Welcome to NoVaMMA "Crushers" Team Blog

The Ragnar Relay is done

2009-09-27T22:43:00.000-07:00

Dear everybody,
Amongst the many desires that I have in life, one is that I would love to have the proper eloquence and time with which to describe to all of you the pleasure that was brought forth by our participation in this event. Although our Ragnar Race came to an end, it has left us with many great things. Including an increased sense of pride, self-worth, bragging rights, and sore bodies. I saw people experiencing highs and lows. I saw people ecstatic with joy as they experienced unparallelled bouts of runners high and people miserable from the chaos, cluster, and sleeplessness. However, I can positively say that the good times heavily outweighed the bad. Yesterday evening, some of us got together and had a bite and a few drinks together. I missed most of this, unfortunately, because Chau and I still had to deal with the pressing matter that was the return of the rental vehicles (no rest for the wicked, I suppose). I did return to the get-together but it was nearer to the end. As I sat down to table I realized that I missed what was possibly one the best conversations of event reflection that occurred that night. I heard someone say, "so that was your favorite part of the event?". I smirked to hide my disappointment. I wanted to take part in that conversation but I was too late. So I thought I'd put up an email string that served this purpose; giving me and those of us that were not at the table the opportunity to voice their comments. So I ask from everyone, and for everyone, that we all share our top three favorite moments of the event. They can be self-less or ego-maniacal, I care not.

Manni's top three moments:

When the guy yelled at me because he couldn't keep my pace (during the first leg).
When I was talking to Chau and in the background I heard Patti saying, "dude Mark, you killed it!"
When I passed the monkey, not once, but twice (man, we hated that monkey)

There were so many wonderful moments during this event. I am not certain that these are really my top three, but they are spectacularly memorable. I also wanted to take a moment to hand out some individual kudos (in no particular order):
Jared: ran some fast legs, specifically his second leg when he ran that one dude down and destroyed him. He maintained a positive attitude throughout the entire event. Dude, you're a much stronger runner than you give yourself credit for!
Magnolia: despite the fact that she may not have trained as hard as she wanted to, she stuck through the race and completed all her legs. Great job!
Amber: ran some great legs, there is something that is truly satisfying about passing people during a run. Amber couldn't help but gloat about how she passed several people, including some dudes. You deserve it Amber, you're awesome, we all know this!
Lauren: kept a great pace up the entire time. Her third leg was strong and swift, she came around the corner with determination. All the while she was handing out incessant encouragement to all. Thanks for that
Catherine: destroyed, what unanimously thought by all, was the most technical leg of the race. You are an awesome runner and everyone has a crush on you now as a cause of it
Mark: amidst his runner's high, told me that he hasn't run that fast in years. He ate those hills like a fat kid eats chicken nuggets
A-Rod: was strong the entire time and kept that "A-Rod sense of humor" that we all love
Wong: kept great pace, he tackled the legs with a fierce look in his eyes. He ran the longest leg of the race (over ten miles). Awesome
Anya: great attitude the entire time, helped serve as a center of communication on occasion. Ran strong to the last step. Brought a great time in despite slightly getting lost off the Sligo Creek park trail
Renata: stated that this was her first event ever, and she came up strong. I didn't get to see her run until her 3rd leg, but she looked incredibly comfortable. It was great, I was so proud of her. It was way cool seeing her pass people as she ran up Missouri Ave.
PJ: strong throughout, brought that last leg in spectacularly. You guys should have seen her running. She cut diagonally across several lanes of traffic and a median, (crushing one poor soul in the process). She crushed several people during that leg too
Chau: took care of so much logistics, she was absolutely an asset to us. There is no way we could have done this without her. She was all "mother hen" with van #2. Priceless, thank you very much General Chau
Brandon: really stepped up to the plate. Was on the bike with us for several hours. His presence was truly appreciated by all, those streets were really dark and the added safety of another person nearby was immense
Adrian: also kept us safe during the night runs, thank you so very much. You made a world of difference. Oh yeah, and thanks for the gummy bears
Paula: at times driver, at times navigator was constantly calm and much needed during this event, thanks for driving us around

I know that this email was particularly lengthy, but I promise you that this is as concise as I could possibly make it. I was the last one of us to come into this event and I'm so happy that I did. I'm sure that all you know by now that I love endurance events. This was my first team event, and I loved it so. There are so many compliments that I want to pay each and everyone of you. Be satiated with this token of affection and endearment toward you all until then. Great job everybody. This was truly a marvelous event. I'll be seeing you at the CrossFit studio. Until then, however you decide to celebrate it, please know that this is your victory and you very well deserve it!

Cheers,
--->Manni

23 September 2009 - WOW

2009-09-22T09:19:00.000-07:00

23 September 2009, Wednesday

Hello everybody. As I squint my eyes I can make out a solemn figure in the distance. I should have put my contacts in this morning. Still, I can make it out to be: The Ragnar Relay Race!
It's here already?
Yes, boys and girls, the hour draws near. Friday is just a stone's throw ahead.
The anticipation is killing me. Is it "ants in pants" or do I just need to shower earlier this week?
For those of you that have graced the team workouts/runs with their presence (and/or whining), I am fully confident in your ability to complete your assigned legs. Like your American phrase goes "it is a bag".
There will be just one more itsy bitsy teeny weeny little workout right before the race. It will be an opportunity for us to stretch our legs a bit, prevent the loss of cardio-respiratory competency, and cardio-pulmonary/musculature memory ("oooh, good use of complex compound words Manni, it makes it seem like you know what you're talking about,... maybe").

W.O.W.

800 meter jog
400 meter run
800 meter jog
400 meter run
400 meter jog
400 meter run
30 to 50 push-ups

Stipulations and Random Information regarding WOW:

Non-Stop, no breaks in between distances, at all! (Recover during the jog, bitches!)
The laps will be around the block at the CrossFit studio
Notice how it states "RUNS" and not "SPRINTS" (you're quite welcome); however, I do expect some increased paces.
Do the math its only two measly miles (easy peazy lemon squeezy), a facile task for you studly little monkeys.
Lets just consider this "Wednesday's OK Workout" since its rather brief.
I expect everybody to complete this workout within 18 minutes.
30 push-ups for females, 50 push-ups for males. Real push-ups, none of this "on your knees" style.
There is no valid reason for there to be push-ups at the end of this WOW. Not a single one. I just felt spunky and silly.

I will be at the CrossFit studio ready for this brief workout at 1830 hours Wednesday.
As always, Remember: to be safe, listen to your body, and enjoy your fitness journey.
Some of you are still asking, "do I really have to do the push-ups portion of this run?". No you don't have to, it's OK, I'll understand if you can't take just a few minutes out of your day to knock out some push-ups with your teammates and fellow warriors in CrossFit combat. I'm sure that your friends will understand also. Yes, they will do it, but don't feel bad about it. Forget that you could do them even if you aren't at the 1830hrs WOW and did this run on your own. It's quite alright. Your conscious will remain undaunted, I'm sure. Its all good. Relax, pussycat, relax. No judgement here.

See you tomorrow kids,
--->Manni

2009-09-21T07:26:00.000-07:00

Monday 21 September 2009

It's a wonderful Monday, just days before the commencement of our Ragnar Race. As you know, it is an easy week for us, (as far as run training goes). I always downtrend on the week of a race or event. As far as Monday is concerned, I highly encourage everyone to jog today. However, please keep it light. Be safe my friends.

Monday Miles

Jog on your own - 3 miles minimum, 7 miles maximum
Govern your own pace
Keep it real

There will be a W.O.W. run this week, but it will be terribly light. Have a good week.

--->Manni

2009-09-18T09:43:00.000-07:00

18 September 2009

It's SMRRT run time once again my dear friends. I trust that everybody ran their prescribed amount on Wednesday and Thursday. It's all easy from here. The race is a week away and our runs now are geared toward maintainence. So this Saturday will be an easy day for all, sort of.

S.M.R.R.T. Run

The "EXORCIST STAIRS"

Run from the CrossFit studio to the Exorcist Stairs in Georgetown

10 sets of stairs (at least 4 sets have to be double steps)

Run back from Georgetown to the CrossFit studio

Pretty easy isn't it? The normal meeting time stands at 0830hrs. However, I will not be there to administer this brand of Saturday morning madness. Mister WONG and I are doing the Savageman Half-Ironman on Sunday, as a result I doubt that I will be present for this training. Take consolement in the knowledge that I'll be there in spirit (I'm sure that helps). Be safe, have fun, run faster. Looking good kids, looking good!

--->Manni
202.340.5553

2009-09-16T12:01:00.000-07:00

16 SEPTEMBER 2009

We have about a week & a half left until the Ragnar Race itself. I can honestly say that we are ready and that we will bring absolute greatness to the table. Over the next two days I would like for us to do some running training that will mimic how the Ragnar Relay itself happens.

Here are the stipulations:

W.O.W.

Run on three separate occasions within 40 hours

The total number of miles logged in during said runs should accumulate to a number near to what you will actually be running for the Ragnar

Minimum of 4 miles per runRUN! (not jog pleasantly about Arlington)

Tid-bits of random information and "Manni-isms":

If you can talk to me in phrases or complete sentences between breaths while running, . . . you're JOGGING, pleasantly

If you can't talk to me with more than two or three words at a time while running, . . . you're RUNNING

If you can barely put together coherent thoughts in your mind while running, . . . you're AWESOME

The minimum amount of accumulated miles run per person during these three runs should be 13 miles, the maximum should be 20 miles

Each run must be at least 6 hours apart. I'm breaking up my run thusly: I did 7 miles this morning, will do around 5 miles this evening, will do 8 miles tomorrow morning

In case you read too fast to realize this bit of information was provided just one bullet note above this: Wednesday's WOW will be a five mile run Today's WOW will be the CUSTIS trail run. Yes, the same one that we have done before, except we will run to the Glebe Road point then come back. Try not to get lost

Listen to your body, don't be a hero. Nobody wants you to get hurt.

Exert yourself? - YES. Over-exert yourself? - by all means DO NOT! Learn your limits and stay within them. We won't look down on your efforts (unless you are BranDone).

Now, remember that there is a team meeting that one can attend today right after the 1830hours WOW or Saturday after the SMRRT run/before the WOD. Please attend one of these meetings or provide a very creative excuse as to why you can't make it. Renata went with "I will be in Tanzania, therefore, I can not make the meetings", which I would say is not too creative but I like the randomness and will allow it. Also, I will be giving an award to the most creative excuse for not attending. The meeting will recap what we should all know, I will give out some new information, and I will be taking all the questions that you may have.

Personal note: What distinguishes those of us at the starting line from those of us on the couch is that we learn through training to take what the day gives us, what our body will allow us, and what our will can tolerate. I have our finish line in site and can't wait for all of us to cross it.

--->Manni

Wednesday Ragnar Workout

2009-09-08T13:52:00.000-07:00

(For all intensive purposes, I am speaking with blue, and you with pink. Read on)

"Now, you listen to me buttercup!, it is W.O.W. time once again.

And this week's WOW is sure to make you all a nice, warm, and fuzzy feeling.

We will meet at the regular scheduled time of 1830 hours!"

"But drill (pssst, thats me) I wanted to do the both the WOD and the Ragnar Team's Run on Wednesday?"

"Holy-freakin-crap Cupcake! You can do both.

"This means that if you wanna get your WOD in at the gym, get it done at O-dark-600 hours or at 1730 hours"

"I guess I'll do that then when should i be where, and what are we gonna do?"

"I'm glad you asked sunshine!"

09 Sept 2009

Wednesday's Outstanding Workout

Smile

Run 800 meters; 50 squats

Smile

Run 800 meters; 50 squats

Smile

Run 800 meters; 50 squats

Smile

"That doesn't look too bad"

"You're right, its only 3 miles. I like your outlook sweetheart!"

"What if the WOD itself already incorporates a lot of leg work?"

"Good-freakin-night!, If you ask me one more question sweetheart, I will tear your head off, shove my hand down your neck, and play wall ball with your stomach!"

"I will see you on the asphalt, beautiful!"

"If its raining, we're still training, hooo-rah"

This workout will take place right outside the CrossFit Studio

That way we don't have to worry about other running clubs (that quite frankly aren't as beast as we are) giving us bewildered looks as we get an awesome workout in. The 800 meters will take form as two laps around the block.

So now the word is out boys and gals. Thats the WOW for 09 Sept 2009. I will be at the 1730 hours WOD.

Have a good day. Bring some anger.

--->Manni

202.340.5553

Re: Saturday Workout

2009-09-04T12:35:00.002-07:00

As a matter of fact, I JUST logged in so that I could post: "Oh shit. [WOD]."

I am sorry to say, I am going to have to depart no later than 11:30am
regardless of whether I finish. Saturday afternoon is going to be
dedicated to elevating myself out of homelessness.

On Fri, Sep 4, 2009 at 3:30 PM, Alex Rodrigues<ajrodrigues2006@yahoo.com> wrote:
> i want to ruin the excitement and just simply say what the wod is. If your
> punk and dont show up because you know the workout is going to suck in
> advance then we have no need for you. Out of respect for our team captain i
> wont say what the wod is, but for those of you that have been around this
> crossfit misery with me the last few months, know there is one wod in
> particular that I have been asking about in anticipation, but havnt gotten
> around to yet. I think amber and patti will be able to guess it.
>
> alex"apache"rodrigues
>
> --- On Fri, 9/4/09, Manrique Pena <manriquebien@gmail.com> wrote:
>
> From: Manrique Pena <manriquebien@gmail.com>
> Subject: Saturday Workout
> To: chau2.ragnar@blogger.com
> Cc: ajrodrigues2006@yahoo.com, amberhaf@yahoo.com, anya.vostokova@gmail.com,
> CatherineESeguin@hotmail.com, eskimogall@yahoo.com, hsuwang@comcast.net,
> indianmuppetfrog@yahoo.com, lbriggerman@gmail.com, "Mark Antholt"
> <smantholt@hotmail.com>, pjsoxfan@gmail.com, renata.rutman@gmail.com, "Paula
> Carbone" <prcarbone@yahoo.com>, "lclark" <lclark@t-sciences.com>, "mithu"
> <mithu81@gmail.com>
> Date: Friday, September 4, 2009, 2:10 PM
>
> Saturday, Saturday, Saturday!
> Yes, Saturday is upon us once again boys and girls. Which could only
> lead this topic steadily toward our SMRRT run.
> Our regularly scheduled SMRRT run will not take place this weekend.
>
>
> "Oh no Manni!, Your workouts are so beast, what am I supposed to do with
> myself at 0830hrs on a crisp Saturday morning?"
> "Don't worry your pretty little heads off, my adorable little monkeys. We've
> arranged for a Saturday CrossFit WOD that will satiate those hunger pangs"
> "You've got my attention campeon, I feel like there are ants in my pants,
> what is this great WOD you speak of?"
> "Relax, pussycat, relax". "Good things to those who wait". "All I can say is
> meet at the CrossFit Studio at the regular scheduled Saturday WOD time".
> "Are you sure it'll be enough?, "Wait, this means that I can sleep in?, I'm
> gonna grab me some drinks tonight"
> "Negative. Be rested, eat well, and please don't have more than a glass of
> wine. If you're gonna be at the WOD tomorrow morning i would suggest that
> you bring your "A" game and your big boy (or big girl) draws!"
> "My spidey sense is tingling now"
> "You won't be disappointed my friends". "Have a good day day my compatriots"
>
> See you in the forth coming morrow
> --->Manni
> (c) 202.340.5553
>

Re: Saturday Workout

2009-09-04T12:35:00.001-07:00

I cannot believe I will miss the big day. Alex and Manni you must have done that on purpose??? Have fun I am actually jealous what does that say about me?

Sent from my Verizon Wireless BlackBerry

From: Alex Rodrigues
Date: Fri, 4 Sep 2009 12:30:09 -0700 (PDT)
To: <chau2.ragnar@blogger.com>; Manrique Pena<manriquebien@gmail.com>
Subject: Re: Saturday Workout

i want to ruin the excitement and just simply say what the wod is. If your punk and dont show up because you know the workout is going to suck in advance then we have no need for you. Out of respect for our team captain i wont say what the wod is, but for those of you that have been around this crossfit misery with me the last few months, know there is one wod in particular that I have been asking about in anticipation, but havnt gotten around to yet. I think amber and patti will be able to guess it.

alex"apache"rodrigues

--- On Fri, 9/4/09, Manrique Pena <manriquebien@gmail.com> wrote:

From: Manrique Pena <manriquebien@gmail.com>
Subject: Saturday Workout
To: chau2.ragnar@blogger.com
Cc: ajrodrigues2006@yahoo.com, amberhaf@yahoo.com, anya.vostokova@gmail.com, CatherineESeguin@hotmail.com, eskimogall@yahoo.com, hsuwang@comcast.net, indianmuppetfrog@yahoo.com, lbriggerman@gmail.com, "Mark Antholt" <smantholt@hotmail.com>, pjsoxfan@gmail.com, renata.rutman@gmail.com, "Paula Carbone" <prcarbone@yahoo.com>, "lclark" <lclark@t-sciences.com>, "mithu" <mithu81@gmail.com>
Date: Friday, September 4, 2009, 2:10 PM

Saturday, Saturday, Saturday!
Yes, Saturday is upon us once again boys and girls. Which could only lead this topic steadily toward our SMRRT run.
Our regularly scheduled SMRRT run will not take place this weekend.

"Oh no Manni!, Your workouts are so beast, what am I supposed to do with myself at 0830hrs on a crisp Saturday morning?"
"Don't worry your pretty little heads off, my adorable little monkeys. We've arranged for a Saturday CrossFit WOD that will satiate those hunger pangs"
"You've got my attention campeon, I feel like there are ants in my pants, what is this great WOD you speak of?"
"Relax, pussycat, relax". "Good things to those who wait". "All I can say is meet at the CrossFit Studio at the regular scheduled Saturday WOD time".
"Are you sure it'll be enough?, "Wait, this means that I can sleep in?, I'm gonna grab me some drinks tonight"
"Negative. Be rested, eat well, and please don't have more than a glass of wine. If you're gonna be at the WOD tomorrow morning i would suggest that you bring your "A" game and your big boy (or big girl) draws!"
"My spidey sense is tingling now"
"You won't be disappointed my friends". "Have a good day day my compatriots"
See you in the forth coming morrow
--->Manni
(c) 202.340.5553

Re: Saturday Workout

2009-09-04T12:30:00.001-07:00

alex"apache"rodrigues

--- On Fri, 9/4/09, Manrique Pena <manriquebien@gmail.com> wrote:

From: Manrique Pena <manriquebien@gmail.com>
Subject: Saturday Workout
To: chau2.ragnar@blogger.com
Cc: ajrodrigues2006@yahoo.com, amberhaf@yahoo.com, anya.vostokova@gmail.com, CatherineESeguin@hotmail.com, eskimogall@yahoo.com, hsuwang@comcast.net, indianmuppetfrog@yahoo.com, lbriggerman@gmail.com, "Mark Antholt" <smantholt@hotmail.com>, pjsoxfan@gmail.com, renata.rutman@gmail.com, "Paula Carbone" <prcarbone@yahoo.com>, "lclark" <lclark@t-sciences.com>, "mithu" <mithu81@gmail.com>
Date: Friday, September 4, 2009, 2:10 PM

Saturday, Saturday, Saturday!

Yes, Saturday is upon us once again boys and girls. Which could only lead this topic steadily toward our SMRRT run.

Our regularly scheduled SMRRT run will not take place this weekend.

"Oh no Manni!, Your workouts are so beast, what am I supposed to do with myself at 0830hrs on a crisp Saturday morning?"

"Don't worry your pretty little heads off, my adorable little monkeys. We've arranged for a Saturday CrossFit WOD that will satiate those hunger pangs"

"You've got my attention campeon, I feel like there are ants in my pants, what is this great WOD you speak of?"

"Relax, pussycat, relax". "Good things to those who wait". "All I can say is meet at the CrossFit Studio at the regular scheduled Saturday WOD time".

"Are you sure it'll be enough?, "Wait, this means that I can sleep in?, I'm gonna grab me some drinks tonight"

"Negative. Be rested, eat well, and please don't have more than a glass of wine. If you're gonna be at the WOD tomorrow morning i would suggest that you bring your "A" game and your big boy (or big girl) draws!"

"My spidey sense is tingling now"

"You won't be disappointed my friends". "Have a good day day my compatriots"

See you in the forth coming morrow

--->Manni

(c) 202.340.5553

Saturday Workout

2009-09-04T11:10:00.001-07:00

Saturday, Saturday, Saturday!

Yes, Saturday is upon us once again boys and girls. Which could only lead this topic steadily toward our SMRRT run.

Our regularly scheduled SMRRT run will not take place this weekend.

"Oh no Manni!, Your workouts are so beast, what am I supposed to do with myself at 0830hrs on a crisp Saturday morning?"
"Don't worry your pretty little heads off, my adorable little monkeys. We've arranged for a Saturday CrossFit WOD that will satiate those hunger pangs"
"You've got my attention campeon, I feel like there are ants in my pants, what is this great WOD you speak of?"
"Relax, pussycat, relax". "Good things to those who wait". "All I can say is meet at the CrossFit Studio at the regular scheduled Saturday WOD time".
"Are you sure it'll be enough?, "Wait, this means that I can sleep in?, I'm gonna grab me some drinks tonight"
"Negative. Be rested, eat well, and please don't have more than a glass of wine. If you're gonna be at the WOD tomorrow morning i would suggest that you bring your "A" game and your big boy (or big girl) draws!"
"My spidey sense is tingling now"
"You won't be disappointed my friends". "Have a good day day my compatriots"

See you in the forth coming morrow

--->Manni

(c) 202.340.5553

Ragnar Team's Wednesday's Outstanding Workout

2009-09-01T11:49:00.001-07:00

For 02 SEPTEMBER 2009:

Good day to all. Wednesday evening workout is coming up.
In keeping up with the all too anticipated Ragnar Team workouts I'm bringing a savory dish to the table.

(Would you expect anything else from this guy?)

W.O.W

1 kilometer sprint x 5

2 minute rest in between each kilometer

Very simple in writing, isn't it?

Since this workout will be rather taxing, I am asking everyone to meet at the Washington-Lee H.S. track at 6:30pm

I want to encourage everybody to make it out to this training.

(Ragnar people and NOVAMMA/Cross Fit people alike are all welcome)

I'm excited about this one. It's going to be fan-freakin-tastic! We are getting low on training days left and we want to be as ready as possible.

Personal message:

This isn't all about "misery loves company" kids, this is about strength and growth; Mentally & Physically. I'll be there, your teammates will also be there. I, myself, am not a fan of "sprints" as I fancy myself a distance/pace runner; but i'm going to take this training head-on with the same (or increased) fervor as i do everything else we do.

Our virtue as warriors necessitate this style of training.

Where we are deficient, we will become stronger! (just like our Cross-Fit mentality)

I've adapted this workout from the CrossFit Endurance styles.

I hope to see as many as you there as possible. Good times will be had. Trust.

--->Manni

202.340.5553

Monday Cardio

2009-08-31T14:04:00.001-07:00

Happy Monday to you team. I know we haven't previously discussed
training days outside of Wednesday and Saturday. Please make sure that
you are doing some type of aerobic activity in the days outside of the
known team training days.

Note: It takes up to 2 weeks before the body begins to lose
musculature following the use of fast-twitch (type 2; anaerobic;
strength) muscle fibers. However, the body begins to lose the positive
effects of slow-twitch (type 1; aerobic; endurance) muscle fibers
within 48 to 72 hours! :-0 You don't have to run, but some form of
conventional cardio should take place. Any questions or concerns, I'm
here for you. Happy workouts to all and to all a good night.

--->Manni
202.340.5553

Ragnar Relay Update ...PLEASE READ!!!

2009-08-29T10:53:00.001-07:00

Hello everyone!

Well, we are about 4 weeks away from our Relay date! I am very happy to see all of you really working hard and training. One of the things that kick started my past efforts towards a better physical and mental outlook was setting goals similar to what you are doing. It allows you to understand how your body responds to training, time commitment, nutrition, etc. It helps to set goals. I hope that you are having a good experience so far. I am really excited because its perhaps the first time we have had the opportunity to organize a somewhat “structured” program for our athletes as a team for NOVAMMA. In the past, we’ve gotten together for 5ks etc, but nothing like this and I hope we can do more similar activities like this in the future.

I do want to share an important change in our team structure. Manrique “Manni” Pena, will take over as Team Captain from this point on. Due to Brandon’s limited time commitment and obligations, he can no longer serve as the Captain. Although this was always a concern in the beginning, I convinced him to take the lead and I appreciate all the volunteer work he’s put in so far. Note! He will still be helping out and supporting you all for Relay weekend. I think this is a good decision that Brandon and I discussed and he doesn’t want to let you all down by not being there to help you through the training. I am very excited that Manni has agreed to take this position! Just so we are clear of the duties and responsibilities set forth, Manni’s position as Team captain is to lead the group through Team workouts, coordinate and organize runs, and strategically plan out what we need to do to achieve the best results on race day! Of course, the most important is ensuring that we all have fun in the meantime. I will still sit on as Co-Captain, although better term would be “Backup Captain.” I have so much on my plate and knew that I could not take on as full-time captain, but wanted someone other than me to be captain anyways. I am here for helping coordinate logistics, sub for Captain if he cannot be available, answering questions about the race, trying to put all the pieces together before the relay.

Its unfortunate also that “Fight Gone Bad” event is on the same day during the Relay race. I really wanted some of you ladies and guys to do it, but its okay. I am also organizing that for Sept 26^th so if you know anyone interested in doing it, let me know.

First, we need to quickly decide moving forward as a team the T-shirts & slogan

1) T-shirts and slogan, etc. Patti has made some suggestions below. Please give me your slogan preference or come up with one on your own and send to me by Monday 12 noon! We also have the option to do Dry-fit or cotton t-shirts. Manni and I discussed briefly and thought maybe dryfit shirts may serve us better? Let me know your two cents on this.

"Somebody may beat me, but they are going to have to bleed to do it."

-- Steve Prefontaine

"The best activities for your health are pumping and humping." -- Arnold Schwarzenegger

"Violence Solves Everything."

“Yea, though I walk through the valley of death I will fear no evil, for I am the meanest son of a bitch in the valley.”

"trying is the first step to failure." --homer simpson

"First, second, third, dead fuckin' last." -- Greg Glassman

"No, it doesn't ever get any easier. You wouldn't want it to either."

-- Glassman

2) I have reserved 2 vans for us to use for the race. Plan to drive down Thursday night and be ready for Friday morning start time. I have reserved two rooms at a hotel in case we need for Thursday and Friday nights. PLEASE remember to ask for the day off from work on FRIDAY! Patti, can you remind Adrian that he is the driver. Paula Carbone will be the other driver. I will be a volunteer for the race and I need to be helping Exchange 1 Shift 2 from 12:30 pm 25-Sep-2009 to 6:45 pm 25-Sep-2009 on Friday.

3) In two weeks, I recommend that we have a final meeting before our official meeting before we head off to Cumberland. We will go over the checklist and we’ll have time to go over what we need to make the process go smoothly. I am attaching the Checklist they provided on the site so you get an idea what is expected.

Okay, that’s all that I wanted to share for this email. Keep up the good work!

Chau

SMRRT: Route Map

2009-08-28T10:10:00.001-07:00

Loop #1

Start at Roosevelt Island
Mt. Vernon Trail
Memorial Bridge
Cross Independent Ave
Ohio Drive (Hains Point)

Right on E. Basin Dr.
Left on Maine Ave.
Connect Independent Ave.
Around Washington Monument

Reflecting Pool
Around Lincoln Memorial (Water foutain)
Memorial Bridge
Mt. Vernon trail back to starting point

Loop #2 (out and back loop)

Roosevelt Island
Key Bridge
Georgetown
Wisconsin Ave.
Right on K St. (Under Whitehurst PKW)
Capital Crescent Trail
Turn around point at 3.5 mile marker (water fountain)

Left on 34^th St.
Key Bridge
Back to starting point

SMRRT run

2009-08-28T08:53:00.000-07:00

Saturday is upon us everybody, which means :

Saturday Morning Ragnar Relay Team Workout

(SMRRT)

This weekend's SMRRT workout will be a ten mile run.
There are two separate routes that you can take. Both are 10 miles each.
Below, you will find a map of both the routes.
You can choose from option # 1 and #2. The first route will begin no later than 0715hrs. The second will commence around 0830hrs. Wong and Manni will be doing both runs so there will be someone there as a troop lead. These workouts are focused more on completion of distance than time. The first run will done at a slightly faster pace than the second run. Please take the time to review the maps provided to keep as a reference in your head. If you have any questions please call me or send me a text. Have a good day. See you at ROOSEVELT ISLAND in the morning

--->Manni
202.340.5553

Wednesday 26 August Run Details

2009-08-26T07:38:00.001-07:00

Hello everybody.

Another wonderful Wednesday is among us.

Which means : Wednesday 1830hrs Run.

This Wednesday's run will be a 10k. If you have some type of timepiece, please bring it.

The route is the CUSTIS TRAIL westbound (remember the Saturday that we timed our 10k?. . . . that trail)

We will be working on our SPLIT TIME.

It is a there-and-back run. We will run to George Mason Dr. (our half-way point).

Keeping track of your time, the goal is to run the second half faster than the first half.

*NO SANDBAGGING, NO COASTING. Don't cheat yourself or your teammates, there is no gain without positive effort*

I hope to see as many of you as possible. If not, please run on your own as the team needs you.

I'm looking forward to a great Wednesday, which will only be better with the presence of my fellow teammates and friends.

Cheers!

--->Manni

202.340.5553

Team Meet tomorrow 8:30 am

2009-08-21T11:45:00.000-07:00

Guys and gals…

Please plan to meet at 8:30 am. In case it rains, we will not do the run. Do not show up. Its not safe to run stairs when its wet. There is always crossfit at 10 am.

chau

hi

2009-08-17T04:01:00.001-07:00

Chau,

I was sick last week, and this weekend my grandma died, which is why I was not at practice. I will be in Russia next week for the funeral, so will have to miss next Saturday as well. Hope that's ok.

thank you,

anya

RE: Tomorrow morning workout!!! New Meeting time 8:30 am

2009-08-10T09:54:00.001-07:00

Sorry, I was supposed to send that out last week. Here it is:

http://www.ex2adventures.com/

The VentureQuest race is comming up, the weekend before the Ragnar. The fall trail running series starts up after the Ragnar. There's also a 10k trail race in Maryland this weekend (Blue Crab Bolt).

Date: Mon, 10 Aug 2009 09:19:01 -0700
From: ajrodrigues2006@yahoo.com
Subject: RE: Tomorrow morning workout!!! New Meeting time 8:30 am
To: chau@novamma.com; anya.vostokova@gmail.com; renata.rutman@gmail.com; smantholt@hotmail.com
CC: amberhaf@yahoo.com; brandon@sunmanagement.net; catherineeseguin@hotmail.com; eskimogall@yahoo.com; hsuwang@comcast.net; indianmuppetfrog@yahoo.com; lbriggerman@gmail.com; manriquebien@gmail.com; pjsoxfan@gmail.com; chau2.ragnar@blogger.com

hey anyone remember that adventure race website. I want to take a look at it, so i can start deciding other ways to make myself miserable.

Arod

--- On Mon, 7/27/09, Mark Antholt <smantholt@hotmail.com> wrote:

From: Mark Antholt <smantholt@hotmail.com>
Subject: RE: Tomorrow morning workout!!! New Meeting time 8:30 am
To: chau@novamma.com, anya.vostokova@gmail.com, renata.rutman@gmail.com
Cc: ajrodrigues2006@yahoo.com, amberhaf@yahoo.com, brandon@sunmanagement.net, catherineeseguin@hotmail.com, eskimogall@yahoo.com, hsuwang@comcast.net, indianmuppetfrog@yahoo.com, lbriggerman@gmail.com, manriquebien@gmail.com, pjsoxfan@gmail.com, chau2.ragnar@blogger.com
Date: Monday, July 27, 2009, 2:19 PM

Excellent workout on Saturday. My legs are fried!

From: chau@novamma.com
To: anya.vostokova@gmail.com; renata.rutman@gmail..com
CC: ajrodrigues2006@yahoo.com; amberhaf@yahoo.com; Brandon@sunmanagement.net; CatherineESeguin@hotmail.com; eskimogall@yahoo.com; hsuwang@comcast.net; indianmuppetfrog@yahoo.com; lbriggerman@gmail.com; manriquebien@gmail.com; smantholt@hotmail.com; pjsoxfan@gmail.com; chau2.ragnar@blogger.com
Subject: RE: Tomorrow morning workout!!! New Meeting time 8:30 am
Date: Fri, 24 Jul 2009 15:45:56 -0400

School, meaning "GYM"

From: Anya Vostokova [mailto:anya.vostokova@gmail.com]
Sent: Friday, July 24, 2009 2:08 PM
To: Renata Rutman
Cc: chau@novamma.com; ajrodrigues2006@yahoo.com; amberhaf@yahoo.com; Brandon Stewart; CatherineESeguin@hotmail.com; eskimogall@yahoo.com; hsuwang@comcast.net; indianmuppetfrog@yahoo.com; lbriggerman@gmail.com; manriquebien@gmail.com; Mark Antholt; pjsoxfan@gmail.com; chau2.ragnar@blogger.com
Subject: Re: Tomorrow morning workout!!! New Meeting time 8:30 am

actually yes, where is the track? i assumed it was the one right near the gym?

On Fri, Jul 24, 2009 at 2:04 PM, Renata Rutman <renata.rutman@gmail.com> wrote:

Please count me in for Saturday as well.

For clarification, by "the school" do you mean the track where we ran a few weeks ago on Sunday evening or at TLI?

Thanks,
Renata

Fri, Jul 24, 2009 at 1:20 PM, Chau@NOVAMMA <chau@novamma.com> wrote:

Hello everyone,

Sorry for the multiple emails….some of you want to do Crossfit at 10 am so, let's meet earlier at 8:30 am at the school. So far, Patti, Lauren, Jared, Mark, Anya have said they are in. So, just to be clear: no need to wait for everyone to come to start running. If you all get there by 8:30 am, wait 5 minutes for others, and if no shows, go on. If you show up and no one is there, most likely we are gone.

Also….from this point on, to keep it consistent and structured, all team practices will be at 8:30 am every Saturday. No more Sundays.

MANDATORY TEAM MEETING TO DISCUSS RULES AND RACE DETAILS: WEDNESDAY, AUGUST 5^th at 7:30 pm at the gym.

Chau

Windows Live™ Hotmail®: Celebrate the moment with your favorite sports pics. Check it out.

Express your personality in color! Preview and select themes for Hotmail®. Try it now.

RE: Tomorrow morning workout!!! New Meeting time 8:30 am

2009-08-10T09:19:00.001-07:00

hey anyone remember that adventure race website. I want to take a look at it, so i can start deciding other ways to make myself miserable.

Arod

--- On Mon, 7/27/09, Mark Antholt <smantholt@hotmail.com> wrote:

From: Mark Antholt <smantholt@hotmail.com>
Subject: RE: Tomorrow morning workout!!! New Meeting time 8:30 am
To: chau@novamma.com, anya.vostokova@gmail.com, renata.rutman@gmail.com
Cc: ajrodrigues2006@yahoo.com, amberhaf@yahoo.com, brandon@sunmanagement.net, catherineeseguin@hotmail.com, eskimogall@yahoo.com, hsuwang@comcast.net, indianmuppetfrog@yahoo.com, lbriggerman@gmail.com, manriquebien@gmail.com, pjsoxfan@gmail.com, chau2.ragnar@blogger.com
Date: Monday, July 27, 2009, 2:19 PM

Excellent workout on Saturday. My legs are fried!

From: chau@novamma.com
To: anya.vostokova@gmail.com; renata.rutman@gmail..com
CC: ajrodrigues2006@yahoo.com; amberhaf@yahoo.com; Brandon@sunmanagement.net; CatherineESeguin@hotmail.com; eskimogall@yahoo.com; hsuwang@comcast.net; indianmuppetfrog@yahoo.com; lbriggerman@gmail.com; manriquebien@gmail.com; smantholt@hotmail.com; pjsoxfan@gmail.com; chau2.ragnar@blogger.com
Subject: RE: Tomorrow morning workout!!! New Meeting time 8:30 am
Date: Fri, 24 Jul 2009 15:45:56 -0400

School, meaning "GYM"

From: Anya Vostokova [mailto:anya.vostokova@gmail.com]
Sent: Friday, July 24, 2009 2:08 PM
To: Renata Rutman
Cc: chau@novamma.com; ajrodrigues2006@yahoo.com; amberhaf@yahoo.com; Brandon Stewart; CatherineESeguin@hotmail.com; eskimogall@yahoo.com; hsuwang@comcast.net; indianmuppetfrog@yahoo.com; lbriggerman@gmail.com; manriquebien@gmail.com; Mark Antholt; pjsoxfan@gmail.com; chau2.ragnar@blogger.com
Subject: Re: Tomorrow morning workout!!! New Meeting time 8:30 am

actually yes, where is the track? i assumed it was the one right near the gym?

On Fri, Jul 24, 2009 at 2:04 PM, Renata Rutman <renata.rutman@gmail.com> wrote:

Please count me in for Saturday as well.

For clarification, by "the school" do you mean the track where we ran a few weeks ago on Sunday evening or at TLI?

Thanks,
Renata

Fri, Jul 24, 2009 at 1:20 PM, Chau@NOVAMMA <chau@novamma.com> wrote:

Hello everyone,

Sorry for the multiple emails….some of you want to do Crossfit at 10 am so, let's meet earlier at 8:30 am at the school. So far, Patti, Lauren, Jared, Mark, Anya have said they are in. So, just to be clear: no need to wait for everyone to come to start running. If you all get there by 8:30 am, wait 5 minutes for others, and if no shows, go on. If you show up and no one is there, most likely we are gone.

Also….from this point on, to keep it consistent and structured, all team practices will be at 8:30 am every Saturday. No more Sundays.

MANDATORY TEAM MEETING TO DISCUSS RULES AND RACE DETAILS: WEDNESDAY, AUGUST 5^th at 7:30 pm at the gym.

Chau

Windows Live™ Hotmail®: Celebrate the moment with your favorite sports pics. Check it out.

Saturday, Aug 1st 8:30 am run

2009-07-31T07:20:00.000-07:00

10K from Crossfit Studio to GM dr via Custis Trail
Find more Runs in Arlington, Virginia

week day run

2009-07-27T18:07:00.001-07:00

All,

Week day run tomorrow at 6:30 PM. Starting from school parking lot.

See ya there.

Wong

RE: Tomorrow morning workout!!! New Meeting time 8:30 am

2009-07-27T11:19:00.001-07:00

Excellent workout on Saturday. My legs are fried!

From: chau@novamma.com
To: anya.vostokova@gmail.com; renata.rutman@gmail.com
CC: ajrodrigues2006@yahoo.com; amberhaf@yahoo.com; Brandon@sunmanagement.net; CatherineESeguin@hotmail.com; eskimogall@yahoo.com; hsuwang@comcast.net; indianmuppetfrog@yahoo.com; lbriggerman@gmail.com; manriquebien@gmail.com; smantholt@hotmail.com; pjsoxfan@gmail.com; chau2.ragnar@blogger.com
Subject: RE: Tomorrow morning workout!!! New Meeting time 8:30 am
Date: Fri, 24 Jul 2009 15:45:56 -0400

School, meaning "GYM"

From: Anya Vostokova [mailto:anya.vostokova@gmail.com]
Sent: Friday, July 24, 2009 2:08 PM
To: Renata Rutman
Cc: chau@novamma.com; ajrodrigues2006@yahoo.com; amberhaf@yahoo.com; Brandon Stewart; CatherineESeguin@hotmail.com; eskimogall@yahoo.com; hsuwang@comcast.net; indianmuppetfrog@yahoo.com; lbriggerman@gmail.com; manriquebien@gmail.com; Mark Antholt; pjsoxfan@gmail.com; chau2.ragnar@blogger.com
Subject: Re: Tomorrow morning workout!!! New Meeting time 8:30 am

actually yes, where is the track? i assumed it was the one right near the gym?

On Fri, Jul 24, 2009 at 2:04 PM, Renata Rutman <renata.rutman@gmail.com> wrote:

Please count me in for Saturday as well.

For clarification, by "the school" do you mean the track where we ran a few weeks ago on Sunday evening or at TLI?

Thanks,
Renata

Fri, Jul 24, 2009 at 1:20 PM, Chau@NOVAMMA <chau@novamma.com> wrote:

Hello everyone,

Sorry for the multiple emails….some of you want to do Crossfit at 10 am so, let's meet earlier at 8:30 am at the school. So far, Patti, Lauren, Jared, Mark, Anya have said they are in. So, just to be clear: no need to wait for everyone to come to start running. If you all get there by 8:30 am, wait 5 minutes for others, and if no shows, go on. If you show up and no one is there, most likely we are gone.

Also….from this point on, to keep it consistent and structured, all team practices will be at 8:30 am every Saturday. No more Sundays.

MANDATORY TEAM MEETING TO DISCUSS RULES AND RACE DETAILS: WEDNESDAY, AUGUST 5^th at 7:30 pm at the gym.

Chau

Windows Live™ Hotmail®: Celebrate the moment with your favorite sports pics. Check it out.

RE: Tomorrow morning workout!!! New Meeting time 8:30 am

2009-07-24T12:45:00.000-07:00

School, meaning “GYM”

actually yes, where is the track? i assumed it was the one right near the gym?

On Fri, Jul 24, 2009 at 2:04 PM, Renata Rutman <renata.rutman@gmail.com> wrote:

Please count me in for Saturday as well.

For clarification, by "the school" do you mean the track where we ran a few weeks ago on Sunday evening or at TLI?

Thanks,
Renata

Fri, Jul 24, 2009 at 1:20 PM, Chau@NOVAMMA <chau@novamma.com> wrote:

Hello everyone,

Sorry for the multiple emails….some of you want to do Crossfit at 10 am so, let’s meet earlier at 8:30 am at the school. So far, Patti, Lauren, Jared, Mark, Anya have said they are in. So, just to be clear: no need to wait for everyone to come to start running. If you all get there by 8:30 am, wait 5 minutes for others, and if no shows, go on. If you show up and no one is there, most likely we are gone.

Also….from this point on, to keep it consistent and structured, all team practices will be at 8:30 am every Saturday. No more Sundays.

MANDATORY TEAM MEETING TO DISCUSS RULES AND RACE DETAILS: WEDNESDAY, AUGUST 5^th at 7:30 pm at the gym.

Chau

RE: Tomorrow morning workout!!! New Meeting time 8:30 am

2009-07-24T12:35:00.000-07:00

No we are meeting at the school then going to the stairs

actually yes, where is the track? i assumed it was the one right near the gym?

On Fri, Jul 24, 2009 at 2:04 PM, Renata Rutman <renata.rutman@gmail.com> wrote:

Please count me in for Saturday as well.

For clarification, by "the school" do you mean the track where we ran a few weeks ago on Sunday evening or at TLI?

Thanks,
Renata

Fri, Jul 24, 2009 at 1:20 PM, Chau@NOVAMMA <chau@novamma.com> wrote:

Hello everyone,

Sorry for the multiple emails….some of you want to do Crossfit at 10 am so, let’s meet earlier at 8:30 am at the school. So far, Patti, Lauren, Jared, Mark, Anya have said they are in. So, just to be clear: no need to wait for everyone to come to start running. If you all get there by 8:30 am, wait 5 minutes for others, and if no shows, go on. If you show up and no one is there, most likely we are gone.

Also….from this point on, to keep it consistent and structured, all team practices will be at 8:30 am every Saturday. No more Sundays.

MANDATORY TEAM MEETING TO DISCUSS RULES AND RACE DETAILS: WEDNESDAY, AUGUST 5^th at 7:30 pm at the gym.

Chau