers (10.665 miles)

CFE WOD 5:30pm: Run
  5 Mile @ 8:34 mm pace (7.0 TM speed) 43:02

CF WOD 9:30:
  Strict Press 1 RM: 90# (2.5# pr)

 5 rounds for time: 5:22 rx
  10 25# DB Push Jerk
  10 Pistols (5l/5r)

CF WOD 9:30am:
 Back Sqt (70% 80% 90% of 1rm (190))
   3 @ 135#
   3 @ 155#
   2 @ 185#

AMRAP 10 min: 8 rounds +1
  8 115# DL
 10 Hand release Push Up
 12 Walking Lunges


CFE WOD 6pm: Run
  10x 1 minute hard effort with 1 minute rest between (incline 1.0)
    1: 7:30 mm pace (8.0 TM speed)
    2: 7:30 mm pace (8.0 TM speed)
    3: 7:03 mm pace (8.5 TM speed)
    4: 7:03 mm pace (8.5 TM speed)
    5: 6:53 mm pace (8.7 TM speed)
    6: 6:53 mm pace (8.7 TM speed)
    7: 6:40 mm pace (9.0 TM speed)
    8: 6:40 mm pace (9.0 TM speed)
    9: 6:40 mm pace (9.0 TM speed)
  10: 6:31 mm pace (9.2 TM speed)
I started out too slow! ARGH!

CF WOD 9:30am:
  Bench Press (65% 75% 85% of 1rm (110#))
   3 @ 70#
   3 @ 80#
   4 @ 95#

 21 15 9 for time: 4:22 rx
  65# SDLHP
  20" box jump

CF WOD 9:30am:
  Back Sqt (65% 75% 85% 1 rm(195#))
   3 @ 125#
   3 @ 145#
   3 @ 165#

 3 rounds for time: 9:05 rx
   10 c2b pull ups
   10 95# front Sqt
   10 burpees

CF WOD 9:30am:
 Dead lift (60% 70% 80% of 1 rm)
  5 @ 135#; 5 @ 160#; 2 @ 205# - failed, rested couple minutes; 5 @ 205#

 AMRAP 8 mins: 4+ 5
  3 power cleans 95#
  5 HSPU
  7 toes to bar

I just didn't have it for this wod.  Started out okay, DL's felt better than I thought they were going to.  However, when it came time for WOD, I just didn't have it.  I was tired from the start.  I made the decision that going 95# on cleans (instead of rx 105#) would be good for me.  I don't regret that decision at all.  I'm not sure I had much more even if I had gone even lighter.  I am hoping that having my legs be tired may help me in swim tomorrow.  I tend to use my legs too much and maybe this time they will be so tired I won't use them.

CFE WOD 5:30pm: Row
 6x 250m with 1 min rest between:
    :56
    :59
    :59
  1:00
  1:01
    :59

CFE Recovery WOD 9:30am:
 3x 10 reps each movement: 11:37 moved at comfortable moderate pace
  Push Ups
  35# KBS
  GHD Sit Ups
  Pull Ups
  Back Extensions
  Sit Ups
 

Surf City Marathon, Sunday, February 5 6:30am: 4:25
  This was an interesting run. I experienced the worst stomach pains I ever had in a run. Started with a rush to the start due to a bad decision on parking. I had to check a post run bag and didn't have time to empty my bladder. First bathrooms were about mile 2. Running with a FULL bladder was no fun. I had my race belt up around my ribs to try an take the pressure of it off my bladder (very stylish way to sport a race belt). Chris and I ran together again. About mile 6 is the biggest hill of the run - we both like to run hills and powered right up it (taking a minute off our our mile pace). Stopped for second bathroom break about mile 8 :-/  for a person who doesn't like to walk or stop during an "event" this was new for me. About mile 10 we had to walk for a few minutes to get my music going. My headphones lost sync with my phone. At mile 15 I realized that my right knee was starting to hurt (earlier than last year). I also realized my left foot sock was causing a blister. I knew it was too late to stop and fix sock. The blister had started and messing with it now wouldn't really help. By mile 21 I knew the blister was going to be a big one cause I could no longer move my toe around (and it did turn out to be the biggest blister I've ever had). I never felt any cardiovascular challenge during this run. I felt my legs more. And my stomach was a huge pain! It was warmer than last year as well. I fueled on GU at start and then ever 45 minutes during run. I took water at most every water station. Setting out to run an event as a practice run and not a pr run was a little odd. I think for me I don't feel completely happy with the run because I didn't push for a pr. However, I did get a couple things figured out. Oh a huge point I forgot to mention is I took a probiotic and digestion aide at b'fast. Yeah that was DUMB! Digestion aide pre run???? WTH was my thought process. This is also the first big run in my new brooks (a much lower profile than my previous over corrective type brooks). I'm left a little confused on shoes - not sure if they are part of knee. Or if knee is mainly a reaction to sock issue on left foot.  My blister has healed well.  My next toe (#4) is trying really hard to hold on to the toenail.  I had a blister under the nail.  So far the nail has stayed on and it looks like it may since I've drained that blister.  I'm not sold on my stomach issues being soling running caused, on Monday I barely made flight without throwing up.  The stomach pains had returned.  I tried a gatorade but couldn't drink it - stomach pains returned.  Tuesday and Wednesday I also have experienced feeling nauseated most of the day.  It's now Thursday and I am feeling much better.

CF WOD 9:30am:
  (warmup)amrap 20 min: 4 +6
    6 ring punch outs
    6 weighted pistols (15#)
    6 v-outs

  4 Rounds:
   40 yrd prowler 45# plate (or kid)
   40 yrd sprint
    8 44# KBS

 

CFE WOD 11:45am Swim with Alice:
Warm up with 50m free & 50m back
5x 50m's with 20 seconds rest between
Swim 200m no rest
2x 50m's with pull bouy drill
2x 50m's with pull bouy & hands drill
End with 50m

CF WOD 9:30am:
 500m row for time: 1:54 (+:03 of pr)

 3-5 rounds for reps: 4 rounds completed
  Bench press (85#)  11•8•10•8
  Pull ups                    9•10•7•7

CFE WOD 1pm: Run
 4x 600 @ 7:03mm pace (8.5 tms) 2:36 each round

CF Team WOD 9am

CFE WOD 11:30am: run
60 minutes = 6 miles

CFE WOD 6am: make up bike from Wednesday
 Bike 50 minutes (rode IMCDA course)

CF WOD 9:30am:
 Front squat (70%•80%•90% of 1rm 155#)
  5 @ 115#
  3 @ 125#
  2 @ 140#

 21•15•9 for time: 6:51 rx
  155# dead lift
  15# wall ball

CFE WOD 9:30am: run
 4 miles 2 miles @ 8:34mm pace (7.0) & 2 @ 8:57mm pace (6.7)
 6 minutes rest
 2 miles @ 8:34mm pace (7.0)
 4 minutes rest
 1 mile @ 8:34mm pace (7.0)

CF WOD 6am:
 Rounds for quality: 2
  2 hang ring extension (1/1)
  5 ring dip
  5 strict toes to bar (scaled with tucked legs)

 For time: 7:26
  700m row
  50 35# thrusters
  30 20" box jumps (step ups)

CFE WOD : bike
 Didn't get this ride done.

CFE WOD 11:45am swim (lesson with Alice):
Warmup with 100m (mixed free and back strokes). Then 8 25m free with 10 seconds rest. Continued with 8 25m free with leg floaty (aka...pull bouy). Finished with 100m free (no rest).

CF WOD 9:30am:
 Push Press (70%•80%•90% of 1RM)
  5 @ 75#
  3 @ 85#
  5 @ 95# (1+)

 AMRAP 10 min: 4 +7
  3 wall climbs
  5 overhead squat 75#
  7 false grip ring row off box

CFE WOD 2pm: Run TT
 8 miles at 9:13 mm pace (6.5 TM speed) 74:14.

CFE WOD 6am: run
14 mile run on treadmill (super boring!). 130:34 minutes. Fueled with power bar bites again and 53oz water (no stomach cramping this time - I also added probiotics and digestion aide to daily supplements).

CF WOD 9:30am:
 Team wod - my portion:
  50 push ups
  50 35# kettle bell swings
  50 situps
  50 goblet squats

COUCH WOD 4:30pm: nap for quality (20 minutes)

CF WOD 9:30am:
 Front squat (65%•75%•85% 1 rm)
  3 @ 100#
  3 @ 115#
  3 @ 135#

Row 650 meters
 Then 5 rounds for time:
  6 ring dips
  7 pull ups
  8 pistols (4l/4r)
13:08 rx

Ring dips were good depth. Using band last few times have helped me with depth - it paid off.

CFE WOD 11:45am: swim
900 meters total. Mix of drills, free and back strokes. Mostly swam 50's and 75's. Had two 100 meters free. Woohoo! =)

CF WOD 9:30am:
For time: 10:36 rx
10 85# thrusters
50 double unders
8 85# thrusters
40 double unders
6 85# thrusters
30 double unders
4 85# thrusters
20 double unders
2 85# thrusters
10 double unders

This WOD was very hard for me. Thrusters were ugly! Typically a 65# thruster I don't mind, but 85# was a different story.

CFE WOD 2:00 pm: 41 minutes
Ride 3x 3 miles then 3 minutes easy riding.

CFE WOD 11:45: swim
600m mixed drills
3x 200m free

Mixed drills were in sets of 100m with rest. Concentrated on form and breathing and slowing down pace. Alice, my swim coach, was watching from pool office and came down when I started my 200's. I swam the first two sets by myself. Then Alice stepped in. I could get about 75m before I need a small recovery. No, no, no said Alice. Hahahaha. She wasn't having at of it. She watched me suffer thru 150m of third set then had me start a fresh 200m and wouldn't let me rest. Thank you Alice! I have decided to spend my Tuesday swim wo with Alice pushing me. After a couple weeks I hope to be up to enough courage to join the masters group. This has been a great swim day. Form was decent and it's the furthest I've swam. Swimming a 200 without rest happened. Granted it wasn't always pretty and I had a few back strokes and triple strokes but I was still moving and not standing. =)

CFE WOD 6:30am: Run 4x 1 mile, 10 burpees, 15 V-ups
1 @ 8 mm pace (TM speed 7.5)
2 @ 8 mm pace
3 @ 8:27 mm pace (7.1)
4 @ 8:27 mm pace

CF WOD 9:30:
Push press: 5@65#; 5@75#; 8@85#

21-15-9: 6:18 rx
65# Overhead Sqt
Burpee

It's burpee Monday. =)

CFE WOD 6:30am:
Run 5x800 with 3 minute rest between

Ran on treadmill at 4:04 each set

CF WOD 9am:

CFE WOD 6:30am:
Bike 6x 1 mile with one minute easy riding between

CFE WOD 12:20pm Swim:
50m back stroke
50m/side free style drills
75m free style (with recovery)
75m free style drill with floaty between legs (with recovery)
25m free/25m back/25m free/25m back (no recovery)

I focused on form. It's my first time in pool since early November (pre-vacation).

CF WOD 7:30pm:
5 rounds for time (@ home): 4:25
7 burpee
10 jumping lunges
Every minute, on the minute, 7 sit ups

CFE WOD 9:30am run:
7 miles in 70 minutes. Again on wet sloppy crushed limestone path. I had a horrible nights sleep and it was more than I wanted to deal with this morning; finding a different running place. So I knew it would be slow today. Run felt good. Walked at mile three while I fueled and had water. Walked again for same reasons at mile four. 1/3 into mile four I stopped and took off long sleeves (ran in tank). 3/4 into mile 4 (right at top of hill) I took a phone call. Walked again at mile six for last fuel/water. I'm happy with run. Very happy I did this run today outside instead of on treadmill. Fueled on PowerBar Energy Blasts and 10 oz water. Probably not enough water. Experiencing stomach cramps (normal for me with fueling runs). I will try them again but with much more water. Off to cold water soak (baby steps back to an ice bath).

CF WOD 9:30am:
Push press 105#

AMRAP 10 min: 9 +2
3 muscle up (progression; used band)
6 35# AMKBS
9 air sqts

CF WOD 9:30am:
5 rounds for time: 6:31 rx
5 65# SDLHP (sumo dead lift high pull)
10 20" box jump
5 65# thruster

CFE WOD 2:15pm Run: 59 mins
10k TT
Ugh! 20 mph wind and wet sloppy crushed limestone trail.

CF WOD 6am:
DE Box Sqt 2x10 min 105#

"$hitty Cindy" AMRAP 15 min: 10rounds + 4 reps RX
4 C2B Pull up
6 Ring Push up
8 Pistol (4/4)

CFE WOD 12:30pm:
 Tabata TM @ 8% incline 12x20:10 at 7.7 (7.47mm)
 This felt great!  I like tabata TM.

CF WOD 6:30pm:
 "Elizabeth" 13:20
  21 - 15 - 9
  Sqt Clean (75#)
  Ring Dip (band assisted to work on depth)

Ugh! This was a tough wo for me. A mental beating. I felt my form was crap and my legs were beat. I can sure tell I haven't had many wo lately. And, I can tell I've had 4 wo's in two days. I'll buck up and come thru. These first two weeks back are always no fun.

CFE WOD 10am:
Make up yesterday's stamina run: 45 minutes @ 75/80%. I ended up only running 3 miles due to a sick kid. Run time at 28 minutes at incline of 1.0 on TM.

CF WOD 6:30pm at home:
For time: 12:27 modified
Row 1000m (I modified with 800m run since I have no rower)
30 HSPU
100 DU's