Today I rode my bike 3 miles to the train stop and almost got killed by car turning left in front me.  Then in the evening I rode 3 miles home.  Then I did the boy scout fitness test.  Results:

400 meters (on grass): 74 seconds (4 seconds faster than last month)
push-ups to failure: 27 (2 more than last month)
pull-ups to failure: 10 (1 less than last month  )
standing long jump: 8'8" (5 inches more than last month   )

I was hoping for a second faster on the 400 meters, but a 4 second drop is pretty good.  I was really hoping for 30 push-ups but I didn't really train normal push-ups that much so it is not too surprising that my push-up endurance didn't really increase that much.  I was pretty disappointed with the pull-ups.  Don't know what happened there.  BUT, I was quite happy with the long jump.  My goal was to increase by 5" and I did.  It took me two tries to hit my goal and then I stopped after that because I didn't want to be too tired for the 400.  I feel confident that I will be able to hit my long jump goal of 9' by the end of the year.  I was also happy that all my scouts improved on their scores too.  I was trying to teach one scout to explode more on his long jump, because he wasn't fulling extending his hips and legs.  So I stood about 6' feet out and held my arm out (which was about a foot over his head) and told him to jump out and stretch as far as he could and try to grab my arm.  Well he did really well at exploded out and extending, but then he didn't pull his legs under him so he landed like super man on the ground.  People were laughing (including him cause he is kind of a ham), but what people didn't notice was that he feet still ended up as far as he longest jump had been, meaning if he would have pulled his legs up he probably would have gone about a foot further than he best jump.

I was sick with a nasty cold Friday - Sunday. 

Monday I did some skills training including vaults, wall runs, and handstands.  Also I tried clap pull-ups for the first time.  It took me a few tries to get the timing down and then I did two sets of 3 for a total of 9-10.  It kind of fun to do them.

Tuesday I did a useful workout.  I moved 40 gallons of decorative rocks from my front yard to my back yard.  Only about 300 more gallons to go (I measure in gallons because I shovel them into 4 gallon buckets).

Wednesday.  Road bike 26 miles to work in 1:16:14 (avg. 20.4 mph, top speed 33).  Yahoo! first time this year averaging over 20 mph.
Did half mile cooldown and 6-7 minutes of stretching.

Wow, it has been over a month since I have wrote in my log.  My training has been sporadic the last month, though certainly not non-existent.  Summer time has meant I have been doing a lot of things outdoors and though not a lot of formal training a lot of fun activities like hiking, climbing, a family reunion in the mountains, going to Zion's National Park  and doing one of the most awesome hikes in the world that could definitely be considered long-distance parkour, since it includes hours and hours of scrambling, swimming, rappelling, and boulder hopping http://www.canyoneeringusa.com/utah/zion/subway.php.  But now the vacation is over for a little bit and I will get back to more formal training.  When I was at Zion's one time waiting for someone, I was by a tree so I decided to see how many pull-ups I could do and I busted out 11, which is my best for this year, so I haven't lost too much fitness.

Today I rode my bike to work. 26 miles in 1:23:37 (avg. speed 18.6)
Tonight I am planning on doing 5 x 100 meter sprints, 3 x 3 weighted pullups, and 2:00 of handstand holds

Hmmm... thanks for reminding me I was supposed to do frog stands today 

Welcome back, brudda... you sure have been missed!

I went to the park with the kids today and played a little on the playground.  I did a couple vaults and some QM up some poles.  I also worked on an arm jump (I don't if there is a more formal name) where I hung from one pole, swung my legs and pulled up and jumped both hands to grab another pole about 2 feet away.  I also worked on my handstands for a little bit.  When I got home I did 3 x 3 weighted pullups with a 20 lbs. backpack.  Then I did 3 x 3 clap pushups with my feet on a 2.5 platform.  Then I also did some stretching.

Today (friday), I will not be doing much of anything.  Tomorrow I am running a 5k in my home town, so that should be fun.  I am hoping to run at least under 24 minutes. After the 5k I'll probably work on my muscle-ups and handstands  and go practice parkour at the park some more.

So you did 5K in 23:13 despite the fact that you weren't pushing yourself???

OK, you're my hero!

Wow! Nice job

I get that a lot from Crossfit. Workouts are usually around 20 minutes (some longer, some shorter). I sometimes try to "Save some" for the last minutes of the workout, where I know I'll be zonked. What usually happens is the workout ends a lot sooner and I get left with the feeling that "I should have pushed harder". You end up kicking yourself for not giving it all you got.

I guess that's the lesson. Just run a 5K so you don't end up kicking yourself 

As far as stiches, I'm trying to become familiar with them in the sense that I want to know how far I can just push through them. I'm getting them a lot now cause my X-Fit workout is about 30 minutes after one of my meals

Morning: Road bike to train station ~3 miles in about 8 minutes averaging 23-24 mph (I was late)
Afternoon: 
  Warmup:Road bike ~3 miles home from train station. 2 rounds of 3 pullups and 5 pushups.
  Workout:
           3 x 5 weighted pullups (21 lbs.) with 3 minutes rest between sets
           3 x 4 dips with 3 minutes rest between sets
           3 x 5 HSPU negatives with 3 minutes rest between sets
           7 pullups
           15 pushups

  Cooldown: a few minutes of light stretching.  My HSPU negatives were pretty sketching on the last set.  The unweighted pullups felt kind of weird after the weighted pullups.  Getting a little bit better at dips.