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) :(