Sunday, February 28, 2010

Tabata fun

Today for some reason, even when I though the 2nd WOD gonna be hard, it wasn't.

I enjoy it. Did it with Motley Crue music at the basement.

1)knee push ups
25-27-25-23-22-15-20-20
2) squats
26-25-22-22-22-22-22-21
3) situps
19-19-15-15-16-15-14-14
4) burpees
11-7-7-5-6-5-6-5

Burpees were the most difficult ones.

I feel good after 2 intensive days and my knees are holding up!

Cheers!



- Posted using BlogPress from my iPhone

TRIGGER POINTS, MORE INFO

Thanks to Jane I start researching on trigger points. For some reason I thought was familiar to me.

I asked my chiropractor if she knows about it and she replies with the email below.

Please feel free to contact her or if you want to experience an excellent treatment, make and appointment with here.

She is the one who is helping me with me knees and keep my body align and well in order to endure all our training.

EMAIL FROM DR. ERIN

Hello Ariel,
Yes, trigger point therapy is what you receive when I work the muscles...(i.e the direct pressure I give to the muscles that creates the pain...and then as I hold it the pain releases is one technique to get rid of trigger points...Nimmo / ischemic compression technique)
Also, the stretching I do where you stretch/push into me and relax..is another technique call post-isometric relaxation..that is specific to trigger points..if the muscle is just tight without trigger points I do a technique called PFS...

Active Release Technique is also something I do that was a seperate certification that I received post doctorate. This technique is great for all types of muscle problems and is what I used on your shoulder and also on the quad.

We can chat more tomorrow, let me know if you have questions!!

See you tomorrow,
Erin

Dr. Erin Maziarz
Litchfield County Family Chiropractic
860-361-6433
"Committed to improving your quality of life!"
www.litchfieldchiro.com

SWIM THE DAY AFTER

The day after my 13.1 miles I felt bad, tired and sore everywhere.

Was not the case today. After pedaling for almost 2 hours to acomplish the 80km I thought I will wake up bit up, but not.

Knees felt OK, and the moral was high!

Went to the pool for my first WOD. 200yds + 10 push ups + 10 squats 5 times for time.

I did it in 21:14 and felt good, for moments want to quit but I hold and keep it together, one stroke at a time, one push up at a time.

Went home to recover for my Tabata work tonight.... ouch!

PELHAM 123

Today I had 2 WOD.

1) 5-5-5-5-5 BACKSQUATS
Since my knee is still feeling "weird" I did it as heavy as I felt safe, I can not afford to blow my knee 3 weeks (YES 21 DAYS, BEFORE MY 1/2 IRONMAN)

1) 45+90
2) 45+90+50
3) 45+90+20
4) 45+90+40
5) 45+90+40

I felt I can handle more, but I played safe.

Then, the big test, 80KM (49.70 miles) for time but where?

Outside was snowing/raining, cold and muddy. I wish I can have more adventurous spirit but since now I'm officially 38, I may become a "little" responsible and don't want to get hurt before the race.

I decided to try to entertain myself during this 2 hours (my goal) and try to enjoy the basement. (really I don't know how other triathletes train for HOURS in the basement, several days a week).

I turn on my PS3 with the Netflix disc and watched PELHAM 123 (Travolta-Washington) very good and intense movie witch kept me entertain for most of the 80km.

Had to stop to go the restroom and back to the saddle to accomplish my goal, less than 2 hours.

Total time: 1:58:26, felt good and now life goes on.
Bike at the basement

Todays data:
Garmin Connect - Activity Details for 80km TT

Should be fun to run...

Even after read Max email, motivation is an issue for my running.

6x800mts. were really, really hard on me. Felt tired and pushing to finish the torture.
Yes, felt like a torture and not fun at all.

When this happened I remember those days (like 20+ years ago) when the coach punish us with field running after a match where somebody drop the ball or did something wrong.

I'm trying to reprogram myself and get rid of those bad memories bad when I start suffering on the treadmill at the basement, those memories try to hunt me...

What can I do, any ideas?

Today runs:

1)3:18
2)3:xx
3)3:53
4)3:49
5)3:41
6)3:35

After the run I did 100 push ups pending from the other day (I keep a record of the missed WOD to do it when I can) TOTAL TIME: 3:49


Today data:
Garmin Connect - Activity Details for 6x800mts. 4 minutes rest

Thursday, February 25, 2010

BURPEES, PUSH UPS, ROW & BIKE

Today WODs

1) 5 burpees, 10 push ups, 500m row, AMRAP in 20 mins
Completed 8 series even in 20 minutes. Stop couple of time to catch my breath and drink water. Pushed hard. Done at launch.
Last row was all over the place.

2) Did the intervals resting 5 miles= 5 minutes.

Times in minutes and seconds

1) 1 miles: 1:39
2) 2 miles: 4:24
3) 3 miles: 5:26
4) 4 miles: 6:46
5) 5 miles: 9:47
6) 4 miles: 7:57
7) 3 miles: 5:55
8) 2 miles: 4:03
9) 1 miles: 2:00

I want to ride outside, I'm really tired of training indoors.

This weather is killing me. Find motivation is hard when outside is raining and snowing.

But we have to do what we have to do right?


Today data:
Garmin Connect - Activity Details for Untitled

Wednesday, February 24, 2010

Not for time, just for fun.

Today, after 13.1 miles, I feel sore, everywhere, I mean everywhere.

Today my sons WOD (my soon name is Francisco, we call him FRAN).
I did Fran not for time, just for survival. After yesterdays lack of legs on the last 3 miles, I decided to push harder, but was not an easy task.

21-15-9 Pull ups and thruster with 95lb. Pull ups breakdown in easy installments and thrusters the same. I don't clock it since I almost quit doing it.
I use bracelet on both knees since the pain is there, now times 2.

Anyway, I think I did it in about 10 minutes or longer since I hear 1 Motley Crue song + 1 Aerosmith song (both know for their long lyrics), so I assume I spend 10 + minutes.

After the 1st. WOD I felt a truck ran over me!
Went to the chiropractor and try to relax the muscles. Didn't work.

At evening, 2nd WOD. 1000yds for time. I did it without pushing to hard because I didn't have any energy left. I clock it just for the record 18:16. Not good.

To make matters worse, in the line by my side was the little mermaid swimming like he was at the Olympics... I felt like I was in slow motion camera.

Felts great to celebrate my birthday training. With goals in the future and being part of a team of great people.

Cheers!

Tuesday, February 23, 2010

Happy Birthday!

Tomorrow is my birthday and the gift I gave to myself is health and fitness (sounds like a line from the cheap reality show, but it's what I'm feeling).

364 days ago I was sitting on the couch looking outside, making up excuses to don't go and exercise.

A day like today, with heavy snow, ice roads and a knee not at 100% would be more than bonus excuses....

BUT NOT ANYMORE.

Today I decided to stick to the "prescribed WOD" 13.1 miles.

Is the first time in my life that I can say I run 13.1miles NON STOP!!!!

Even with today's weather which for moments left my to think I'm a little crazy (just a little :).

I started near Unionville, CT at the parking lot and decided to run along the route 4 towards Collinsvile, by the side of Farmington River.

I ran from there to Canton (route 179 & 44). And back to the parking lot.

First 7 miles where OK, with some leg discomfort but very good overall, then after that started to snow heavy and the road was really ice on the side.

I rich the parking lot but my watch indicates that I have to ran for another 1.7 miles so I loop around a couple of times until I finished.

I felt with no power in my legs and tired. Last 3 miles I jog at 5.6mph, really slow.

Total time is not something I proud of, but is my first record of 13.1 miles. A lot room for improvement and need to train harder my legs.

2:20 minutes. Now at least I know what can expect (at least on distance, at race day).

Trip back home was slow to beacuse of 3 accidents on routes 202 and 118. Cars with no AWD or 4WD should stay at home.

After a good warm shower I'm feeling my legs again. Next WOD 100 push ups for time.


Todays data:
Garmin Connect - Activity Details for 13.1 miles! First time










-

Sunday, February 21, 2010

1 of 2

Today I had 2 WOD, 2x50yds swim with :15 second rest and then a 2nd. WOD with step ups, box jumps, sit-ups and burpees.

I did the first one at noon. Best 50yds was 41 seconds, worst 48 seconds.

Felt good, very good.

Then I decided to do not attempt the 2nd WOD, I still feel a discomfort on my left knee, and since I have my 13.1 miles TT on Tuesday I will save my half leg for that moment. I'm afraid if I try to push it I will mess up my knee more.

I hope this is the right call.

Tomorrow is my day off. I will back with the 13.1 miles on Tuesday.

Cheers.

Saturday, February 20, 2010

Balls on fire! 30 Minutes Bike x distance

Sorry ladies, but today the saddle get the best of me :)

Generally speaking, and after my 3rd. chiropractor session my knee feels better.

1st. WOD, 150 ball for time, with the knee bracelet and series broken in 25reps. each.

Do not timed, just did it on a good pace, resting to catch my breath. Felt good, the knee do not felt worst.

After that I rest for a couple of hours and went down to the basement for the 2nd. WOD.

I started god at 50-55km per hour and pushing nice, but for some reason after the minute 20 the saddle start feeling like a hot iron a was absolutely not a good feeling, ling the bib suddenly get inside the inside of my legs and my b... became part of the bibs... weird sensation.

I managed to pushed anyway as hard as I can, drink water and keep pushing, always aware of the knee.

Compared with the last 30 minutes (straight) I did better.
Last 23.71 km / Today 24:47km Improvement: + 0.71 km

Compared with the 5min. on 10 min on + 15 minutes on I lost almost 1km.
Last 25.37km / Today 24:47km Difference: -0.90 Km

Anyway I felt happy, at least I'm keep training even with half knee and half b....

Sorry again ladies for my language....

Cheers.


Today data
Garmin Connect - Activity Details for 30 Minutes Bike x distance

Last 5min/ 10min/ 15min
Garmin Connect - Activity Details for 5ON, 1OFF, 10 ON, 1 OFF, 15 ON

Last 30min
Garmin Connect - Activity Details for 30 Minutes Bike

Friday, February 19, 2010

400mts. RUN, 50 squats, 800mts. RUN 50 squats, 1600mts. RUN, 50 squats

Today WOD

400mts. RUN, 50 squats, 800mts. RUN 50 squats, 1600mts. RUN, 50 squats

I use a knee bracelet in order to alleviate a little bit of the pain. It worked!

1) 400mts. @ 8.5mph, 2 sets of 25 squats
2) 800mts. @ 7.8mph, 3 sets of squats
3) 1600mts. @ 7.0 to 7.5mph 1 set of squats !!!

Total time: 18:25

I'm feeling a little pain on my knee but is not that bad. I can hold it. I hope will dissipate soon.


Today data:
Garmin Connect - Activity Details for 400mts. RUN, 50 squats, 800mts. RUN 50 squats, 1600mts. RUN, 50 squats

Thursday, February 18, 2010

BIKE: 5ON, 1OFF, 10 ON, 1 OFF, 15 ON

Today I woke up with the knee discomfort (little pain) and went to Dr. Erin for another session. She worked again on my left leg intensively, after the session the pain was almost done.

At evening I went down to the basement and warm up 1000mts on the rower.

After that I jump to the bike for 5 minutes pedaling hard, 1 off (without pedaling), 10 minutes pedaling hard again, 1 off (without pedaling) and finally 15 minutes pedaling hard.

I guess because Dr. Erin worked on my left leg I felt my right leg really tight! and left leg (knee) bothers me a little, but after the first 5 minutes I didn't felt any discomfort or pain at all.

Total distance covered in the 30 minutes (5+10+15) = 25.37km (15.76 miles)
Last distance covered in 30 minutes 01/23/10 = 23.71km (14.73 miles)

Tomorrows WOD will determine and put my left knee under pressure again, I hope it hold the intensity so I can move on.

I will save a little effort in order to save it for my next 13.1 miles due next 02/23.

Cheers trimax team!

Today data:
Garmin Connect - Activity Details for 5ON, 1OFF, 10 ON, 1 OFF, 15 ON

Last data (30 minutes bike):
Garmin Connect - Activity Details for 30 Minutes Bike

Wednesday, February 17, 2010

Swim but not lunge

Swim but not lunges
Today I went to the chiropractor and she spend a lot of time on my left leg.
Tomorrow I have to return for more. The pain is not like last night, which was really intense, but still there.

Today I not even try the lunges since is not possible to do it, but I went to YMCA to do the 500yds. (20laps) @ 8:54. Felt arm pain and a little bit of knee pain but good overall. I did not push to the limit but long and hard strokes.

I hope tomorrow I can do the bike WOD.

Cheers!

Tuesday, February 16, 2010

10 TO 1 + 20 minutes = knee pain

Today I had 2 WODs.

First one, 10 to 1 Jump-boxes (24"), Burpees and sit-ups. I row for 1000 meter to warm up and to try to see if my will improve with the heat... kind of...

I did the workout in 8:04, jumping like Jane wrote "jumping jacks".

I finished tired and need to lay down on the floor to catch my breath.

My knee is bothering me and I hope I can manage the 20 minutes run.

Next, 20 minutes on the treadmill, since with this snowstorm the run 10 minutes to one side turn around and run 10 more is a no go.

I ran warm up for 400mts. and then started running @ 7.5 to 7.8mph. The first 5 minutes my left knee really felt weird, like starting to feel some pain.

But after 5 minutes more I barely feel it.

I felt tired after the 15minutes and had to run @ 7.2mph - 7.5.

Total distance: 4.18km

Now I started feeling the pain again. I hope is nothing, anyway I already have a chiropractor appointment for tomorrow. NO way I will be able to do the lunges.

Today's data
Garmin Connect - Activity Details for Untitled

Monday, February 15, 2010

Thrusters, burpees and neighbor

My neighbor Dave want to do a Workout with me to try Crossfit.

Today was the perfect day to do it, holiday, nice weather and a good "WOD"

21, 18, 15, 12, 9, 6, 3 Thrusters and burpees.

We warm up, I explained the exercises, a couple of stretches and I gave him a broom stick, for me the 45lb prescribed dumbbell.

As we progress on the reps I'm watching him grasping for air, and stopping during the burpees saying "this thing is killing me"...

We did the whole workout, for some reason I started the Chronometer but stopped, may be was my sleeve or another thing on my arm, thing is I don't know how long it was.

He confessed to me that when we saw what we were doing, I will do this WOD and then I will do the elliptical at home.

After the WOD, on the lying on the floor looking at the sky, he told me he can't stand up and forget about the elliptical "I'm going home to rest"

Inside me I thought "Oh great I lost my first and only neighbor to train" but I was wrong, inside the house he asked me "what are we doing tomorrow"....

Really, felt good to share WOD with other people.

Cheers.

Sunday at pool

I went to YMCA to do my WOD of the day.

200yds (4x50mts) + 10 push-ups x 7 times.

When I was at the pool I found and all buddy who used to do the spinning class with me (before meet with Max I was doing spinning classes :(

I challenge him to do the workout with me and he agreed.

We did a quick warm up and then we started, after the first we did the 10 push ups and jump from the "shallow" part of the pool back to the water, ISSUE # 1 for the lifeguard!!!! which stops us after just 1 lap and told us to stop doing that.

So, next round we did the 10 push ups on the other side of the pool and jump back on the deep side, this time without being stop by the lifeguard on duty.

Even when my buddy was doing less meter each run and less push-ups, he enjoyed and wanted more (not that day) but more of the same intensity workout.

He thanks me to "push him" to do this and told me he felt tired but happy.

For me was another WOD, may be a little slow than usual, but with company.

Total time: 25 minutes even.

Cheers.

Sunday, February 14, 2010

Deadlifts and 40k for time

Today I had 3-3-3-3-3

Since I don't want to leave the house, I did the dead lifts at my garage.

I read again the dead lifts cues in order to keep improving my movement and to do it right.

My series:

1)45+90= 135lb
2)45+90+70= 205lb
3)45+90+70+50= 255lb
4)45+90+70+50+40= 295lb
5)45+90+70+50+40+30= 325lb


Later I went to the basement to tackle the 40k for time.

The first 20k felt good, except for the first 10 minutes which I had this "tired" arms every time I put my arms on the aerobars, also my bib and saddle was really battering me, the last 20k I fight it, really! But the result was worth it.

Last 40K TT on 1/09/10 1:04:45
Today's 40K TT: 50:34!!!! Yes! I shave almost 15 minutes since last time! I'm happy.


Today 40K data:
Garmin Connect - Activity Details for 40k for time

Last 40K data:
Garmin Connect - Activity Details for 40k for time

Saturday, February 13, 2010

BACKSQUAT, ROW & SWIM FOR TIME

Today I have 2 WOD. First one Back-squat 70% of weight used on 2/4 21 reps, 500mts. row, 15 reps (same weight), 500mts row, 9 reps, 500mts. row.

I used 155lb, which I feel I can control and perform the excercise correctly. I tried with 40lb. more and didn't felt right.

I had to run from one end to the other in order to do this exercise since the YMCA do not have the rower close to the weights.

Felt good, actually very good. TOTAL TIME: 6:41

At evening I did the 2nd. WOD. 400yds (7x50mts) x 4, 80% effort with 3 seconds rest in between.

I warm up with 100mts freestyle and off we go...

First 400yds was a little hard since I was tryng to stablish what means for me 80% effort, once you get use to 'PEDAL TO THE METAL' or you try to go all in, 80% is not easy to recognize, at least for me.

I think I push a little more than 80%.

On the 3 400yds I missed my count and I think I swim more than 400yds since the number for that series is 1 minute more than the 1,2 and 4th. or I just was to concentrated on bring my stroke close to the chest to produce more speed...

Numbers... 1) 5:55 2)5:57 3)6:49 4)6:01

Now I'm close to the 30 days mark of my first half Ironman and my first ever adult triathlon. Anxiety, fear, and other feelings are in my mind...

Cheers.

Thursday, February 11, 2010

ABS & BIKE

Today at noon I did my 1st. WOD

21 SWINGS + 21 KNEE TO ELBOW X 4 TIMES.

I use www.crossfit.com to be sure what was exactly the prescribed WOD. I follow carefully the instruction and do/ don't allowed or in crossfit language Rx.

First set was OK, then the whole thing break apart. Swing with no problem but knee to elbows was really hard, I need to broke down the series in little bites in order to finish it.

Total time 7:15 and sore everywhere. I did it before to went to the chiropractor and now I realize was a good idea.

2nd. WOD of the day bike for 1on, 1off all the way to 5 minutes and go down again.

At the beginning was a little hard, maybe because I did not warm up, after that I start feeling better and pushed all the way to the finish.

Maybe ,I save a little bit, and do not pushed 100%, but felt good overall.

I'm using a video scenic (http://www.powerwalkamerica.com) that I found online.

Work good as a distraction, it feels like you're riding outside, instead of the basement, which I start to hate.

Anyway, is good to shift the focus to the screen and see mountains, road and SUN! instead of waiting for the digits on my cycling computer to move faster or just the time go faster...

Today WOD distance was 29.97 km was (18.62 miles)

TODAY DATA
Garmin Connect - Activity Details for BIKE 1ON, 1OFF, 2ON, 2OFF, 3ON, 3OFF, 4ON, 4OFF, 5ON, 5OFF, BACKDOWN TO 1

Wednesday, February 10, 2010

WEAK BUT HAPPY

Today 2nd. WOD 800yds for time (15x50mts.)

On 1/27 I did 12:36 today 13:27 :(

I felt weak and almost out of breath, I pushed hard but was not enough.

After the first WOD (400mts. + 50 squats x 6) I felt really tired.

The good side of this is that I did the best I could, I pushed hard.

Next time I know what to expect and I will give more to get down this number.

Question: I anybody using compression tights? Yesterday after the WOD I start using again a pair of Skins compression tights and I feel better today.

Today I used it for the WOD and afterward I'm using the 2XUs, feeling better than other days, like my muscles are feeling not that bit up.

I will keep experimenting with this tights to see if a mind thing or is working for real.

Compress cheers for everybody)

400mts. run + 50 squats x 6 times

Today I add a pending workout to my prescribed WOD.

400mts. run + 50 squats x 6 times. Warm up with 500 mts. row and 400mts. jog.

I run the first 400mts. @ 9.1mph on the treadmill, jump out off the treadmill and I did the 50 squats.
2nd. set was a little harder at same speed 9.1mph. 3rd. set the legs feel like "jello" and speed was 8.9mph.
4th., 5th and 6th. set I did 8.9mph, squat really on broken number of 20 and sometimes even 10s, next time need to push harder on the squats!

TOTAL TIME 20:12

Hard workout, pushed as hard as I can, finished grasping for air and sore. But now after a shower I feel much better.

Later 800yds. TT.

Cheers.


TODAY DATA:
Garmin Connect - Activity Details for 400mts. run + 50 squats x 6 times

Tuesday, February 9, 2010

45 Minutes x distance & thoughts...

After all the traveling today was officially back to WOD.

I ate a Gel and jump to the bike.

First 5 minutes went really slow. My legs were asking to stop, but I didn't and keep pushing.

I pushed, pushed and pushed.

Result: 45 minutes, distance 38.31km (23.80 miles).

Today data:
Garmin Connect - Activity Details for 45 Minutes x distance

Last 30 minutes x distance
Garmin Connect - Activity Details for 30 Minutes Bike

After this weekends experience with other Cross-fitters and knowing other people train habits, at least for me, now I have another perception of what 100% means.

Even when sometimes I thought I was pushing and giving 100%, now I'm not sure.

Don't get my wrong, this is a constructive criticism and what I saw on those kids (the sons of the owner of the box where the Cert. was held), that if you train always more that 100% (than means way beyond the line of no return) it pay off.

I don't know if this make a lot of sence for many of you, just want to share what I experience. I some way I discover a group of people who have being training for the last 6 years as hard as they possible can and believe me, the results are AMAZING!!!.

One of the kids (18years old) with no train at all more than 800mts. sprints, run a Marathon with 2 days notice. Result: 3 hours 20 minutes! He even was making phones calls during the race..

Other kid broke the Fran record at 2:30 (after the 3 official attempt IN THE SAME DAY!!!!, yes he did Fran 3 times in less than 24 hours!)

With all this I'm trying to say that I will be giving more and pushing more, trying harder and longer, I feel and think it pays off in the long run.

Sometimes when I'm training I'm saving a little bit of energy, just in case I need it, or maybe because I'm afraid of pushing all in and then at the middle of the WOD have to bail out. Or maybe is because I don't know what is my 100% because crossfit is new for me. Or maybe a combination of both.

Anyway, now I think I understand why some people puck after a WOD or just plunged on the floor, they don't relay on a safety net, they go all in no matter what.

Please let me know what your thought on this, I'm new to Crossfit but also new to triathlon, so any experience in this matter will help me.

Cheers!

Today data:
Garmin Connect - Activity Details for 45 Minutes x distance

Last 30 minutes x distance
Garmin Connect - Activity Details for 30 Minutes Bike

Monday, February 8, 2010

FORCED DAY OFF

Yesterday I finished the Crossfit kids and started my trip back home.

At San Diego Airport I found out my connection flight from Washington DC to Hartford was canceled and need to wait until noon to be able to fly back home.

Didn't sleep at the red-eye at all and since I need to finish a pending logging some material I landed at DC at 5:30am and started working right away to be able to finish the log and send it out.

The second connection was delay and landed way pass the schedule arrival time.

But the time I get home is almost 40 hours without sleep, and even when I feel the urge to take out of the system and do the 100 pull ups for time, I know my body will not take it.

So I will resume training tomorrow.

This week I need to catch up with the WOD since I missed a couple because of the certification.

I was thinking, for some of us who live kind of near, do you want to meet at a Crossfit facility and do a workout together (a basic one) in order to see each other, know each other and may be Max con join us and correct some movements.

I just an idea with the goal to get better movements out of it.

Cheers.

Sunday, February 7, 2010

Crossfit kids nutrition

Interesting text from crossfitkids.com


Sane nutrition for kids in 150 words

Our goal with kids isn't to get them on the zone, but to get them to think and make good choices about what they eat. Our goal is to teach them very basic concepts, sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don't avoid them. Pasta, white bread, and white rice are not that good for you, stuff that's red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it.

Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don't eat more.








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Saturday, February 6, 2010

4 burpees + 8 pushups + 12 situps AMRAP 20 minutes

Wake up early to do my first WOD. I was tired but here we go.

Outside was raining and since I have to travel 1 hour where the Crossfit Kids will be I did the WOD at the hotel room.

Felt good but tired. Total 18 reps.

Then I went to the Crossfit Kids 1st day Cert. WONDERFUL EXPERIENCE.

I will right a blog later about it. Just for know I can tell you some kids and teens are brilliant. Perfect body alignment, position and range of movement.

Even one of the kids CRUSH our PRs but far (he is the soon of the coach who runs the Brand X box).

After watching this kids working out, I know I need to go back and improve every single movement, even the basic ones, before I can say again I PR a WOD, because is not a matter of doing heavy and faster. The whole thing is to do it right. At least for me.

But all is good, I know I'm in the right path, and I'm so glad I cross my way with MAX.

Cheers,













- Posted using BlogPress from my iPhone

WOD @ Del Mar California

Wake up at 3am to go to the airport, fly to Chicago and from there to San Diego, California for the Crossfit Kids certification.

After arriving and since my room was not ready I decides to ride to arround.

After seeing the beach I stop when I saw that incredible view.

A few a people doing kitesurfing and the 68 degree was the perfect ambient for the WOD of the day.

400mts. + 50 squats + 10 burpees x 4 times.

Even when the trip to here was finally sitting on me, I decided to do the WOD just because I don't that many chances to workout at the beach were we live.

Didn't time the WOD, just did it. Tired but happy I hit hard, as hard as I can.

Then go back to the hotel and finish some pending screening of a new TV project.

I feel really happy for having the opportunity to be here.

Also, I'm impress of the amount of people training arround. Cycling, running... That's why San Diego is one of the triathlon capitals of the world.

Anybody know any open position arround San Diego?

This is the place I will like to live, or Kona.

Cheers









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Thursday, February 4, 2010

5K on 2 off x 4 times

Today I did the 5K on 2 off x 4 times 1st. WOD.

I felt good and I think I PR my 20K, because last time 20Km was 29:42 minutes and today I did the 19.08Km in 20 minutes.

I pushed hard every 5 minutes.



Anyway I'm happy with today's first WOD.


Today's data:
Garmin Connect - Activity Details for 5K REST 2MINUTES X4 TIMES

Last 20k:
Garmin Connect - Activity Details for 20K for time

Wednesday, February 3, 2010

I'm not a morning person, but...

Today I wake up at 5am. and I did my Reiki/Meditation session (I do 1/2 hour on the morning and 1/2 before to go sleep everyday).

First thing when I jump out of bed I drink a lot of water (I tried this after read Jane's blog) then direct to the basement to do the 500mts. Row, 50 swings @ 20lb kettebell, 500mts. Row, 40 swings @ 20lb kettebell, 500mts. Row, 30 swings @ 20lb kettebell, 500mts. Row.

I felt very good and with energy, even when my eyes are not fully open at that time.

Then, like last week I drove to NY (120 miles in and 120 out) long, long drive... Meeting and back home to pick my princess (daughter).

Snowplow the driveway (with the ATV to avoid any cliffhanger) and manually plow the front of the house thinking about the 2nd. WOD of the day, this time with no drama... :) This time I only have 1 WOD in mind since the first one was in the bag.

After my wife arrived home I went to the YMCA at 7pm, which felt like midnight.

Grab a gel and off we go for the 800yds. (15x50mts) TOTAL TIME: 12:19

I pushed like it was the first WOD of the day, 100% all the way (if MAX say it, we do it!, can we do it? yes we can :), and for some reason I enjoyed pushing today.

Today, like many of you received MAX inspirational email, and really cheer me up. I love to be part of this team and I'm learning so much from everyone.

Thank you all.

Cheers.












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Tuesday, February 2, 2010

5K for TIME, where seconds make a huge difference

Today reading the blogs I was inspire by the good words, good vibe and also nice pictures, like Mike's dog Moose.

I will not lie, looking at Mike's 20:29 or Jane's 21:52 I thought "can I do it better", but then I realized from my last 23:13, shave 2+ more minutes will be a huge improvement.

So I decided to push but having fun, not killing myself in the act of trying to be better...

First 1K I ran @ 7.5mhp and then I increased to 8.2mph for 1.5KM, then reality hit me and go back to 7.5 to 7.3 for 1km more.

The last 1KM I ran at 7.3 to 7.8 at the end. I push it, yes I did it, no mater how tired I was I don't listen my mind saying "are you crazy?"

The result is 38 seconds difference. I feel happy about it because I'm improving. I'm testing myself and how I feel running under some kind of pressure (myself) and all this in my weak area: Running.

Next time I will try to run faster, like Moose... maybe I need to go to a camp...

Cheers!


TODAY'S 5 K TT
Garmin Connect - Activity Details for 5K FOR TIME

LAST 5K TT
Garmin Connect - Activity Details for 5K FOR TIME

Monday, February 1, 2010

Blow it!

Today WOD 500mts. row, thrusters 21 reps # 25 dumbbell x 3 times.

I started with the goal to blow it! Rowing like crazy @1:35 45 strokes.... But didn't last long... By the end of the first 500mts I was really tired.

Started the thrusters and I have to stop at # 11 to catch up my breath.

Series 2 & 3 rowing was at 1:50 to 1:55 per minute and thrusters divided in affordable installments...

Finish the workout in 11:40

Need to work with some negative thoughts during workouts!

Anyway after all is just another day in paradise!


- Posted using BlogPress from my iPhone