cross-fit kicks my butt

Date	Place of exercise	Duration	One lap	Start time
20 Nov	Pool in Tirana	28 min	49.32	07:02
21 Nov	Ridge Gym	40 min		10:15

          Friday, 20 November, I swam in the morning.  I went to the pool in conjunction with the high school swim team so the coach could have another pair of eyes on the swimmers. I may try to be with them often and be sort of a coach. 

          After they left at 7:00, I swam a few laps.  I did a sprint lap and finished in 49 seconds. It was a 50 meter distance.

          The next day, I joined some people who live at the embassy ridge residence compound for some intense cross-fit exercises.  This was a tough workout, and quite fun.  It was fun just because there were other people around.  There were about 7 of us. We lifted some weights, did pull-ups, push-ups, upside down push-ups, and also abdomen exercises.  Today, Monday, my body is feeling it (as it did yesterday).  I did yoga today and it felt great.