Code 3 Athletics - Hawthorne

Code 3 Athletics - Hawthorne

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#throwback I had a dream and that was to be a triathlete.

My limiting mindset initially said, “how can I be a triathlete when I didn’t know how to swim, afraid of open water and didn’t own a bike 😣?”

I didn’t listen. I had no idea what I was doing but I did it anyways.

I had a dream and that was to be an Ironman finisher.

My limiting mindset initially said, “how can i be an Ironman finisher; I sucked at swimming to meet cut off time 😣?”

I didn’t listen. I was scared as hell but did as many races I can. I finished my first full Ironman in less than a year after my first ever triathlon.

I had a dream and that was to be an Ultraman finisher.

My limiting mindset initially said, “how can i be an Ultraman finisher; 10 km swim 😣 and 52.4 mile run after 260 mile bike.. with cut off time of 12 hrs? I’m not fast. I’m not cut out for that race.”

I didn’t listen. I worked my butt off like crazy, did whatever it takes just to be at starting line of race. I finished third female overall and became first Filipino (female/male) to finish an Ultraman.

I never dreamed to be a Guinness World Record.... ever. I didn’t plan to achieve it either.

BUT I dreamed to be the BEST athlete I can be. And I did what a champion athlete would do EVERY single day. Not just in training. Ive done my best to act, think, speak and feel as one. I may not be perfect at all times but I knew I’ve done my BEST.

Keep dreaming and keep shutting off your limiting beliefs. Anything is possible.

Why be average, when you can be your best

Infinit Nutrition #iaminfinit #formswim FORM #piercefootwear Pierce Footwear #code3athletics Code 3 Athletics - Hawthorne #finisswim FINIS Swimming #tifosioptics Tifosi Optics #throwback #rocketsciencesports Rocket Science Sports #runnershigh Runners High #plantfusion PlantFusion Addaday #addaday Thunderbird Bar #thunderbirdbar KOOL 'N FIT #koolnfit UrbanCycling US #urbancyclingus Beet It Sport #beetitsport CEP Compression USA Compex #compex Ultimate Direction #ultimatedirection EatSleep.Fit #eatsleepfit Garmin Fitness #garmin
Swim 🏊🏼‍♀️ + bike 🚴🏻 + run 🏃🏽‍♀️ + lift 🏋️‍♀️
How’s your training going 🤩???

You can also follow me in Strava.. yes, i'm finally active on it. 😁
https://www.strava.com/athletes/5138334

#feistyfox #shangrilarendon #feistyfoxcoaching #iaminfinit #garmin #rocketsciencesports #finisswim #finis #form #formgoggle #piercefootwear #lbrunnershigh #ultimatedirection #niterider #koolnfit #addaday #compex #beetitsport #thunderbirdbar #vfe #urbancycling #code3athletics #saltstick #tifosioptics #aspengreen FINIS Swimming FORM Infinit Nutrition Addaday Code 3 Athletics - Hawthorne Rocket Science Sports #griffithpark #hollywoodsign #trailrunning #ultra
Triathlete or not, injury can be no fun!😫

Some may think “oh you’ve got a good amount of triathlon experience - injury is not up your ally” but this is far beyond the truth. Injury scare is always present no matter the amount of knowledge/experience one may have.

If there’s one thing I’ve learnt about avoiding injury, its that resting and patience are extremely important. Once a race has been completed, its a good idea to give your body a break, allowing it to recover and rebuild all your strength… not going to say getting back to training is gonna be any easier (it won’t😅)!! But training consistently, with discipline and small steps matter if you want to get back to your full potential.

Incase you’re wondering if this happened to me, HECK YES!! This was 100% me after my recent world record completing 23 Ironman distance (55 miles swim, 2500 miles bike and 600 miles run) in 34 days! Like I said, rest, discipline and small steps are factors to avoid injury!😉

Here are my small wins of January, and I am PROUD!!
1) FTP increased from 94 W to 204 W
2) Run got faster and longer from jogging 1 mile at 15 min/mile to 10 km at ~7-8 min/mile
3) Zero swim to 1.2 mile swim at 1:30-1:45 min/100 yards
4) have incorporated at least 4x 1hr strength per week
5) meal prep and nutrition tracking

I’m very happy that despite the distance I put in just about 2 months ago at the race, I’m injury free and have continued to get stronger. I cannot ask for more!!!!!!!!

https://www.facebook.com/shangrilarendon/posts/238937547798110

#finis FINIS Swimming Garmin #garmin Ultimate Direction #ultimatedirection Runners High #runnershigh Thunderbird Bar #thunderbirdbar Pierce Footwear #piercefootwear KOOL 'N FIT #koolnfit Addaday #addaday Compex #compex Tifosi Optics #tifosioptics Amp Human #amphuman Beet It Sport #beetitsports Aspen Green #aspengreen NiteRider Technical Lighting #niterider FORM #formswim Code 3 Athletics - Hawthorne #code3 #code3hawthorne #feistyfoxcoaching #formgoggles #shangrilarendon #feistyfox Rocket Science Sports #rocketsciencesport #iaminfinit #infinitnutrition Infinit Nutrition
“In just over a month, Coach Shangrila Rendon managed to SWIM 55.2 miles, BIKE 2,576 miles, and RUN 602.6 miles. In nine instances, she finished the 140.6-mile race in less than 14 hours.”

Press Telegram wrote about Coach Shangrila Rendon’s project, the Beyond Myself Project. This project aims to raise awareness and donations for 4 non-profit organizations who advocate for women, underprivileged children in Vietnam, and individuals struggling with PTSD.

Read the full article here 👇👇https://www.presstelegram.com/2020/12/11/shangrila-rendon-breaks-triathlon-record-in-long-beach/?

#beyondmyselfproject #shangrilarendon #feistyfox

Children's Institute - CII SJVRC "One Mile for One Child" Charity Downtown Women's Center Paws4Success

Pierce Footwear Rocket Science Sports Garmin Thunderbird Bar NiteRider Technical Lighting Infinit Nutrition Code 3 Athletics - Hawthorne Aspen Green FINIS Swimming SaltStick Honey Stinger Tifosi Optics Amp Human Addaday Beet It Sport Compex Ultimate Direction PlantFusion Noxgear Perskindol 52 SPEAKER Klean Athlete The Fit Connection KOOL 'N FIT Running Warehouse FORM Pedal Movement Urban Cycling US D'Andrea Visual Communications Long Beach Coffee & Tea Tri-Zone EatSleep.Fit VentureHeat Vision For Enrichment Greenvans
2nd Guinness World Record has been officially approved as of June 1, 2021 🤩🤩🤩!!!!!

23 140.6 triathlon (full Ironman) distances in 34 days completed on October 30th - December 2nd, 2020 in Long Beach. CA

✅ 55 miles swim 🏊
✅ 2500 miles bike 🚴‍♀️
✅ 600 miles run 🏃‍♀️

First 10 were completed consecutively. Last nine (9) were sub 14hrs. Fastest time was 13:10:24. Best moving time without transition time was 11:51.

Thank you so much to all Beyond Myself Project volunteers, my family and friends. A lot of time, energy, physical, emotional & mental work were invested on October 30th - December 2nd, 2020.

https://www.guinnessworldrecords.com/world-records/661813-most-140-6-mile-triathlon-distances-completed-in-one-year-female

Summary: https://www.shangrilarendon.com/beyondmyselfproject

---------------------

I want to say a huge THANK YOU to all the volunteers, supporters and sponsors of the BEYOND MYSELF PROJECT.

The project wouldn't have moved forward without each person I contacted saying "yes" when I asked for help. It wouldn't have been successful without everyone believing in the project, me and our causes. It could have stopped and failed if we didn't work as a team.

Considering that my idea of Beyond Myself Project emerged only on August 7th, it really was a 4-month project. On that day, that first “yes” from Claudia Flynn, Monica Busby and Katherine Quaid exponentially grew to more YES's from about 150 volunteers.

I believed in the project 100% and knew that it was a GREAT opportunity for everyone to collectively be part of it, especially right now. So I contacted as many individuals, organizations and companies as I could. If I were asked to be a part of it myself, I would have also say “Absolutely, Why not!?”

Beyond Myself Project was a project that started as an idea out of my sincerity, love, wanting to make a difference and showing to everyone that anything is possible. I really wanted to create a way for everyone to find inspiration, positivity, grow, while at the same time doing something beyond themselves. Yes, despite of all the challenges that we are experiencing, we can still do something for others. As we moved forward, the project that started from an idea became the project of everyone in the team.

Beyond Myself Project team grew and ended up with 10 sub teams as we moved forward: Core Leaders, Non-Profit organization, Volunteers/Witnesses, Medical, Documentary Film, Guinness World Record QC, Food/Nutrition, Social Media, News/Press and Website/Printing teams. There were lots of moving parts!

Vineta and I would have not executed it successfully without others stepping up. I can’t thank enough the 3 strong, go-getters, passionate, positive and hard-working women Cheryl, Amy and Monica who voluntarily took the leadership roles. They owned the project, invested many hours and tremendously helped me and Vineta in basically everything. Not that they had lots of time on their hands; In fact, they were just as busy as everyone else with their families, work and training. I asked Cheryl who lives in Bakersfield (3hrs drive from Los Angeles), “Why are you showing so much care about the project?” She replied, “I live within my values. And this is one of them.” Amy, Cheryl and Monica believed and cared about the project, its causes, goals, my well being as well as Vineta and all volunteers. I called them the leaders of the project, the core team.

Thank you so much Katherine Quaid for helping us out with all the organization and communication with the non-profit organizations. Your experience, skills and knowledge helped us big time. You made it possible despite your very busy schedule and the fact that you are in Utah.

Thank you so much Lloyd for believing in the project and its endless possibilities. Thank you for leading the documentary film. Your team has worked tirelessly, professionally and shown dedication since the start.

Thank you so much Sara for reviewing all the race data and ensuring that we are within Guinness World Record guidelines.

Thank you Albert & Monica for all your news/press-related advising help.

Thank you so much Tom & Shannon for keeping me fed while racing and ensuring that my food was made, delivered and created per RD’s plan.

Thank you to all volunteers and witnesses who showed up at the race site. Without you showing up, there would be no race and there would be no Beyond Myself Project. Spending time with you was my joy and reason to get up and race every single day. I was dependent on you. You were a source of my energy on all those days. I do remember each of you and I will always hold those memories close to my heart. Thank you so much.

My body went through a "beating" especially during the first 10 consecutive 140.6 (full ironman) triathlons. My body was in “shock” and kept complaining. Pain in different areas. Very cold swim in the bay. I was falling asleep, especially during the bike portion. Every night after race, I asked myself "how can this body complete another 140.6 miles tomorrow?” Then, I could barely walk okay as I stepped out of the RV next day. I took naps every chance I got. When my body was so exhausted, I relied on my mindset… But then there were many times that I just had to suck it up.

During the first 4 days, I swam “blindly” at the bay when it was still pitch dark. Vineta, Tanya or Denise instructed directions through my headset, “swim right, left,..” For about an hour every morning I was swimming without really being able to see anything and just depending on voice directions. Halfway through the swim, I was shivering. I clenched my jaw, and told myself “suck it up. You can’t stop. Otherwise, you will be colder.”

On day 11, I was falling asleep while I swam! Many days that I was falling asleep during the bike, I was thinking “If only I could just take a rest.”

For 10 days, I ran with a blister on my pinky toe the size of a dime. Then another blister showed up almost at a quarter size under my big toe as well.

I was “sleep-cycling” couple nights; literally moving my legs in pedaling motion while sleeping.

There were times that I had to pedal with only 1 leg because my knee was hurting badly.

There were so many others... I'll write more with exact details in my next book

When my body was exhausted and mindset was having a hard time, I was left relying with my heart. I reminded myself a million times of my WHYs and values every moment I spent with each volunteer. I wanted to get to know each and every person. I knew that everyone was busy, some had to drive far or had to fly to be at the race site, they still showed up. Not just that, they believed in the project.

Throughout the days, many reached out and expressed how I’ve helped and inspired them in many ways - people in and outside California and even outside of United States. I can’t help not to be teary while racing. All the interactions and communications with individuals helped me keep moving forward.

The body will break down without proper care. But Beyond Myself Project had a solid and dedicated medical team. Thank you for all those who showed up and gave my in-person care, especially when I needed your help the most: Gaby Alcala, Rich Lorton, Janise Co-Alcantara, Mario Alcantara, Christopher Cleveland, Lilibeth Leviste-Garcia, Gwen Climaco, Kenneth Vigilia, Dr. Vigilia, Edmar Alberto Duenas.

Thank you Dr. Vigilia and Dr. Meng for medical advising. Thank you to Registered Dietician Jeff Rothschild for my nutrition plan. Thank you Dr. Cleveland for chiropractic help. Thank you Physical Therapists Mario, Janise and Gwen. Thank you to my sports massage therapists Gaby Alcala, Rich Lorton and Edmar. Thank you to Pharmacist Natasha Vo. Thank you to my sister and lead nurse Myra Rendon for coordinating all the nurse volunteers remotely. Thank you to all our nurses and Tinh for all the advice.

Because of you, I am well and not injured all throughout the entire duration of the project. In fact, I got stronger and stronger. I was of course tired, couldn't wait to get more sleep and rest but it was amazing to experience and see how my body got stronger with each week.

I experienced it the most during the last 9 triathlons.. sub-14hr. “Wow, I feel like i didn't race an ironman distance the day before!!!!” My comfortable pace of 11 min/mile became 9-9:30 min/mile. On strong days, I was running an average of 8:30 min/mile. I was even shocked when I was able to keep up a sub 8 min/mile pace during one of the full marathons after 15 triathlon finishes.

Feisty Fox Coach Tinh who cycled with me a couple times (first and last week) said, “I thought the ride was gonna be an easy one. It’s unbelievable. It’s like riding with a totally different cyclist.” My 112 mile ride speed went from 14-15 mph to 18-20 mph on a headwind, average speed of 16 mph to 20 mph and max speed of 20 mph to 25 mph! Our bodies are truly amazing. Even as much experience and knowledge I have as an endurance athlete and triathlon coach and the countless hours I invested in training, this wouldn’t have been possible without adequate and proper nutrition, recovery strategy, daily vitals tracking and body maintenance.

Thank you to all the companies who sponsored me and the project:
Rocket Science Sports, Infinit Nutrition, FINIS Swimming, Garmin, Runner's High. FORM, Addaday, SaltStick, Honey Stinger, Ultimate Direction, Tifosi Optics, Pierce Footwear, Thunderbird Bar, NiteRider Technical Lighting, Aspen Green, Amp Human, Beet It Sport, Compex, PlantFusion, Noxgear, Perskindol, The Fit Connection, Code 3 Athletics , KOOL 'N FIT, Running Warehouse, Pedal Movement, Buil Rite/IPME, Urban Cycling Us Bicycle Shop, Jimbo’s Bike Repair, D’Andrea Visual Communications, Long Beach Coffee & Tea, Jolt Sport, Tri-Zone, EatSleep.Fit, Venture Heat, Vision for Enrichment, Refresh, Greenvans and PT-RN CARE, INC. Physical & Rehabilitation Therapy.

Thank you to City of Long Beach
• Department of Parks, Recreation and Marine. Aquatics LB Belmont Pool
• Department of Special Events
• Department of Public Works

Thank you to my family (mom, dad, sister joy, brother Jayr, nieces Margarette and Marjorette, GJ, Veston) and of course Vineta. Vineta took care of everything I needed to be able to race every single day. She believed and supported my idea from the very start. She endured, worked hard, sacrificed a lot every single day. Your dedication to the project, care and unconditional love got us here.

Summary of successes:

1. I set a world record of most 140.6 (full Ironman) triathlons completed within 34 days among females - total of 23. This included:

- 55.2 miles swim
- 2,576 miles bike
- 603.06 miles run

Out of the 23 full Ironman-distance triathlons, 9 of them (15th - 23rd triathlons) were completed under 14 hours. Best time was 13 hours, 10 mins and 31 seconds.

I am well and injury-free!!!

2. Almost $4k were raised for our non-profit organizations.
3. New friendships and connections were made among Beyond Myself Project team members.
4. Lots of valuable memories, inspirations and positive energies were passed on to many individuals who participated, followed and heard of Beyond Myself Project progress

I am very happy that I moved forward with the project, feel very blessed and thankful for all the support and love that Vineta and I have received. Again, THANK YOU SO MUCH Beyond Myself Project team. WE DID IT!!!! Congratulations!!!!

#beyondmyselfproject #feistyfox #shangrilarendon

Pierce Footwear Rocket Science Sports Garmin Thunderbird Bar NiteRider Technical Lighting Infinit Nutrition Code 3 Athletics - Hawthorne Aspen Green FINIS Swimming SaltStick Honey Stinger Tifosi Optics Amp Human Addaday Beet It Sport Compex Ultimate Direction PlantFusion Noxgear Perskindol 52 SPEAKER Klean Athlete The Fit Connection KOOL 'N FIT Running Warehouse FORM PT-RN CARE, INC. - Physical & Rehabilitation Therapy Pedal Movement Urban Cycling US D'Andrea Visual Communications Long Beach Coffee & Tea Tri-Zone EatSleep.Fit VentureHeat Vision For Enrichment #joltsport

Children's Institute - CII Paws4Success SJVRC "One Mile for One Child" Charity Downtown Women's Center

Code 3 Athletics - Hawthorne is a private and group training facility specializing in weight loss, muscle building and improving performance.

Operating as usual

Photos from Code 3 Athletics - Hawthorne's post 11/16/2021

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Photos from Code 3 Athletics - Hawthorne's post 10/25/2021

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Photos from Code 3 Athletics - Hawthorne's post 08/06/2021

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Photos from Code 3 Athletics - Hawthorne's post 06/28/2021

Photos from Code 3 Athletics - Hawthorne's post

Photos from Code 3 Athletics - Hawthorne's post 06/28/2021

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Photos from Code 3 Athletics - Hawthorne's post 06/28/2021

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Photo Credit: @JBXmedia

Photos from Code 3 Athletics - Hawthorne's post 04/02/2021

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01/27/2021

Happy birthday Coach @kishio21. Wow that’s a lot of birthday burpees.

Happy birthday Coach @kishio21. Wow that’s a lot of birthday burpees.

12/20/2020

Congrats to Jenny on her amazing transformation! 22lbs lost!

12/16/2020

Repost from Veronica....

It been a long journey but I’m starting to see and feel the results 💪🏽 Very proud of losing 20 Pounds 😅😅😅!!!! It takes work, dedication , discipline 🏃🏽‍♀️🏋🏽‍♀️ Still got about some more pounds to drop before my goal but I'm proud of Myself 😉 Thank you to my coach Tim Johnson for pushing me to reach this goal 💪🏽🙌🏽

12/11/2020

Photos from Code 3 Athletics - Hawthorne's post

12/11/2020

💥 Win the day 💥

12/08/2020

Huge congratulations to our amazing member @feistyfoxtricoaching for completing her Beyond Myself Project in which she completed 23 triathlons (full ironman) races, and set a new official world record for most number of 140.6 triathlons completed by a woman.

In total over the 23 Triathalons she completed
55.2 miles swim 🏊‍♀️
2,576 miles bike 🚴‍♀️
603.06 miles run 🏃‍♀️

11/26/2020

Happy Thanksgiving Everyone.
There is so much for us to be thankful for. Health has never been so important and we love to see all the member who have prioritized their fitness during this pandemic.

11/13/2020

Time to grind

11/08/2020

Photos from Code 3 Athletics - Hawthorne's post

11/06/2020

Everyone getting after an classic workout “Annie” with a little twist when she brought a kettlebell to the party.

50-40-30-20-10
Double under
Sit up
Russian KB Swing

11/03/2020

Sunrise Squad.

11/03/2020

Fitness under the lights!

10/31/2020

Sweaty Saturday was in full effect today!

10/28/2020

Hustle for that muscle 💪🏻

10/16/2020

💥New Era Snap Backs are in!

📷 @jbxmedia

10/12/2020

Join us this Saturday October 17th for a shoulder workshop hosted by Dr. Noolie Kim at 10am. @i.athletephysio

10/11/2020

Sunday hike to the Hollywood sign.

10/08/2020

9am died together day. See you evening classes for your turn!

09/30/2020

Coach Isaac getting some suns out guns out Row/Assault bike recovery! Come in and give it a try!

09/25/2020

Repost from @leesirenita...

This was my last attempt after I failed 3 times. I used to be afraid of trying something if I thought I couldn’t do it. Just as I was getting ready to give up, just as I was taking off the weights, Coach Tim encourages me to try it one more time. Thanks for the push @code3hawthorne 123#

09/25/2020

You get what you work hard for not what you wish for.

09/24/2020

That feeling you get when you’ve given it everything you’ve got.

09/23/2020

Exercise not only changes your body. It changes your mind, your attitude and your mood.

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3715 W. Rosecrans Avenue
Hawthorne, CA
90250

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 10am - 12pm
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