Monday, May 31, 2010

Angry, Sad and trying to keep it together

When I started this training my goal was to participate at Ironman Japan.

I dream many nights about it, I focus on my training thinking on the finish lane and vision the whole thing thousand times in my head.

I almost can feel it.

But today I received an email saying the race is canceled. Was devastating at first. Like someone close to me dies.

For some will sound crazy. But that was how I felt.

Then I realize, like in a race, if I focus my energy on being sad, angry or other way I will not get nothing. Zero.

So I put my act together and start sending emails (via websites) to 1. Ironman Coeur d'Alene 2. Ironman Lake Placid 3. Ironman France. Also contacted some friends at Ironman.

France immediately reject my request, same Lake Placid. Hoping for Coeur d'Alene.


Then, life goes on....

Did the WOD for today and yesterday pending bike WOD.

1) WOD ROW 500TMS. + Thrusters 45lb barbell x 4 x time Total time: 18:28 I started with 45+50lb but 10 reps in i figure it even with all the angry in the world I will not be able to pull it out. I continued with the prescribed weight.

2) WOD. 45 minutes bike ride: Leave Juliet with the neigh boards and went to the hilliest route I can find to be tired and don't think to much about the whole thing.... Felt good to be outside riding my bike -with the ZIPPs ready for race :( -

45 minutes + by legassa at Garmin Connect - Details

Last 45 minutes: 20:29km

45 Minutes bike (ZIPP) by legassa at Garmin Connect - Details


I don't believe it! It's like a nightmare. Sad, really sad.

Sunday, May 30, 2010

Better than expected (deadlifts and row)

Today I wake up feeling my knee a little better.

Since my wife is traveling I can not leave alone my daughter and go for a ride and see if Benidorm finally glue the tubular in the right way. I'm changing bike shops since they don't know nothing about customer service or what it takes to do the job and not worry a customer who is traveling half way across the globe. I'm realizing that if I want the things right I better start learning how to fix and prep my bike.

So I did my 2WOD at home.

Back squat 70% of weight used on 2/4, 21 reps, 500m row, back squat 15 reps (same weight), 500m row, back squat 9 reps, row 500m

This time to avoid master yoda asking me "so you think those are squats" :) I use a medicine ball to squat down.

I was not too worry about the time, more focus on don't blow my knee and do it right. Used a knee support.

Used 185lb. First 21 did it on 2 sets rest all in one. Row was good, concentrated on long and powerfull strokes. When I started the backsquats something pop in my left knee but since I didn't feel pain I kept going. Now, actually I thing the knee is better.

Total time was 13:10

Yesterday since the pain was more I didn't workout and I must tell I felt weird without working out, like I was cheating on myself and the Trimax team... Like guilty.

I think was better to do it instead of injuring more my knee...

Picture courtesy of my 5 year old daughter!

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Knee pain and T-minus...

Friday was my day off and after an small concert at Charym with Francis Dunnery I helped to carry 2 heavy speckers upstairs, I think that was when I start feeling the knee pain.

Woke up on Saturday and went to a reading with Francis, great session! After that to the chiropractor to see what's going on with my knee, same spot like always...

She worked the knee area but the pain is still there, scary...

I didn't workout beacuse I don't want to make it worse, almost went out for a bike ride but started raining and that for me was the sign that I should take it easy and call the day off.

At evening my friends Nacho, Patry, Marcelo, Nomi, Nestor & Analia (Su) prepare as surprise dinner to wish me luck in Japan.

Now the pressure is bigger! :)

Very good barbecue and spending time with them felt awesome.

Today Sunday I will try to fo for a ride if my knee is better.

Being alone with my daughter will be a challenge to find someone to watch for her.

T minus 14.... Japan is arround the corner.

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Thursday, May 27, 2010

Yoga & Backsquats

Today, even when I have a long night, I start the day early with a call to my mentor life/ coach Ana, who lives in Honk Kong. Great call I really enjoy it.

Then I went to a Yoga class in order to keep my research about YOGA styles and classes.
Good class, at

After that work and a little nap in order to keep it up tonigh.

Went to the YMCA @ 2pm to do my WOD.

1-1-1-1-1-1 Backsquats

Warm up with 1000 mts row.

1- 45+90=135lb
1- 45+90+90=225lb
1- 45+90+90+50=275lb* not deep enough
1- 45+90+90+20=245lb
2- 45+90+90+20=245lb* 2 reps
2- 45+90+90+20=245lb* 2 reps
2- 45+90+90+20=245lb* 2 reps
1- 45+90+90+20=245lb

Last backsquats 265lb on 4/29

Now waiting for Bellator 20.

Wednesday, May 26, 2010

Shoulder Press

Don't know what to expect today. I don't remember the last time I did shoulder press.

Went to YMCA Saratoga at evening.

Warm up with 1000 mts. row and then went to the back for today's WOD.

5-5-5-5-5 shoulder Press

45lb warm up

I tried to push it as far as I can.

Tuesday, May 25, 2010

Another day, 19 to go...

In 19 days I will be racing for the first time an Ironman, in other continent and culture.

The trip is materializing everyday. My heart just beat faster just to think or try to imagine how it will be.

I'm determine to enjoy every second, every stroke, pedal or step towards the finish line.

Feels like that first date, or that first trip where everything is new, everyone is new and don't know exactly what will happen.

Feels good. Very good.

Today WOD
10-9-8-7-6-5-4-3-2-1 SQUATS, BURPEES and SITUPS.

I did it on the basement.

Total time: 6:20.


Monday, May 24, 2010


Today started early with a voice over pending from last week. Everything OK until just after the 2 of 6, 1 hour shows one very expensive piece of equipment broke. No insurance, that means all loss.

We stopped the job and lost the work day.

Lessons I learn from Ironman, don't waste your energy on getting upset, is not worthy... anyway I get mad for a short period of time...

Since the job day was done, I went to the dentist to remove the stitches (from one pleasure to other...).

After that other meetings and then first WOD of day. Bike 5 mins on, 2 off, 4 times.

Felt awful, hard, tired and with no legs again, all uphills. The bike felt heavy (even with the zipps). Went from home to Litchfield and back.

1) 5 minutes - 2.63 km
2) 5 minutes - 2.56 km
3) 5 minutes - 2.21 km
4) 5 minutes - 2.43 km

Garmin data:
bike: 5 mins on, 2 off, 4X for distance (part 1) by legassa at Garmin Connect - Details

At home checking the rear wheel set I found out the bike shop glue incorrectly the tube and have a little bump and they do not adjust the chain so now is touching and gears are making noise. More waste of time tomorrow to fix it. Dam

After the WOD I had a conference and a teleclass, rewire and connect the broken peace of the equipment and get ready to ship the 2 broken decks. Sweet looking for solutions and get ready for HELEN.

My daughter want to run with me since I was doing it down my drive way to the street and getting back for the kettle bells and pull ups.

Run part felt like hell. Literally. fighting all the time to catch up my breath and keep it together and don't quit.

I don't know if is the 13.1 miles from yesterday, the previous bike intervals or the humidity but felt tired all the time.

HELEN: Total time: 10:52

I starting to feel the pressure from the upcoming trip... I know everything will be OK just is a big adventure and a lot of new things coming my way.


Sunday, May 23, 2010

Almost 13.1miles (Charym to dinner) by legassa at Garmin Connect - Details

Today I wake up tired. Went to Yoga class, intense one.

Inmediately after that I started running the 13.1 miles prescribed.

Right from the beginning I felt tired, and to make things a little more difficult today's route was at Litchfield hills. Long ones.

Manage to run at a good pace even with the up and downs. When I was at mile 9 I need to use the "nature's" bathroom. The woods. I will not get into the details, but was like when I was a kid and I need to go the bathroom...

Keep running for about other 3 miles more and the rest was a combination of waking and running. Not proud of that, but my legs where with zero power. Zero.

Felt exhausted. Really. I manage to walk and run to the dinner my wife and daughter were waiting to have lunch with me.

Not a good running but I need to live with that. Tomorrow will be another day... and even with days like today I will never give up...

Garmin data:
Almost 13.1miles (Charym to dinner) by legassa at Garmin Connect - Details

Saturday, May 22, 2010


Started the morning with a beautiful yoga class @ Charym.

Then chiropractor alignment and family launch.

After that I went to pickup my new wheel set. ZIPP 808s.

Felt like someone just pimped my ride, like those shows where they grab a car and they just totally modified it and give back to the owner.

The ride is excellent and feel like your riding super fast.

First time in my life I have this setup and this luxury toy/tool.

Rode from Canton to my home. Route 4 on the way up to Burlington was a challenge but now the bike feels lighter was not that bad.

45 minutes bike: Covered 20.29km, Elevation gain was 432mts.

Garmin data:

45 Minutes bike (ZIPP) by legassa at Garmin Connect - Details

When I arrived at home I prepare the garage for the 2nd. WOD.

3-3-3-3-3 Deadlifts

My plan was to use all the weights I have at home and see if I can do it.


I run out of weight at my home! I use all what I have. 340lb.

I'm happy that I was able to pull this out.

Friday, May 21, 2010

Barefoot Running Clinic

Great video, just want to share it.

Today I received my pair of FIVE FINGERS BIKILA. Amazing shoes!

I will be running the 26.2 leg of the Ironman on these one day. Just a matter of practice and get my feet stronger... :)

After a long night and traveling back from NY, I went to the garage for the WOD (Switched from next week due to work)

50 step ups, 40 box jumps, 30 sit ups, 20 push ups, 10 burpees, 2X for time.

First series I'm not sure if I completed the 40 box jumps, so in the 2nd. round I did 10 more box jumps. Setups felt hard on my left knee, the one who was acting up on me at the beginning of this year. I will definitely ask Dr. Erin (Chiropractor) about it tomorrow.

For some reason I was looking for more at the end of the burpees (don't get me wrong but I'm getting addicted to this suffering...)

Total time: 13:14

Thursday, May 20, 2010

Touch up

Today was the day for the tattoo touch up. Since is a white ink tattoo will take a couple of touch ups until is fully inked.

Did it at morning and then hit the YMCA for the 21 burpees, 500m row, 15 burpees, 500m row, 9 burpees, 500m row, for time. Since was bleeding a little bit I decided to wrapped up with a gym towel and mailing tape. Is enough to some people to watch me jumping from the rower to the burpees, blood to this equation will get me kick out of the gym, for sure.

Total time: 9:12

I'm thinking to start handstands tomorrow and do it everyday. Anybody doing it?

Tonight another all night at work.


Wednesday, May 19, 2010


Wake up early and drive lake the last 7 weeks to Saratoga Springs, NY. 2 + hours from home.

Work and then went to try something new. HOT YOGA @ Saratoga.

Oh men, do you think you have what it take to be an Ironman, go to Hot Yoga and let me know afterward.

Class was great. Mark (teacher) was very good and the owner Cindy really have a beautiful studio. Packed class 30+ people. Room temperature 95-110 degrees. Hot very hot. I think I keep with the class at 70%. Sweat like crazy for 90 minutes and almost faint for moments. My stitches were acting wear, but I keep it together.

What I found really helpful in Yoga is that you need to be focus and concentrated during the class to hold the postures and in today's class, keep it together under tough conditions (sound familiar?) also improving flexibility and balance at the same time.

I will keep doing it every Wednesday when I'm here at Saratoga. I found a woman who will be doing IMLP next July! Ironmans/Irongirls everywhere! Love it!

Immediately after that I went to the YMCA to do my workout. Was hard to get myself together and motivated to go, but I did it.

Directly to the rowers area with a 35lb (20lb prescribed).

Try to keep rowing below 1:50, oh men, was hard.

Total time: 12:01. Tomorrow more rowing!

Peace and love everybody.

Tuesday, May 18, 2010


Today officially I'm 24hrs. after the dentist told me be careful with the exercise, food, etc. etc. So I decided to go to the pool while my daughter was taking her swimming lessons at YMCA.

I did the 800yds with the scene from sharks where the water becomes read... yoke aside I felt the stitches like heart bits but in my mouth, not a big deal and I think the Clorox in the pool actually can help heal the wound :)

When I was almost finish (30 of 32 laps) the fire alarm went of and the lifeguard try to pull me out of the water, oxygen deprive I didn't figure out was going on... false alarm... 30 seconds later I was finishing my 2 last laps.

Good swim a little slow and thinking to much of the strange feeling on my mouth and the taste of the Clorox on the wound.

Total time: 13:55

After that went to the YOGA class, really hard today, lot of movements and new positions.

Went home and direct to the garage for my anticipated date with Cindy.

I was waiting for her all day.... If someone could may my mouth bleed and break lose the stitches could be Cindy.

I was decided that at the first drop of blood I will stop because I didn't want to go the hospital, less to my local hospital which have bad reputation.

I enjoyed the workout and I think next time I will push a little more.

I stopped at 21 reps with 30 seconds left. (5 pullups/ 10 push ups/ 15 squats) I know some of you did situps, I just followed

Good day today even after yesterdays small surgery.

Ohhhhh, by the way today I committed to Ironman Cozumel next 28th. of November. Since I'm approaching my Ironman Japan my life needed a new goal to chase, I even talk with my wife about doing some climbs (crazy ones) and participate on a Climb Training @ Nepal for a hands on approach training to eventually some day be able to face the Everest, next year may be I need to find an Ironman close to Nepal.

Some of you will think this guy lost it, maybe you're right, maybe not.

Since I have my life back I will commit myself to chase crazy dreams I have and in the journey I will discover and reinvent myself many times...

Walk on water (Liquid Mountaineering)

Next time someone tell you that POSE Running is not true send this link.

Monday, May 17, 2010


Today I started my day with a YOGA class. Valet Yoga Class to be more specific.

Excellent class by Victoria!

I supposed to run 10k this morning but I didn't feel I can do it so early and more considering I had my wisdom tooth extracted after the yoga class.

Dr. Braverman did and excellent job and I do not felt any pain (so far so good at 2:04pm).

I will be out today and I hope tomorrow I can do my WOD, I really need my daily crossfit infusion :)

Dr. prescribed liquids and soft foods. Now I'm heading out to find out a THE ZONE friendly soup...


Yoga, Row, deadlift & Bike

Saturday started with a Yoga class @ 9am, Maureen once again teach a wonderful class, she is an angel.

Then I went to Dr. Erin (Chiropractor) for my weekly alignment and launch with family.

Went home and before heading out again to pickup my bike at Benidorm I did the first WOD of the day.

Time of day 1:51pm
Deadlift 1/2 bodyweight (*) 30X, 1000m row for time
Bodyweight=170lb /2=85lb
(*)Modified weight 45+90+50=185lb (100lb more than prescribed)

Total time: 5:44

After that I pickup my bike at Canton, CT and rode for 20km, not my fastest time but felt like I had no legs left, tired.

Total time: 34:34
Last 20km (04/24/10) 39:25 (more hills)

Garmin data:
20k (benidorm/44/Collinsville/177) by legassa at Garmin Connect - Details

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

Sunday, May 16, 2010

Felt like home (8x100 & 21KB/42SITUPS/84SQUATS X2)

Many times since I moved to the Northeast I didn't felt at home. People some time do not like to talk or share what they think, neighbors are not always friendly.

When I meet Max not only my body and mind changed, also I found a "support group" in the TriMax team. It means a lot every single time we share comments, questions, concerns...

I will like to say THANK YOU MAX to introduce me to this great groups of athletes but more than that a great group of human beings.

Today, talking about great people I met with Erica! Wow, what a women!

We did together the 8x100 swims at Granby, CT YMCA and then we went to the gym to do the 21KB swings, 42situps and 84 squats 2 times x time. Was really great to do the workout whit her who understands what this means and also was great to do it together, felt really nice.

1) 1:17 2)1:18 3)1:20 4)1:23 5)1:21 6)1:22 7)1:18 8)1:23

Felt good overall but tired. Was hard to concentrate on the long and strong strokes and breathing for moments was really hard.

21KB swings 35lb, 42 situps, 84 squats x times x time: 6:33
Maybe will sound a little sentimental, but training but yourself sometimes is not that great, is good to hit the garage and do a good WOD.

She almost kick my but and was really into it. Really!

After wards her husband, cooked for us a delicious Salmon and meat, and here it comes the best part of all: we ate a wonderful meal sharing PALEO and THE ZONE with our families!

Nothing was awkward or strange, even my wife and her husband share some of their daily "experiences" about being around people like Erica and me, which I don't even now how to name us.

Really and excellent Saturday!

Saturday, May 15, 2010

Tap tap

Yesterday felt good. Even after a long night and 4 hours of sleep. Drive back home from Saratoga and head to the garage for Tabata.

Setup my new wall clock which by the way is really handy.

TABATA :20 :10, Jump boxes, pushups, lungees and situps.

Jump boxes:25-21-19-12-10-9-10-8

First jump boxes fly, then my legs starting to lose power, same with the push ups.

Overall enjoyed a lot!

Had a snack and went to the YMCA for 4x400yds @ 4 minutes rest.

Warm up with 400yds and since the pool was really packed I share lines by the side of teenagers.

I using this Timex watch that you tap on the screen to start and to lap. Still getting use to.

Need to wear it up in the arm or will just hit the right buttons with the ankle.

I'm almost sure I did the same times on all 4- 400s

1)3:03 2)3:03 3)3:04 3:03

Felt good overall.

Namaste and good weekend for everyone.

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Thursday, May 13, 2010


Today I went back to the tattoo studio to see if they are touching up the art... NO! needs more healing that actually is good news since now I can swim.

Switch WODs and head to YMCA.

First WOD:
21 Sit ups, run 200m, 18 sit ups, run 200m, 15 sit ups, run 200m, 12 sit ups, run 200m, 9 sit ups, run 200m, 6 sit ups, run 200m, 3 sit ups, run 200m for time.

I ran it with my FIVE FINGERS @ 9.1mhp on the treadmill, and setup the ABMAT by the side of the treadmill.

Run 1.3miles each interval because the treadmill do not show 1.24 (200mts.)
Felt good and keep it with the 9.1mph since I was running on the five fingers.

Total time 8:30

Immediately after that WOD I went to the pull to swim the 1000yds. Warm up with 50yds and start swimming at a good pace trying to remember how is to swim :) Since my pool ban for the tattoo last time I was 2 weeks ago.

First laps felt my arms to tight and even with some pain, after that my goal to keep the stroke long and strong.

After I let my mind go and not be in the middle I found the point to enjoy it. Not my fast swim but good enough.

Total time 17:28


Wednesday, May 12, 2010


Today I went late to the gym due to a busy day. At 8pm YMCA at Saratoga was packed.

I started my first WOD with the intention to brick and swim after the 1st. one.

Hit the basketball court and started the 100ft. lunges, 10 burpees, 25 sit ups x 3 times.
Today I spice it a little bit adding a 35lb plate and walking with it grabbing on top of my head. Used the ABMAT on 2 of the 3 times.

Total time 6:00 last time (without the 35lb was 5:47 on 04/22/10). 13 seconds more and 35lb heavier.

Then I went directly to the pool but at the door the lifeguard told me I can not swim because the pool will be close due to a scuba session at 9pm. Boomer!

Let the gym wanting to swim before my tattoo touch up tomorrow could easily will get me another 2 weeks without pool.

Tomorrow morning I will be swimming before the touch up and bricking again.


Tuesday, May 11, 2010


Last night I went to sleep with a pain in my right cheek, like something was not right...

Today I woke up and the pain was more intense and suddenly I was worried about my health, since I've being ultra healthy, now anything out of the ordinary worries me, a lot.

Worked on 5 TV shows voicing over Spanish and Portuguese and between shows I called my dentist (which I didn't visit as often as I should) and make and appointment for an x-ray of that side of the face. Went to the doctor and he told me he is not sure if the "whole" in my molar is the cause of that pain or not, but in the mean time he will remove the molar next Monday.

That brings the first thing, I need to do the WOD of the day before to go under anesthesia, because after they remove it I will be out at least for that day :(

After the doctor I went to pickup my daughter to leave her at YMCA pool for her swim class. I'm on a swim restriction due to my new tattoo, but since I'm redoing it on Thursday to get a better "white ink" on it, what the heck, let jump into the pool and do the 400yds + 10 push ups x times while my daughter in on the pool.

I think a lot of parents thought this father is absolutely out of his mind, they look at me like what the heck are doing? Why you just don't enjoy your daughters lesson drinking soda and eating like us...

My daughter was just fine. She is 5 years old, old enough to have a swim class while her dad is working out just a couple of lines out. Not a big deal. She is learning to swim and soon she will be training with me, more likely I will have to catch up her...

Returning to the WOD I did 27:50. Not a good time but since the last time I hit the pool was 2 weeks ago, I didn't want to go crazy just to probe I'm fast.

Even with the pain on my cheek, my time constrains and all the things life can trow to me, I'M INFECTED WITH CROSSFIT ENDURANCE! I admitted is all over me and I will do anything to keep it that way!

After that we stop at Dunkin' Donuts for a sandwich for her and I remember Martin blog and I had a croissant with egg, cheese and ham (last time I had one was June 2009), and from there I went to YOGA.

Dinner at home and go to be early, tomorrow travel to Saratoga again.


Monday, May 10, 2010


Started today with a Charym Ballet Yoga Flow by Victoria Mazzarelli. Excellent class! I enjoyed a lot and plan to keep going every monday.

Then went for a massage, but for some reason I do not enjoyed at all. Super painful and didn't like it. Need to rethink this "muscle treatment" approach. Sound like I'm super pampering myself, but I just trying to get the better possible treatment before the race and after all the abuse I'm putting to my body. Just that...

Worked the rest of the day and I was thinking to do the 4 x 2000mts row (swim substitution) but at last moment I switched to FRAN!

Since I'm working on my mind games I decided to trick my mind with a last moment WOD. And when I say working on my mind games, like for nowhere a lot of "Ironman" athletes are sharing their stories. For a newbie like me, all could be possible. Every athlete have their own stories and experiences.

I don't want to get influenced by any of those histories but sometimes you double guess how "crazy" you are when you want to swim, bike and run for more than half day, all non stop and in my case in other side of the planet :)

I now deep inside me that this is what I want to do. My heart and soul is aligned with it and there is 2 ways I will cross the finish line.

On my own or in an ambulance :)

Today's WOD.

Warm up with 1000mts. row.

Then FRAN.

Painful. Very painful. With prescribed 95lb thrusters and pull ups I did the best I could. Total time: 8:26

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Sunday, May 9, 2010


We woke up late! For once!

No yoga class but nice family brunch. Then I started my ride from home to Benidorm to service my bike and to do my WOD. 20Km for time.

Actually was 32.67km but all good.

I push (or kind of... for the first 20km) was windy, hilly and really cold. What's going on with the weather? Where is the spring?

I arrive sooner than expected to the shop and give my bike to Bill to see what's going on with the crank, which is making strange noises.

After that we went to Feng for a early mothers day dinner.

Very nice day in general!

Today's 20km (43:29) + hills & wind...
+20k (Home/118/202/Benidorm) by legassa at Garmin Connect - Details

Last 20km (39:58)
20K 4-63-LITCHFIELD by legassa at Garmin Connect - Details


Yoga class at morning (I was looking forward this class all week), then chiropractor session, lunch with family, 1st. WOD of the day, drive to Katonah, NY to a comunion party, change at the parking lot, run 15k, meet my wife and daughter at highway entrance to drive back to CT for
a barbecue at a friends house. Went to sleep at 2:30am. Pack day!

First WOD: 30x dead lift 1/2 bodyweight, 1000mts row for time. Instead of 85lb I use 135lb since the 45 plates sits higher that the others and dead lift become easier, also I wanted to challenge myself a little bit. TOTAL TIME: 5:07

After changing myself on the parking lot at the party, I started my 15 k run thru the Katonah Hills, almost all the way was up and my only goal was to have fun and check my POSE, but no to hard since last time I over did it I ended up busting moth my calfs.

Music, outdoors running and nice evening setting did it. Since I was not pushing that hard I really enjoy it. Had to do a quick stop to go the bathroom at 13km but other than that felt great.

TODAY's 15k (1:28:23) better time & more hills
15k (KATONAH, NY) by legassa at Garmin Connect - Details

LAST 15k (1:30:53) 01/18/10
15K for time by legassa at Garmin Connect - Details

Thursday, May 6, 2010

DEADLIFTS AT YMCA, training for 2.4/ 112/ 26.2!

Today I wake up late in order to be able to work all night, like the last 5 Thursdays.

Went to the YMCA for the 3-3-3-3-3 deadlifts.

Was not that motivated but once I was there I started right away. The only thing I did wrong was no warm up at all, I now is not the right way to do it...

1) 45+90= 135lb
2) 45+180= 225lb
3) 45+270= 315lb (try to go heavy with 2x25 and 2x10s but fail)
4) 45+270= 315lb
5) 45+270= 315lb

Maybe next time will warm up before and get heavier.

Like in the picture my body, mind and soul are looking for one thing: 2.4 miles swim, 112 miles bike and 26.2 miles run! bring it on!!!



Week 5 at Saratoga Springs project and 5 weeks for my first ever Ironman, which I'm looking forward!

Wake up early and travel to Saratoga, work all day and then hit the YMCA for 2 brick WOD.

First one and replacing the swim, 2500mts. row for time.

Was hard and I was not focus, a lot of distractions at the gym, TV, people...

Total time: 9:51 Immediately after that went to the back of the big room to do my 2nd. WOD. 4 burpees, 8 push ups, 12 sit ups. Bring with me the AB MAT!

As soon I started a lot of people around start looking at me like "what you're doing?", don't care what they think, just keep pushing and sweating a lot. A lot, to the point I need to move to other spot so when I do the push ups I will not slip away...

I push it as hard as I can. Total 20 + 1 burpee.

For some reason I love this WOD today, maybe was my way to relax...


Tuesday, May 4, 2010


Today my first WOD was 10k for time. After the YOGA class I started running on 202 towards Bantam, 5Km in and back.

Listening ERIC CLAPTON's HEAVEN, I can not hold it and break down in tears...

November 3rd. 2007 my wife and I had an unborn child. Lukas. For some reason today when I was running I was remembering him. The good part is that I was able to keep running and gave me an extra motivation to finish my 10K.

Left calf was tight and kind of just about to cramp.

TODAY 10KM (HILLS) 59:20
10Km (Litchfield-Bantam) by legassa at Garmin Connect - Details

10k for time @ YMCA (Saratoga Springs, NY) by legassa at Garmin Connect - Details

Immediately after that I had an appointment with the Chiropractor for alignment. Dr. Eric work with her magic tool on my knees and calf which are still tight.

After the chiropractor I went to Charym ( the place where I take my Yoga Classes to teach my first Crossfit class to the YOGA teachers and demo what is crossfit about.

Was great! I had 4 wonderful yoga teachers which were willing to know more about this type of training. I will be teaching here from now on and we plan to run clinics as well teach kids. The energy at the place is great and I'm happy to be able to share what I'm experiencing with other people who want to be "Fit for life"!

Today WOD for the group was AMRAP 20min. 4 burpees, 8 push ups and 12 situps.


Yesterday was a busy day. YOGA at morning, which by the way is helping big time with my stretching and I'm already feeling much better.

Then I went to YALE-NEW HEAVEN CHILDREN'S HOSPITAL to meet with them in order to race money for the children and to know how I can visit the kids at the hospital and show them how we race and compete. I want to give back and share with them what we do.

Then work and by 7pm my 2 WODs need to be done.

Went to the garage to do my first WOD: 5 pull ups, 10 push ups, 15 squat AMRAP in 20 minutes. TOTAL COMPLETED 17

Was hard the pull ups part and last 5 series I need to break it down in 3+2 reps.

Immediately after that and because of the time, I decided to put my mountain bike on the trainer for the TABATA, 20:WORK, :10 REST 32 TIMES.

Did it hard an pushing all the time, sweat a lot, I mean a lot. Since I don't have computer on that bike I don't know the distance I covered.

Felt good to accomplish those 2 WOD, hard to finish, but good.


Monday, May 3, 2010

Yoga & Spring cleaning

Another long, long day with million things to do around the house...

Wake up early after going to sleep at 2am.

Yoga class at Charym with my wife and daughter. I'm loving YOGA, I feel much better even on my bike the aerobars are now super confortable and my body in general feel great!

After YOGA, went to the house and start the spring cleaning, taking away a lot of garbage and moving things to storage. Back to the house, moving the playset, mowing the lawn, etc. etc. Then even with almost no power left I manage to do the WOD.

Back squat 70% of weight used on 2/4, 21 reps, 500m row, back squat 15 reps (same weight), 500m row, back squat 9 reps, row 500m.

I used 45+45x2+25x2=185lb. because I feel was the manageable weight for 21reps.

Total time was 10:12

I had to really concentrate on the back squat to avoid doing monkey stuff... felt great to finish the WOD but was hard to start and finish. But, is like Max always says... One WOD at a time.

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Saturday, May 1, 2010


Before to start the blog I want to say today was a long day. Wake up early to do things around the house, YOGA class, cycling, driving around, 6 x 500mts. rowing and dinner at home with friends.

The CrossFit prescription is “constantly varied, high intensity,functional movement.”

Since the new ink (tattoo) is healing I can not go to the pool for the next 2 weeks. Max replace the swim with rowing, so now I'm rowing all the time and just wondering how the "other athletes" can train for month just swimming, cycling and running all the time.

What I want to say is after doing this for the last 8 month I love to have "constantly varied" WOD.

Today I went for a bike ride from the YOGA class to KENT, CT. Wonderful day and the weather was so nice. Even after hitting a detour @ route 7 which put me on unexpected high hills at the end of my ride, love it! Pushed hard and I shows.

TODAY 40Km 1:15:17 last 40Km 1:24:18

TODAY 40K (05/01/10)
40k (202/45/341/7) by legassa at Garmin Connect - Details

LAST 40K (04/03/10)
40km by legassa at Garmin Connect - Details

At evening and with my friends at home for dinner, I sneak into to the garage before to turn on the grill to do my 2nd. WOD of the day.

6 x 500mts. rowing. Oh men! Pushed hard and for some reason every time I hit the 350mts I felt I was just about to pass out...


1) 1:43 2)1:42 3)1:43 4)1:44 5)1:44 6)1:46