I had planned on doing pull ups while I was in Canada. Unfortunately, I did not do them. I did a modified CF workout and that seems to have kept my strength as I can do pull ups without much pain. I did a workout consisting of 5 sets of 5 of the 3 exercises from the CF total. In all I think my highest CF total was 450 (165+100+185). As these were sets of five, I was quite happy with the number. I think I will sprinkle this workout in periodically to improve my overall CF total. I also did some chain pull ups. They are pretty cool, and even if they only offer marginal help, I enjoy doing them. Now, I just need to get my diet back on track and I will be back on the road to a CF 618 by December 31.

The WOD is a 5 K run. I think I will take the daughter to the park by the school tonight and do some pull up/push up combo 10 sets of 5/15 and then run 3 miles at the track after my wife gets home.