Workout of the Day:
Bulgarian Split Squat
5-5-5 (each leg)
(Thanks again to our friends at Catalyst Athletics for the great instructional videos.)
and then,
Three rounds for time of:
30 Jumping Lunges/Alternating Split Squats with 25/15 lb Dumbbells
20 Wall Ball Shots
200 Meter Run
Congratulations to Invictus Running Coach Nuno Costa!
Written by C.J. Martin
Goals give your hard work purpose. Achieving goals gives you a sense of pride and accomplishment, and reinforces character virtues such as focus, perseverance and work ethic. The achievement of hard-fought goals is cause for celebration.
Yesterday, our new resident running coach Nuno Costa achieved an impressive goal by running a 5k race in less than 18 minutes. Nuno finished the race in 17:48. Congratulations Nuno!
If you have a goal to become a stronger runner in 2010, I strongly suggest that you schedule a few appointments with Nuno. He is a certification coach for CrossFit Endurance and is very good at helping recreational runners reduce their times drastically. Nuno will be coaching small-group running seminars and Rock ‘n’ Roll Marathon training programs beginning in February, but is available to work with individuals or small groups before then by appointment. Please contact info@crossfitinvictus.com and let us know when you’d like to schedule a time to train with Nuno.
Thank you for the props CJ!
I was stoked on todays accomplishment. I have to give credit where it us do…I took Michele’s 4 quarter strategy into my race and totally executed it. I split the 3.1 into 4 segments and treated each one individually and attacked them accordingly. The first one i didn’t want to go out to fast, second one i wanted to maintain, third one was about pushing, and then last one was about bringing it home and letting the adrenaline take over.
I had been running around 18:20ish all year long and been wanting to break 18 and just couldn’t overcome that barrier. Today everything fell into place for me. I had a good training week last week, tapered for this race so that i was set to PR.
I ran with a Garmin which really helped me stay consistent with my pace, whereas in the past i tend to go out too fast at the beginning of races and have a tough time holding it for the rest of the race – does this sound familiar in regards to how you start your wods?
First mile was 5:42 (still a little fast, but definitely slower than normal for a race for me), second mile was 5:55 and third mile was 5:43 – overall pace was 5:48 and official time was 17:55 – i was ecstatic about the result and knew that i could have ran faster as well. Definitely room to get faster in 2010 and recommit to some new goals in the new year.
Finished 6/50 in my age group and 32nd overall out of 1200 some competitors.
http://www.y-events.com/09bumble5k.htm
Thank you for all the support and bits of coaching that i have received at Invictus so far – everyone has been great and looking forward to meeting more people and coaching people to become stronger runners in 2010!!!
5k in less than 18 minutes – wow!
CONGRATS NUNO!!!!! You are an awesome person and an incredible coach!! If anyone out there has any running goals, no matter what they are, i highly recommend working with Nuno. He helped me trememndously!
You deserve this so much Nuno – you spend all of your time helping others, I’m so happy that you were able to reach this huge personal goal!! We will celebrate when i get back to San Diego!!!
Congratulations Nuno!
Yea Nuno!!! Someday I want to be as fast as you.
WOD 9:31 with a 250m Row sub. Yes SD it is snowing again, I did find Wink and he is adjusting rather quickly either that or hibernating.
Is the schedule tonight the same as always?
Congrats Nuno, I look fwd to working with you on improving my running, it is easily my biggest area of opportunity to improve.
Nice work, Nuno!!
Ben and all, there are no more classes today!
You missed out on the goodness if you didn’t make it in for the 8:30 and 10 am “holiday” schedule. We are back on Saturday though. Be safe tonight!