Tri it ;)

CFE Run
Dynamic warm up
5K Tempo/TT Day

Lower back left side a little twingy today. Likely from yesterday, but felt just fine post run and stretch.


Active Recovery
500 Swim TT - 9:12

Feeling a bit of tension and fatigue in my arms from, but have been asking a lot with the new boxing drills and wod's together, all in all, yeah good to be back in the pool to stretch it out!


603 PTP: Rest Day

Mobility WOD:

• Foot Strike
• OHS/Snatch Prep

Sunday full of joy

This time, like all times, is a very good one, 

if we but know what to do with it. 

~Ralph Waldo Emerson

Beautiful day! Perfect pre summer morning. Gorilla Vanilla coffee, quiet times and a plan.

Swim 2100 yds
Time Trial 500yds 9:14.82

Working on improving stroke and efficiency with some great drills.

Kick 300 side, 10/10
Pull/Stroke 300 drag, flick, br3
Blend 300
Set 600
Cool 200

Trek down to CFRsvl for CFE
WOD
AMRAP 90 seconds ON, 90 seconds OFF x 8 sets
5 C2B Pull ups
5 Power Cleans, 95#
5 Burpees

I love these short rep wods, so much fun for a butt kicker. Never hit 2 full rounds per set, but...happy get the cleans in 2nd round of each set ;-).

1+8 reps, 1+7, 1+9, 1+9, 1+8, 1+8, 1+10, 1+9

HSPU skill work

KB Skill:
Loving the Figure 8 to hold for 8 minutes @ 12kg. Tough but GOOD.