This is the velella (Velella Velella), a small free floating hydrozoan. It’s currently the only known species in the genus.
They’re also known as sea-rafts or by-the-wind-sailors, for the obvious reason that it uses the the “sail” you can see in this image for locomotion. Because of this, they are often found washed up on beaches.

Because you push yourself to 80-90% of your max, it gives you a tough workout in minimal time. And more and more athletes are moving towards sprint workouts; that is, sprinting through multiple types of exercises to get the full body workout you need. This preps your body to do pretty much anything.

CycloCross bikes, or Cross bikes are made like a racing bike--light weight with the ability to maintain high speeds--but with an off terrain tire, made for mud, climbing and high intensity maneuvers.

Enter your own personal CoreFitCross workout plan:

Get on your bike and push yourself to your lactate threshold–the threshold where your muscles start to burn. Hold it there for 30 seconds and then push to your max for 15sec. Drop it back down to your threshold for 30sec and drop down to 30% of your max for 3 minutes. Repeat this 6 times. You can try it going up a hill–it perfectly replicates what CycloCross is all about.

Alright, let’s face it, I know you guys are all a sucker for a pretty face. And while this intro picture might be a clever ruse to draw you in to checking out this POWER UP workout challenge, I’m willing to bet you either want to look like this guy, or be with this guy. To do either, you have to have a body to match. Try CoreFit Challenge #14 to power up through plyometrics, and full body core work. If you want to really push yourself, add a 50m sprint in between each exercise without resting.