A day of volleyball down at the Santa Monica Beach with some great friends. Pretty intense games that drew in some spectators. Long hike up to the cliffs with some stair repeats in order to get some blood pumping. Beautiful day here on the West Coast. Hope all you 365ers are having a great weekend and getting into the Summer groove.

AR. NF. NR.

Nick

Day 216 of the 365 Day challenge for the We Are One Organization. 40 mile bike ride through the Canyons out here in Malibu and Santa Monica. Everything feeling in great shape.

AR. NF. NR.

Nick

One of the best Saturdays in Los Angeles in a while for me. Granted I’ve been traveling a good bit but nonetheless….

It started out with a trip to the beach in the morning for a mini decathlon set up by my physical training clinic and sports institute. The events included 50m dash, Long Jump, Shot Put, 50m Hurdles and the 800m. I arrived a little late so I missed the 50m dash and the Long Jump so I was behind from the beginning but I ended up coming in third overall with a stellar performance in the hurdles if I do say so myself.

The training adventure clinic brought all sorts of characters and outfits to the beach on this gorgeous Saturday morning so the Post Decathlon Picture captured a lot. Now I just have to get all of them to get the WAO dri fits. But the events weren’t quite finished. The final event was a co-ed team of 3’s tug of war. I don’t mean to brag but Team Awesome, aka my team, pulled out the W and were the true champions for the day.

Team before the tug. 

Team after the victory tug-of-war match.

Lots of fun and sweat had by all.

Happy Saturday! AR. NF. NR.

Nick

A little out of order due to a lot of traveling and lack of internet access but nonetheless the workouts were put in.

35 minutes on the erg. 1500 meters warm up. 8000 meters at a 1:53 pace per 500m. Really good workout reping my Cornell Crew gear.

Then I headed over to the cross fit section of the gym to do the core/ball work. Pushups, planks, leg kicks, hip lifts, hip tilts, forearm tilts. Don’t know why all the pictures are females but they have great form. 

Great alternative to the regular pushup and plank work because it involves so much of the core.

Alex is in Seattle for the U23 training Camp so he has been extremely busy. Best of luck to him and his teammates who are out there as well.

AR. NF. NR.

Nick

At the IRA’s (National Crew Championship Races) on Cooper River in NJ. Cornell Crew team had a phenomenal run this season and ended their season coming in 9th overall in the country. They were ranked 13th going into the regatta so it was definitely a major accomplishment. Really proud of my younger brother and very happy to have seen the team grow throughout this entire season. I wish them the best of luck for their future endeavors especially those heading to the U23 National Team in Seattle to try and make it to the World Championship in Lithuania this summer.

AR. NF. NR.

Nick

Workout in the gym at the Holiday Inn in Cherry Hill, NJ. 35 minutes on the elliptical with some hard interval minutes followed by ab and core work. 113 pushups in 3 minutes. Hopefully start running soon.

AR. NF. NR

Nick

I get to post on lucky day #200 for the 365 Day Challenge for We Are One. My younger brother, Alex, had to hit the sack early tonight after a long day of traveling to Camden, NJ for the IRA’s (Rowing Nationals) for his final Collegiate Regatta.

I was able to get to the YMCA and jump on the erg for 8000m. I did a mini workout where every 5th minute was an all out sprint (pulling as hard as I could). Rowing is definitely a full body workout and I highly recommend it for anyone looking to increase lower body strength, core and arms as well as improve their cardio system as well. It’s the type of workout that high intensity for less time combines for an awesome workout.

Hoping to get back to running soon but tired of trying to fight the injury after a week of running so I’m sticking with the cross training for now. Hoping the Celtics can pull this win off but its not looking good.

We are well into summer so I’m hoping everyone is sticking to their workout regimens. Til next time…

AR. NF. NR.

Nick

I have the honor of sitting next to Nick as I write todays blog.  It was a fabulous weekend in Ithaca, NY.  We celebrated Alex’s graduation from Cornell….no small feat!  No day went by without some sort of physical activity.  Clint & Tim  went for a very hilly bike ride & then joined Lauren, Gina, Alex, Nick, Bear & some of the other fine rowers on Al’s crew team for some gorge jumping.  Amazing to me that anyone would willingly want to inflict that kind of stress to the human body.  They were jumping from heights of about 45-50 feet.  The others stood around taking pictures & video.  I’m sure the military families have much more heroic tales to tell than our memory maker.

Today Jay & I swam hard for 20 minutes using our training flippers which get the heart rate really going.  I feel like a bullet in the water.  After that we met with Scott & worked on arms, squats & some core work for 1/2 hour.  Felt strong, felt good.  Starting to train harder in preparation for our first triathlon of the year on June 12th in Merrimack….the 3rd Annual Y Tri.

Day after Memorial Day made me think about all those soldiers, all those families & all those memories.  It’s good to be part of such a wonderful family & all the choices I have to stay healthy.

xoxo Granite Girls

Great Saturday in Ithaca, NY with the whole Karwoski family. The guys were lucky to be able to take out a boat in the morning and row. We had Kevin, a guy from Alex’s team stroking (in the first seat) followed by my brother-in-law, my Dad, me (Nick), other brother-in-law, family friend, girlfriend’s Dad and Alex. It was quite an experience. Lots of good times and for a few seconds it looked lie we knew what we were actually doing. Great workout. Still doing the whole graduation thing so the Post is short. Hope everyone is having a great weekend.

AR. NF. NR.

Nick

Somehow the Monday post got lost in the craziness this week. I got a 6.5 mile run in on Monday which felt awesome followed by a leg lifting workout at the gym. Lots of traveling coming up so front loading my workouts this week was a must. Hope everyone’s workouts are going well.

AR. NF. NR

Nick