Bike

• 10m 30s
• 2.62 miles
• 14.97 Mi/hr

Run

• 04m 01s
• 0.50 miles
• 08m 01s /Mi

crossfit warm up

Sport #1

• Crossfit
• 1h 00m

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

13 minutes with green band= 91 pull ups green
7 with red band. 28 with red band.

Sport #2

• Spinning Class
• 1h 00m

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

13 minutes with green band= 91 pull ups green
7 with red band. 28 with red band.

Sport #1

• Spinning Class
• 1h 00m

Crestline with Suzie and the dogs. Visit Jan and John at their cabin, then walk dogs around the lake.

Sport #2

• Walking
• 1h 03m

Crestline with Suzie and the dogs. Visit Jan and John at their cabin, then walk dogs around the lake.

Run

• 03m 40s
• 0.39 miles
• 09m 31s /Mi

Cross fit run with the group.

Sport #1

• Crossfit
• 1h 00m

Back Squat 5 x5 at 65 pounds
Shoulder Press 4 sets of 3 reps 65 pounds
Deadlift 5x5 155 pounds.

Form day. Light weights ( shoulder press was heavy for me)

Who knew the secret to good shoulder press was squeezing your butt cheeks?

Sport #2

• Mowing the lawn
• 10m

Back Squat 5 x5 at 65 pounds
Shoulder Press 4 sets of 3 reps 65 pounds
Deadlift 5x5 155 pounds.

Form day. Light weights ( shoulder press was heavy for me)

Who knew the secret to good shoulder press was squeezing your butt cheeks?