Week of 3/7 through 3/12

Sat 3/12

This was a crazy day. Got up at 6AM to do 50K bike on trainer in basement.

12.91  Miles into the bike (57:42 Minutes) I got a flat tire. Of course I didn’t have anything to fix the flat.

Went and did Beers and Burpee event with Crossfit Naperville and a bunch of people for our gym. Got bike fixed on way home and now have tools to change/fix tires.

Rode the 50K bike – Total time 1:57.51. Starting from zero was painful but it felt like the thing to do.

Tammy, CK and Ski's bday party at our house that night.

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Fri 3/11

Front Squats 5/135, 5/155, 5/175

5 Rounds

7 Push Jerks 135#

20 Squats

Total time 6:43 RX

Swim drills/lesson with John

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Thurs 3/10  CFE Run – Done on treadmill 1% incline

8 Mile time trial – 68:32 Minutes

This is a ling run on the treadmill – no fun.

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Wed 3/9

Deadlift 5/225, 5/250, 5/275

7 Rounds

7 DB Squat Cleans

7 Clapping Pushups

6:42 Total time RX

CFE Bike:

20 Min warm up, 4.72 miles during warm up

4 x 2 miles hard effort, 2 Min recovery

2 Miles  7:47.9 Minutes

2 Miles 7:58.1 Minutes

2 Miles 7:41.1 Minutes

2 Miles 7:31.8 Minutes

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Tuesday 3/8

Bent Row  5/135, 5/135, 5/135

1000M Row 3:39 Minutes

Annie

50-40-30-20-10

Double Unders

Situps

11:23 RX – My double unders suck!

Swim lesson/drills with John

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Monday 3/7

Bench Press 95/5, 135/5, 145/5

100 Wallballs 20#

Every minute 4 Burpees on the min.

8:54 RX – Yes this sucked as much as you would guess.

CFE:  Done on treadmill with incline to 1%

200M .56 Seconds

400M 1:38 Minutes

600M 2:31Minutes

200M .45 Seconds

400M 1.41 Minutes

600M 2.27 Minutes

200M .48 Seconds

400M 1:39 Minutes

600M 2:27 Minutes