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