Thurs thru Sunday

Th and Fri rode 15+ km and 75 pushups each day
Sat and Sun only pushups

One week to Triathlon

Wed just ride and stretch

Ride 15+ km
Squat 50 reps
Shitty pushups x 90 reps

Squats, swim, ride

15+ km ride
15 min swim unmeasured
3 x 15 bar squats
3 x 10 barbell squats
3 x 6 Dips with little blue
3 x 8 (6 for 2) Pullups with little blue
6 sets of shitty pushups to aid back

Swim 1500 meters

500m freestyle
13:30 breathing only every 4th stroke

1000 meters of kickboard and pull bouy

Sunday off as well

Back tweaked...another off day

Friday and Saturday off

Rode 20 km Friday

Saturday sat all day at an auction and now my back hates me

Swim in real water (Thursday)

Windy with whitecaps

5 x 50 meters
1 x 250meters in bay

Getting carried away

Run 400m x 5 with 60 seconds rest between

1:46, 1:47, 1:55, 1:54, 1:49

3x5 Backsquat at 205lbs
3x5 Press 135 (strict for one, pp for 2)
5x3 PC  155, 175, 175, 185, 185
3x5 Dips with little blue band

50 DU's for time (1:55)

Ride 15+ km

Ride and swim

4 x 250 meter swim
2 min rest between

5:40, 5:10, 5:20, 5:20

last 3 rounds breathed every second stroke...not real efficient

Rode 15-20km

Actual rest day

Nothing physical, no bike even.

Just watched the CrossFit Games.

Workout A

3x5 BS @185, 205, 205
3x5 BP @115
1x5 DL @225
Tweaked back again


Rode15+ km

Nearly a Rest day

Almost:
Ride 10km just because I have to.

Kettlebell and burpee ladder
8 with both, up to 15 with just the kettlebell

Swim and Workout B

Swim 500 meters (19 min)

Workout B
3x5 of Backsquat at 185lbs
3x5 of PC to PP at 135lbs, and 155lbs x2
3x5 of Dips with little blue band

Ride 10-15kms

Row 2K Rest 2 min Row 2K

Ride 30 km +

Row 2 km
Rest 2 min
Row 2 km

Today 7:12, 7:48

Found the pool but no public swim from 9am-12 Doh!

Tuesday, 30 K and 5x5 BS

185lbs 5 x 5 Backsquat
30 km of up and downs (untimed)

Kelowna Day one

18 km bike ride with soft tires and 33 degree heat.

WB and T2B

50 wallballs (20lb)
25 toes to bar (subbed knees to elbows)
40
20
30
15
20
10
10
5

Tore both hands in 3 spots, 26:30

Then Tabata pushups and double unders

averaged 7 and less than 10

9K back in Canada

12 hours after landing in Canada, couldn't sleep.  Ran 9 km in 57minutes.  (4:30 am)

12 hours later

21-15-9
135lb power cleans
Double unders

11:06