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

Saturday 3/2
  Rest
Friday 3/1
  CF: 3x 3 dragonflags, strict pull ups, 10 leg ext each leg, 0 push up
         21, 15, 9 for time: 8:20
          10# back ext
           hspu (w/15# plate)
Thursday 2/28
  Swim: WU: 200 free, 300 (75 free, 25 back), 6x50 kick, 250 pull

             WO: ri:10 for each

                      4x50 (1&@ build speed in each 50.  3&$ drill)

                      4x75 (50 back, 25 free)

                      2x100 (25 ez, 50 max, 25 ez)

                      4x25 max (I was :19-:21)

                      4x50 (1&@ build speed in each 50.  3&$ drill)

                      4x75 (50 back, 25 free)

             CD: 50 easy

  Bike: 19 miles in 1:28 -  Road IMCDA course.  Legs felt good.

           WU: 20 mins easy

            WO: 6 miles effort, 10 mins easy, 6 miles effort

            CD: 1 min easy

Wednesday 2/27
  CF: 4x:
             2 Bench press (100, 105, 110, 115)
             10 GHD sit ups
              :45 superman
        AMRAP 8:00: 6+8
             15 35# akbs
             50 single jump rope
Tuesday 2/26
  Swim: WU: 200 free, 300 (75 free, 25 back), 200 (50 drill, 50 free), 100 (25 free, 50 back, 25 free)
             WO: 2x ri: :30
                        200 free ri:20
                        150 (50 free, 50 back, 50 free) ri:15
                        100 (50 free, 50 back)
                     6x 50 kick
                     2x free
                        100 mod ri:20
                        75 faster ri:15
                        50 faster ri:10
                        25 faster ri:5
Monday 2/25
  CF: 5x: strict press 5@58#; 4@68#; 3@78#; 1@88#; fail@97#
               10 leg ext with band (chiro suggested movement)
               10 GHD Sit up on 10th hold 1/2 way for :10
  Bike: 15 miles in 51 mins. Felt good....except I was on road bike ;)
Sunday 2/24

  Bike: bike for 2 hours

             29.6 miles. Also did 10 min for a warm up.  Felt good on bike. Legs was good. Strength was good. Yay!

Saturday 2/24
  Rest
Friday 2/23
  CF: 3x: Db row (7@30#, 5@35#, 5@40#), 20 hollow rocks, 20 tri ext.
         For time 20, 16, 12: 4:11
           25# DB snatch (10/10, 8/8, 6/6)
           10 back ext.
 Thursday 2/21
  Swim: master swim group
        WU: 300 free, 10x 25 kick (easy out/ hard all out back), 200 pull
        WO: 2x ri:10
                 4x 50 (25 drill, 25 swim: Ftd, 3 stroke glide, eyes down, long strokes/count strokes) I was 18 stokes each way
                 4x 75 breathing (25 3 stroke, 25 5 stroke, 25 7 stroke)
                 2x 100 at 80%
                 2x 25 2 breaths
                 1x 50 back

Wednesday 2/20  CF: 4x: strict press (5 @ 72#, 3 @ 77#, 2 @ 87#, 1 @ 90#), 10 wall ext.
          5 r4t: 5:55
            5 ring dip
            10 35# akbs
            EMOEOM 10 sit ups
Tuesday 2/19
  CF: 4x: 2  bench press 100#, 10 back ext., 10 GHD
         AMRAP: 3 +11
            7 65# push press
            7 banded strict pull up
            7 burpee
Monday 2/18

Friday 2/15
  CF:  4x: farmers carry 100' (30#, 40#, 45#, 50#), 15 20# DB row, 20 hollow rock
          AMRAP 10:00: 7 +1
            6 HSPU
            10 35# akbs
Thursday 2/14
  Swim: WU: 200 free, 200 kick, 200 pull
              WO: 8x 25 fast free kick (fins)
                       4x 75 free 80%
                       1x 50 free
                       8x 25 fast back kick (fins)

                       4x 75 (back/free/back)

                       1x 50 free

               CD: 50 free, 100 pull

Wednesday 2/13
  CF: 3x: 10 75# push press, 5 ball-up, :30 handstand hold
         AMRAP 8:00: 5
              5 pull ups (2 strict, 3 band)
              10 GHD sit up
Tuesday 2/12
  Rest
Monday 2/11
  CF:  3x: 2 dragon flag, 10 ring row, :30 plank hold
          3 r4t: 4:52
             20 push up (10 strict, 10 knees)
             10 44# akbs
Sunday 2/10
  Bike: 30 miles in 2:06. IMAZ course.

Saturday 2/9
  CF: team wod
Friday 2/8
  CF: 3x: Strict Press (67# 5; 77# 3; 87# 1), 25 triceps press down
        AMRAP: 6 +28
           10 15# ball jumps
           10 35# akbs
           75meter row
Thursday 2/7
  Swim: master group
    WU: 200 free, 4x50 drills, 100 kick
    WO: "300" day
         2x150: 50 free, 50 back, 50 free.  ri:15
         4x75 fast: 1&2 free, 3&4 pull.  ri:15
         6x50 fast: 1-3 free, 4-6 back.  ri:15
         12x25: odd hard/fast, even slow. ri:10 :23-:25 on odds
     CD: 100 kick
  CF: 5 r4t: 8:03 @ home
           2 strict pull up
           2 ring dip
           20 sit up
Wednesday 2/6
  Bike: 10 miles to loosen up legs. Completed in just under 39 minutes.

Saturday 1/26
  Bike:
Friday 1/25
  CF:
Thursday 1/24
  Swim: wu of 500m mix of free, back and drills. 5x 100m on 3:00. Cool down with 100m mix.
Wednesday 1/23
  Run: 3 miles on TM. Felt hammie during run. 
Tuesday 1/22
  CF: 3x: 5 bench (70, 80, 90 #), rope climb, back ext.
    7 r4t: 8:5?
      7 65# hang power clean
      7 ring dip (band)

Saturday 1/19 Bike: 10 miles easy approx 36 minutes. Felt good. I'm starting to go crazy. I'm craving an ass kicking WO! I rode easy on AZ IM course - flat. Felt okay. I can tell my body has been messed with - kinks with right knee and femur. In arrow, right shoulder tired quickly as well.

Friday 1/11
  CF: I didn't write my WOD down :(
Thursday 1/10  
  Swim: warm up with 200m mixed & 3x 100m each: kick, drill, swim.  wo: 7x 100m on 2:15 (50 ez/50 fast); 50 ez stroke; 5x 50m on 1:15.
Wednesday 1/9
  CF:  4x: 2 bench press (82#, 95#, 100#, 105#), 15 20# db row, 8 k2e
   10 AMRAP: 8 +7
     4 HSPU
     5 burpee
     6 20" box jump
Tuesday 1/8
  Swim: 100m warm up - mixed. 5x 50m on 30' rest. 200m mixed. This was a rough day. I was swimming fast and was rushed. But good day back in pool after a few weeks off.
 Bike: 8x 30' up hill, 2 min easy spin. This was ok. Hard to program on computrainer.
Monday 1/7
 Run: 40 minutes on TM
 CF:  3x: strict press  , 5 strict pull up & 5 kipping pull ups, 10 ghd sit ups
   10 AMRAP:
    10 hr push ups (5 strict, 5 knees)
    10 35# akbs
    10 air sqts