Workout of the Day (WOD)

Buckhead Route Bike Ride

35 miles of hills. Details

I was able to stay with the group on all hills and lead on most. Going to the spin class has definitely increased my power. One of the other riders commented on my increased stamina.


Workout of the Day (WOD)

WOD brought to you by CrossFit Jersery Shore:

Fat Burning / Heart Rate Blasting Couplets

15 sec work / 15 sec rest on the Gym Boss
  • Jumping pullups / Dumbbell Thrusters
  • Kettlebell swings / Burpees
  • Kettlebell Highpull / Mountain Climbers

Alternate between the two movements for 6 rounds.


Workout of the Day (WOD)


Performed a 20+- minute routine instructed by Chaz at Yogamazing.

I like this guy's approach. He takes emails from students and puts together a series of poses to address specific physical issues a person is experiencing or provide enhanced health benefits. The cycling specific instruction has several poses for opening and stretching the hips and hip flexors which tend to get very tight in cyclists.


Workout of the Day (WOD)

Wednesday Spin Class

One hour spin class at the East Lake YMCA.

I felt tired and my legs were heavy and slow.


Workout of the Day (WOD)

Sprint Work

Warm up: Run for one mile
15 sec. sprint, one minute jog x 8
Cool down: Jog/walk for one mile

Ran down to Candler Park and sprinted on soccer field, jog walked back home. Details here.


Workout of the Day (WOD)

WOD brought to you by CrossFit Jersery Shore

Static Holds

35sec work/25 sec rest for 5 rounds
  • Ring row holds
  • Kettlebell squat holds
  • Double dumbbell overhead walks
  • Back extension holds
  • Plank holds

Need a timer? Check out the Gymboss.

The squat holds were difficult. After the first round my legs would shake uncontrollably and that made the walk part of the overhead walk harder.


Workout of the Day (WOD)

West End Bike

39 mile bike ride around town. Details

Second time I've rode fasting for around 18 hours. I was on the front most of the ride with some heavy head winds at times and around mile 30 I started to fade. Not sure if it was from being fasted or just conditioning.


Workout of the Day (WOD)

WOD brought to you by CrossFit Jersery Shore

Minimal Equipment Fat Burning Blaster

Three Rounds of 40 seconds work/20 seconds rest
  • Abdominal bicycles
  • Kettlebell swings
  • Burpees
  • Jump rope
  • Mountain climbers
  • Box jumps
  • Shuttle run

One minute rest between rounds

Had trouble sleeping on Tuesday and Wednesday and took a rest day on Thursday.


Workout of the Day (WOD)

Wednesday Spin Class

One hour spin class at the East Lake YMCA.


Workout of the Day (WOD)

Two Workouts in One Day

Morning Yoga

Yogamazing workout downloaded to Zune

Afternoon Bike Ride

One hour bike ride with Dan in Sandy Springs. Climbing continues to improve.


Workout of the Day (WOD)

WOD-Brought to you by CrossFit Jersery Shore:

Kettlebell/Bodyweight Deck of Cards:
  • Hearts = Deck Squats w/KB
  • Clubs = Knees to Chest
  • Diamonds = Push Ups
  • Spades = Ring Rows

You can do the entire deck, make it as difficult as you want. Due to time I set my Gymboss for twenty minutes.

24 hr. fast today.



2 Hour Bike Ride

Rode the short ariport route with the 6a.m. arches crew. Was not feeling well from lack of sleep the two previous nights so my average speed is low. I also did this ride fasted. My last meal was lunch the day before. Details



WOD-Brought to you by CrossFit Jersery Shore:

20 Minutes of Bells
  • 5/5 Kettlebell Swings
  • 10 Pushups
  • 5/5 Dumbell Snatches
  • 5/5 Dumbell Push Press
  • 5/5 Dumbell Squats
  • 5 Pullups
  • 5 Evil Wheel Roll Outs

3 Rounds in 20 Minutes



Sprint 8

  • Run 5 minutes
  • Sprint 15 sec. Rest 1 minute x 8
  • Run 5 minutes



Spin Class

1-hour at East Lake YMCA




Morning: Run 3.4 miles at 8:04 avg. pace. Details


Afternoon: Work got in the way of my bike ride.


Workout of the Day (WOD)

The nice weather has kept me outside with little time in front of the computer. I though I would post my workouts to keep the content current. Feel free to comment.

WOD-Brought to you by CrossFit Jersey Shore:

Tabata in the Courtyard
6 rounds of 20 seconds work/10 seconds rest at each station. Complete all six rounds before moving to the next station.

  • Jumping pull-ups
  • Mountain Climbers
  • Air Squats (hold the 10 sec. rest at the bottom)
  • Burpees
  • Kettlebell or dumbbell high pulls
  • Dumbell push press

Nothing left when I got to the push presses.