AM - CrossFit:
Warm-up
Strength:
ME Strict Press
started at #75, 95, 105, 115 max
WOD:
"Diane"
21-15-9 reps for time: 6:39
Deadlift #115
Hand stand push-ups w/ green band
PM - swam 1/2 mile in 14:40 at sand hollow res.
Endurance WOD Bike
Endurance WOD: 15x1/4mile on 1:00
Warm-up 1.6mi @ 6:33
lap 1 total 0.48mi best speed 32.8 Ave speed 28.2
lap 2 total 0.46mi best speed 32.3 Ave speed 26.8
lap 3 total 0.45mi best speed 30.7 Ave speed 26.1
lap 4 total 0.39mi best speed 28.0 Ave speed 23.1
lap 5 total 0.38mi best speed 24.6 Ave speed 22.2
lap 6 total 0.35mi best speed 22.3 Ave speed 20.2
lap 7 total 0.33mi best speed 19.6 Ave speed 18.5
lap 8 total 0.35mi best speed 21.9 Ave speed 20.7
lap 9 total 0.34mi best speed 21.4 Ave speed 19.9
lap 10 total 0.43mi best speed 31.5 Ave speed 25.6
lap 11 total 0.42mi best speed 28.3 Ave speed 25.3
lap 12 total 0.38mi best speed 24.0 Ave speed 22.4
lap 13 total 0.40mi best speed 25.3 Ave speed 23.4
lap 14 total 0.39mi best speed 25.2 Ave speed 22.5
lap 15 total 0.38mi best speed 26.5 Ave speed 22.3
lap 16 total 0.34mi best speed 22.5 Ave speed 19.9
cool down 1.57mi at 6:43
The course was rolling hills and lots of wind. We started with 12 bikers and finished with 5!! This was not easy at all... I wanted to quit at lap 10, and we did an extra by accident!
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