Thursday, August 19, 2010

Skydiving is a hard WOD

Today I went back to the DZ (drop zone) to keep training in order to get my license to jump...

Did 2 jumps (Cat B and C1). This is it! I love skydiving. The altitude, the rush, the fear, your mind going crazy... it's all good! Amazing! I'm so happy that I'm doing it. It's like a moving meditation.

Anyway, after expending most of the day on the DZ I came back home and had a pending WOD, which I almost skip... due to a mental and physical exaustion... but i pull it out

run 400m, 50 squats, 10 burpees, 4X for time. Felt tired and not in the mood but keep pushing until the end. Total time: 17:56


1st. WOD I did it at noon over route 63. Little hot day but good overall.

Push it a little and tried to be at maximum HR possible.

Total distance: 6.71miles

2ND. WOD. 5-5-5-5-5 back squat.

1) 45+90=135lb
2) 45+90+90=225lb
3) 45+90+90+20=245lb
3) 45+90+90+20=245lb
3) 45+90+90+20=245lb

Thursday, August 12, 2010

3 feets over, but feels like 6 feet under...

Today's WOD: 10 box jumps, 10 squats, 10 lunges (5 per leg), AMRAP in 20 mins. Decided to use the 36" (3 feet) jump box. Oh men...

Started the clock and started to suffer. Vertical jump on top of the best... all good was so fun. Just to keep focus and don't busted myself with the edge (I did it once and now I have a cut on my knee).

Just the mental focus to jump on top is worthy the WOD.

Did 12 rounds in 19:51. One after I finished I start to feeling on my legs. Like a general pain and numb.. I will use this boxes from now on...



Wednesday, August 11, 2010


Long day today. 1st. WOD: 100 ft walking lunge, 10 burpees, 25 sit ups, 3X for time. I actually did 4x instead of the 3x. Total time: 8:40 I did it on the side of the parking lot on the grass. Felt good to be outside...

Inmediately after that went upstairs grab the 20lb vest and went for the 5km run.

I enjoyed very much! Listening to old hair hard rock music, running on route 202 towards home felt very good and helped to carry the weight.

I'm happy with the result since I shaved 2 minutes 03 seconds from my last 5km run on the same route almost at the same conditions (weather). Total time: 29:56 today.


I visit the chiropractor and get a well needed aligment after landing on my but...

After the aligment felt better and also keep using the "grid" to easy the disconfort.

1st. WOD: 30 mins bike TT, note distance, 70% effort. Distance: 9.03 miles.

2nd. WOD: 100 burpees for time (65% effort) did it at 6pm. Total time: 6:45.

NO Yoga this week and I'm starting to missed it. Need to make time to start a routine again.


Monday, August 9, 2010

It hurts... but not enough to quit!

Sunday I woke up with a pretty intense pain on my lower left back side...

Went to the pool for my 1st. WOD to see how it feels and test If I can do the 2nd. WOD.

1st. WOD swim 1x100, 2x200, 3x300, 1x400, rest same time as efforts, note times, all 70%

Felt good but I was feeling pain on my lower back. Times: 1)1:31 2)3:13 3)4:55 4)6:44

Then went with my family to have launch.

At 7pm I did the 2nd. WOD: row 500m, 10 pull ups, 10 push ups, 4X for time, it hurt when I was rowing and on the pull ups (which I did on 3 to 5reps max. Total time: 16:12.

After the last WOD I lay-down on the floor and used the Trigger point roller and ball, that helps a lot! A lot! the pain do not went away totally but really helped.


Friday off. On Saturday I was planning to do the 40miles @ 70% and the wall-balls, but my college yoga teacher/ skydive instructor urge me to show up at the drop-zone to finish my Cat A training in order to move on with the skydive training.

Windy at the drop zone so we wait for hours until we were clear to go.

There are no words to describe how good feels to jump from a plane by myself (with the help of Ariel & Kristin, Sky master who dive by your side just in case you panic and don't open the chute). We jumped from 12,000 and practiced altitude awareness, practiced pulls and then at 6,000 lock on and at 5,500 open. What a ride...

Then was guided by walkie-talkie with instructions on how to enter to pattern and land.

For some reason I landed to hard (still learning, remember is my first jump....) so I landed really hard on my butt. (see picture below)

Friday, August 6, 2010

Row, Burpees and Bike

Today 1st. WOD 15 burpees, 250m row, 12 burpees, 250m row, 9 burpees, 250m row, for time. Felt good. Total time: 5:45 Done by 6PM.

Inmediately after that I grab my bike and from the studio went to route 63, back to 4 and to town. Felt good and was hard to keep down to hard rate to the 70% prescribed. Since there are hills around here when you climb the heart rate spikes to 80-85%.

2nd. WOd bike 2 miles rest 1 min, bike 4 miles rest 2 mins, bike 6 miles, rest 3 mins, bike 8 miles, everything 70%.

Wednesday, August 4, 2010


We usually talked about training-recovery and nutrition, but last night I didn't sleep more than 5 hours.

Today I started early with a class at the studio, then 3 back to back tele-classes (coach U - life coach).

Went to the YMCA to swim and I decided to brick the 2 WODs prescribed for today.

First WOD 1-1-1-1-1-1-1 dead-lift at 65%. Didn't have the log with me to calculate 65% so I did:

1) 45+90=135lb
2) 45+90+90=225lb
3-7) 45+90+90+90=315lb

Straight to the pool to swim the 400yds at 65%. Felt good to be back in the water. I wish we had lanes at IMLP :)

Still feeling my legs from yesterdays ran with the vest :)


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Tuesday, August 3, 2010


Time invested is not time wasted... :)

Today I switch WODs because of the rain (did not want to bike 40 miles on the rain).

Did the WOD run 400m, 50 squats, run 800m, 50 squats, run 1600m, 50 squats, but with a little spice 20lb VEST (just received from Again Faster). Total time: 20:05

Oh men! That was something else. But fun! I love it! Also used the metronome and the Innov8 (sounds like an infomercial right?)... just keeping track of what I used...

Anyway, went with Juliet to Litchfield Park and ran on the track. Enjoy it and the VEST is something I will try to use when running WOD are prescribed. Just to be more prepare for the next time...

After the WOD we went to the studio and while I used the foam roller Juliet was practicing muscle ups :)

Garmin data:
run 400m, 50 squats, run 800m, 50 squats, run 1600m, 50 squats (20LB VEST) by legassa at Garmin Connect - Details

FRAN @ 65% & 15 MINUTES @ 70%

After a couple of bike rides and recovery WODs this week I'm back to business or kind of...

1st. WOD Fran @ 65%. Prescribed thrusters @ 45lb (bar) and assisted pull ups (red band). Total time 6:46. Pull ups where hard and broke it down in groups of 5.

2nd. WOD I ran 15 minutes toward home, keeping the heart rate at 70%. Uphills the heart rate went a little up (82%)

Felt great to be back. I used the Innov8 to start practicing again POSE.

One of my goals is to workout and train more aware of my heart rate and going all the way in every time.

Garmin data on the run:
15 MINUTES @ 70% by legassa at Garmin Connect - Details