6/19/2013

Biked bwi 11mile loop 41:15 PR!
Not much braking, stayed in high front gear because it would not down shift.

about 45 minutes later ran the centennial 3.4 mile course in 32:33.

Wednesday 6/5/13

Solo at home WOD
5x
20 sit-ups
15 burpees
10 russian kb swings #53
17:26 (medium pace)

Tuesday 6/4/13

Swam about 25 laps in 34 min. at Swim Center (medium-fast pace)

Ran 4.4 miles in 54 min. (dobbin road around lake elkhorn and back) (medium-slow pace)

5/30/13

1/2 mile swim
21:??

18 laps at Swim Center.

5/28/13

Class WOD
Deadlift
5-5-3-3-1-1-1-1
#195

5/27/13

Memorial Day Murph
Did 1/2 murph with Rach.
39:33

5/23/13

Class WOD
5k Run
28:23

5/22/13

Mountain Biked for 2 hours with the girly ride in patapsco state park!

5/21/13

3 rounds for time:

50 Walking lunges

400 Meter Run

20 Burpees

6am class

mandi 13:56 (used dance knee pads)

http://www.crossfitdiesel.com/2013/05/20/tuesday-52113/

Backsquat

Solo at home
#45 * 10
#55 * 5
#65 * 5
#75 * 10, * 10, * 10, * 10
(boots & box)

Sunday 5/19/13

rest day

Made poached eggs over waffles with fried sweet potatoes and homemade guacamole for breakfast!

Friday 5/17/13

Biked for 1 hour solo around rock burn branch park.

Wednesday 5/15/13

Biked 16 miles around neighborhood in powerlines on mtb.
2 hours
relaxed-ish pace, took plenty of breaks and helped someone learn how to ride a bike for 10-15 minutes

Wednesday 5/8/13

BWI trail ride (2 times)
1st loop: 47:29
2nd loop: 47:05
total time: 1:34:34

3.06 mile run:
28:06