Run on the beach

Ran 3 miles on the beach in Ocean City. Ran barefoot for the first time in a long time

First Swim

Swam today. Warmed up with 30 pull-ups and 1000 meter row in 3:47. Swam half mile in the pool. I really need to work on my breathing technique.

And I am back

Haven't been doing much of anything since I have been transitioning between. Just random sets of push-ups and pull-ups. I did get out today at did 18.5 miles on the bike w/ average speed of 16.5 mph. Finished with 4x 10 sets of pull-ups

Crossfit 100509

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

21:15 (6:28/7:37/6:39) rest of time was transitions

Warmed up with:

10 Pull ups/10 dips/10 135# BP/10 close grip chin-ups/10 135# BP

Nothing Much

1000 Meter row in 3:56
Light front squats and ab work. Still recovering from yesterday.

TD Bank Five Boro Bike Tour

My dad and I did the TD Bank Bike Tour. The course was 42 miles and we finished in about 3 hours. It had lots of stop and go but it was good practice for being on the bike.