October 30, 2008

AM Swim

36 Lap Swim (just over 1/2 mile) Western Rec. Center

PM CrossFit 

Jogo Fight Gone Bad (45# Bar Thruster in place of Wall Ball)

THRU: 30 • 20 • 17

SDHP: 16 • 12 • 11

BXJP: 20 • 21 • 21

PSHP: 16 • 11 • 10

ROW:  22 • 19 • 17

Score: 263

October 29, 2008

PM Mtn Bike
Gabraith Night Ride

Ridge trail

Cedar Dust

Death Climb

2-1/2

Purple Heart

Fire Circle

El Pollo Elastico

Ewolk Village

Cedar Dust

Bobs

Karma

2.5 Hrs

October 28, 2008

PM Strength Workout

WWU Rec Center

Warmup 1000m Row 3:33

5 x 3 Deadlift 2xBW (360#)

5 Rnds no time limit

15 x 95# OHS

21 GHD Situp

Warmdown 1000m Row 3:42

Notes: All OHS & GHD unbroken. Immediate trunk muscle soreness post workout.

October 27, 2008

PM Mtn. Bike

Galbraith Night Ride

Ridge trail 

Family Fun Center to Road and connector to top of

Intestine

Wallace and Grommet

Family Fun Center

Cedar Dust

Rock and Roll

Upper & Lower Bobs

Karma

1.75 hrs