Leg Ext: 3x12x50
Leg Curls: 3x15x50
Calf Press: 3x20x75
DB Bench Press: 3x15x40s
Rows: 3x15x70
Upright Rows: 2x15x45
BB Curls: 2x15x45
Tricep Push Downs: 2x20x40
Hammer Strength Crunches: 3x12x50lbs

Front Squat 3-3-3-3-3-3-3 reps

65, 75, 85, 90, 95, 95, 100

Rode from the house, out to the top of Skyline Drive via a climb up Old La Honda Rd (OLH Rd = 3.35 miles @ 1,250 ft climbing). I didn't take my garmin, so I dont know what our cummulative elevation was for the whole ride. Mostly just an easy ride - I was definately feeling those dead lifts from last night.

I just registered for next weekend's Giro di Peninsula.  I'm looking foward to another century ride.  Hopefully, this one will go a little faster, and I'm praying it will be well- supported like the Sequoia Century.   I suspect the weather will be much warmer for the Giro overall - if today is any indication of what the weather will be like next weekend.  

I felt pretty good about my climb up OLH Rd today.  We ended up in the midst of the Peninsula Velo group today, and I hung-in there with the Pen. Velo guys on the climb portion.  In fact, PV passed us up about 1 mile before we reached OLH Rd, but I caught them on the hill, so that felt really good.  I ended up not riding with them today because i chose to train with Tim in preparation for next weekend's century.  REEEEEEAAALLY though, I need to ride with other people - faster people - if I'm ever going to take my cycling to the next level.  However, I can feel that I am much stronger after the Sequoia, which is evidenced by overall better times, and my hill climbing has improved dramatically, but I still feel like I have a lot of work to do.   

1,502 ft elevation

Calf Press: 3x25x70
Pull-Ups: 7,10,8,5
Situps: 3x25
V-Crunch: 3x10
DB Shoulder Press: 3x15x20s
Curls: 2x12x55
Dips: 2x15xBW+10

Easy spin, kept HR low

Hill work today; Climbed Mings Mtn Road (4.3 miles @ 1,500 ft climbing) and shaved off 2:35 off of my last climb. Climb time: 33:58

A few people in the forums seem to doubt that Crossfit works.  Why so many skeptics on this board?  Almost seems like if it's not triathlon or tri related, then it can't be a good thing in the minds of some people.

On another note, one my cycling partners who has been bitten by the triathlon bug this year just finished his first triathlon (Olympic distance), finishing 6th in his AG out of 23, and 77th overall out of 380. That's not too shabby.