March 18th - March 22nd

Monday: Day off

Tuesday: Crossfit
Working on skills. Power Clean
 up to 65 lbs

Worked on pull ups and kipping pull ups

March 11th - March 17th

Monday: 
500 meter swim

Tuesday: 
3 miles run

Wednesday: Crossfit
20 min AMRAP in team:
   First team member:
   - 500 meter row
   Second team member
   - 10 by 45 lbs over head press
   - burpees (for the reminder of time that 1st team member needs to finish the 500 meter row)

When first team member finishes the row swap WOD with second. Repeat for 20 min.

Thursday: Crossfit

Saturday:
25 miles bike ride

Sunday: 7.5 miles run

March 4th - March 10th

Monday: off

Tuesday: 

40 min bicycle

45 min run

Wednesday: Crossfit

5 round for time

20  overhead lounges

15 box jumps

10 pull ups

Thursday: Crossfit

5 round

of 5 box squat up tp 90- lbs

WOD:

7 min of: 30' plank: 30 sec KBS 35 lbs

34 birthday burpees

Friday:

30' min swim

Saturday:

Point Bonita bike ride 25 miles

Sunday:

6 miles run

February 25 - March 3rd

Monday: Swim
Warm up:
200 meters swim: 2 X 100 m kick
4 X 50 choice w/10 sec rest after each

Main set:
5 X 200 m w/20 sec rest done as: 50 right arm, 50 swim, 50 left arm, 50 swim)

Tuesday: Crossfit
20 minutes of:
1) 250 meters row
2) 15 wall balls
3) parallel stands

Wednesday: Swim 1000 meter

Thursday: Crossfit
12 minute: As Many Repetition As Possible (AMRAP)

- 5 repetitions of Man Makers
- 30 Double Unders

Friday: 1000 meter swim

Saturday:
Usually my long run, but I felt ill and only run 3.4 miles

Sunday:
Short Bike (8 miles)
Rock Climbing.

February 18 - 24 Training

This week for volunteering event I have reduced my training drastically (only 4 days)

Monday: quick run
Thursday: Crossfit

Friday: 1000 meters swim

Saturday: