SPIN w/ Ryon Talbot (60min/*mile/11:00am) awesome session - late start but some great runs - the last anabolic was all I could do!
CrossX w/ Aaron Arehart/Mandy Haponski (60min/12:15pm) (2sets) high knees, ass-kickers, 20 squats/push ups, stations(1min)- burpees/air squats/sit ups/push ups/overhead bar raises, (5 SETS) 50 Air squats/max push ups - Ughhh ...  Rope climb/ upside down air crunches
SELF 1:30pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion - foam roller

SATURDAY, AUGUST 29, 2009  
SPIN Self (60 min/18mile/157mbpm/4:00pm) - slow paced - some good runs at end ...
SELF 3:00pm - foam roller, abs

SPIN w/ Mike (60 min/20mile/171mbpm/12:00pm) - fast class... good burn
SELF 1:00pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion, foam roller, blue UFO balance thang - arms

Bike RIDE w/ My Precious Mia - "Eanes grab" (14.82mile/12mph/95° ride @ 4:00pm) ... got caught in rain - P O U R E D !  !  !  on us :)  Mia was a total sport... click4 ride map

SPIN w/ Ashton (60 min/20mile/171mbpm/6:00pm) - I'm calling this class the "Fibber's Run" ... just another minute / just another minute / just another ..., hARd class, the timetrials that wouldn't end !!! Verbal "race chaises" - unpredictable...
SELF 5:20pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion

Day Off ...


MONDAY, AUGUST 24, 2009
Day Off ...

SPIN w/ Eric Wood (50min/*mile/11:00am) awesome session - old bike sucked ... love the time-trial sessions - hIGh mbpm
ABS w/ Eric Wood (15min) Aacck ... (50) Med ball passing, (40) sitting Russians w Medball pass from standing partner, (26) hanging "knee ups" omg, (50) full sit-ups, (2) 90sec planks
CrossX w/ Eric Wood/Aaron Arehart (60min/12:15pm) high knees, ass-kickers, lunges, (3) 20 squats/push ups, (21,18,15,12,9,6,3) burpees/half squats w 20' - 12minutes10secs - Ughhh

SATURDAY, AUGUST 22, 2009
SPIN w/ Erik Wood (60 min/21mile/176mbpm/12:00pm) - good hard - F A S T class

FRIDAY, AUGUST 21, 2009
SPIN w/ Erik Wood (60 min/18mile/172mbpm/6:00pm) - good hard - climbing class - last 6 minutes were brutal.
SELF 7:20pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion - foam roller

Day Off ...

SPIN w/ Drew Hill (60 min/22mile/163mbpm/6:00pm) - hARd class, the class that wouldn't end !!! Ha ... escalation; 3 big hill sets, with "race chaises" in between. I like this style of sprinting - unpredictable...
SELF 5:20pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion - foam roller - Ohch

TUESDAY, AUGUST 18, 2009
BIKE "to the gym loop" (5.5mile/13mph/90° ride/11:30am  click4 ride map
SPIN w/ Ashton (50min/17mile/*bpm/12:00pm) progression - (5)75%60on/15off-5min burn95%, (5)80%60on/15off-5min burn80%,(5)95%60on/15off-5min burn75%
SELF FOAM roller, arms, tris, forearms, calves, max:

SPIN w/ Keena Ennis (100min/35mile/171bpm/5:30pm) slow burn - felt good ... going2 try and do longer, not as agressive sessons...
SPIN w/ Ashton (45min/17mile/162bpm/7:10pm) progression - (5)30on/15off, (5)60on/15off,(5)90on/15off,(5)120on/30off -

SUNDAY, AUGUST 16, 2009
Day Off ...

SATURDAY, AUGUST 15, 2009
Day Off ...

FRIDAY, AUGUST 14, 2009
Bike RIDE w/ My Precious Mia - "to the doctor" (6mile/12mph/100° ride @ 4:00pm) ... got my cycling cadences filmed and critiqued by a HOUSTON Dr. I've got solid technique.

THURSDAY, AUGUST 13, 2009
Day Off ...

WEDNESDAY, AUGUST 12, 2009
Day Off ...

TUESDAY, AUGUST 11, 2009
STRENGTH TEST w/ Dr Debuff/Sparks: (warmup/15min max effort sweat 5pm)
GOT MY ORTHODICS !!!
SPIN w/ Self - hard 45 minute session - started2 hard and struggled at end

Spin w/ Michael Formby (50min/20mile/164bpm max @ 7:00pm) ... great fast class / few hills / lots of 4of5 crunching...

ABS w/ Aaron Arehart (15min) felt good ... (5) 20Crunch 3 count, 20Scissor4 count, 20Plank knee kicks2 count
CrossX w/ Aaron Arehart (60min/12:15pm) (3) fASt high knees, quick step run, jumping jacks
21 KB Overhead swings 35lb, 15 wall balls, 9 Burpees, climbed 15' rope, 80 calve lifts
SPIN w/ Self (60min/20mile/164mbp/1:00pm) solid session

SPIN w/ Ryon Talbot (55min/*mile/*bpm/12:00am) got an old bike/( hills, ladders, sprints - high energy class - Ryon has a great command of the class/attitude/inspiring and a good connection to the music that is infectious ... I am pleased with my performance - gunned it to the very end :)

Spin w/ Self (50min/18mile/171bpm max @ 6:00pm) ... I was a machine - lit up the wattage output suSTained upper 300/low 400 ... first great spin in a while !!! ... more direct myofascial fracking torture ... electrical therapy47/50 - quads going less Berzerk, quads,hams, calves and forearms were "stripped" - OMG pain !!!

Day Off ... direct myofascial FRACKING torture ... electrical therapy41/50 - quads going Berzerker, ultrasound, my poor/lucky calves were "stripped" - tortured to ground off table!/no sh*t, spinal adjustment

ELLIPSE (25min/*mile/6:00pm) did well for 25 minutes then my leg started locking up from the earlier direct myofascial release ... electronic
SELF - variety

Spin w/ Kevin (30min/9mile/*bpm max @ 6:00pm) ... he was good - my quads were going spastic from the direct myofascial release I had earlier - Chonromalacia Patella is the diagnosis ...

MONDAY, AUGUST 03, 2009
SPIN w/ Keena Ennis (45min/18mile/5:00pm) I like her class' - felt good ... BUT ... I'm thinking I need to stop biking and spinning for a bit to let my KNEE heal ... going to Doc tomorrow ...
SELF w/ Hector - 6 pull-ups, 4 reverse pulups, 30/20/15/10 Russians w 12# Medball, supermans, (2) 60sec planks, leglifts, biceps, triceps, "ax" swings, prison curls, Capt. chair - rolling4pain

Day Off ...

CROSSFIT w/ CrossFit Central (60min/Hot/Humid/SWEATTTT @ 8:00am) ... good work out in a GIANT group setting under the Mopac Bridge: Front-backs/Medicine Ball toss/Snach movments/Squat jumps/ladder drills/MedBall overheads - Mia did CrossFit Kids: TOO CUTE!!!