Thursday

Tiffany and I hit the road this morning for what will probably be the last outdoor ride of the season. We did the Fort Langley loop and hit the CCS office on the way home for Duane`s going away lunch. Total 34K.

Later in the day I hit up Crossfit Langley for the daily torture session.

4 Rounds for time:
15 - DB hanging cleans 2x 20lbs
25 - Box step-ups
500m row / 400m run

My time was 22:08. This was an awesome workout. I love rowing and running and DB cleans and I box step-ups so this was the workout for me. I stuck around for the Oly lifting session. I have got to get myself a pair of lifting shoes!

Over Head Squats

45 lbs 2x2

65 lbs 2x3

75 lbs 3x1

75 lbs 3x1

Hanging Squats

65 lbs x3

75 lbs x3

85 lbs x1

75 lbs x 1

After that, my body said `No ma`am, no more!` so I called it a day and finished it off with a chicken and organic greens salad for dinner. Patrick is coming home from Ottawa on Tuesday after cutting his course short. He has decided he`s not physically fit enough to make it through this time so he`ll shape up and try again in the spring. That throws my plans for this month into a tail-spin. I had to cancel my trip to Ottawa (obviously) and now the trip to the island is in limbo. On a positive note, every car parked in the no-parking zone on my street received a by-law ticket today and some even got towed! Yay Surrey by-laws, I love you!