Very VERY easy spin. Kept avg HR down in z2, which is fucking hard to do around here.

Bench Press: 4x10x115
Rows: 4x10x75
Situps: 4x25
Ab Flexor: 2x10x40
DB Shoulder Press: 4x10x30s
DB Curls: 2x10x20s
BB Curls: 2x10x45
Tricep Ext: 4x10x50
Calf Press: 4 sets TF, drop sets
100,80,60,40

w/u, 20 min LT test up OLH Rd; 1,186 ft climbed @ 7.3% avg grade, then c/d

Easy trainer ride; kept HR below 140.

The pool is a NIGHTMARE. The heat is bringing people out of the woodwork, like little ants - folks just coming over to the pool to sit in the cool water.

Don't feel like doing much of anything today. The heat has zapped me momentarily and interrupted my sleep as well - as soon as I begin to adjust to it, the heat wave will be over with.....

Might hit the drainer for a little spin this evening.

Easy pace; tried to keep heart rate down. It was stifling HOT! I don't recall it ever being this hot here in the bay area in the nearly 10 years I've lived here. It hasn't really cooled down, yet.

For the love of God, how many "Tri bike or Road bike?" threads does this site need?  I swear, that question is asked almost everyday.  

I'm gonna hit the streets on my bike later this afternoon, when it cools down.  We're having a little heat wave - well for Northern California (trapped between the bay on one side and the ocean on the other) it's a heat wave.  It's hotter than what I am accustommed to, so I'm taking to the streets later on.  The other day when I climbed Old La Honda Road, it was stiffling up there in some places and at times it was hard to breathe because the air felt so heavy and thick - astonishingly humid!  Ugh!  There are a lot of micro climates around here, so I can leave my house when it's 90 degrees with a breeze, and get down into Los Altos Hills, and it's probably close to 100 and it feels humid and with no breeze to speak of. 

Crossfit WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Rode out to Old La Honda Rd, and climbed 1,290 ft in 3.35 miles @ 7.3% avg grade (grades up to 15%) in 26:30 minutes. I rode OLH for time, so afterwards I wasn't feelin' quite so "fresh." Felt pretty much like I'd been badly toasted on the ride back to the car.