T R I P L E  
SPIN w/ Keena Ennis, (50min/21k/160mpbm/5:00pm) good warm-up
SPIN w/ Beto Boggiano, (50min/20k/165bpm/6:00pm) getting harder - great music
SPIN w/ Michael Formby, (55min/21k/160bpm/8:00pm) Hillbilly Rock - s w e a t ! ! ! 

SPIN w/ Eric Wood (30min/*mile/*mbpm/11:00am) late - but ramped up quickly
ABS w/ Eric Wood (20min/12:00) - (30"/45"/60"/45"/30" sets) PLANKS, inch-worm across gym - feet on flying saucer - pike-up-walk hands forward, Spider-man walk
CrossX w/ Eric Wood (40min/12:20) - (2) Jump Jacks/Push ups/High knees/Ass-kickers, 10 Push ups/10 overhead squats/5 burpees,  WOD-for time(15minutes) - 7 burpees/5medball snaches/3medball squats-1medball overhead jerk - i completed 13 sets

SATURDAY, NOVEMBER 28, 2009
Day Off ... 

FRIDAY, NOVEMBER 27, 2009
Day Off ...

THURSDAY, NOVEMBER 26, 2009
Cross Fit Thanksgiving BootCamp

WEDNESDAY, NOVEMBER 25, 2009
Day Off ... 

TUESDAY, NOVEMBER 24, 2009
Day Off ...

SPIN w/ Self, (50min/21k/174mpbm/8:30pm) killed it - 170's 3 times

SPIN w/ Amy (35min/11:00)  - great class - I was hung over ... errgh,  old bike

ABS w/ Aron (12min/12:00)  - (50) Team extended arm planks w knee motion to hands - when one person and room drops to knees, everyone stops, turns over and performs 15 v-up crunchs-5 people failed ... (2) 60 second planks

CrossX w/ Aron (38min/12:20pm) (4sets) Jump jacks, push ups, High knees, ass-kickers, 10 air squats/push ups,  (40,30,20,10 reps Set/4time) - Air squats right into Burpees ... Ughh 11:28 minutes to complete.


SATURDAY, NOVEMBER 21, 2009
Day Off ...

SPIN w/ Self, (45min/20k/172mpbm/4:45pm) killed it - used Zac's old play-list

SPIN    w/ Self, (50min/20k/172mpbm/3:45pm) hit 170's twice ... good self motiv

SPIN w/ Drew Hill (45min/18k/170bpm max @ 6:00pm) ... good solid class - not feeling the music so much, but he had a good plan ...

TUESDAY, NOVEMBER 17, 2009
Day Off ...

SPIN w/ Beto Boggiano (45min/16k/170bpm/6:00pm) old shit bike - good hard ride

SPIN w/ Michael Formby (45min/16k/170bpm max @ 7:00pm) ... AWesOME class ... if you stress your system/your body must adapt ...

ABS w/ Aron (08min/12:00)  - (8min-20 on/20 off) Tibatta sit ups / v-up crunchs
CrossX w/ Aron (28min/12:20pm) Jump jacks, push ups, High knees, ass-kickers, 20 air squats/push ups,  (1 Set/4time) - macro-tibbatta styled work out:

SPIN    w/ Self, (50min/18k/172mpbm/3:00pm) hit 170's twice ... good self motiv


FRIDAY, NOVEMBER 13, 2009
SPIN w/ Eric Wood, (45min/20k/174mpbm/6:00pm) holy crap - hit 172bpm at minute 16 ... hit 90% 3 times ... DYING by end of class ...

SPIN w/ Shirley, (45min/20k/169mpbm/12:00pm) great HARD class - 7 minute max hill, (2) 5 minute sprints ... sweat sweat sweat

WEDNESDAY, NOVEMBER 11, 2009
SPIN w/ Self, (45min/18k/174mpbm/2:00pm)

TUESDAY, NOVEMBER 10, 2009
Day Off ... 

SPIN w/ self (50min/*mile/169mbpm/1:00pm) decent run

SELF (12min/12:30pm) 2000 meter session on Rowing machine

SPIN w/ Eric Wood (50min/*mile/*mbpm/11:00am) hARd session -first time back in 3 weeks

ABS w/ Eric Wood (20min/12:00)  - (5 sets) 5 V-ups, 20 full sit-ups, 40 plank/rows. 1' plank
CrossX w/ Eric Wood (60min/12:20pm) Jump jacks, push ups, High knees, ass-kickers, 20 air squats/push ups,  (1 Set/4time) - 1000 meter sprint on Rowing machine/ 50 squat-overhead lifts with 25lb/ 50 push-ups

17 DAYS OFF due to knee injury -