A Comfortable Seat

“This is my body, and I can do whatever I want to it. I can push it; Study it; Tweak it; Listen to it. Everybody wants to know what I am on. What am I on? I am on my bike busting my ass six hours a day; What are YOU on?” 

~ Lance Armstrong

Conditioning

30 Mile Bike - long stretch out post ride, this ride felt darn good. I like these little endurance ditty's.

Got my podcast listening in. Enjoy! Paleo Solution 152

Take It For A Spin

Simple (active recovery I guess, mostly fun)
1 hour bike - Some interval, hill climbs.
Water!!

Swing it Hard

You Can't Turn Back the Clock, but You Can Wind it Up Again…

Thanks CF Rhody Kettlebells for that tagline. Good stuff!!

Personal June Skills Work and Challenge 12 kg - Figure 8 to Hold and today's warm up, 8 minutes. Cool!



Busy, busy...no WOD!
I know that I should be testing, but just like last time...it is my week out of the CF gym for first week of swim team. Damn! Luckily, it will all be there when I get back, now just to find someone to train it up.

KB play but no real wod today.

Cycling strong 45 minutes endurance.
Swim 30 minute workout.

Ugh

Tuesday coached and couldn't squeeze in Michael...saving for Friday! Have to sub 19 on that one...fingers crossed.

Wednesday
Late start to my day. Work from home and just couldn't get motivated from there.
Popped into the office to finish up some work.

There it was, the whole box, waiting for me to get busy. But I just didn't have it in me. Not sure if it was the Weiski's, the gold dust running through my veins or I was just tired and was due a rest.

So...

Backsquat
3-3-3 125/135/155

Got on the bike for 45 minutes, felt much better but...still didn't have ambition to pick up a bell or rope or anything. Good thing tomorrow is another day ;-)

Down/Up

WM
Jump Rope 3 minutes
ROM
Pull ups
KTE

WOD
10-9-8-7-6-5-4-3-2-1 DB Renegade Row
1-2-3-4-5-6-7-8-9-10 KB SDHP

9:46, cool little blaster.

Morning cycle: 50 minutes 20 miles rolling ;-)