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