Workout of the Day (WOD)

Sprint Work

Run one mile-Sprint 15sec / rest 1 minute x 8-Run one mile.

Workout of the Day (WOD)

Wednesday Spin Class

One hour morning spin class at the East Lake YMCA

Workout of the Day (WOD)

Yoga AM-Cycling PM

Yoga for flexibility workout with Chaz in the morning. Buckhead Route with Dan in the evening.

Workout of the Day (WOD)

Linear / Candler Park 5K

Run 5K. Details

Had not run a full 5K in a while. Felt pretty good after a hard ride on Saturday.

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)

Yoga

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.