Dec 12- "Diane"
21-15-9 reps
225 deadlift
handstand push ups
Decided to do 185#'s, and HSPU with feet on box.
DL's were easy-HSPU suck!! They put my shoulder in a very wierd placement
time:3:06

Dec13- Crossfit at park

Dec 14- 1hr 3 mins trail run at Concord. Felt very strong!! Form is coming together.
Then switched to the ol Single Speed for a hour and some change ride with the Crossfit guys.
I am running a 32x18 on the SS right now, other than the trails being a little wet, I felt very strong on the bike.

Dec 15- 20mins AMRAP
15 push ups-15 ring/bar pulls/15 AB mat situps/15 supermans
9 rounds

Dec 16-AM) Swim drills drills drills...single arm pulls,catch up-then a 250-300 easy swim
PM) Muscle Snatch tech with bar
5 rounds
Lunge with 40# DB over head 10 reps
Swings KB 53# 15 reps
5 mins

Dec 17-AM) This morning wifey and I decided to do an early morning run from house.
A bit over 4 miles, ran in 38 mins. Run was very easy, with some decent hills thru some of the suburban homes by Gettysvue.
This afternoon is heavy deadlifts at crossfit. Should be fun!