TUESDAY, JUNE 16, 2009
BLACKOUT w/ Michael Formby (1:10 / @ 5:00pm) - holy crap, ball buster class
1,2,3,2,1 ascend/descend sprint sets, 1 forward/back sprint set, 1 side sprint set ... 3 sets of 40 squats, 3 story stair sprints ... (3 sets w/20lb bar) - 20 overhead squat thrusts, 20 squat rows, 20 triceps, 20 high knee (3 count) ... 3 sets of 50 crunches, 20 scissor sets(3), 20 foot air thrusts, 30" plank
SPIN, w/ new gal (40min/16mile @ 6:15pm) ...solid class - I kept the watts in the mid 200 with a few blips in the 3's - music was funny - she called it her Valentines day set

MONDAY, JUNE 16, 2009
SPIN, w/ Michael Formby (50min/20mile @ 7:00pm) - great all out effort

SUNDAY, JUNE 14, 2009
SPIN w/ Eric Wood (45min/18mile @ 11:00am) - i felt OK, puddle of sweat ...
ABS Clinic w/ Eric Wood @ 11:55am ... jeez, I need to get to more of these !!!
X-FACTOR Class w/ Eric Wood & Aaron @ 12:15, Med ball, burpees & squats ... Descending by 3 for time - lunge circuits, 21 push ups, 21 sit ups ... holy sh*t, my time was 13:10 - ugh

SATURDAY, JUNE 13, 2009
RIDE w/ Mellow Johnny's - Mamma Jamma Breast Cancer: 18 mile, fast ride (8:30am), stayed with the front group and did extra runs through Tarrytown...
SPIN w/ Eric Wood (60" / 20 mile @ 11:00am) - rough class, pounded my way through it - could barely move for a while - ha - I need to eat better...

FRIDAY, JUNE 12, 2009
SPIN w/ Eric Wood (50min/20mile @ 6:00pm) - Aughrrr ...
ROW Machine @ 5:45pm ... 145 Watts /10min
SELF stuff pull ups / reverse pull ups, calves, squats, squats, squats - planks

THURSDAY, JUNE 11, 2009
SPIN w/ Eric Wood (60min/20mile @ 6:00pm)
PUMP Class w/ Chelsea P 60min@ noon, - dead by the end of class...

WEDNESDAY, JUNE 10, 2009
SPIN w/ KathyR (45min/18mile @ 6:00pm)
ROW Machine @ 5:45pm ... 140 Watts /10min

TUESDAY, JUNE 09, 2009
SPIN w/ Michael Formby (50min/20mile @ 6:00pm) - Aughrrr ...
ROW Machine @ 5:30pm ... 140 Watts /10min
SELF stuff pull ups / reverse pull ups, calves, squats, planks

MONDAY, JUNE 09, 2009
Day Off ...

SUNDAY, JUNE 08, 2009
SPIN w/ Substitute (50min/20mile @ 11:00am) - solid ...
ABS Clinic w/ Sub @ 11:55am ... die !!!
CROSS-X Class w/ TinaD & Aaron @ 12:15, a shit ton of various longish exercises - ugh