Day Off ... 
SATURDAY, JANUARY 30, 2010
Day Off ...

SPIN w/ Self (50min/18mile/166 mbpm/4:00pm) easier ride today - av250 watts
warmup:(2x) 10 burpees, 10 rotators, 10 push ups, 10 airsquats.

SPIN w/ Self (60min/25mile/175mbpm/4:00pm) crushed this session - 300watts most time - some super fast legs ...

Day Off ... 
TUESDAY, JANUARY 26, 2010
SPIN w/ Eric Wood (60min/*mile/174mbpm/11:00am) LT Class - warmup/ 5min sprint/ 6min sprint/ 7min sprint ... omg

D O U B L E  
SPIN w/ Keena Ennis, (55min/18m/170mpbm/5:00pm) good class
SPIN w/ Beto Boggiano, (55min/18m/165mpbm/6:00pm) - h a r d ... ughhh

SPIN w/ Eric Wood (50min/*mile/*mbpm/11:00am) HARDDD Class 
ABS w/ Eric Wood (20min/12:00) - (8 set) 20" sit ups, 10" rest at 45° / 1 min PLANK  
CrossX w/ Eric Wood (40min/12:20) - (3) hopping then yell "Jump" or "floor" ...  squats/Push ups/High knees/squat 1/2 turns/active stretch across floor with elbow ground touch/high straight knee kicks  WOD- "Fight gone bad": (3 sets) 30" wall ball, 30" Burbees, 30" kettlebell , 30" kettlebell, 30" box jumps ... i did cumulative 319 reps

SATURDAY, JANUARY 23, 2010
D O U B L E 
SPIN w/ self, (70min/*k/*mpbm/4:00pm) jamming to my playlist 
SPIN w/ self, (50min/*k/*mbpm/5:30pm) motivated for 2nd spin after foam roll sesion

SPIN w/ Drew Hill, (50min/18k/175mpbm/6:00pm) good workout
 THURSDAY, JANUARY 21, 2010
Day Off ... 
WEDNESDAY, JANUARY 20, 2010
Day Off ... 
TUESDAY, JANUARY 19, 2010
Day Off ...
MONDAY, JANUARY 18, 2010
Day Off ...
SUNDAY, JANUARY 21, 2010
Day Off ... 
SATURDAY, JANUARY 20, 2010
Day Off ... 
FRIDAY, JANUARY 19, 2010
SPIN w/ Drew Hill, (50min/18k/175mpbm/6:00pm) good hard workout - 507 watt/one foot

WEDNESDAY, DECEMBER 13, 2009
D O U B L E 
SPIN w/ Ashton, (60min/24k/170mpbm/5:00pm) hit this class hard 
SPIN w/ Drew Hill, (50min/21k/171mbpm/6:00pm) great ride, single leg drills

TUESDAY, DECEMBER 12, 2009
Recover ... 

MONDAY, DECEMBER 11, 2009
T R I P L E  
SPIN w/ Keena Ennis, (40min/18k/160mpbm/5:00pm) good class 
SPIN w/ Beto Boggiano, (50min/19k/165mbpm/6:00pm) - he thinks he's a DJ now! 
SPIN w/ Michael Formby, (50min/21k/171mbpm/7:00pm) OUch! in pain by this point.

SPIN w/ Self, (120min/40k/174mpbm/11:30am) 170's 6 x's - goodSpin / back OK


SATURDAY, JANUARY 09, 2010
Day Off ...  tweaked back
FRIDAY, JANUARY 08, 2010
Day Off ...  tweaked back
THURSDAY, JANUARY 07, 2010
Day Off ... tweaked back
WEDNESDAY, JANUARY 06, 2010
Day Off ... tweaked back
TUESDAY, JANUARY 05, 2010
Day Off ... tweaked back 

Day Off ... tweaked back

SUNDAY, JANUARY 03, 2010
ABS w/ Eric Wood (20min/12:00) -3 sets-50 russian twist 20lb med ball, 21 medball wall balls, planks forever ...  
PIT w/ Eric Wood & Aaron (40min/12:20) - 3 sets:21 Med-Ball Slams/5 Burpees, 10 overhead squats, 10 push-ups, 10 rotators ... active stretch across floor with elbow ground touch/high straight knee kicks,   WOD- ALICE (3 sets) (40,45,50 Rowing) 21 Kettle bell American Overheads 25lbs, 12 chin ups - 14:05 min

SPIN w/ Keena, (45min/18k/*mpbm/11:00am) good workout


FRIDAY, JANUARY 01, 2010
Day Off ...  
THURSDAY, DECEMBER 31, 2009
Day Off ... 
WEDNESDAY, DECEMBER 30, 2009
Day Off ... 
TUESDAY, DECEMBER 29, 2009
Day Off ...