Thanks Derek. I will do that when my camera is working again or I get a new one. The one that I have isn't working. I do know that they need a lot of work, so the sooner the better so I don't wreck myself over the next 4 months.
Some more demographics: 65 inches. 140lbs. Estimate 10-12% body fat. That is based on visually of abs. I can see the outline of the abs, and the start of a six pack, but not enough to say that it has returned yet. I've lost 20lbs since last Jan thanks to crossfit/zone. I have no idea what fat/muscle ratio was lost/gained during this time, but it is definitly a positive ratio due to strength improvements in pull ups/push ups/squats/etc.
Subbed treadmill for rows (no rowers here) 1000m
5 power cleans to push press (75lbs) no sand bag, used barbell
30 swings (40lbs)
10 power cleans to push press
15 power cleans to push press