Thursday, October 30, 2008

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

Tuesday, October 28, 2008

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