R I D E w/ ELIZABETH - "The Buda shortO loop" (25.0mile/*mph/80° ride @ 1:30pm), Beautiful weather - nice ride - bit of wind

Day Off ...

WEDNESDAY, APRIL 28, 2010
R I D E w/ Love & Co - "The North/FarWst/ Loop" (18mile/16mph/166mpbm/80° ride @ 5:30pm), great day

TUESDAY, APRIL 27, 2010
Day Off ...

T R I P L E 
SPIN w/ Keena Ennis, (45min/18k/164mpbm/5:00pm)
SPIN w/ Will Ross, (50min/*k/166mbpm/6:00pm)
SPIN w/ Kate R, (50min/*k/170mbpm/7:00pm) good HARDDD class

R I D E w/ Jack & Adams - "The Buda longo loop" (43.0mile/16mph/80° ride @ 8:30pm), Beautiful weather - Tuff ride - stayed with group ... barely - Ugh!!!!  Got a flat / razor blade in road ... Hector represented

SATURDAY, APRIL 24, 2010
Day Off ...

FRIDAY, APRIL 23, 2010
SPIN w/ Drew Hill, (45min/*k/171mbpm/6:00pm) good strong class ... 

Day Off ...

WEDNESDAY, APRIL 21, 2010
R I D E w/ Love & Co - "The North/FarWst/Expo/City Loop" (25mile/*mph/166mpbm/80° ride @ 5:30pm), great day - getting used to new clips / injured my FrEEkin ankle !!! jeez  ... wtf

SPIN w/ Ashton, (50min/22k/172mpbm/12:00pm) busted this one out 

MONDAY, APRIL 19, 2010   
D O U B L E  injured from STAIR fall :( Mr MagoO
SPIN w/ Keena Ennis, (45min/18k/164mpbm/5:00pm) 
SPIN w/ Will Ross, (45min/*k/166mbpm/6:00pm)

SUNDAY, APRIL 18, 2010
Day Off ...
SATURDAY, APRIL 17, 2010
Day Off ...
FRIDAY, APRIL 16, 2010
Day Off ...
THURSDAY, APRIL 15, 2010
Day Off ...

WEDNESDAY, APRIL 14, 2010 
R I D E w/ the Loves & Co - "Central/North Austin" (00.0mile/16mph/*mpbm/80° ride @ 5:30pm), nice day - feeling sluggish - leave early for Pat Methiny COncert

TUESDAY, APRIL 13, 2010
Day Off ... 
MONDAY, APRIL 12, 2010
Day Off ...
SUNDAY, APRIL 11, 2010
Day Off ...
SATURDAY, APRIL 10, 2010
Day Off ...

R I D E w/ Julio - "The Mt Bonell loop" (00.0mile/16mph/166mpbm/80° ride @ 2:30pm), nice day - feeling slow at first then banged out hills - we did it FOUR times - Agarrr!@!!!!
SPIN w/ Ryon Talbot, (55min/22k/167mpbm/6:00pm) he always teaches an intense, fun, technical class - beat.
THURSDAY, APRIL 08, 2010
Day Off ...
WEDNESDAY, APRIL 07, 2010
Day Off ...

MONDAY, APRIL 05, 2010   
T R I P L E  injured from bike fall :(
SPIN w/ Keena Ennis, (45min/18k/164mpbm/5:00pm) she's a good teacher
SPIN w/ Will Ross, (45min/*k/166mbpm/6:00pm) - kicked ass - the man is back
SPIN w/ Kate R, (45min/*k/173mbpm/7:00pm) Finally! got above 170 .

R I D E w/ Jack & Adams - EASTER - "The Buda longo loop" (43.0mile/16mph/70° ride @ 8:30pm), Rainy / shitty weather - loved the group, loved the ride - I took a great spill on a big fat long steep hill going fast and slanted too far into the turn - O U C H ! ! ! !  My core is feeling hurt - SHIT!!!!  Stayed with the fast group ... Hector & Julio represented

Day Off ...
THURSDAY APRIL,1 2010  
Day Off ...

WEDNESDAY, MARCH 31, 2010 
C R O S S F I T - OnRAMP7 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 - Kettle Bell Swing
Strength - Back Squat 5x5 - 95lb,125lb,125lbl,125lb,125lb
Metcon -  400m row, 15 kb swing, 8 pull ups - x3,  12:40minutes  ... tired!

TUESDAY, MARCH 30, 2010  
Day Off ...

MONDAY, MARCH 29, 2010
C R O S S F I T - OnRAMP6 w/ Travis Holley:  Warm up:  high knee/ quick feet/ jump jacks/ air squat/ push up/ lumberjacks/rotator/ ass kicker/ high toe/ lung twist/400m rowSkill - Hand Stands
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!

SUNDAY, MARCH 29, 2010
SPIN w/ Keena Ennis, (50min/18k/167mpbm/11:00pm) good music - great burn
ABS w/ Keena Ennis, (15min/12:00pm) - great class 

SATURDAY, MARCH 30, 2010  
Day Off ... 
FRIDAY, MARCH 30, 2010  
Day Off ...