8 Days of Chanukah

We had a great time today doing the First Inaugural 8 Days of Chanukah Workout. The Maccabees were Rob, Allison, Lisa, Paul and Heather. Got 8 of a little bit of everything in.

If you want to see what it looked like and also give the 5 some bragging rights look. So everyone understands it we did about 40 laps around the parking lot, 56 sit ups, 40 box jumps and on and on.

Paul is trying to remember the 40 day Christian holiday for the next one.

See you at the gym.

Aryeh

CrossFit for Triathletes

I'm hoping that by now most of you know about the strength and running programs I'm leading at Trifitness. Unlike regular crossfit gyms our workouts are specifically structured to make you a better runner, cyclist, swimmer and triathlete.

If you've seen us you probably think either a) there's no way I can do that or b) they're having too much fun for this to be really hard. Ask people who are doing it, talk to me or better yet try one. You'll be surprised.

I'm going to get into how a crossfit endurance plan directly benefits you in the next couple blogs but for now I wanted to show you the goals of CrossFit in general. Think about how many of them would make you a better athlete (sorry about the formatting).

1. Cardiovascular/respiratory endurance - The ability of body systems to

gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and

utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units,

to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement

pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

Until next time,

Coach Aryeh

Burpee Challenge

WooHoo! Can you believe we're up to day 24 of the Burpee Challenge. I'm not sure how many of you are left but you must be expert Burpers by now. You've officially reached the bragging hurdle.

Let us know how it's going and if you've had to do any during half time of your kid's basketball game. I did that last night. Kim, is your family hanging in there? Rob, way to crank them out at the end of a killer WOD (workout of the day). Pascal, you can't complain if you accidentally do more than you're supposed to.

If anyone wants to do the challenge just let me know. Piece of cake putting another group together to start at the beginning. I promise you'll be a better human being when you're done. That might be an exaggeration.

Running & Strength

Thankfully, I keep being proven wrong about the weather. It was so much fun to be outside for Saturday's workout. We worked on all of the Pose running things we've been learning while doing jogs and telephone pole sprints. I don't want to forgot the push ups, sit ups, squats, lunges, burpees, tricep pushes, broad jumps, etc. that we mixed in.

I was watching the leaders of the Turkey Trot carefully and pretty much every one of them used the Pose running method. They seemed to glide along with no wasted energy. Even one of the sub-12 year old leaders was doing it.

Don't forget that you can join in to learn the running form at any time. I've also decided to add private and small group sessions for Tuesday and Thursday beginning at 5:30 pm. These can be used to learn Pose running, strength training or a combination of both.

See you at the gym and on the road.

2011 Pequot's Thanksgiving 5 miler

What a gorgeous day it was yesterday, a little bit on the chilly side but just sunny and beautiful.

I love the race, but every year it is getting bigger and faster for sure.

We woke up early to get a good breakfast and to just be ready to meet the group at the flag pole for a group picture at 7:45am. Of course our 15 years old daughter Sophie woke up 5mn before we were planning to actually leave the house...She even asked me "mom what shall I eat?"...I was like "anything you want Soph we are leaving in 2mn!!!". Anyway we left and got a bit late for the group picture, but what a nice group of people!

Not everyone was there but quite a few.

We warmed up and then started the run. It is very crowded but the views are beautiful most of the way. Some of us had times to reach, some of us ran with their children, some with their friends, all of us had fun.

Here are the results:

25 Gus Ellison 3353 36 M Rowayton CT 29:02 29:04 5:49

44 Don Gustavson          1937  37 M   Fairfield       CT   29:55   29:56  6:00
54 Josh McLevy            3527  34 M   Fairfield       CT   30:16   30:16  6:04
62 Bryan French 3142 34 M Fairfield CT 30:30 30:31 6:07
148 Brian Peterson 912 16 M Fairfield CT 33:03 33:06 6:38
160 Kevin Lederer 442 45 M Fairfield CT 33:09 33:23 6:41
 174 Valentin Lopes 7250 30 M 33:43 33:46 6:46
223 Mark Burton 7002 49 M Fairfield CT 34:18 34:32 6:55
282 Pascale Butcher 1001 49 F Southport CT 35:25 35:28 7:06
306 Lydia Heilmann         2428  36 F   Fairfield       CT   35:56   35:56  7:11
433 Paul Butcher 1002 49 M Southport CT 37:29 37:31 7:31
475 Vinicius Lopes         7249  31 M                        37:51   37:53  7:35
510 Nicky Wisher 3639 46 F Westport CT 37:42 38:09 7:38
597 Andrew Blake           1773  43 M   Westport        CT   38:43   39:00  7:48
625 Don Stuart 1445 55 M Fairfield CT 38:59 39:14 7:51
626 Susan Stuart 1446 56 F Fairfield CT 39:05 39:14 7:51
829 Chris Woods 870 52 M Westport CT 40:39 40:39 8:08
850 David Juneau           4313  48 M   Weston          CT   39:35   40:49  8:10
863 George Charney 2572 45 M Wilton CT 40:33 40:54 8:11
948 John Schiaroli         1796  35 M   Norwalk         CT   41:07   41:32  8:19
1036 Gary Fullenbaum 1803 43 M Westport CT 40:40 42:13 8:27
 1108 Kathleen Clarke 3573 44 F Fairfield CT 40:42 42:38 8:32
1159 Callum Breene          3947  14 M   Wilton          CT   41:40   42:59  8:36
1419 North Woods 871 14 M Westport CT 44:14 44:23 8:53
2450 Dan Kurzatkowski 7399 41 M 47:24 50:02 10:01
2451 Steven Charles 4141 39 M Bridgeport CT 47:24 50:02 10:01
2791 Jennifer Blake 1774 40 F Westport CT 49:31 51:41 10:21

2859 Brendan Johnston 4158 48 M Fairfield CT 49:40 52:09 10:26
2862 Sophie Butcher         1003  15 F   Southport       CT   49:57   52:10 10:26
2789 Amy Kurtatkowski 7400 37 F 49:31 51:41 10:21
2793 Douglas Zarookian      2547  59 M   Fairfield       CT   48:41   51:42 10:21
3420 Helmi Bromley 2546 61 F 142 Myren Stree CT 52:37 55:42 11:09
3434 Sadhana Joliet 1401 42 F Southport CT 52:37 55:51 11:11

3435 Jay Joliet 1402 10 M Southport CT 52:37 55:51 11:11
3633 Anne-Levert Lederer 7483 16 F Fairfield CT 53:53 57:34 11:31
4118 Michelle Friedman 7406 53 F 1:05:32 1:08:52 13:47






 




















 






 


 





 


 











 

RUNNING & STRENGTH PROGRAM

I guess I was wrong about the weather. Today's outdoor wod was a blast. Nothing like a little team competition to keep it interesting. Forgot to take some pictures but here are some from a couple weeks ago at the beach.

RUNNING & STRENGTH PROGRAM

Here's my first of what will be regular posts about Trifitness' new Pose Running and Strength programs. To all those lucky souls who have been able to work out with me at the beach in tee shirts lately - looks like the party's over. Even so we're going to need space to practice the Pose Running so bring your gloves and hats.

Anyone who hasn't joined in yet should know that you can start any time. Every single sessions starts with drills from the first day and we all work together to bring each other up to speed (pun intended).

Take a look at this article from last week's NYTimes magazine. This is exactly what we're doing with the new running program.

http://www.nytimes.com/2011/11/06/magazine/running-christopher-mcdougall.html?pagewanted=all