Bike

• 35m
• 9.00 miles
• 15.40 Mi/hr

intervals. main set 10x1/4mi 90 sec spin. intervals took 36 to 38 seconds.

Strength

• 1h 00m

10 to 1 ladder situps and pushups
walking lunge Karen 8:03
death by situps and burpees 6 min

Swim

• 45m
• 1913.82 yards
• 02m 21s /100 yards

400M WU and drill
main set 12x100m on 15sec rest for avg time. about 2:05
150M CD as 3x50.

Run

• 50m
• 5.00 miles
• 10m /Mi

ran first 2.5 easy (8:45)
next 1 hard (8:15) and jog walked the rest. Achillies still hurts. cant push.

Bike

• 1h 40m
• 30.00 miles
• 18.00 Mi/hr

wow. felt great. ESP after yesterday's Crossfit beating. I am really sore in my quads and glutes but it didn't slow me down at all! on tri bike.

Strength

• 30m

main wod was dianne. 21 15 9 of 225lb deadlifts and handstand pushups. 18:05

Strength

• 1h 00m

main wod was cfg open 12.4 12min amrap 150wbs and some other stuff but I only got 134 wbs.

Run

• 25m
• 3.00 miles
• 08m 19s /Mi

really crappy run. achillies hurt, head was not in it. just ugly.

• Health data: Sick: 3

Bike

• 1h 00m
• 16.00 miles
• 16.00 Mi/hr

spin class. "endurance" class built work load by 5bpm each 5 min up to 180 and then down by 10 bpm. Tough.

Strength

• 1h 00m

CF class "endurance" wod (gotta laugh because they are so short)
3 RFT run 200M, 25 squats, runn 200M. Each round was between 1:40 and 1:50.
Main wod was "300". Pretty interesting. I guess it was the benchmark wod that was used when triaing the actors for the movie 300. It was as follows:
or time:
25 pullups
50 pushups
50 deadlifts at 135lbs
50 Box jumps @ 24"
50 kettlebell swings at 24kg
50 floor wipers at 135lbs
25 pullups
time 23:48