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