C R O S S F I T - OnRAMP5 w/Chris Hartwell:  Warm up:  high knee/ quick feet/ jump jacks/ air squat/ push up/ lumberjacks/rotator/ ass kicker/ high toe/ lung twist/400m row
Skill - Handstands Push ups
Strength - Deadlift 75% bodyweight 3x5  - 135lb,155lb,185lbl,195lb,195lb
Metcon -  500m row, 10 in/outs, 30 air squats, 20 push ups, 10 pull ups ... arms failure!

WEDNESDAY, MARCH 24, 2010  
Day Off ...
TUESDAY, MARCH 23, 2010
Day Off ...

C R O S S F I T - OnRAMP4 w/ Travis Holley:  Warm up:  high knee/ quick feet/ jump jacks/ air squat/ push up/ lumberjacks/rotator/ ass kicker/ high toe/ lung twist/400m row
Skill - Wall Balls
Strength - Back Squat 5x5 - 95lb,125lb,125lbl,125lb,125lb
Metcon -  10 Push Jerk (95lb) / 15 wall balls (20lb), 400m row, x3 - 10:00minutes & still had 260m left :( pissed ... tired!

T R I P L E  
SPIN w/ Keena Ennis, (50min/18k/160mpbm/5:00pm) good music - great burn
SPIN w/ Austin Bike guy, (50min/*k/165mbpm/6:00pm) - great class
SPIN w/ Kate R, (50min/*k/161mbpm/7:00pm) Ugh! in pain by this point.


SUNDAY, MARCH 21, 2010  
SPIN w/ SELF - Lame 35 minutes - stretched ...
SATURDAY, MARCH 20, 2010
Day Off ...
FRIDAY, MARCH 19, 2010
Day Off ...

Day Off ...

C R O S S F I T - OnRAMP3 w/ Travis Holley:  Warm up:  high knee/ quick feet/ jump jacks/ air squat/ push up/ lumberjacks/rotator/ ass kicker/ high toe/ lung twist/400m row
Skill - Muscle Ups ... OMFG
Strength - Push Jerk 3x5 - 95lb,115lb,115lbl,115lb,115lb
Metcon -  10 thrusters (115lb) / 10 muscle ups, x3 - 8:28 minutes

TUESDAY, MARCH 16, 2010
Day Off ...

C R O S S F I T - OnRAMP2 w/ Travis Holley:  Warm up:  high knee/ quick feet/ jump jacks/ air squat/ push up/ lumberjacks/rotator/ ass kicker/ high toe/ lung twist/400m row
Skill - Bargener Warmup: DownUp/Elbows highOutside/Muscle Snatch/Snach land/Snach drop/Hang Power snatch
Strength - Overhead squat 3x5
Metcon - mini Nancy: (15) Overhead squat, 400m Row, x3 - 7:40 minutes


SUNDAY, MARCH 14, 2010
R I D E w/ Jack & Adams - "The Bastrop loop" (53.0mile/19mph/70° ride @ 8:30pm), First 40 were great - I hung with thte A&M Tri tream - bunch of 20 yr youngsters. The hill at 40 dropped me like the old man I am! good ride - tired ... the first 3/4 of ride was around 23 m/hr average:)

R I D E w/ Tomek & Sylvia   - "The SWPW/71/Bcave/360 loop" (32.0mile/15mph/70° ride @ 8:15pm), good crisp morning! Felt ok,

FRIDAY, MARCH 12, 2010
Day Off ...
THURSDAY, MARCH 11, 2010
Day Off ...

C R O S S F I T - OnRAMP1 w/ Travis Holley:  Warm up:  high knees/ quick feet/ jump jacks/ air squats/ push up/ rotator/ ass kicker/ high toe/ lung twist/400m row
Skill - Med-ball Clean
Strength - BB Clean 3x5
Metcon - 3 sets: (10) BB Hang Clean, (15) Push-ups, (25) Air Squats - 8:28 minutes

R I D E w/ self   - "The Crossfit Central run" (38.0mile/*mph/78° ride @ 2:00pm), scouting mission on getting a bike friendly route to CFC. Great ride - fell ! ona race frame my shoes hit the front wheel on a sharp turn - duh!

MONDAY, MARCH 08, 2010

C R O S S F I T

ELEMENTS3 w/ Lisa Thiel:  Warm up: (2) high knees/ quick feet/ jump jacks/ air squats/ push ups/ rotators/ ass kickers/ high toes/ lung twists - Reviewed proper forms of: dead lift/ rings

SUNDAY, MARCH 07, 2010
Day Off ...
SATURDAY, MARCH 06, 2010
Day Off ...
FRIDAY, MARCH 05, 2010
Day Off ...
THURSDAY, MARCH 04, 2010
Day Off ...

C R O S S F I T

ELEMENTS2 w/ Lisa Thiel:  Warm up: (2) high knees/ quick feet/ jump jacks/ air squats/ push ups/ rotators/ ass kickers/ high toes/ lung twists - Reviewed proper forms of: dead lift/ sumo deadlift high pull/ shoulder press/ push press/ push jerk

TUESDAY, MARCH 02, 2010
Day Off ...

C R O S S F I T

ELEMENTS1 w/ Lisa Thiel:  introduced to core concepts of Crossfit: warm up (10) high knees/ quick feet/ jump jacks/ air squats/ push ups/ rotators - Reviewed proper forms of: back squats/ front squat/ overhead squats/ push ups/ Kipping pull ups / Rowing machine 


D O U B L E  
SPIN w/ Keena Eanis, (30min/13m/*mbpm/5:00pm)
SPIN w/ Beto Boggiano, (50min/18m/*mbpm/6:00pm) Aack - hard class