Friday, April 30, 2010


How far are you prepared to go and what are you willing to sacrifice for what you believe in?

Don't tell me...Show me.

WOD: 4/30/2010

Panda vs. Cricket Challenge

5 Rounds for Time:
5 Handstand Push-ups
50 Double Unders
15 GHD Sit-ups
10 Burpees
5 Chest-to-Bar Pull-ups
Unfortunately, I wasn't able to do the challenge today. I will do it tomorrow instead. Chris had me do the Spartacus Workout:

3 Rounds AMRAP
60sec sets of each exercise
1)Goblet Squats (1.5 pood)
2)Mountain Climbers
3)Single-Arm Dumbell Swing(1 pood)
4)T-Pushup (25lb dumbells)
5)Split Jumps
6)Bent Over Dumbell Rows(25 lb dumbells)
7)Side Lunge w/ 25 lb dumbells
8)Pushup Position Rows (25 lb dumbells)
9) Front Lunge with rotation (1 pood)
10) Push Press(25 lb Dumbells)
2 minutes rest between rounds

Thursday, April 29, 2010

5k Win

WOD: 4/29/2010-Song of the Day

10x30sec Hill Repeats(1min rest)

2009 Crossfit Games Triplet
8min AMRAP
4 HSPUs (On paralettes)
8 KB Swings (2 pood-70lb)
12 GHD Situps

5 Rounds + 4 HSPUs and 8 KB Swings

Notes: The morning hill sprints went well. I started off with some jump roping and some drills and then headed out to the road in front of my house that has a solid grade to it. I went to the middle of the hill so that I would right into the slope as soon as I started. I estimate the sprint was about 150m each time. I really focused on keeping my body inline and continuing to fall and pull, rather than pushing up the hill and taxing my quads. This afternoon, I visited Crossfit Westchester. I have been looking for a box to train at (black box, metropolis, stamford), and I think I found it. Located in White Plains (About a 10min walk from the train station on Hamilton Ave.), Chris was very receptive to my needs as an athlete. He explained the workout space and the class setup he currently has. Though the box has only been open for a short amount of time, the members are starting to flood in. I am excited to really be able to push myself in an awesome workout environment that will allow me to better myself as an athlete. He didn't have the rings set up yet, so I couldn't do Nate. So I figured, lets up the anti. I decided to do the triplet from last year's games instead. Boy, did that suck. The 2 pood KB is monstrous! It ways about half of me! I judge a workout on how fluid it is; the less downtime the better. This is one of those workouts. Good stuff. Off with CFE tomorrow, but am WODing.

Sean LeFloch Crossfit Westchester Member

Music to get you going...

Wednesday, April 28, 2010

WOD: 4/28/2010

Swim Time Trial: 600m
Goal Time: 8:30
Time: 8:40

Notes: Swim went ok today. The form was not as good as Saturday. Also, my body is crushed from the last couple days of intense two-a-days. I am going to up my carbs and fat to compensate for the intense training.

Tuesday, April 27, 2010

WOD: 4/27/2010


3 Rounds for Time:
12 Jerks-135#
36 Airsquats
12 Toes to bar

Time: 9:30


40k Time Trial
Goal: Avg. 21mph
AVG SPEED: 21.0 mph
Notes: Boy am I wiped! After yesterday's heavy squat day (and only 5 hours of sleep) I woke up this morning and visited Crossfit Metropolis. This is the second box I have visited in NYC in my quest to find a home. I met the box owner Eric, and he showed me around his box. A roughly 2000-3000 sq.ft. open space on the third floor of a repair shop. When you think of a box in NYC, you don't expect a place like this. High ceilings, tons of space, and when you walk up the slightly rusted steel staircase, you know you are in for a solid workout. The program today was great, although my rear deltoids and rotor cuffs have been killing me lately from so much power cleaning.

I saw that there was a tabata workout on the mainsite of CFE, but I wanted to up the ante and crush a 40k time trial on my bike. It was a cold day up here in the northeast, and the wind was howling, so I figured I would send this nasty weather on its way and make room for the sunshine for the rest of the spring and summer(supposed to reach the mid 80's this weekend!) With all the CFing and heavy lifting, I was pretty pleased with my performance on the bike. Especially the final 7k or so. I have to remember to continue to the pedal stroke. I have a tendency to get to the top of the stroke and smash, then stop the motion rather than perpetuating the stroke into the next. I will work on some drills to try and smooth this out. Looking forward to tomorrow's swim, and a day off from anaerobic strength and conditioning!

Lance...KONA 2011(To all of those who think Lance is a fake, and he is using PEDs, this is Lance at 18 years old. Accept that he is the best cyclist ever and a freak, and stop HATE HATE HATING!

WOD: 4/26/2010


5 x 5 Back Squat 85-90% (180-240)sec rest between sets

Weight: 225#

Rest 5min

3 Rounds for Time

10 Jump squats

15 Double unders, Unbroken

Time: 2:00
Notes: My legs were sore today from the sprints from last night, but I was looking foward to seeing how my squat was progressing. My PR squat is 245, so I though 225 would be a good test. It was a battle every set! AWESOME! The metcon was short, but after doing those heavy squats, it was brutal. My legs were like jello. I was able to push through though, and with my new jumprope(complements of the Tarahumara Bear) I crushed the WOD. Tomorrow, I am going to check out Crossfit Metropolis for an early morning WOD.

Monday, April 26, 2010


I have decided to kick my beloved coffee until at least my race. "Why" you ask. I have always had trouble sleeping, and now that my diet, training, and sleeping quarters are in order, there must be something that is stopping me from getting a restful night's sleep. I believe I have high cortisol levels, and with the stress that I put on my body from training, I think the addition of caffeine is like putting gas on the adrenal fatigue fire. I plan on going 14 days without coffee, and I will keep track of my sleep and training throughout, to see if it is working.

I am a little scared of quitting coffee. On one side, coffee boosts energy and tons of antioxidants etc., and I have been using it for a while to improve performance. If I give up coffee, I could be giving up what has been keeping my training going. On the other hand, if I am able to decrease my stress levels and cortisol, and improve my sleep, then I think I will be able to increase performance by getting enough useful sleep. I have always been a believer in the fact that if you don't get good sleep, all the training in the world won't do you any good.

There is the addiction side to coffee as well. I love the taste and the way it makes me feel. I will have to get over my love of coffee. This is going to be tough!

Sunday, April 25, 2010

WOD: 4/25/2010


7 Rounds For time: Use a pair of 1 Pood Kettle bells or 35lbs dumbells

7 Reps, Overhead, anyway, Press, Push press or Push Jerk

7 Reps, Hang Squat Cleans

7 Reps, Lunge steps, bells in rack position

7 Reps, Swings

7 Reps, Burpee Dead lifts

TIME: 22:30


10x 110m repeats (90sec rests)

TIMES: 15.50, 14.84, 14.69, 15, 14.34, 14.11, 14.13, 14.15, 14.17, 14.19

This confirms that basketball players are most the most athletic professional athletes....

WOD: 4/24/2010


800m swim
Goal Time: 12:00
Time: 11:57

Notes: Today was a big breakthrough day for both swimming and running. To swimming first. I was noticing in the past few weeks that my lead arm was very deep in the water. Though I tried to keep it closer to the surface to reduce drag and to set the elbow early, and high, it didn't seem to be working. The reason why, as I learned, was that I was over rotating and stacking my shoulders. I worked on figuring out the sweat spot by floating on my stomach, and rotating until my shoulder was exposed enough to get my elbow out of the water. This allows for the most flotation, and coincidentally, less drag.

As for running, I was having trouble falling. Yes falling. I was breaking at all different spots of my body(hips, neck, etc.) and it was not allowing me fall to gain speed. After my swim, I went out to the parking lot barefoot and decided to figure things out. My cue was leaning from the ankles until I was losing balancing, then start pulling. What I felt was an upright torso, with hips underneath, and perpetual falling. Big breakthrough, felt great!

Friday, April 23, 2010

Video of the Day

Videos to Give You Chills....

BTW....If you wondering what the song was in the background its called Auto Rock by Magwai. It was on the Vice City soundtrack.

Song of the Day

Music to get you going....

I hope this song isn't already played out on the radio yet...

WOD: 4/23/2010


10x 1/4 mile sprints(Rest 5times the length of the sprint)

Notes: Didn't like this workout. If you you are on the road, their is too much variability in the slope/terrain that one sprint takes :33 seconds, and the next one takes 1:00. 5min break between sprints...BORING! CFE, do yourself a favor and drop this workout in the DELETED folder.

3 rounds for time:

15 Hang Power Cleans

15 Burpees

Notes: Hoping to drop in at Black Box NYC for the WOD. David Lipson crushed this workout in 2:57. I am hoping for a sub 5min.

Thursday, April 22, 2010

WOD: 4/22/2010


OHS: 5,3,3,1
Weights: 115#, 135#

6x2 Snatch (on the minute)
Weight: 95#

Rest 10 min

5x30:30rest kettle ball swings w/ 1 pood

Notes: Didn't complete the entire OHS squat routine because I can't go down and keep my chest up to stabilize the weight. I am wearing flat converse's, but next week I am going to be getting weightlifting shoes, so they should help. I still have to work on the weaknesses in my posterior chain, along with the inflexibility in my ankles and shoulders so that I can support the weight with an upright chest more easily.

Song of the Day

Music to get you going....

Figured this song kind of fits the whole earth day thing since these guys are notorious for promoting animal rights, strict veganism, and are active members of PETA. Goes to show, you can be hippy bastards and still know how to rock...HARD!

Wednesday, April 21, 2010

Video of the Day

Robb Wolf!!!!

Paleolithic Solution Episode 24

WOD: 4/21/2010

3x(50y,100y,200y,) Rest the time it takes to complete the previous set
Times: Set 1): :35,1:21, 2:53
Set 2): :37, 1:22, 2:53
Set 3): :37, 1:21, 2:49
Notes: My form was a little off today, but it seems my conditioning is better, because I can maintain the same speed, even though my form is off. At some point this week however I going to get a technique swim session and technique run session in, just to get back to basics.


Dead Lift: 5, 5, 3, 3 Rest (90sec) between lifts

Weights: 245#, 260#, 275#, 290#

Rest 3min

Split Jerk: 3, 3, 1, 1, 1 Rest (180sec) between lifts

Weights: 155#, 170#, 180#, 185# 190#, Bonus Set: Fail at 195#

Rest 10 min

5 rounds

hold breath for 30sec-1min (subtract this total time from workout time)

15 pull ups, 15 push ups, 15 sit ups, 15 squats
TIME: 7:23

Running Shoes: K-Swiss K-Ruuz

I recieved my new K-Swiss K-Ruuz racing flats today, compliments of the K-Swiss booth at the Nautica South Beach Triathlon. When I took them out of the box, I couldn't believe how light they were (only 6.5 oz). That is almost half the weight of my current trainers (Asics Gel Nimbus 11-11 oz.). They have a flexible forefoot, but a stiff heal that allows for some support, but you are essentially running barefoot. They are super breathable, and have vents on the bottom to allow for sweat to trickle out when the pavement heats up. Good idea since a light racer becomes heavy as soon as you start sweating! You better have flawless technique while wearing these puppies, cause they will shred your feet. I went for a 10k in them(not so smart), and my form was a little off yesterday, so I was a bit banged up afterward. I survived though. Though I got them for free, they are only $85 online, cheap compared to the other racing flats out there. I can't see these shoes lasting more than 100 miles, so I will reserve them for races, and workouts leading up to races. All in all, a pretty cool shoe.

Tuesday, April 20, 2010

WOD: 4/20/2010


2x15min Cycling(2min rest) Maximum Distance
Set 1-5.22 miles (20.88 mph)
Set 2-5.2 miles (20.8 mph)


10k (First 5k at 85%, Second 5k at 95%)
Time: 39:58
Splits: First 5k(19:30) Second 5k(20:28)
Notes: Form was off today. Need to do some barefoot running and some film work to see where the flaws are coming from. I don't feel the same effortlessness that I had a week ago. I feelt my foot pulling back as I try to pull it up to my butt. hmmmmmmmmmm

Monday, April 19, 2010

WOD: 4/19/2010


3 rounds for time:
4 Handstand Pushups
10 floor to over head (135#)
12 burpees

Time: 5:47

Notes: Today I went for a bike refitting in Westport, CT at Target Training. I have been there before, inquiring about coaching, and saw that they had legit facilities and faculty. I was looking to do the RETUL bike fitting, which would cost $300, but the dude Jeff that was fitting me suggested I do a conventional fitting first, and then come back a month later after I am fully adjusted to the changes. Otherwise, the RETUL data might be skewed because I wouldn't be used to the fit. The refitting took about 45 minutes, and cost $150. Jeff repositioned my cleats for a more neutral rotation, lowered the seat a bit to decrease the knee angle on the down-stroke, thereby increasing the recruitment of the glute and hammy. He also brought aerobars down to compensate for the lower seat, and brought the saddle forward so that my sit-bones would be on the wider part of the saddle when I am in race mode. All in all, I feel more comfortable, but the proof will be in the ride tomorrow morning

Afterward, I thought I would drop into the local box, Crossfit Stamford (This is about a 30minute ride from my house, as local as it gets!) It was my first ever class, but I kind of knew what to expect. They would teach the exercises using light weight and then we would get into a WOD. Crossfit Stamford has some solid facilities and a great team atmosphere. We did the WOD in heats, so I was paired up with a stranger but I didn't mind. He was a good dude, and former football player who was trying to get back into shape. When my turn came, it felt like the moments before a lacrosse game while I was in college. Let me tell you, I have done probably close to 75 WODS since I started Crossfit, but the feeling of competition cannot be replicated on your own, or in a Globo Gym. It is awesome and you achieve so much more than you thought was possible. I went harder than I ever did in a WOD, and I felt it afterward. Nothing has got my heart going like what I did today...never! It was awesome. I always thought that I was too fit for Crossfit, that my muscles were the limiting factor, not my lungs and heart. Believe me, today showed that you can push even harder when eyes are on you. Now that I am addicted the feeling, I might have to jump in and join a box! Since I missed the CFE WOD today due to the bike fit, I will do a bike in the morning, and a run in the afternoon.

Sunday, April 18, 2010

WOD: 4/18/2010


12x2 Front Squat @ 70%(155)
Every minute on the minute

10 min Rest

3 Rounds for Time:
10 clapping push ups (unbroken)
10 1.5 pood kettle bell snatches/each arm (unbroken)
10 toes to bar (unbroken)

Goal Time: 6:15
Time: 5:31

Notes: I was extremely sore getting to the gym. I think the last week has finally caught up to me. I only raced 7 days ago. I also worked last night and got about 5 and a half hours sleep, so I was running on fumes when I rolled into the gym. I was looking forward to this workout though, so I manned up and got the job done. I was going fast on the push ups and snatches, but the toes to bars were brutal on my already beaten up hands. I need to spend some time learning how to string those together to create more effective workouts. I have come to realize in the WODs, you can bring all the intensity in the world, but if you don't have the skill and technique to complete the movements, it really limits your workouts.


Saturday, April 17, 2010


Today was the town 5k run, so I thought what the hey, come out and support the place I call home. There were about 100 runners on this damp and cold early spring morning, but spirits were very high. I felt surprisingly fresh getting to the start of the race, and after the starting horn, we were off up the first of a set of steep inclines. I stuck with my Pose Method Running the whole way, and it definitely helped climbing the steeper hills. The problem is, I can't maintain the Pose going down the hill. I think its because you are just moving too fast and the legs can't keep up. All in all, it was a fun morning and its for a good cause...TO SUPPORT YOUR LOCAL COMMUNITY!!!!

5k Time Trial
Goal: 18:00
Time: 19:30

This afternoon, I will complete the WOD:

Every minute on the minute for 10 minutes:
2 L-Sit Pullups
4 Strict Pullups
6 Kipping Pullups

Notes: This workout was brutal on your hands and forearms.

Friday, April 16, 2010

Song of the Day

Music to get you going...


1500y TT: Swim

GOAL: 22:00
Time: 23:00

  • Lance's new TT positioning

Thursday, April 15, 2010

Song of the Day

Music to get you going...

The Temper Trap - Sweet Disposition (Music Video) from Moop Jaw on Vimeo.

WOD: 4/14/2010


9x1min running intervals

Notes: Held 330m for all but one of the sprints. The 2min of push ups at the end were brutal! I have noticed that my running continues to become more consistent, but the glaring fact that I have to continue to strengthen my hamstrings is always present. Tough WOD later today, can't wait!

4 Rounds for Time:
2 reps 15ft. rope climb(scaled to 30 jumping towel grip pullups)
8 reps hang cleans (140#)
50 Meter Lunge

Time: 13:00

Notes: I am getting fed up with working out at _ _ Sports Club. It is an absolute joke in there with people standing around, getting in your way, and jumping on bars or pull up stations when you obviously see another person is using it. It pisses me off when I am considerate enough to look around, and maybe ask someone if they are using something, but no people just take. That's it, next time a member or a personal trainer jumps in the way of my WOD, it's on! Let all be warned!!! Humph.... Now that I got that out of the way, the cleans were tough, I would have rather done real rope climbs, and next time I will weight the lunges. Can't wait to get my bike back tomorrow for the Time Trial!!!

Wednesday, April 14, 2010

Paleolithic Solution Episode 23

WOD: 4/13/2010


Shoulder Press 1x3 @ 90% (125#)

Rest 2min

Push Jerk 1x3 @ 85% (160#)

Rest 2min

Split Jerk 1x3 @ 80% (175#)

Rest 5min

For Time:


Sumo Dead lift High Pull 95lbs

Wall Ball shots 20lbs 10ft Target.

Time: 5:55

Notes: Today's lifting went well. The lower reps higher weight doesn't seem like much, but I definitely feel myself getting stronger. It was my first day doing split-jerks, so I wasn't expecting much their. The met-con was ok. I don't care much for sumo-dead lift high pulls since they don't really translate into anything practical (and it causes my shoulders to impinge). If I see SDHP's again, I think I might switch it to snatch grip high pulls instead. Wall-ball shots are getting easier. I think that is because I have been focusing on strengthening my posterior chain, doing tons of squats facing the wall, and overhead squats with PVC, focusing on keeping the chest up, and pulling to the bottom.

Tuesday, April 13, 2010

WOD 4/13/2010


  • 5 Total Rounds.

  • 30sec on,20sec off: Move from one exercise to the other in this order.

  • Double Unders

  • GHD Sit ups

  • Push ups

  • Seated Box Jumps. Sit on 12" box ,Jump up onto the 30" Box.

  • Kettle Bell Swings 1.5 pood.

Total Reps: 495

6x2min All-Out (1min Rests)
Distance: 150y for each interval

Notes: Travel killed me today. I didn't get out of the airport until 1pm, and I still had 2 hours of travel to go. Excuses aside, the WOD today was solid. I had should have scaled the DU's since I am not proficient in them. That kind of slowed down the whole workout, but it did the job. Also the fact that the jump ropes are terrible at my gym. I definitely think it is worth it to get a good rope. The CFE WOD was tough for me today. My lats and triceps are still killing me from the swim on Sunday, but I pushed through and tried to focus on my form: high elbow on the catch and keeping my shoulders as parallel to the surface of the water as possible. I am going to take an off day from CFE tomorrow, and just do the anaerobic conditioning WOD. Later.

Monday, April 12, 2010

The Day After...

After a full afternoon and evening of gorging on food that no paleo-athlete would eat after my race, I caught up on some much needed sleep. This morning however, I woke up hung over from the sugar comma that I put myself in by eating a construction helmet sized sundae from Kilwin's in Boca Raton,FL (which is one of the greatest ice cream parlor's/candy stores in existence).
Once I got some caffeine in me this morning, it was off to Crossfit Delray Beach to recover from yesterday's race. To be honest with you, I felt really, really good; like I did not torture my body for over two hours the day before. I loosened up with some GHD situps and hamstring extensions, kettlebell swings, and technique oriented air squats. Once I got the blood and sweat flowing, I threw on my lifting shoes and racked some weight for overhead squats. Let me tell you something, if you don't have a pair of lifting shoes, invest in a pair and thank me later. They allow you to maintain proper technique while increasing the weight. Let's be clear though, you need to work technique with bare feet before you strap these babies on, but when you do, you'll immediately feel the difference.
I did 7x1 OHS, starting at 135# until PRing at 165#. PRing is always a great feeling, but the day after a triathlon is just icing on the cake. One month until my next race. My sights are now set on the Florida 70.3, qualifier for World's.
For tonight I gorge on my last night in beautiful Delray Beach, FL. Two of the best sets of words sets the mood for tonight: (all-you-can-eat) and (blue-crab). Can you say,"Delicious?"

Sunday, April 11, 2010

Race Day

Today was my first race of the season. I got about 3 hours sleep last night (which is spectacular for me). Unfortunately, I consumed too much Natural Calm last night in attempt to get to sleep and had to sprint to the bowl in the morning. I had a solid Paleo breakfast: 6 eggs(3 whole eggs/ 3 whites), 1 cup carrots, and 1/2 cup coconut milk, and a cup of coffee. I was still hungry afterward, but I would rather been hungry than too full. The drive down to the course was roughly 50 minutes, so I hit the road at 4:50 am. I arrived and parked on washington blvd. around 5:45 am. I brought my gear and bike over to the transition area, about 3 blocks total, not bad at all. The darkness was broken by the lights from video cameras on professional triathlete Chris McCormack. I have watched Macca plenty of times on TV, but as we all know, seeing professional athletes in person is a cool experience. He is a pretty tall guy (6'1"), gangly limbs, but he looks like an athlete. I don't imagine he can squat his own body weight, but his physique screams triathlete.
I setup my transition area and did a light Crossfit warm-up to prepare myself for the race. I am not going to lie, doing air squats and lunges in from of spectators makes you look like a complete wacko, but hey, it works for me.
Fast forward... I am toeing the line in front of a frothy white capped ocean. I was tempted to jump in before hand and thrash around, but that wasn't going to do me any good. Not only would I not go faster in the race because of it, it would probably shake my confidence. The tide was like an old man trying to send back a bowl of soup at a deli. Some cheesy celeb sang the national anthem, and 3...2...1....BANG! There was a mad rush of flailing arms, high elbows, and sea water spraying in my face. When watching the ironman broadcasts on NBC, they liken the start of the race to being in a washing machine. Well I can attest to this analogy. This was the hardest swim of my life. The conditions were terrible, siting was limited, and it felt like every stroke got me nowhere. I tried to stay relaxed as possible, and not expend too much energy. What was I going to save, maybe 2 minutes trying to crush this leg? That would have blown my engine way too early, and I knew the wind that was causing these white caps was going to effect everyone on the bike course.
I got into the bike leg and I soon realized that a belly full of seawater was not going to be my friend for the rest of the day. I instantly starting have wet burps that left a salty taste in my mouth, but I decided to start hammering out a solid pace and let the seawater in my intestine run its course before I put anything else (water or accelerade) in my stomach. I starting picking off the swimmers that passed me in the water, while fending off anyone who made a charge at me from behind. Once we got over the first causeway, the winds kicked up, and it was like pedaling through hummus. I stayed conservative through the headwind, and went into overdrive when I caught the tailwind.
Coming into the last km on the bike course, I downshifted, spun my legs out, and stretched a little bit, preparing myself to throttle the 10k run course. I had a pretty smooth change-over, and I was out of transition, putting to use my new found running technique. Will it hold up? Will I hold up?
The questions were answered when I put up splits of 6:20, 6:30, and 6:07 on my first 3 miles. I leaned throughout each stride, and continue to lean! Not leaning back when I cycle each stride, continuing to pull up, not pull through. At mile 5, I told myself to leave nothing on the course and lean and pull as fast as I could for the remaining 1800m. It was like being on the C2 rower, with each pull bringing you closer to the finish. I heard the crowd in the distance and I knew I was close. In the book Open, Andre Agassi talks of the two pulls. In the beginning of the race you are pulled back to the start line, back to your comfort zone. When you are toward the end of the competition, you are pulled by the finish line, pulled to success. I felt that today, even though the last 300 yards were in soft sand! I ran through the shoot, with the bleachers full of cheering fans, and they announced my name and hometown, and I was PUMPED. As I crossed the finish line, the familiar feeling of muscular fatigue was replaced by a surprised feeling of freshness. I felt great. I instantly thought of the philosophies and training that I had been doing, and the nutrition that I have stuck to. Though it has only been two weeks of CFE, this must be a step in the right direction.
I finished 1st in the 18-24 age group, 20th overall, and 13th without the elites. Not bad for a tune-up race and no taper whatsoever (I did dead heavy dead lifts and all-out bike sprints 2 days earlier). For the rest of today, I will enjoy myself. Take in some gross, fatty, and delicious calories, and sit back and watch the Masters. Chapter one in the endurance project, complete.

Abrasion from wetsuit velcro...ouch

Saturday, April 10, 2010

Saturday 4/10/2010

It's the night before the race, I have taken the time to pack my stuff, and I have a pot of coffee ready to go. I have a solid meal in my belly, and have taken my natural calm, so I am ready for a good night's sleep. I am feeling pretty good about my chances tomorrow of doing what I know I can, and that's running a solid overall race. I am a bit worried about the roughness of the ocean, but if I have to deal with it, everyone does. Aside from that, all 3 techniques feel sharp, and above that, I feel strong. CFE test 1, 10 hours away.

Friday, April 9, 2010

Tarhumara Bear

Thought a clip of the Tarhumara Bear doing what he does best will boost everyone's spirits.

WOD 4/9/2010

  • Jump Rope Barefoot 8 min., mixing in variables of DU's, Cross Overs, single foot, running.

    5 - 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.

    3 Rounds of:
    1.25 X BWT Dead Lift x 15 reps
    20 Box Jumps - 24", whole foot on the box."
    Draw a take off line 3ft from the box to start each jump".
    90 sec rest between rounds

TIME: 8:33

Bike: 1min on, 1min off, 1min on, 50sec off, 1min on, 40sec off, 1min on 30sec off, 1min on 20sec off, 1min on 10sec off, then go back up the ladder until you finish with 1min on, 50sec off, 1min on.

Avg. Speed: 39 km/h,38 km/h, 38 km/h, 37 km/h, 37 km/h (into headwind)
49 km/h, 48km/h, 49km/h, 48 km/h, 49km/h (with wind)

Notes: Today's WOD went well. I was a little apprehensive going into this workout since I am only two days out from my first race of the season, and I was going to do some decently heavy deadlifts. but according to CFE, their is no taper period. I have embraced this idea since I feel like I lose my sharpness the week before a race, rather than peaking. I am prepared for the race sunday, and I feel my cycling, running, and swimming techniques are honed. Tomorrow I am going to jump in the ocean and loosen up/ get used to swimming with my wetsuit. Other than this, I am going to put my feet up, do some light stretching, and hydrate. First test of the season is 48 hours away!

Thursday, April 8, 2010

WOD 4/8/2010


  • 1000m row
  • 50 thrusters(45 lbs)
  • 30 pull-ups
Time: 6:52

Power Snatch
  • 5x1 (85,90,95,100, PR:105)
Notes: Today I decided to make up monday's day off and get in some good olympic lifting work, and then try a new benchmark workout, Jackie. My man the tarahumara bear posted a solid time the day before so I had something to gun for. Though the time was not near what the bear posted, I felt I had a great workout. Special thanks to the Delray Beach Crossfit for use of their facilities, and very special shout out to the Hoch, who missed his PR clean and jerk.

Run: 5x2:30 sprints (sorry didn't know the exact distance, only had "")

Notes: Worked on form after the workout with the "bear". Noticed I am plantar flexed out in front of my GCM. What boggles my mind is that when I take my shoes off and run barefoot, the plantar flexion disapears, along with the overstride. I have attached the video of my progress.

Wednesday, April 7, 2010

New Robb Wolf!!!!

Paleolithic Solution Episode 22

WOD 4/7/2010

  • 12min AMRAP
  • 5 Thrusters 105lbs
  • 7 Glute Ham Raises
  • 9 GHD Sit ups
    Rest 5min
    5min of Muscle Up Practice.


Notes: Not my most favorite WOD in the world. The thrusters I am cool with, but having to jump into my self made GHD apparatus and then flip over for the situps. Really killed the workout.


  • 5x200y (30sec rests between sets)

Times: 2:52, 2:57, 2:56, 2:56, 2:57

Notes: Solid workout. Great threshold workout. Had a good dose of technique before hand, working on the catch, shallower hands, and keeping a good head position.

Tuesday, April 6, 2010

WOD 4/6/2010

  • Dead Lift 5x1 @ 95-100% New PR or Fail.Rest (240sec)
  • Between Lifts Rest 5-10 min

WEIGHTS: 245,255,265,275,PR:285

4 Rounds For Time:

  • 10 Kettle Bell Swings 1.5/1 Pood. Russian Swings with active Pull down. Move the bell as fast as possible.
  • 10 Burpees, Max Height Jump on each Rep.

TIME: 4:13

NOTES:Took advantage of a weekend of dead lifting technique critique and hit a PR. I'm not going to lie, I was a bit nervous grabbing the bar, fearing that my lower back would give out, but staying in good posture really allows the glutes and hammys to do the work, not the lower back. The MetCon was good. Just enough work to get the heart rate really going, and the sweat poring. Solid time, and again, the form I learned at the cert has really helped my KB swings.

Running Technique

I am always trying to improve my technique, and after the run the other night, I felt like something wasn't clicking. I decided to hit the track last night and do a bunch of drills and get myself on camera to see what was going on. In the "Before" video, it seems I have regressed to the push-off style that I am used to. There is extension out the back and I am landing in front. After going barefoot, I realized what was going on. My stride was way too long, and I wasn't continuing the fall. Each step was a deliberate push-off in the "Before," rather than a continuous motion like when I go barefoot. "After" shoes less vertical oscillation, a more smooth and continuous cadence, and a better body line. Is it perfect? Far from it, but I have located some of the problems that have been hampering my speed.

Monday, April 5, 2010

My First Triathlon

I remember around this time last year, I had my first triathlon. Although it is nice to reminisce about past performances, I think it is vital to use past experiences to enhance future ones. So here is a brief list of things I learned from my first season, that any newbie can definitely use:
  1. ALWAYS KNOW THE COURSE: In my second triathlon, I ended up passing the entrance on the bike course and road an extra 2 miles before realizing what I had done. Make sure you read the maps well, and either ride the course a week or so before the race, or at least drive the course the day before.
  2. WHEN ALL GOES TO HELL, REMAIN CALM: After the disaster on the bike during that race, I worked my self up so much that I completely bonked in the first part of the run. Murphy's Law rules in the racing domain as well, "All that can go wrong, will go wrong." There are two ways you can alleviate this: 1) prepare for the unexpected during training. Practice changing flat tires; practice sharp turnarounds, practice losing your cleat at speed and re-clipping; Practice grabbing water on your bike, Practice finding your bike in crowd, train in all weather conditions!!! If you have trained for unexpected, you will be in good shape come race day. 2) Except the fact that you can only control what's in front of you: Potholes, traffic, slow bikers, warm Gatorade, sharks, and overzealous fans are things that you have no control over. Don't waste your energy on things you cannot control. Focus more on the things you have control over, and you are guaranteed to be more successful.
  3. SET HIGH GOALS: Michelangelo once said," The danger in life isn't setting your goal to high, and failing to achieve it; it's setting your goal too low, and being able to reach it." You should translate this into your racing strategy as well.
  4. ALWAYS TRY EQUIPMENT BEFORE RACE DAY: This concept is pretty self explanatory, but you should never go with something that you haven't used in training. For instance, if you have ran in trainers for months, and then decided to use new flats the day of the race, you are asking for trouble. Be smart, the week or two before the race, make sure all your equipment you use is in good working order.
That's all the knowledge nuggets I have for now. Later!

WOD: 4/5/2010


REST (Performed WOD on Sunday at cert, so I will take today off)

  • 12x20sec all-out sprints (2min active recoveries)
Notes: I did my sprints on the indoor trainer this morning. I warmed up with 3 sets of drills, and then some harder goes to get the blood flowing. The warm-up took 20min. Getting into the big ring and trying to keep the RPM's above 110 for the 20sec intervals. I cooled-down, and stretched before I disassembled my bike for transport.

Sunday, April 4, 2010

WOD 4/4/2010

5mile Run half at 80% half at 90%
  • Goal: 30:00
  • Time: 31:28

Disappointed in my time yes. Excited that I was still able to put up a time within 12 seconds of my personal best a day after Fran and 2 straight days of crossfit level 1 certification drills and skills, yes. Another thing that encouraged me in the run is that I didn't feel anything hurting. Yes my hamstrings started to fatigue a bit, but I didn't have lower back pain or foot/shin pain, so that is good. I believe my plateau in time has to do with my running technique. I am not feeling the speed that is supposed to come from the fall. I think this might be happening from two things: 1) incorrect lean; 2) over striding. The incorrect lean, either leaning from the shoulders or pushing the hips forward and the shoulders back will both result in loss of the fall. In looking at Romanov's lectures, I have to work on bending from the ankles, and keep the rest of the body in line. Compounding this problem would be over striding since it is a constant break, instead of allowing the body to continue to fall forward. I will take a video of my form and post the before and after tomorrow.

Saturday, April 3, 2010

One Week 'Til Season Opener

With one week left until my opening race, there are a lot of things going through my mind: Will my bike arrive in Florida in time, how will the weather be, what will the water temperature be-will I need a wetsuit, are the rumors that the Tamamura Bear told me about recent shark attacks in the Miami waters true, will my Pose Method Running technique yield faster times??? These questions have been stewing in my head for the last week since transitioning to CFE, but I am taking this first race as a warm-up for the Florida 70.3. Here are my goal times for the upcoming olympic length race:
  • Swim: 00:23:00
  • Bike: 1:00:00
  • Run: 00:38:00
  • Transitions: 00:3:00
  • Total Time: 2:05:00

WOD: 4/3/2010

  • Tabata Air Squats
  • Fran: Thrusters/Pullups 21,15,9
  • Time: 4:49
  • Swim: 6x3min (Rest 1min after sets 1,3,5/Rest 3min after sets 2,4)
  • Distance: (215y for all 6 sets. Couldn't get to far wall on any of the sets)
Notes: Today was my Crossfit Level 1 Certification, so I had to be in Brooklyn at 8:30am. This made for a tricky situation. The gym I swim at opens at 7am, and I was looking at a 40min workout. So I had to man up with a belly full of coffee and pump out a solid swim workout, which I did, nearly puking up my Nicaraguan Medium Roast. Sets 5 and 6 were really tough, but I went farther in this workout than I had in any of my conventional workouts, so I am gaining confidence in the CFE protocol. At the cert, they had us do Tabata air squats in the beginning of the day, and Fran at the end of the day. At the end of the day, when everyone walked back in from the warmup and saw bars lined up with 95 lbs, the air was let out of the room. I have done Fran plenty of times before, and I have realized that it doesn't crush me as bad as some of the other ladies since I don't think I have enough strength to throw the weight around quickly. Never the less, it is always fun to do Fran, and match your PR. Can't wait to see what tomorrow's workout will be at the cert.

Friday, April 2, 2010

Cheat Meal

Add Video

Last night, a friend came into town, so I decided to go to town on all you can eat sushi. Ashya Japanese Restraunt has a $25 all you can eat sushi, special rolls included, so the Tarahumara Bear , a few other friends, and I decided to endulge. I am not exagerating when I say I ate my worth in sushi. Probably one of the best experiences I had in a while, and I know I am going to crush a workout today with my glycogen stores totally topped off.

Shout out to the Comedy Cellar as well. Dave Attell, Godphrey, and all the other comedians that were on last night made me nearly piss my pants laughing. For $25 the 3 hours of entertainment was well worth it!

WOD: 4/2/2010


  • Back Squat: 7, 5, 5 Rest 180sec between sets (Weights: 190, 205, 215)
  • Power Clean: 5, 5, 3, 3, Rest 180sec between sets (Weights: 115,135,145,150)
  • Press: 3, 3, 1, 1, 1, Rest 180sec between sets (Weight: 95, 100,115,125,130)
  • Rest 5-10 min.
  • 4 x 20:10 Row for Calories (Calories: 34)

Thursday, April 1, 2010

How to be a Scaley Manfish...Take Fish Oil

I hope that you have realized by now, supplements really don't tie into the world of CFE very well. People end up wasting their money on products that don't deliver on the claims that they offer. One substance that I do endorse for everyone to take is FISH OIL. Not just for athletes, any individual can benefit from the long chain omega- 3's EPA and DHA. Don't be fooled by the plant omega-3's that only contain ALA (found in quinoa, flax seed). These are not the same, they are a cheaper, less efficient omega-3 that the body must convert into a usable form. Stick with fish oil (not cod liver either).
So you must be asking, why fish oil? The main reason one should take fish oil is to balance the omega-3/omega-6 balance in our diets. Omega-6's are pro-inflammatory fatty acids, they are essential in the inflammatory pathway when you sprain your knee or get a sore throat. The problem occurs when the inflammation is not necessary, and the omega-6 pathway is still on. Balancing the omega-6's with omega-3's low the systemic inflammation. That means in the joints, gut lining, and mucus membranes of the respiratory system.
There are other benefits too:
  • Boosts immune function
  • boosts cardiovascular health
  • boost brain health
  • Aids in alleviation of ADHD

Great! So how much should you take? Now remember, it's the DHA and EPA that causes the medicinal effect. So take these amounts, your weight, and health status factor into this easy to use fish oil calculator. Its as easy as that!

WOD: 4/1/2010


Bike: 3x1k 5min active recoveries

Times: 1:33(Avg.:38.7 km/h),1:39(36.36),1:35(37.89)

Notes: This morning I warmed up on the indoor trainer so that I could do 3 sets of each drill (one leg x 30sec / Countdowns/ spin ups) and then 30 second sprints at 80%,90%, 100%. Perfect distance to really get your legs burning. I had to fight the urge to smash the pedals, choosing instead to pedal as fast as I could in circles.



  • 5x5 weighted ring dips (supplement with regular dips 5x12 w/ 35 lbs.)
  • Tabata 8x20sec GHD (124 reps)
  • Tabata 8x20sec Hip Extensions (84 reps)

My globo gym does not have rings or a GHD. So I did dips on paralell bars and hip/back extensions on the back extender. After the back extensions, my hamstrings and glutes completely seized up. Not so nice!