Friday, April 30, 2010

Trip and thrusters

This is the 4th week producing the Bellator show for Telemundo HD @Saratoga Springs, NY and like training after a while things started to improve, like last night I slept 5 hours instead of 2. Even when I woke up almost every hour thinking I sleep over, seems like I got some rest.

After finish captioning the show and feeding it to Miami I started my drive back home with the pending WOD in mind. 5-5-5-5-5 thrusters.

Arrived at home, unpack the car and went to the garage, the day was warm and still some sun, I decided to do it outside.

1) 45+50= 95lbs
2) 45+70= 105lbs
3) 45+90= 125lbs (3 and 2 reps)
4) 45+110= 155lbs (1 rep and fail)
4) 45+100= 145lbs (2, 2 and 1reps)
5) 45+100= 145lbs (1,1,1,1 and fail 2 times)

At the end felt tired and with no power to finish last rep.

Tomorrow more Yoga, Bike 40k and row.


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Thursday, April 29, 2010


Today I plan to do 2 WODs. I parked my truck at YMCA with the intention to do the Bike 1 mile, rest same time, 2 miles, rest same time, 3 miles, etc up to 5 and back down and then 5-5-5-5-5 thrusters.

Since YMCA Saratoga is close to Rte. 50 I started 50 south, nice bike shoulder for the first miles but then is too busy, downtown, traffic lights, etc. and on top of that I had ghostly head and crosswinds (forecast 20mph). Route was not the best one I rode so far, and the hills and wind do not contribute to have a good ride, but this sound more excuses than concrete facts.

I enjoy being outside but I was riding on not a familiar place and with the pressure that I need to return to work soon.

I pushed most of the time but I think I can give more.

Ride back to the Y and was late already for my 2 WOD (5-5-5-5-5 thrusters) which I plan to do it tomorrow night after another all night at work, will see what happen.

Garmin data:
Bike 1 mile, rest same time, 2 miles, rest same time, 3 miles, etc up to 5 by legassa at Garmin Connect - Details



Yesterday, and after a long thought process I went for a new tattoo.

I choose a Japanese kanji of Never Give Up, because was what kept me running after the T2 in my first 1/2 Ironman at Florida.

In Japanese word for Never Give Up (kesshite akiramenai) which is read kesshite akiramenai.

The Japanese phrase kesshite akiramenai is composed of the word kesshite which in this case means "absolutely; decidedly" and akiramenai which is the negative of akirameru meaning to "Give Up" - so the translation is "absolutely do not give up".

The tattoo session was done at Saratoga Springs, NY at a place call Needlewurks. Joe was great with me even when I almost pass out, this is not my first, actually is my 9th. tattoo, but this time instead of drinking COKE I just head into the session I guess low on sugar and that almost put me out.

After we finish we start reviewing with me the after care I need to follow and he goes "no pool for 2 weeks..." What? I'm almost pass out again :)

How I'm suppose to train then? I absolutely forget about this detail so I text Max to fix the planing for the next 2 weeks which be the time the tattoo needs to heal, he promptly respond and now I will be replacing swimming for rowing.

After the tattoo session when back to the hotel to regroup and then head to the YMCA for my WOD of the day. 5-5-5-5-5 backsquats.

The session went good and I think I did good, felt with energy and motivated, maybe was because I was looking at my new tattoo :)


1) 45+ 45x2= 135lb
2) 45+ 45x4= 225lb
3) 45+ 45x4 + 10x2= 245lb
4) 45+ 45x4 + 10x4= 265lb
5) 45+ 45x4 + 10x4= 265lb


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Wednesday, April 28, 2010


I woke up all beat up and my calf's hurting a lot, but... one WOD at a time will train me for Japan.

Worked all day then I did the 1st. WOD. 5k rowing for time. I did not want to do it, I just don't felt tired and not motivated, but I head to the garage, jump on the rower and started. Concentrated on keep it with technique long and strong trying to hit less than 1:50 and going all the way in and out. Very hard session.

5km ROW, Total time: 19:27.

Then as part of my alignment and flexibility training plan I keep up with my commitment of at least 3 to 4 YOGA classes a week and went to Charym for a evening class. FELT AWESOME. The teacher/owner of the place is great and the class was excellent. Even my 5 years old daughter did more than half of the class paying attention all the time. This place is a source of energy for me.

After the YOGA class hit the YMCA for the 800yds. TT swim. Felt good but tired. Practice concentrate on the strokes and try to control my breathe. Was hard I will not lie. I don't know exactly if I did 800yds or 850 since I lost count.

800yds swim, Total time: 14:55.

Tomorrow again traveling and staying away from home.

Namaste to all.

Monday, April 26, 2010

Massage, chiropractor, amrap & yoga

Today I wake up feeling like i have to nails in both of my calf.

Hopefully last week I started a massage treatment with Karen. She is working not only my muscles, also she is helping with posture (yoga) and breathing in order to be balanced and align with the POSE, core, etc.

Even after an hour of working on me I still feel the pain, so I decided to call Dr. Erin for a last moment appoint and alignment.

She worked trigger point and I feel better, not 100% but much better.

After that went home and start going around in circles like trying to do not thing on the pain and how can I skip the WOD.

Finally after cleaning my bike & put things aside on my garage, without thinking it twice, started the timer set @ 20minutes.

WOD: AMRAP in 20 min.
5 burpees, 10 pushups, 500mts. row.

Started kind of I don't want to do it but I need to and ended squeezing 280mts @ 1:30.

Total round 6 1/2.

6 + 5 burpees/ 10 pushups and 280mts. row.

After yesterday DNF WOD and today feelings I'm working on affirmations and mentally to overcame negative thoughts, EGO messages and mental doubts.

Ohhh men how true it's when you read "if It was that easy anybody can do it!"....

The good part is when you go deep into this dark moments you become strong we you resurface, at least it's how I feel.

And later in the day I went to a YOGA class @ Charym. Great Class!!! We worked on upper body but visited other postures where every time I went to the lower part of my body I saw starts.

Absolutely a must for our disciplines to go and do YOGA, make a lot of sense and I related with EVERYTHING.

I'm commited to go at least 4 times a week to a YOGA class.


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First D.N.F. @ 13.1 training

Yesterday was a nice rainy Sunday and since next Tuesday will be busy I decided to switch arround WODs.

Early on Sunday I did my Level 2 reiki cert. and couldn't feel better about life.

I started my 13.1 really upbeat and happy, rain in my face and listening good music. Running from route 4 and rte. 69 @ Burlighton to West Hartford was the plan.

I left the parking lot and start running downhill on rte. 4. All the running equipment was the same except for a new pair of INNOV8 230, which felt like a globe. Really nice shoes, almost not sole but much better and forgiving that the mizzuno universe 3.

Downhill was nice, may be a litle over dress and feeling hot but manageable, rain felt good, I was really paying attention on loose my feet, tight core, POSE and breathing. Was hard to be aware all of the time but I was doing all right.

But suddenly after the first 4 miles started to feel my calfs really tight, not just a cramp, more like a brick. I keep running but when I reach the 6 miles at Unionsville and stopped on a light I felt like I can not keep running, ran a litle more and decided the smart thing to do is stop running, check the ego out an call the WOD.

I think was the right thing to do since I prefer to DNF and now injured myself.

An sour taste in my mouth about the whole thing but I know is OK.

Next steps, massage, chiropractic session and more POSE DRILLS incorporated to my training calendar among YOGA every week at least 3 times a week. I need more flexibility.

When I decided to buy this INNOV8 I exchange emails with master YODA (Max) and I remember he told me to run in my kswiss for long distances and for drills and less than 5k use the new ones.

I should listened him... and the force would still be with me...

Another lessson learned.


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Ride, family launch and run

Beautiful Saturday morning ideal for riding outside and do my 1st WOD of the day 20km.

Choose to do a loop close a loop around the house and meet with family at Litchfield.

Ride hard and push it all the time, felt good the little headwind was not that bad.

I'll upload data later.

Right after that we had launch and went riding easy back to home another 5 miles. Change my clothes and went to the garage for the 2nd WOD.

400mts run, 21 swings @ 35kl, 12 pull ups. X 3 times.

Did the run on the brand new INNOV8 230s, felt really "natural" and you can really perceive was is going on since there is almost no sole. Light and comfortable and supposed to be the Rx Crossfit shoes.

Swings flow right but pullups felt hard and needed to broken down easy numbers.

Time: 00:48:27
Distance: 24.36 km

Garmin data:
20K 4-63-LITCHFIELD by legassa at Garmin Connect - Details

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Thursday, April 22, 2010


That was my question to the YMCA member...

I don't know, he replied. Then went to other who Google it and we find out 94ft. is the right answer.

Since I had 100 ft walking lounges, that will work for my WOD and warmup.

100ft walking lounges + 10 burpees + 25 situps x 3 times. I dit it on: 5:47.

Immediately after that 5-5-5-5-5 thrusters. Since I always do the prescribed thrusters @ 95 didn't know what will happend...

I started the sets with the idea to loaded as we go...

5)45+50+20+10+5+5=135lb (did 4 and then 1 rep.)

Rested and drink water between sets. All sets unbroken except the last one.

Today will be a long day & night again...

Hope my body get use to it. I sleep in this morning and felt good, but still tired...



Yesterday for some reason was a challenging day for me. Maybe the lack of sleep and traveling away from home drain me, I don't know exactly.

Received the confirmation on the Hotel and booked my airline tickets for IRONMAN JAPAN 2010. Now is a reality not longer a project or a illusion, now is real.

While trying to imagining how it will be my first ever Ironman a lot of thoughts jumps into my mind, a lot of what if... a lot of doubts...

I now I have the soul to do it, I know this is what I like to do, I know all that. I feel all that, but is not an easy thing to do, I mean to make peace with your mind in order to be able to put aside all bad or negative thought and be able to reach inside yourself and pull this race to the finish line.

This time, far away and with no family or friends in the race will be all me.

While talking with a partner life coach she mention that his fiance in 2004 went to Ironman Japan with an athlete. I contacted him and he send me a document he wrote back then. That document impacted on me. Maybe because was kind of a preview of some thing I can expect over there and some paragraphs are hard to digest from the distance...

Since I'm traveling I decided to brick 2 WODs today.

1-1-1-1-1-1-1 DEADLIFT & 1000 yds swim, was hard to do it after a day at work and motivation department was not working...

4)45+90+90+90+50=365lb - FAIL
6)45+90+90+90+20=335lb - FAIL

1000 YDS
Concentrated on the stroke (long and strong) and still need to work on mi turns in order to gain momentum, now I'm touching the wall and going back.
Total time (not 100% in): 17:55

I left the YMCA tired but with the hope tomorrow will be another day.

Tuesday, April 20, 2010


Today is a busy day. Work, Teleclass, Chiropractor, 60km TT, etc.

I decided to go to Litchfield Hills. Route 202-45-341-45-4-63.

I pushed most of the ride and really tried to be on focus and on top all the time.

Even after finding out that I will have to climb the Mohawk Mountain (Rte. 4) hills!

If you never did it and what to kill yourself, go there, and this is the last 30 minutes of my ride, that means the last 10 miles of 40.

This time I manage to go all the climb non stop and pushing hard.

Results pay off.

My last similar distance on 11/21/09 (less hills) was 2:30:36. TODAY: 2:09:07. That means 21 minutes, 29 second less.

This CFE is working!!! big time!!! if you don't believe it just give a call or dig on the GARMIN DATA.

Time: 02:09:07
Distance: 61.97 km
Elevation Gain: 711 m

60K ON THE HILLS! by legassa at Garmin Connect - Details

118-279-202-118-HOME LOOP by legassa at Garmin Connect - Details


Today 2 WODs

1) Swim 300yd, 30 push ups, swim 200yd, 20 push ups, swim 100yd 10 push ups, repeat 1X replacing push ups with squats, for time.

2) 300 Squats for time

I did the first one at YMCA pool with my family enjoying the family part of the pool.

I tried to keep awareness on my stroke all the time, even when some kids at the pool (not mine) tried to get hit by me crossing the lanes.

Manage to do 25 minutes something, not the best but after no rest the week before at least I finished.

Then at night I did the 300 squats for time: 8:24


Perceptcion IS NOT reality


I did the first one at Litchfield, CT High School Track. Very Nice track. Was cold and windy and still getting my mind around running.

I warm up a couple of laps and then start running. Was hard, really hard at the point I almost quit by the 2nd. interval. I felt tired and not focus, need to really fight my mind in order to hold the POSE and pickup my feet.

I was thinking all the time that I was running slow, like in slow motion, that was my perception.

300 squats the day before don't help a lot to feel my legs. Anyway, I push it as hard as I can.

I finished the 4 intervals and rush to pickup my daughter and then right after that I did the 10 TO 1 - BURPEES, SQUATS & SIT UPS @ the basement.

Total time for that WOD: 7:07

Then a I received the BEST MASSAGE EVER. Painfully Ecstasy I will describe the session. Hurt but was so good.

At evening I was reviewing my times and comparing last week 1 MILES X TIMES w/ this weeks and I find out I improve a lot my running, and all the hard work trying to hold the POSE and run better actually paid off.

Last week I ran on a track, this week to. That's why I did it to be able to compare the 2.


4/15 TIME 4/19

1 MILE 7:45 7:16 - :31
2 MILE 8:01 7:37 - :38
3 MILE 8:25 7:48 - :37
4 MILE 8:44 7:46 - :58

I'm happy with the results. Just need to keep practicing my POSE RUNNING and also I'm starting a weekly YOGA and POSE RUNNING planning.


RUN 1 MILES, REST 8 MINUTES X 4 TIMES by legassa at Garmin Connect - Details

RUN 1 MILES, REST 8 MINUTES X 4 TIMES by legassa at Garmin Connect - Details

Sunday, April 18, 2010

Inside, treadmill or outside hills & Family WOD

After an al nighter (work related) on thursday night o slept just less than 2 hours again this week, work another 8 hours and drive 2 1/2 hours home. Not fun.

Missed the WOD 1 of 2 WOD on friday. Today saturday I wake up tired and drained. Went to the chiropractor and have lunch. Then went to Benidorm to service my bike, where I meet Billy a really cool buddy who happens to be a 5 time ironman finisher and an excellent person to chat with. He discovered that after some tries to find out why my gears not engage correctly, cables or other parts were just find, problem was the cassette.

The rest of the ealry afternoon family and I spend doing chores.

First WOD was and because was getting dark and cold, 5km run. 2 options, inside @ the treadmill or outside @ the shor loop arround the house.

First option was not an option after spent all winter @ the basement. 2nd option in the other hand was challenging. Arround my house the run loop is all up, only part of the downhill is just the warm up portion.

I started thinking I will do my best on a course wich challenged my before when I started to eclxercise on June last year. I still remember the hills, dirty roads and steep hills.

Anyway, heart bear spike to 92% within the first 1km and stay there most of the time, then the challenge was to keep the focus on the POSE on hills, which now I know I need to practice more, also was cold outside (45F) and breathing cold air was kind of relaxing.

All the time I was thinking this is a good course to train endurance but speed or time will not be PR. Again, better outside in the nature than inside at the basement.

After pushing my mind out of quitting this run, I manage to keep trying, keep trying to finish my 5km. Sound like is not big deal, just 5km. I challenge you to run it with me and then tell me if I'm wrong.

When I looked at my watch I felt happy. I expected a time like 35 or more but was 29:04 which for this course and my short trainning running, I can take it as improvement.

I used to say I'm not s good runner, now I changed to "I a learning runner who is running better every day", is putting in the air and programming my mind to accept that I will run better and running is part of my life.

I return happy and thinking on brick my 2 WOD, 30 wallballs @20lb, 30 pushpups, 30 squats. Then 20 and 10s.

I enrolled my wife, daughter and dog to the garage to do a downscale version.

My wife resisted a little bit but ended in the garage with Juliet already doing squats at the top of the jumpbox (in this a Crossfit train or a practicing to dance on top of a speacker later in her life?), my wife warmup with 500mts row, followed my Juliets 100mts row.

The she did 15, 10, 5 of my WOD and Juliet just did push ups, squats and 5 assisted pull ups.

I felt so happy that the whole family was doing something together!

My time 5:03.


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Thursday, April 15, 2010


Last night went to sleep dreaming may be today I will be receiving good news and getting one winning spot on Kona Lottery.

Unfortunately not. Maybe for a minute or more I feel sad. But the I realized that maybe I'm asking to much in my first year of triathlon experience.

That leave me to my original plan. Do 1 Half and 1 Full Ironman in my first Year (2010) then dial in the numbers (train harder) and qualify for the big shoot.

Going to Kona is a big dream or if you don't prepare right could be your worst nightmare.

Life goes on, and there is 3 things will never go away.


Today WOD (originally 1) run 1 mile, rest 8 minutes x 4 times. I add tomorrows WOD since tonight I will be working all night again and don't know if I will be able to do the 2 WOD tomorrow.

So here we go for a brick session at YMCA Saratoga Springs, NY.

First and kind of warm up WOD 40 swings at 45lb, 40 sit ups & 40 squats x 4 times
Almost non stop WOD except for the last sit ups.

Total time: 9:34

After that I went to upstairs for an indoor session.

Warm up 2 laps and then started running.

Focus on keep the core firm, head and chest up, picking up the feet and also trying to be aware of my legs and how I was running.

Starting to feel the difference on the speed and how to accelerate without pushing the floor harder.


MILE # 1: 7:45
MILE # 2: 8:01
MILE # 3: 8:25
MILE # 4: 8:44

Good thing I was able to be aware most of the time on the POSE running technique and apply it.


RUN 1 MILES, REST 8 MINUTES X 4 TIMES by legassa at Garmin Connect - Details

Seeking for Mr. Power

Yesterday WODs.

1) 500mts row, 5 deadlift at 225lb, 10 jump box X 3 times

Did it at Saratoga YMCA at 6:45am. Row was good but not with al the powerbo used to. Deadlift prescribed was 50% of 4/12/10 deadlifts, but since I missed that WOD I decide to go bar (45) + 4x45 plates= 225lb

Jump boxes done in a platform near to the weights and rowing in the far front of the gym. Regular gyms are designed by Crossfit workouts at all!

Anyway, felt good to finish that WOD. Total time: 10:53

Toke more time to get here, lookers and go back to the hotel than the WOD itself!

At lunch I came back to the YMCA for the 800yds swim. Warm up with 100yds and then started the 800s. Tried to concentrate on the stroke "long and strong" and keep up with the WOD. Stopped a couple of time because of water in my googles. Felt exhausted upwards the end and pushed hard trying to pass out. Yes I was trying to see if I can push harder than my body can take. No luck. Felt tired, not even thinking clear but I did not pass out.

The lifeguard aproach me and asked if I was ok.

Total time: 14:13

Still with luck of power and feeling tired. I know is the result of less recovery (travelling and sleeping less) and also some extra stress product of the new project.

Soon I will get use to it.


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Tuesday, April 13, 2010


We all have choices and we need to stand by what we choose. Today I wake up really early and again I'm not a morning person at all.

5:30am, reiki meditation, wake up my daughter, prepare breakfast, prepare all the food for the week away (zone ready!), feed the dog, drop daughter at school, drive 2:30 hrs to Saratoga, arrive to the hotel, check in a rush, went to the office, take an 1 hour teleclass (life coaching) get back to work, conference calls, etc.

Wait a minute. Today I suppose to do the 5miles, rest 5 minutes x5 times! When?

Right now or never! That's THE CHOICE! instead of having a cozy lunch with coworkers I decided to hit the road with my bike.

Route 9 north. First 2 intervals felt not motivated and tired. Mind set was off and still on the office. After that and the nice views and new territory, actually enjoy it.

I did not check the numbers (results) to see the actual stats, in my heart was a victory because I did not bail, and even tired and with a rough start of the week I still training, one WOD at the time and all what I have.


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1) 5 MILES: 15:36
2) 5 MILES: 13:42
3) 5 MILES: 14:53
4) 5 MILES: 14:54
5) 5 MILES: 13:00

INTERVALS: 5MILES, 5 MINUTE REST X5 TIMES by legassa at Garmin Connect - Details

Monday, April 12, 2010

Just 800

Today, and after moving arround WODs I had 8x100 with 4 minute rest and then 1-1-1-1-1-1-1 deadlift.

Woke up tired and beat up, maybe after this weekend 38 miles bike WOD, FRAN and the 13.1 miles run yesterday.

Went to YMCA to do the 8 x 100 were really, really hard.

Best 100: 1:25, worse 1:33

After the first 100 I rest just 2 minutes (instead of the 4 prescribed) then I realized why I should wait, because you need to recover in order to push again!

That's why if MAX says it, you just do it, don't even guess, he is always right.

After that went to the chiropractor for an adjustment, felt very good.

When I was at home preparing the weights at the garage for thr deadlifts, just was not able to pickup the weights, felt drained, just exausted. I decide instead of waist a WOD do it during the week.

Since I'm traveling again all week I'll need to arrange the WODs to fit this missed one.

I hope tomorrow I will feel better after a good night of sleep.


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Sunday, April 11, 2010

FRAN runs half marathon and PR!

Today I had 2 WOD.

Fran (21, 15, 9) thrusters @95lb & pull ups. I setup the bar outside the garage to enjoy the beautiful sunny day.

Thrusters are hard, pull ups to. Manage to do: 8:32

Went to do a bunch of chores before to run and then started my 13.1 run.

Route: 44 - 176 - 4 - 179 - 202 - 179.

I run this distance just 3 times in my life. All of them in the last 2 month period.

I started with the goal to run the whole route with POSE in my mind. Tight core, chest up, relaxed arms, head hanging from the sky and picking up the feet as fast and straight as I can.

On mile 3 (10 to go) I start feeling the same pain on my left ball of foot, like a nail on my shoe or a huge rock on it.

I thought to stop, but not way I will quit. So I keep running moving my mind to other place.

Keep concentrating on the POSE all the way, even when my legs started to feel tired, the more tired the more I try to pick up the foot. Was a challenge but I decided to do it just to probe when the more tired you are is still doable the POSE.

Also, I my goal was not go under 6.5mph and I did it.

The pain on the ball of foot was manageable.

Very happy with this result. Still a lot more to do but this is a good milestone!

When I went home I take a look on my foot and find out a pretty big blister is growing.

Try to drain it with a needle but nothing come out. Maybe I need to abuse it a little more to break it...

2/23 2:20:52 (snowstorm)
3/21 2:03:36 (triathlon race day)
4/11 2:00:06

Distance: 13.10 mi
Elapsed Time: 02:00:29
Avg Speed: 6.5 mph
Max Speed: 11.1 mph
Avg Pace: 09:10 min/mi
Best Pace: 05:24 min/mi
Elevation Gain: 691 ft
Avg HR: 156 bpm
Max HR: 167 bpm
Avg HR: 84 % of Max
Max HR: 90 % of Max
Avg Run Cadence: 86 spm
Max Run Cadence: 93 spm

Untitled by legassa at Garmin Connect - Details

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Saturday, April 10, 2010

36hrs., no pull ups but better than before

Yesterday I finish my work day after non-stop 36hr. rally to finish our first show for Telemundo. Bellator Season 2 (MMA fighting).

I manage to squeeze a swim session on Thursday noon, but yesterday, after driving 2 1/2 hours back home was not possible to do the 100 pull-ups for time.

Today I wake up really beat up after the "work marathon", but manage to do the 30 miles bike WOD. Felt good to be outside, a little chilly but happy to be outside with my bike.

I decided to go for a loop I did last year so I can compare my progress or lack of it.

From home to routes 118, 4, 259, 202, 4, 118 back home. I tried to always stand up and push on the hills and down to the aerobars on downhills.

Did the 30 miles on hills (read elevation below) in 8 minutes less than last time! And 10 minutes less overall loop (38 miles total).

All this with an strong headwind most of the loop.

Is good to see the numbers are going down. Again less is more.

I move the 2nd. WOD to middle of the next week in order to save a little for tomorrows WODs:

Fran and 13.1 miles run. I'm convince that Max wrote my plan drinking Red bull or some energy drink (I now just for the carbs on those drink he will never have it, but just sound funny :)


Time: 02:20:49
Distance: 38.07 mi
Elevation Gain: 3,797 ft
Avg Moving Speed: 16.2 mph
Max Speed: 45.6 mph
Avg Pace: 03:41 min/mi
Best Pace: 01:18 min/m
Avg HR: 144 bpm
Max HR: 167 bpm

118-279-202-118-HOME LOOP by legassa at Garmin Connect - Details

118-279-202-118-HOME LOOP by legassa at Garmin Connect - Details

Thursday, April 8, 2010


Still sore from the 250 abs (upper ones), plus the thrusters from yesterday kill my arms.

Today I went to the YMCA for the 800yds.

Warm up with 4x25yds. and then did the WOD.

Total time: 13:57

Try to be concentrated on the long and strong plus keep it consistent, that meaning max possible effort all the time.

I need to work on my turns, since I think I can shave time over there.

Felt sore everywhere but my soul feel awesome.

Today will be working all day and night so will be interesting to do the 100 pullups for time and the other WOD.


Wednesday, April 7, 2010

Size matters

Who says it's not, is lying.

Grow up with a silly phrase (originally in Spanish) "I prefer it small and playfull than big and stupid".

Don't know if just was something I used to repeat to myself or just a fact...

Today I probe to myself than size matters.

Why? Because I had to return a pair of pants that I bought, 32x30, because were big on the waist. I exchanged it for a 30x30, last time I bought pants last year was 40x30.
Last time I wear a pair of 30x30 I think was back then when when I started using "the phrase", back in the 80s at highschool.

Size matters to me, today small is better. Less is more.

Joke aside, feels so good to be able to fit on this pants!!!! And the best part is I'm not dieting or exercising to do it, the life style I'm having. Another fact that this is the right path, in every aspect.

Today I woke up late, decided to do the 2 WOD 1 @ launch, 1 after work @ the hotel gym.

This brings the point that i'm always thinking how to accomodate the WOD arround the work, before traveling checking the week, cloth to bring, places where I can trainning. The best part is that feels natural and not forced or a must do. What I mean is that I enjoy to be training like I'm doing it. Is not boring.

Sometimes just need to appeal to the inner force to do it, but is just that.

First WOD at YMCA
21, 15, 9 reps of 95# thrusters, dips, for time

Was hard and did thrusters in block of 5 and 6, dips too.

I need to stop couple of times beacuse I thought the bar was just about to fall onto my head.

Total time: 12:59

Stretched afterwards.

2nd WOD:
bike Tabata 1:00 work, :30 rest, 20X, note total distance covered

Did at the hotel on an stationary bike, next time I will bring my bike and do it outside.

I set the resistance at 13/ 12 in order to simulate road resistance. Was hard. Sweet a lot.

Total distance covered 8.45 miles.

Stretched after.


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Tuesday, April 6, 2010

Situps and run

Another week away from home @ Saratoga Springs, NY.

Started the day at 5am., meditation and then went to the basement for the 250 sit-ups.

First 50 went very good, the rest on blocks of 25s, 10s and pushing just to finish. Used the ABMAT.

Total time: 9:25.

Drove to NY and after the day at the office hit the YMCA for an indoor track running.

Outside was raining and cold, that's why decided to do it inside, also because I was breaking my new pair of Mizuno Wave Universe 3 running shoes (

Really light shows, thin (almost transparent) soles, no hills. Forced my to be really aware of how I was hitting the floor or how I was or not picking up my feet, was really good to be always feeling whats going on.

Also since I forget my Ipod, I was listening my feet touching the wrong, I'm saying touching and not hitting because when you have this type of shoes, if you hit, it hurt, really hurt.

Was much better that expected. Afterward, other history. My left ball of foot feels like a big blister growing. Not sure yet.

Decided to run my 13.1 miles next week with something more "forgivable" because I don't know if I can hold the whole distance with this Cinderella shoes. Will keep moving forward to transition to this shoes, but I guess take time...

Overall, felt good, I pushed and also keep trying to be aware of the "POSE", tight the core, tall posture like hanging from the head, chest up and pickup up the feet "into the box".

In 20 I ran 4.33km, 2.69 miles.


Elapsed Time: 00:20:00
Avg Speed: 13.0 km/h
Avg Moving Speed13.0 km/h
Max Speed: 17.0 km/h
Avg Pace: 04:37 min/km
Avg Moving Pace:04:35 min/km
Best Pace: 03:32 min/km

Heart Rate
Avg HR: 160 bpm
Max HR: 180 bpm
Avg HR: 86 % of Max
Max HR: 97 % of Max

Avg Run Cadence: 91 spm
Max Run Cadence: 95 spm

20 minutes run by legassa at Garmin Connect - Details

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Today I went to YMCA to do my first WOD

1x800, 2x400, 3x200, 4x50

1x800* (counted wrong and did 900yds) @ 8:30
2x400 1) 3:05 2) 3:13
3x200 1) 1:30 2) 1:31 3) 1:35
4x50 1) 0:43 2) 0:43 3) 0:44 4) 0:44

First 900yd was all over the place, rushed and with no stroke awareness at all.
Then I regroup and, like when practicing POSE, think on the stroke and always try to remember "LONG and STRONG" words from master YODA.

Everything flows better and I really feel it. But it's hard to always be on top and concentrated on strokes, lap count, oxygen, etc. etc.

After that a good chiropractor session and back to work.

@ Evening i hit the garage for my 2nd. WOD. My daughter immediately want to be part of the WOD. Asked me, what are we doing today, and jump to the row machine (Picture below).

Then when I was doing the back-squats, she was cheering me up and I decided to show her how to do it whit a broomstick. Teach her the "gorilla chest cue" and she naturally did it.

I love to see her interested on Crossfit and naturally seeking for more.

My 2nd. WOD:

7-7-7-7-7 Backsquats:

1) 45+90=135
2) 45+90+50=185 (did not go deep enough so decided to go lighter next set)
3) 45+90+20=155
4) 45+90+30=165
5) 45+90+30=165

@ the beginning felt tight, but after the 3rd. set felt better.


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Sunday, April 4, 2010

Eastern WOD

Today I had 2 WOD, first one was swiming but since YMCA was closed I will do it tomorrow.

Second one TABATA 32x

Squats w/45lb bar, burpees, lunges & pushups.

Squats w/45lb bar:21-18-17-20-15-17-15-16
burpees: 15-10-10-7-6-6-6-7

Felt good but hard towards the end. Looking foward to see my daughter egg hunting...

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Sunny and hilly 40km bike ride

Beautiful day!!!!

Back at home I did the 40km bike.

First I decided to go long carried out by the sun, but at last moment I remember the hills around the house and went for it.

The goal was: all hills on my way PUSH HARD, all downhills aero bar and speed. Did it!

I push hard almost all the time. 1 GU before the ride, couple of GU CHOMPS on the ride (40 minutes in) and 2 bottles of water/Nuun.

I love it, really! Was a really pleasure even with the hills. I so nice to be outside riding.

Considering the terrain which around my house do not offer any mercy (NO FLAT ZONES AT ALL!) I think I'm stronger that last year. Last time I did a similar route I felt exhaust and bit up.

Yesterday I even went home and clean the driveway and fix some things around, not that I was not tire, simply I felt better.

Now trying to find out more info about Ironman Japan Bike course to try to find similar hills to tackle and train my mind around. Any info is welcome.


Time: 01:24:49
Km: 40.02
Avg Speed: 26.9 km/h
Max Speed: 72.7 km/h
Elevation Gain: 814 m
Elevation Loss: 805 m

40km by legassa at Garmin Connect - Details

Last similar ride (31km)
RTE 4-63-118-HOME LOOP by legassa at Garmin Connect - Details

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Friday, April 2, 2010

Good Friday burpees

Wape up can of late and think a couple of time to skip the WOD.

Put my act together and hit the gym at the hotel for the Run 800m, 21 burpees, run 800m 15 burpees, run 800m, 9 burpees, for time.

Warm up with 800mts fast walk, was sleepy.

Then increase the speed to 10.8km and start running. Was hard, 21 burpees after that was not as hard as the running. Then ran @ 9.8km trying to catch up my breath, 15 burpees were hard.

1 4:40 0.84 10.8
2 5:06 0.84 9.8
3 4:39 0.80 10.3


After the WOD did 4 stretches with each leg, MAD MAX style :)

Looking forward to go back home with my family. Missed them.


run 800m, 21 burpees, run 800m 15 burpees, run 800m, 9 burpees, for time by legassa at Garmin Connect - Details

Thursday, April 1, 2010


Today I accommodate my day to the first WOD at launch, on route 9 Saratoga Springs, NY.

After 3 days of rain, today at noon the weather started to change for good. I decided to ride route 9 north. I started with the intention to warm up and then do the ride, but the sun, riding without layers of cloth, kick in and started to pick up the pace, but suddenly a reality of the hill (yes those things that go up and down) hit on me.

Apparently my mind and body get used to Florida to easy and the hills were suddenly harder and higher, buy life goes on and I needed to pedal, so that's why I did.

I stand up and start pushing and pushing as hard as I can, trying to avoid the shoulder which by the way was in a really bad shape.

I really enjoy the warm weather, the wind and the whole thing was just great! My mood was up and happy.

I manage to do:
1st. 5.02km: 11:29
2nd. 5.20km: 9:24
3rd. 5.02km: 9:23
4th. 5.37km: 9:51

After the day at the office I went to YMCA for the 2nd. WOD.

deadlift 21 reps (half bodyweight), run 400m, 9 sit ups, deadlift 15 reps, run 400m, 15 sit ups, deadlift 9 reps, run 400m, 21 sit ups.

I did it with 95lb (Bar + 2x25lb)

Felt good, really good! Since the 2 plates (25lb) were smaller than the ones I have at home, I hit my knees a couple of times. Runing on the treatmil also felt good, tried to practice POSE but at 10.2 set up was kind of weird, not easy, but tried to keep the core tight, chest up and pickup my feet quickly.


Stretched using the new stretches I learned, making improvements already, moving inches up, but that I'm my book means a lot.

This week, so far, has being great, meaning my mood and motivation are really high.

It's the weather? It's the proximity of Ironman Japan and I know to do this in order to made it? I don't know, I will not fight it, I will embraced it and used it on my advantage.

I'm sure that I prefer this weather to train rather than miserable snow season.



4 X 5KM : 1 MINUTE REST by legassa at Garmin Connect - Details

Deadlift 21 reps 95lb , run 400m, 9 sit ups, deadlift 15 reps, by legassa at Garmin Connect - Details

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