Human Race 10K in Jaco Beach

This weekend I went on a trip to Jaco Beach- 2 hours outside of San Jose. My plan was to do a little sight seeing and learn to surf. Having done a lot of boogie boarding growing up and trying a surf board a few times, I was fairly confident I would be able to go out and start catching waves. I was feeling pretty cool walking to the beach with the board under my arm until I actually strapped it on and took it in the water. The coolness quickly turned into "total loser"! As I paddled towards the oncoming waves I was unable to lay on the board long enough to get through them and was thrashed around like a rag doll. After many attempts at trying to paddle out past the white-wash, I finally gave up on the surf board and took it back to swap for a boogie board. My broken ego was quickly restored after catching some nice waves.
The next day, at the surf shop, we saw a flyer for a free 10k. It wasn't official but it was organized to run as the Nike Human Race that was being held around the world at the same time. To make it a daily Crossfit workout I was going to run it hard and shoot for 45 minutes. Thanks to a guy ahead of me, I ended up running it in 40.10.

Almost puked at the finish line but a good end to the month!

Deadlifts

Wow, this one caught me by surprise. Not your usual fatiguing workout but more of a strength exercise. I can definitely see I'm gaining strength. Here's the workout with my weights in parenthesis.

Deadlift: 1 (205)-1 (235)-1 (245)-1 (265)-1 (285)-1 (290)-1 (300) reps

That last one was a killer!

No time to think!

Ok this workout went so fast that I wasn't able to keep up with the number of reps I did for each excercise. I guess it's a good way to keep your mind focused under rigorous situations. The numbers in parenthesis are the total number of reps I think I did. So here's how it went:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:

the first 8 intervals are pull-ups (27)
the second 8 are push-ups (95)
the third 8 intervals are sit-up (150)
the last 8 intervals are squats (100)

Week 9- Back to business

Even though last weeks workouts were tough, I'm feeling I could have done a little more. Being away and around old friends for a week makes a bit difficult to get the proper workouts in. Anyway, I'm back in Costa Rica and starting the week off with surprisingly good results. In this workout, I was able to do the entire workout without much rest. I'm finally able to do kipping pull-ups (see video), which are much more efficient than your regular pull-up. Here's the WOD with my scaling in parenthesis.

Three rounds, 15-12- and 9 reps, for time of:

-135 pound Thruster (90lb)

-Muscle-ups (3 pull-ups & 3 bar-dips to count as 1 muscle-up)

Crossfit gym in Altanta

I was driving through the neighborhood where I'm staying and noticed a Crossfit gym. I drove by to get a closer look but they were closing up. Luckily they had pull-up bars outside so I came back at a later time to do the WOD. I had to substitute the dips with push-ups. This time I was able to do 15 pull-ups without stopping.


For time:
50 Pull-ups
50 Push-ups
40 Pull-ups
40 Push-ups
30 Pull-ups
30 Push-ups
20 Pull-ups
20 Push-ups
10 Pull-ups
10 Push-ups

In Atlanta

I'm in Atlanta for 6 days so I'm going to have to make some adjustments to my workouts. I went running with my friend Lenia this morning. I ran 4 miles and she ran 5. After the run, I did a little jump rope. Here's the workout:

4 mile run
3 rounds of 50 double unders (see video)

Long Workout

This workout took me 1 hour 5min to complete. I had to take a lot of breaks in between the 50 and 35 pullup rounds. I also adjusted the weight from 95lbs to 90lbs. Tough workout!

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
90 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
90 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
90 pound Thrusters, 10 reps
20 Pull-ups