I am an IRONMAN

Skydiving is a hard WOD

2010-08-19T08:45:00.000-07:00

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

TABATA BIKE, BACKSQUATS

2010-08-19T08:38:00.000-07:00

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

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

2010-08-12T13:22:00.000-07:00

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...

Peace.

-

LUNGEES, BURPEES, SITUPS AND 5K RUN

2010-08-11T12:28:00.000-07:00

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.

BIKE AND BURPEES

2010-08-11T12:19:00.000-07:00

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.

Peace.

It hurts... but not enough to quit!

2010-08-09T08:21:00.000-07:00

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.

LANDED ON MY BUTT

2010-08-09T08:12:00.000-07:00

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)

Row, Burpees and Bike

2010-08-06T06:41:00.000-07:00

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%.

DEADLIFT AND SWIM

2010-08-04T17:06:00.000-07:00

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 :)

Peace.

- Posted using BlogPress from my iPhone

inVESTed

2010-08-03T14:40:00.001-07:00

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%

2010-08-03T14:38:00.000-07:00

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

45 minutes EZ ride

2010-07-28T12:11:00.001-07:00

Clean my bike, lube the chain and with the race-wheels still on it, and some of the IMLP stickers still on the frame I went for an easy ride to close the studio and back home.

Felt so good, riding trough the hills and revisiting on my head all the moments that just happened. I feel awesome and wondering why I'm not in pain and walking with a stick... or I know why. CFE!!!!

You're an Ironman now what?

2010-07-28T12:08:00.000-07:00

Drove from Lake Placid straight to the studio to teach 2 privates.

After that I did the WOD of the day.

3X of 10 reps of each push ups, KB swings (35lb), pull ups (with band), GHDs, hip extensions. Felt good, actually afterward felt better that before...

Went home and rest for a while.

IRONMAN LAKE PLACID - RACE REPORT

2010-07-27T18:44:00.001-07:00

I want to start thanking: MAX the best coach ever, my family (Nilda and Juliet who were there the whole day) and my family abroad who follow me trough internet. TriMax Team and friends. Special thanks to Dan Belmonte who introduced me to Team Cindy and gave me this wonderful opportunity.

Wearing this beautiful medal everything feels different so I want to try to remember every single part of this dream (which for moments felt like a nightmare...)

Everything started here while I was watching this...

On July 25th 2009 I decided to do an Ironman after watching Ironman Kona 2008. I google for coach to help to train and I find the best.

I meet with Master Yoda for the first time at the end of September of 2009 and started training in October.

After 5 month of training and 85 pound less, In March I did my first ever triathlon a Half Ironman. I did good and felt great.

Then everything I was training and preparing everything for my first ever Ironman @ Japan. But life, unpredictable, decided that Ironman Japan needs to be canceled and found myself trying to understand what just happened, and now what?

Thanks to Dan Belmonte I meet Christina from Team Cindy who invited my to join their team and be at Ironman Lake Placid.

After months for training last week was really peaceful. I felt in absolute peace and really happy about the whole thing. Arrived at Lake Placid on Thursday, registered and wondering around.

Then I went to Liz and Bullet house (friends who live @ WIllmington, 15 miles out of Lake Placid).

On Saturday I went to Team Cindy breakfast. Great group of people and a lot of good energy. I even (without knowing it) seat my the side of Michael Phelps sister! Then I did the prescribed 20/20/20 from Max house, check in my bike and gear and wait for the big day.

Woke at 2:45am and could not sleep anymore. Was raining and a little cold. My wife and daughter were still sleeping.

At 4am we all headed to town, I was one of the first to get body mark, pump my bike and check everything for the last time. Then went to the swim start.

Little by little the place was getting crowded and crowded, people wondering around like ants and from all over the place. I started to get worried, but still calm.

Around 6:35 Erica and I went to the water and start moving around. Then the first big mistake of mine. I position myself too close to the front group. Waited on the water kicking and wondering what's next...

Then 7:00:00 the race started and I founded myself in Panic mode, people grab my legs, pull me down, swim me over, I swallow half of the lake and the wetsuit started to feel 3 sizes smaller, couldn't breath and for a a while I felt, it's over...

Started swimming chest and trying to calm down, breathing, doing anything to keep it together, nothing seems to work... I started looking for a kayak (volunteers) just in case... then I told myself "you can do this, just put your dam head into the water and start swimming. I did just that, whit a mental image of my wife and daughter waiving for my from the balcony, like everything will be alright, but with other 2,000 + people around was hard, really hard.

First red bouy (turning point) I had a cramp, big one. And immediately started to panic again, but this time with a little more experience I decided to put my head down and just swim, I keep thinking I can do this in 2 hours and 20 minutes, and I was determined to do it.

First lap felt like 1 year or longer. Once on land again I looked at the clock and I can not believe it, 50 minutes! My slowest time ever... run trough the sand and into the water again. Second lap I push harder and seems to work, 36 minutes was the time.

Once I finish the swim part everything was better, the crowd was more scattered and with the help of volunteers which toke my wetsuit of the fun started...

I did T1 outside the tent since inside was to crowded, grab my bike and turn on my garmin... bad luck, even when I charged the night before, for some reason was out of batteries and died before I can even mount my bike.

Was raining constantly and the descent from the high school was crowded. Once on route 73 I felt better and with a feeling of I can do this...

On my way downhill on route 73 I had a blast. While everyone was breaking on the rain, I decided to push all in, aero position and lets rock and roll, what a thrill! Maximum speed all the way down. Was raining hard and the tire thread was not clearing out all the water, but what the hell, now or never...

At Wilmington my daughter, wife and Liz was cheering for me from the side of the road, that gave my extra fuel to keep going.

Firs loop on the bike felt awesome. I still remember really clear when I reach downtown and everybody was cheering, felt so good and emotional, I almost cried like a baby... Then the downhill again and more fun.

When I stopped to pee before the downhills the same cramp that I felt on the swim was there again, I almost felt from my bike, but I was not willing to let that stop me from keep going. So I kind of ignore it and worked!

Changed the GU for 1/2 bananas in the 2nd loop and worked just fine. Felt very good and follow my heart rate all the way, looking to not over do it and just keeping the pace, not to hard just to be able to run as much as possible.

Route 86 towards Lake Placid and last hills was hard. You know you are close but now the run ghost was approaching and the challenge of changing this fun was not something I was looking for...

T2 was slow but I toke my time to go the bathroom, put my snickers and off we go... started good and solid but that don't last long, the cramp emerge again but this time harder. Walk for a little bit towards the aid station. This time I grab cola and pretzles and keep walking for a little while. Then started jogging again and keep going, keep going was what I was all about, doesn't matter how but I wanted to just keep moving towards the finish line.

First loop was super hard, the part from route 73 to the turning point felt long. Then uphill again towards downtown.

Everybody was cheering at telling you how good you look... I did not look good at all, but what you can say more than "thank you"? Matter of fact I can not remember the last time I said "thank you" that many times... All good, people were GREAT! And they look good for real, drinking beer, having barbecues, looking fresh, cheering, etc.

Going out of town felt awful. Just thinking on doing again the 13.1 miles again was not a good feeling, but I was lucky to bump into another guy who was running/walking by my side for the last 3 miles. Mike from Boston BIB # 804. At one point he goes "we should finish together brother", so we started to run 2 poles (electrical poles), walk 1 for the rest of the race. Even in the last mile. Thanks to him the 2nd loop was awesome, felt shorter than the first one.

Everyone at downtown was cheering and the whole thing was unreal. Really. I felt like a rock start and my dream was real.

I run the oval and cross the finish line. Happy as a dog with 2 tails...

I let go Mike and other guy first so I can properly do my celebration at the finish line: 1 squat, 1 burpee & 1 push up. 1 time x time. Total time: 13:23:43

My family was on the tent by the finish line and felt so great to see them with their happy faces. My daughter was still cheering for me.

Max was waiting at the finish line, with a big smile, like he was running. What a great feeling! Master Yoda always present when you need him...

Then is like everything is over and you are an Ironman. That's it? Really?

For moments I feel super happy, but also I feel I can do better, like 13:23 seems way more than I was expecting (I don't know really what I was expecting since I never did it before) but I guess I was expecting to race faster than I did.

I'm happy don't get me wrong is just is like a sub-real feeling... and now 3 days later I found myself looking the numbers again and trying to see what I could done better, how I will do it next time.

Also I can not believe I not sore everywhere and I'm not in a bed for a week. Matter of fact I came from Lake Placid on Monday straight to the studio to teach 2 privates.

Something I know for sure, I need to train harder. I need to improve and I want to do it better. Now that I know I can swim, bike and run for long distances I want to do it faster and better and CFE will be my tool.

Ironman Cozumel, here we go...

20/20/20

2010-07-19T12:20:00.000-07:00

Yesterday I went to Mt. Tom lake (Litchfield-Bantam) to do my 20 minutes light of swimming. I want to say that that lake sucks! why they don't allow you to swim from the shore when lifeguard present?

ANyway, drove to Highland lake and swim from one of our friends dock. Nice and warm water, choppy but nice. Then grab the bike from the lake to Torrington and then ran from there. My wife and daugther help me a lot since they drove by my side in order to keep the transitions as short as possible.
"
After that, I went to Lowes to buy plywood to build my new jump boxes. 36" x 36", went home and built it. Oh men, they lock and feel HUGE! but giddy up, will be fun...

Today I had my first client at 8am to start the ON RAMP program and at 4pm I have my first private. One thing for sure, I will learn a lot from teaching and I love it.

See you all on Lake Placid! I can not wait, counting the hours...

AFF & 5km run

2010-07-16T20:45:00.000-07:00

Today at 8am I was at Ellington, CT starting my Accelerated Free Fall training course. I learn a lot of things and almost jump but the weather was not good enough.

Tomorrow maybe I will be able to do my first AFF jump from 12000. Great stuff.

After a hot day I came home and watched Ironman Kona 2008. Today I realized that I recorded last year on 07/25 which is the day when I will be doing IMLP!!!!! Great!

After watching those amazing images, I went for a run at evening. Not the fastest but on the hills and pushing. Felt good. 5km run time: 33:16 (again not the fastest but finished). Still trying to get my mind around the 26.2 that I will be facing next Sunday!.

It's coming. It's coming and it feels like when you look down from 12,000 feet! A lot of mix emotions...

Now watching the Crossfit Games Live! Amazing. I need to learn a lot of new WOD like the muscle ups! Tomorrow I will hang the rings and try it for sure! Giddy up boys and girls!

10, 20 and 30 rep rounds of box jumps, squats, push ups, burpees

2010-07-16T20:42:00.000-07:00

Did the WOD: 10, 20 and 30 rep rounds of box jumps, squats, push ups, burpees,
at the studio and with my dautgher doing a downsize of it, fun a lot of fun.

Total time: 9:52

The studio look and feel great! Have the first class next week at 8am. On ramp program! Giddy up!

20km bike + Backsquats

2010-07-16T20:35:00.000-07:00

Did the 1st. WOD at morning before the rain visit us...

Hot and humid. From home to route 4, route 63 back home trough route 202.

20km time: 39:01.

Did the back squats late at night after I finish all the details previous to the open house tomorrow. My wife and daughter help me a lot to put all the things on place and clean the place. Thanks!!!!

Backsquats: 3-3-3-3-3: I warm up at 45+45x2 and then did all the rest with 45+45x4=225lb.

Keep the needs below 90 degrees and went really dip! Like it!

3x500 swim & 150 wall balls

2010-07-16T20:28:00.000-07:00

Good swim for the first WOD: 3x500, 75%, 85%, 95% effort, 3 mins rest between
1) 8:11 / 2) 8:13 / 3) 8:37

Did the 2nd. 150 wall ball shots for time after that @ home without a clock.

Open House

2010-07-16T20:17:00.000-07:00

Great Open House at Charym. A lot of people show up at the complex and I had the chance to show my studio/ box to the visitors.

Most of them demonstrated a lot of interest in Crossfit which is really good. The studio is not that big (5 people working out at the same time) but the idea is to don't be big, just be very good.

We will see how it goes. I plan to be there all days...

swim 500, 50 squats, swim 400, 40 squats, swim 300, 30 squats, swim 200, 20 squats, swim 100, 10 squats

2010-07-16T20:15:00.000-07:00

WOD: swim 500, 50 squats, swim 400, 40 squats, swim 300, 30 squats, swim 200, 20 squats, swim 100, 10 squats did it at YMCA early in the morning. Felt good, even when the mom & kids class was going on in the other line.

Total time: 31:49. Tomorrow is the big Open House at Charym and I must have my studio ready to go!

5k run and 10 pull ups, 10 wall balls, 10 push ups, 4X for time

2010-07-16T19:31:00.000-07:00

Did the 1st. WOD at the new studio (almost finish)

10 pull ups, 10 wall balls, 10 push ups, 4X for time. Hard but fun! Time: 7:39 After that went to a Yoga Class.

After the yoga class grab my back pack and run home from the studio since is little more than 5km from door to door. Humid and hot!

5km run time: 31:49 slow but I dit it!

4th of July Bike Ride

2010-07-16T19:16:00.000-07:00

Pride to be an American through naturalization that's for sure.

I like all the opportunities this beautiful country bring to me and my family.

Thank you!

Ok, right to the ride I went from home to Cornwall and back through route 45. I forgot how hilly is Route 45 after Route 7. Rode longer that the 90 minutes prescribed, but all good was fun.

A little tire and sore on the lower back for some reason.

Garmin data:
90 minutes + by legassa at Garmin Connect - Details

Thanks to Erica, time ago we got introduced to the Dehydrator and after receiving it we put it to the test with Juliet and my wife, drying Strawberries and bananas, we will see tomorrow morning how this work.

Run and deadlifts - Sat July 3rd.

2010-07-16T18:40:00.000-07:00

1st. WOD: 5x800mts. 3 minute rest. Run the 800mts at Litchfield park right behind the new studio.

I did it late 9pm and after a long day working on the studio to get it ready for the Open House next Wednesday.

3 first 800mts at the track the rest on the road (Route 202) since the park was closing and I was getting bored.

I'm feeling really tired and doing a lot of things...

After that I did the 2nd. WOD right away with the new bars and weights from Again Faster in the middle of chaos of the new studio. WOD done is the most important part no matter under what circumstances.

1-1-1-1-1-1 Dead lift

1) 45+45x2=135lb
2) 45+45x4=225lb
3) 45+45x6==315lb
4) 45+45x8* fail=405lb
5) 45+45x6+10x2=335lb
6) 45+45x6+10x4=355lb

Should I say Jump or Skydive or both? (Run, box jumps, wall balls and Tabata bike)

2010-07-02T17:20:00.000-07:00

Today was my play day. I went to Ellington, CT to jump in tandem. Kristin my Yoga teacher, college and friend invite my to start taking lesson to get certified. The first step is to jump in tandem.

WOW!!! Loved it! What an awesome experience. To summarize we climb to 11,000 feet and jump. Check the altimeter and at 5,500 signal my instructor and pull the parachute and then land on the zone. I'm still dreaming about it. I want to jump again right now!

OK, back to the training world, I did my 2 WODs back to back when we went home. 1st. WOD 400m run, 30 box jumps, 30 wall balls, 4X for time. Oh men. that was hard. And for some reason lately i'm exhausted. Burned. Tired... I pushed to finish. Not the best time but felt good to finish. Total time:22:40 (24inches box and 20lb wall ball, running on the hills).

Inmediately after that grab my bike, water and went for the 2nd. WOD tabata bike :20 work, :10 rest, 32X, note distance. around the house on the hills on the cyclocross. No legs whatsoever but finished too. That is what is all about. Finish right? Total distance: 3.7miles

Garmin data:
TABATA BIKE (:20 :10) by legassa at Garmin Connect - Details

Swim and Backsquats

2010-07-02T17:11:00.000-07:00

Crazy day.... Receiving equipment, building a platform, painting, picking up my daughter...

Did my 1st WOD at YMCA swim 4x400 80% effort, each rep within 4 sec of each other. Good swim. I need to see my watch to add the times. But I felt good overall.

After dropping Juliet at Gymnastics, I went home to do my 2nd. WOD Back squat body weight, 21 reps, 500m row, back squat 15 reps (same weight), 500m row, back squat 9 reps, row 500m. I felt tired and with just 1/2 hour rest between the 2 WOD, for moments I wanted to call the day, but I manage to finish at 14:20.

After that quick snack and went to a Yoga Class, super intense one. Almost do not finish, but I did it and enjoyed too.

Kristin is a super good teacher and skydiver who invited my to jump... I will do it.

15K RUN

2010-07-02T16:40:00.000-07:00

Monday off and today Tuesday I need to run the 15k. Thinking about it the whole day. I have a lot of things to do. The new gym/studio is consuming a lot of time and I need to finish last minute things ASAP.

Soon I will be posting pictures.

Anyway, I run the 15km at Route 63 (Litchfield). Beautiful sunset and the goal was to finish and I did it. My plan is to keep training and leave aside my goals of being super fast for the moment. The goal is to finish....

Swim and deadlift

2010-07-02T16:26:00.000-07:00

Went to the Y with my family to do the 1st. wod swim 200yd 10 push ups, 20 squats, 8X for time

Nice work out. I like it. Total time 35:34 (Best of 8: 4:21, worst: 4:46)

After that I went home for the 2nd. wod 3-3-3-3-3 dead lifts. I did the dealift with all the weights I have at home (soon I will be using more at the gym...)

1)45+(45x2)+(35x2)=205lb
2)45+(45x2)+(35x2)+(25x2)=255lb
3)45+(45x2)+(35x2)+(25x2)+(10x4)=295lb
4)45+(45x2)+(35x2)+(25x2)+(10x4)+(10x2)+(5x2)=325lb
5)45+(45x2)+(35x2)+(25x2)+(10x4)+(10x2)+(5x2)+(5x2)+(2.5x2)=340lb

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

Preparing the gym

2010-07-02T16:22:00.000-07:00

No yoga or chiropractor today. Working on the new gym/studio. Lot of things in my mind...

Did the run 6x800m, 5 mins rest between at 9pm today. Hard. Very Hard.

First ones at 10mph the last ones at 8:30.

Again, running is not my strong area but working on it.

Row and Helen

2010-06-24T16:34:00.001-07:00

Went to the YMCA for today's 2 WODs.

1st. 1000yds. swim, which I replaced for 5km row since I did not have a lot of time. Also was my warm up for Helen.

19:44 was the total time. Try to push harder but felt tired.

After that I immediately started my 2nd. WOD (bricked) "HELEN". For some reason my watch don't start (maybe I didn't push hard enough the button?) but the thing is I don't know my time, which is not good to track progress or lack of it.

Anyway, was hard to do it after the 5km row. I used the gravitron since was the close machine to the treadmill. Combine my five fingers, with a barbell and running around the gym, was kind of a lunatic doing a workout. But who cares. I did it.

Another long night today... Bellator 23 last show of the 2nd. Season.

Bike, squats and burpees

2010-06-23T18:49:00.000-07:00

Last week at Saratoga for this first part of the season. I will be back on August...

I bring the cyclocross bike again to Saratoga to commute and to train. Commuting and having fun great bike, to train is like pulling a truck on your back, more than that is a great bike and make your legs stronger (I hope so!)

Did the first WOD bike 3 mins on, 2 off, 6X for distance @ Route 9N. First 2 3 minutes felt with no legs and really, really tired. Uphill most of the time. Beautiful day and the route was busy. I felt good but hard to push.

Garmin data:
bike 3 mins on, 2 off, 6X for distance by legassa at Garmin Connect - Details

Immediately after that I check in at the hotel, grab my bike and went to the YMCA for the 2nd. WOD: back squat body weight 3 reps, 3 burpees, every minute on the minute for 15 minutes. I like it! Really! Hard towards the end but felt good. I squat super down and used more than my body weight= 45+(45x2)+(25x2)=185lb.. Sweet a lot!

After the WOD went to grocery store, had dinner on Spring Street Deli (quesadilla) and had a evening ride around the hotel neighborhood. Peace and quite evening. Very nice.

Namaste.

Not speedy Gonzales, but I did it (Run, Push ups)

2010-06-23T11:55:00.000-07:00

Today 1st. WOD 10k run. As I mentioned before, running has become harder lately and I need to make peace with this. I went out to run with the idea to have fun and do not kill myself in the process, after all I can not run like speedy from one day to the other.

I need to return to the POSE, because I'm not even thinking about it when I run. I need to find balance between POSE and having fun running.

The time was really slow for the 10K: 1:05:05. but I least I enjoyed more and little by little I plan to start pushing more again without feeling bad about it.

No stomachaches so the run felt better. Just had water (no electrolytes). After that I did the 2nd. WOD. 100 push ups. Time: 4:05

At the evening I went for a Yoga Class with Maureen. Great class and since not a lot of people at the class felt like a one on one class. Was reluctant at the beginning of the class (felt too tired) by I left with an smile on my face.

Namaste.

Monday, monday... (bike and thrusters)

2010-06-23T11:47:00.000-07:00

I decided to go to my Yoga (Ballet) Class on my tri-bike doing the 1st. WOD 45 min bike

I leave home late so I push it to make it before the class start. Made it. (I will post the results when I sync my Garmin)

Yoga Ballet Class was good and Victoria was great as always.

After that I went home and change to pickup my daughter. At evening I did the 2nd. WOD Thrusters, 75#, 50X for time. Total time 4:03. For a minute I thought I can load more weight but after the first 30 reps I was happy that I didn't.

Was a very good day overall.

Namaste.

Fathers day WODs (Backsquats and 400s swim)

2010-06-23T10:58:00.001-07:00

Fathers day. Good day. Perfect would be to have my kids here or just a phone call from them...

Went to the YMCA and did the 1st. WOD

3-3-3-3-3 Back squat

1) 45+90(45x2)=135lb
2) 45+90(45x2)+90(45x2)=225lb
3) 45+90(45x2)+90(45x2)+50(25x2)=275lb
4) 45+90(45x2)+90(45x2)+50(25x2)=275lb
5) 45+90(45x2)+90(45x2)+50(25x2)=275lb

Goal was to squat low and I did it. Felt good.

2nd. WOD at the pool (with Nilda and Juliet swiming on the other line)!
5x200 swim @ 4 mins rest
3:14 was the averagage time. Warmed up with 400mts. Push it hard or that's why I think.

Namaste.

- Posted using BlogPress from my iPhone

Commuting and 5k Tabata Run

2010-06-19T12:44:00.000-07:00

Today I went to the Yoga Class on my Cyclocross bike. Fun, a lot of fun at Litchfield Hills.

After the class I went to the Chryo and Back home with my bike. Feels good to ride around.

Late at the evening I did the tabata 5k run. I like it!

I did it at the basement, on the treadmill with the tabata lite app on my iphone. I don't know if you can do this in the road. Did you?

Comuting Data:
Home-Charym-Dr. Erin-Charym-Home by legassa at Garmin Connect - Details

Cycling at night

2010-06-17T23:09:00.001-07:00

"Man is most nearly himself when he achieves the seriousness of a child at play." - Heraclitus

That's what I did tonight on my ride back to the hotel. 1:40am, beatifull nigh and great feeling of joy.

I think the key is not to be to serious!

Peace.

- Posted using BlogPress from my iPhone

I NEED TO PLAY MORE

2010-06-17T15:12:00.000-07:00

Today I'm at Saratoga, like the last several weeks. I bring my Cyclocross bike with me to commute to work and around town. Rain all day but at evening stopped so I decided to go to the gym in my bike and then go for groceries and dinner in my bike too.

Oh men, I felt like I was a kid again. I really enjoyed to ride around with my bike. Also I tested the saddle bags putting my groceries on it, the tail of the bike handle it impressible and the whole riding experience was great. Gears flies up and down and because of the tires and frame I was able to go a little of road and on top of some curves. An amazing evening and while reading and thinking I notice that I'm taking the whole training too serious, like I'm training to win, and is not the case.

I think I lost perspective why I'm doing this. Is not an obligation I'm doing it because I want it and even while I need to push at the WOD I also need to enjoy it, not just suffer.

First WOD was 10, 20, 30 Boxjumps, squats, pushups, burpees. I pushed hard, at one point doing the last 30 burpees I felt like going out, like in a weird "zone" black one, and I decided to push it to go beyond what I was feeling or my mind was telling me. Was a good feeling.... finish in 10:24

Inmediately after that 2nd. WOD and since the pool was close I did 2500 mts row (500mts per each 100yds). Finish in 10:29.

I will keep researching "the black zones" looking forward to find the uncomfortable, comfortable and learn to be better in life.

Namaste.

CYCLOCROSS WOD AND OTHER THOGHTS

2010-06-17T15:10:00.000-07:00

Last night I went to bed and read "Ultramarathon Man" and found a couple of very good paragraph which help me in my process to find answers, peace and balance about what I'm doing.

One of them which really reflects what I feel is "... pain and suffering are often the catalysts for life's most profound lessons."

Another quote, not from this book but from SEAN LEFLOCH BLOG "... That is the most difficult part about this training, getting comfortable with the uncomfortable on a regular basis." So true, getting comfortable with the uncomfortable is not an easy task. The mind immediately refuses to go beyond and we need to teach it the right.

Today I have a long day ahead and a long night but I wake up feeling better, mentally and physically.

Went to the gym (cyclocrossing :) to do the 1st. WOD: 21 burpees, 500mts. row, 15 burpees 500mts. row, 9 burpees, 500mts. row. Total time: 8:58

Jump on the bike, went to the office, leave the back pack and hit the road for the 2nd. WOD. bike 3 miles rest 1 min, bike 6 miles rest 2 mins, bike 9 miles, rest 3 mins, bike 12 miles. The cyclocross is a fun bike, and handles awesome, but for moments is just like riding pulling a big truck... tires grip to the road like suction cup and the saddlebags are not that aerodynamic, other than that awesome.

I have fun and push it all the hills climbing hard.

Did the intervals at route 9N. I did the math wrong and in the way out I need to stop at the office with less than 5 miles still to go... run out of time and I was already late for the night show, that's what I decided to call it.

On the way back I toke this picture...

GARMIN DATA:
Untitled by legassa at Garmin Connect - Details

THE DARKEST SIDE

2010-06-16T12:37:00.000-07:00

Lately I've being feeling tired and unmotivated. Every WOD seems to be harder and run is not being fun. I want to enjoy it but for now is just painful to go and run.

Maybe is because I'm not sleeping too much or too busy, but the reality is that everyday I found myself having to do an effort to do the WOD.

I know it will pass, but for know kind of sucks...

1st. WOD: 1-1-1-1-1-1 Deadlift, did it home with all the weight I have 345.

1) 45+(45x2)=90lb
2) 45+(45x2)+(35x2)
3) 45+(45x2)+(35x2)+(25x2)
4) 45+(45x2)+(35x2)+(25x2)+(10x4)
5) 45+(45x2)+(35x2)+(25x2)+(10x4)+(10x2)
6) 445+(45x2)+(35x2)+(25x2)+(10x4)+(10x2)+(5x2)
7) 45+(45x2)+(35x2)+(25x2)+(10x4)+(10x2)+(5x2)+(5x2)
8) 45+(45x2)+(35x2)+(25x2)+(10x4)+(10x2)+(5x2)+(5x2)+(2.5x2)* extra one

After this WOD I went to a YOGA class. Hard, very hard. Felt tight and out of balance and wanting to get out of there. But I hold it until the end.

Went home, grab my snicker and hit the road for the 2nd. WOD. 10K. Did it counter clockwise since I need to head to downtown before LOWES closes, I need DRY ERASE pain for the new box.

Started thinking that will not be that hard because I thought the hills where in the other direction, but I was wrong. Hard uphills. Nice sunset do. Push it and fight my mind almost every step. As I said before running has become hard for me. I need to deal with this ASAP and find peace with running. The last 2 miles I had a terrible stomachache and almost stop couple of times, but I hold it.

The result was not good but not the worst. 1:02

Namaste.

30km (18.6 miles) HOME-118-254-THOMASTON-LITCHFIELD) by legassa at Garmin Connect - Details

2010-06-14T18:11:00.000-07:00

I wake up tired :)

Went to YOGA BALLET with my daughter since she is in summer vacation. Very good class even for Juliet.

After the class we toke a picture for my website (see below).

After that did my 1st. WOD: 30km for time at Litchfield Hills. The new bike fitting is much confortable even at the hills I rode today. Was a little hot and humid but very good ride overall.
30km (18.6 miles) Garmin data:
30km (18.6 miles) HOME-118-254-THOMASTON-LITCHFIELD) by legassa at Garmin Connect - Details

Help to move stuff out of my new box/ studio and the place is being painted... making progress... slow but steady.

After the moving I was sore and tired but have the will to hit the 2nd. WOD.

500mts. row, 400mts run x 5 times. The running was hard. Did it downhill and up. Not excellent splits but I finish. Total time: 22:47

Namaste.

Fueled by sadness

2010-06-13T18:37:00.001-07:00

Usually I don't like to complain and I tried hard to maintain to a minimum the amount of bad thoughts or feelings, but this week was a little harder than usual.

My oldest soon turn 12 years old. He and my middle soon lives in Argentina with my ex wife. I do not see them since May 2009, and I really, really miss them. We've being talking with my wife to bring them for their winter vacation, but since over there is 2 weeks vacation I request have them for 3 weeks and let them do the homework before the return.

She start complaining and fighting around. I tried to not get involve in that destructive relationship but sometimes I can't. Have them here for 2 weeks cost near to 5,000 dollars. That's why I want them to be here as much time as possible because is really expensive to fly them here.

What really make me sad, is the day I called to say happy birthday to my soon he listened her mom yelling at me and what really piss me off was that day both skip school because of the birthday! And then she alleges that if they come here for 3 weeks they will miss school.

Working out usually help me to channel some of this frustrations but this week seems to do not work. I'm feeling sad and overwhelm.

On Saturday I went to cycling concepts to pickup my commute bike a Cyclocross. Dan and his crew fitted and looks really nice. This week I will starting my commute to work here at Litchfield HILLS and @ Saratoga too. Looking forward to see how this will feel.

Anyway, I manage to do the weekends WOD:

Saturday: 8x400m, at best 5K pace, rest 3 mins after each, I did it at home running to the drive way to the street.

1) 1:28 2) 1:30 3) 1:32 4) 1:33 5) 1:35 6) 1:40 7) 1:41 8) 1:45

Hard workout. I had to really push to finish. Running up hill was the hardest part.
My daughter and our friends kid cheer for me and that put a smile on my face and help me to finish.

Sunday:
1st WOD @ 7pm 5-5-5-5-5 thrusters
1) 5 @ 45+25x2=95lb
2) 5 @ 45+35x2=115lb
3) 5 @ 45+45x2=125lb
4) 5 @ 45+45x2=135lb
5) 5 @ 45+45x2=135lb

2nd. Workout
swim 100 yd, 5 push ups, 5 squats, 8X for time (replaced the swim for 500mts. row) since the pool was close and too late to go to the lake.

Total time: 22:47.

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5 burpees, 10 push ups, 500m row, AMRAP in 20 mins

2010-06-10T16:24:00.001-07:00

Today I wake up late and work at my room for a little, finishing the new website and trying to find forces to go to the YMCA.

WOD: 5 burpees, 10 push ups, 500m row, AMRAP in 20 mins: almost 5 laps (300 of 500mts. row)

The schedule at work and training wise is starting to be a very busy. Being away from home 3 days per weeks and starting up the new place is being crazy.

Namaste.

run 400m, 20 burpees, 4X for time

2010-06-10T16:06:00.000-07:00

Long day. Wake up and drive to Saratago for a long day at work.

Left the office at 7pm and was already raining and late for the 2WODs.

I did a pending WOD: run 400m, 20 burpees, 4X for time at the hotel gym in order to at least do something. Total time 14:41

Short but intense, had to concentrate in order to finish. Not too motivated.

Namaste.

Bike (fit), swim and run (wod)

2010-06-08T17:46:00.000-07:00

Last night I have a natural pill to sleep in order to try to test a natural solution pre race day. I think it worked since I wake up feeling I slept better, even when I just slept 7 hours or less.

Today I went back to an old love. Cycling Concepts. Dan is very, very good and that's why the first time (thanks Max once again to introduce me with the right people), I fit my bike over there.

Today I re-fit my bike (actually Dan did it). Longer and wider aerobars stand, higher saddle, spacers on the cranks and on the shoes. Overall improvement Dan told me.

Also I bought an entry level Cyclocross from Cannondale to use it as a commuter when I'm in Saratoga and at home, to save gas and to train even when I'm not training.

After that went to the pool for Juliet's class and to do the 1st. WOD: 500yds.

Warm up with 50yds and then swam for 500YDS 8:13

Then went to YOGA but today the class was canceled. At home I did the 2nd. WOD
20 BOX JUMPS (24INCHES), 20 SQUATS, 20 PUSHUPS, 20 SITUPS, RUN 1 MILES X 2 TIMES: Total time: 22:36. The hard part was run.

\

Namaste.

Moving and WOD (500mts row, 21,15, 9 backsquats)

2010-06-07T19:45:00.001-07:00

Started the day with a VALET YOGA CLASS @ Charym by Victoria. Gentle but excellent stretch for body and also for my mind.

At 4pm. I helped to move out of the way some stuff and garbage from where it will be my new office/box/studio/gym.

My lovely daughter also helped and play too (see picture below).

Then I did a WOD pending from yesterday. Today was my day off (old training plan from IM Japan) but since I had the pending WOD I did it.

500mts. row, 21 back squat (BWT), 500mts. row, 15 back squats, 500mts. 9 back squats.
Started trying with 45+90+70 and felt too tired/weak, then 45+90+50 and finally I did it with 45+90+20. At this point I forget to restart the chronometer so I don't now the final time. Anyway I did just to finish not for time and the weight was not the prescribed one.
I did it to tell my mind even after a long day, moving included(*) I will not give up.

(*) this will be my moving # 40 or maybe # 41. Is not fun to move, even when you started something new. Last year alone I move 2 times my office and the memories are not that good, that's why I may felt tired and stress out, I don't know and I really don't want to spend a lot of tire analyzing it.

After I finish the WOD I receive the new training plan for IMLP. WOW!!!! Max on red bull w/vodka is nothing compare with what the following weeks await for me.

All good, I will keep it up as much as I can, the whole thing is about the journey not the destination... so I will enjoy it!

Namaste.

HAPPY ANIVERSARY

2010-06-07T11:51:00.000-07:00

Today I the anniversary of my old me. One year ago started to change my life for better and I feel so good and glad that I did it.

On this journey I cross my path with one of the best coaches I ever have, Max!!! (Master Yoda).

My life changed so much in this last 365 days, I'm transitioning to a new career which will allow me to evolve and in the process help other people to do it, learning at the same time from them.

I'm happy that I can say I'm part of the TriMax team and I have "friends" like you guys.

I bought myself a present for this anniversary. I weight best, which allows you to increment the weight you put into. When I receive it I will start increments of 2 to 5 pounds per week to return to my old weight :), but this time I will be able to take off the weight in 5 seconds and be stronger than ever.

There are no words to describe how important is to have my life back!

Peace everybody.

Easy Sunday Swim

2010-06-07T11:31:00.001-07:00

I was thinking on TriMax team all day. Waiting for news about the guys!

Today I supposed to do 4x400 but I decided to go for my first open water swim, more since I will be doing "Lake" Placid.

I wait until the thunderstorm alert pass by and swim 15 minutes in and 15 minutes out, pushing a little bit, not that much, just feeling the wet suit, strokes and getting used to the lake, fishes and bottom plant (gross for moments).

I went home and postponed the 2 WOD for tomorrow, was late and felt really tired from all week.

Saturday Bike

2010-06-07T11:31:00.000-07:00

Friday OFF.

On Saturday I went to a YOGA class after a week with no OM activity. Oh Men! I MUST do you YOGA at least 4 days a week. What a difference.

Even when I was stiff as a piece of wood, my body like it. Then I went to the chiro for a quick aligment and more work on my left knee.

After that I did my WOD: 20miles TT. Decided to go to Bristol beacuase I had a birthday party over there.

Total time: 1:03:11. Nice ride, pushing hard on the hills on a very humid day.

Garmin data:
20 miles (TORRINGTON-BRISTOL) by legassa at Garmin Connect - Details

Namaste.

AMRAP & BIKE INTERVALS

2010-06-04T07:36:00.000-07:00

Yesterday was another long day but after the good news about being able to compete @ Ironman Lake Placid, everything was OK.

Hit the hotel Gym because I didn't want to go to the YMCA.

First WOD:

AMRAP 15 MINUTES: 20 BOX JUMPS, 5 PUSH PRESS (70%MAX), 10 BURPEES.
Since I was at the Hotel Gym they don't have jump boxes, did it on a bench, also they don't have barbells, did the WOD with 2 40lb dumbbells.

I complete 7 rounds and 2 burpees.

Second WOD:
4x5K bike, increasing effort, decreasing speed 80%-100%
4 minutes rest in between. Did it on a stationary bike at the hotel.

1) 5km - Resistance # 8 - Time: 9:32
2) 5km - Resistance # 10 - Time: 10:25
3) 5km - Resistance # 12 - Time: 11:01
4) 5km - Resistance # 14 - Time: 10:48

Last one was really hard.

Mental note: I don't want to talk about winter and training on the basement but next time I setup the trainer I will be doing it as hard as possible. The difference between basement or stationary bikes and real life hills is huge.

BACK INTO THE GAME - LAKE PLACID HERE WE GO!!!

2010-06-03T09:50:00.000-07:00

Thanks to Dan "The Man" Belmonte who introduced me with Christine Buckley (Team Cindy http://www.teamcindy.org/) I will be able to compete at Ironman Lake Placid, next July 25th.

I want to also thank again to all TriMax team for all the support!

Back to the game, I feel super happy!

AMRAP & SWIM

2010-06-03T07:15:00.000-07:00

Still keeping up with my training even without knowing exactly what I will do.

Ironman Japan organization keep sending emails saying they will help us but the clock keep ticking and no news so far. I know they are busy solving a lot of issues but I will love them to go through what we are going through to understand a little bit the consequences that canceling an event.

Anyway, I went to the YMCA for my 2 WOD late at evening 8:30pm.

1) WOD AMRAP IN 15 MINUTES: 5 DEADLIFT, 10 BURPEES, 15 SQUATS. Prescribed 70% of 2/4. I didn't remember the 2/4 numbers so I went for 45+ (45x4)= 225lb. I did 9 reps @ 14:45 with 15 seconds left on the clock.

2) Swim 700yds just for fun, keep it the pace but not pushing to much, just to get use the pool again after the tattoo retouch. Felt good, my arms still hurting from the deadlifts/ burpees but good overall.

So far I feel good and keeping up with the hope I will get an slot in other IM.

Again, thank you TriMax team for your supports and kind words.

Namaste.

Therapeutic run & thanks TriMax Team!

2010-06-02T11:34:00.001-07:00

Long day. Started early preparing everything and everybody (Juliet and Hunter) in order to be able to start my drive for a week long trip to Saratoga.

Drive and worked all day editing and producing "Bellator Season Preview Show" for Telemundo.

Hunted every now and then for toughs about Japan.

I'm very fortunate because I have the TriMax team by my side. From emails, blog comments , Max help and DAN "The Man" contacts I feel better already and most important is not dead who fights...

Even when I do not have something tangible I feel positive about it.

Today I had 45 min run, run 22.5 mins in one direction, turn around, note distance.
Started going around in circles like trying to avoid it.

Working late was the perfect excuse. The "limbo" training situation and so many other toughs almost toke over...

But not. Leave the office and start my drive to the YMCA indoor track then decided to go to the hotel treadmill and ended running at 9pm on the streets of Saratoga. Very nice night for a therapeutic run, soul searching, nice music, clouds, stars the road and me.

Is good to be able to run and enjoy it, even when my legs still hurts from the back-squats, thrusters and bike ride...

Total distance 4:84 miles. Not the best time but excellent for my soul.

THANKS EVERYBODY FOR BEING WITH ME!!!!

You know who are your friends when things are not good and you demonstrate to me that you're excellent human beings.

Peace.

Angry, Sad and trying to keep it together

2010-05-31T16:38:00.000-07:00

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.

IF SOMEONE KNOW ANYBODY AT IRONMAN PLEASE HELP ME!!!!!

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 BIKE RIDE: 20:31KM
45 minutes + by legassa at Garmin Connect - Details

Last 45 minutes: 20:29km
45 Minutes bike (ZIPP) by legassa at Garmin Connect - Details

IRONMAN JAPAN - CANCELED

2010-05-31T05:32:00.001-07:00

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

http://www.ironmanjapan.com/en/?p=156

Better than expected (deadlifts and row)

2010-05-30T17:07:00.001-07:00

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!

- Posted using BlogPress from my iPhone

Knee pain and T-minus...

2010-05-30T08:54:00.001-07:00

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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Yoga & Backsquats

2010-05-27T14:58:00.001-07:00

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 http://www.yogasaratoga.com/classdescriptions.php

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.

Shoulder Press

2010-05-26T18:36:00.001-07:00

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
45+50=95lb
45+50+20=115lb
45+50+20=115lb
45+50+20+5=120lb
45+50+20+5=120lb

I tried to push it as far as I can.

Another day, 19 to go...

2010-05-25T11:56:00.001-07:00

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.

Namaste.

LIFE, BIKE & HELEN

2010-05-24T14:34:00.000-07:00

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.

Namaste.

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

2010-05-23T16:58:00.000-07:00

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

PIMPED RIDE & DEADLIFT PR

2010-05-22T16:36:00.000-07:00

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.

1)45+(45x2)+(35x2)=205lb
2)45+(45x2)+(35x2)+(25x2)=255lb
3)45+(45x2)+(35x2)+(25x2)+(10x4)=295lb
4)45+(45x2)+(35x2)+(25x2)+(10x4)+(10x2)+(5x2)=325lb
5)45+(45x2)+(35x2)+(25x2)+(10x4)+(10x2)+(5x2)+(5x2)+(2.5x2)=340lb

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.

Barefoot Running Clinic

2010-05-21T19:15:00.000-07:00

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

Touch up

2010-05-20T10:30:00.000-07:00

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.

Namaste.

HOT YOGA AND ROW BABY ROW

2010-05-19T18:49:00.000-07:00

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.

CINDY NOT MAY ME BLEED...

2010-05-18T18:34:00.000-07:00

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 http://www.crossfit.com/cf-info/faq.html

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)

2010-05-18T08:22:00.000-07:00

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

EXTRACTION

2010-05-17T11:00:00.000-07:00

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...

Namaste.

Yoga, Row, deadlift & Bike

2010-05-17T10:45:00.001-07:00

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

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

2010-05-16T17:49:00.001-07:00

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.

8x100
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!

Tap tap

2010-05-15T09:10:00.001-07:00

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
pushups:24-22-16-15-10-11-12-9
lungees:18-19-17-16-16-17-17-17
situps:16-14-16-14-15-15-15-14

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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RUN AND BACK TO THE POOL

2010-05-13T12:13:00.000-07:00

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

Namaste.

LUNGE BUT NOT SWIM

2010-05-12T19:44:00.000-07:00

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.

Namaste.

INFECTED

2010-05-11T18:27:00.000-07:00

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.

Namaste.

FRAN & MIND GAMES

2010-05-10T17:55:00.001-07:00

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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MOTHERS DAY 20+km

2010-05-09T20:08:00.000-07:00

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

ALL INCLUSIVE SATURDAY

2010-05-09T18:27:00.000-07:00

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

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

2010-05-06T14:34:00.000-07:00

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!!!

Namaste.

WEEK 5, 5 WEEKS

2010-05-06T14:15:00.000-07:00

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...

Namaste.

MY ANGEL & FIRST CLASS I TEACHED!

2010-05-04T16:04:00.000-07:00

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

LAST 10KM (INDOOR TRACK-FLAT) 52:45
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 (www.charym.com) 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.

BRICK WODs

2010-05-04T15:54:00.000-07:00

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.

Namaste.

Yoga & Spring cleaning

2010-05-03T15:03:00.001-07:00

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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LIMITED VARIED

2010-05-01T18:55:00.000-07:00

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...

Numbers:

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

Namaste.

Trip and thrusters

2010-04-30T18:35:00.001-07:00

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.

Namaste.

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HILLY AND WINDY!

2010-04-29T14:20:00.000-07:00

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

Namaste.

NEW TATTOO & BACKSQUATS

2010-04-29T13:53:00.000-07:00

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 :)

Numbers:

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

Namaste.

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ROW, YOGA & SWIM

2010-04-28T07:36:00.000-07:00

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.

Massage, chiropractor, amrap & yoga

2010-04-26T17:43:00.003-07:00

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.

Namaste.

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First D.N.F. @ 13.1 training

2010-04-26T17:43:00.001-07:00

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.

Namaste.

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Ride, family launch and run

2010-04-26T17:42:00.001-07:00

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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HOW LONG IS A BASKETBALL COURT?

2010-04-22T12:41:00.000-07:00

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...

1)45+50=95lb
2)45+50+20=115lb
3)45+50+20+10=125lb
4)45+50+20+10+5=130lb
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...

Namaste.

ENTRY REGISTRATION, AIRLINE TICKETS, HOTEL, TRAINING & SOUL

2010-04-22T12:23:00.000-07:00

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...

DEADLIFTS:
1)45+90=135lb
2)45+90+90=225lb
3)45+90+90+90=315lb
4)45+90+90+90+50=365lb - FAIL
5)45+90+90+90+10=325lb
6)45+90+90+90+20=335lb - FAIL
7)45+90+90+90+10=325lb

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.

60K ON THE HILLS!

2010-04-20T14:10:00.000-07:00

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

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

LAST 60+KM
118-279-202-118-HOME LOOP by legassa at Garmin Connect - Details

SUNDAY WODs

2010-04-20T07:22:00.000-07:00

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

Namaste

Perceptcion IS NOT reality

2010-04-20T07:03:00.000-07:00

2 WOD today. RUN 1 MILES, REST 8 MINUTES X 4 TIMES & 10 TO 1 - BURPEES, SQUATS & SIT UPS

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.

HARD NUMBERS (NOT JUST PERCEPTION)

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.

GARMIN LINKS:

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

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

Inside, treadmill or outside hills & Family WOD

2010-04-18T08:05:00.000-07:00

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.

Namaste.

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KONA DREAMS

2010-04-15T11:27:00.001-07:00

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.

TAXES. DEATH and MAX WODs...

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.

Numbers:

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.

Namaste.

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

Seeking for Mr. Power

2010-04-15T07:58:00.001-07:00

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.

Namaste.

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Choices

2010-04-13T19:08:00.001-07:00

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.

Namaste.

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NUMBERS:

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

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

Just 800

2010-04-12T18:00:00.001-07:00

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.

Namaste.

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