Day 1, Week 1 - 12 week Half IM training

Interval Bike
5 x 1M with 90" rest
Interval - Speed - Watts - Time
1 - 25.44 - 304 - 2:21
2 - 25.77 - 286 - 2:21
3 - 26.84 - 304 - 2:15
4 - 26.99 - 316 - 2:14
5 - 27.79 - 323 - 2:09

Did this morning. Good way to start the training.
Total time of 27:20
Workout 1 of about 120 in the next 12 weeks.
Also have three races to use as tune-ups as well within that time frame.

CF WOD
8x
20" of muscle ups
10" rest
20" of 135# clean and jerk
10" rest
16 MUs
18 C&J
Total time of 20'

I did 2 MUs every set of 20". Don't think I could have averaged much better than that even on a really good day.
Did 3 C&J the first and eighth round...2 every other round. Did them pretty slow and deliberate.
Slight pain in my lower back from the last 10 days (overhead walk, clean and jerk a few days ago, etc...). Going to chiropractor on Thursday morning...should fix me right up.

Menu:
post bike - vega protein shake
Lunch juice - broccoli, apples, carrots, romaine, spinach, cucumber, sweet potato, beets
Dinner juice - same as lunch