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