Getting Fit as F**K

Tabata Something Else

2009-01-24T20:11:00.000-08:00

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

My total was 324, only 5 off my last total!

Tabata Kills, but it's effective...I died!!!!

Check out my newest blog. This one will be updated whenever anything exciting happens. I will be posting all of the adventures Chris and I have. I will update my WODs in the workout log section and eventually this blog might be terminated. With this new blog I will be posting relevant Articles as well as some critiques on the places we travel.

Dumbell!!!

2009-01-23T01:05:00.000-08:00

20# Dumbell

3 Rounds for time

3 Windmills
5 Lawnmowers
7 One arm Snatches

Overall Time 00:06:38

3X5 Deadlift

180-190-195

Daniel

2009-01-21T21:02:00.001-08:00

Photo by Chris Stroud of Ocean Coves natural beauty!

Daniel

For Time,
50 Pull Ups
400m Run
21 Thrusters 65#
800m Run
21 Thrusters 65#
400m Rn
50 Pull Ups

Overall Time 00:26:39

This one was brutal especially since the pull up bars are gigantic!

Check out my newest blog. This one will be updated whenever anything exciting happens. I will be posting all of the adventures Chris and I have. I will update my WODs in the workout log section and eventually this blog might be terminated. With this new blog I will be posting relevant Articles as well as some critiques on the places we travel.

New Kind of WOD

2009-01-20T20:45:00.000-08:00

Today Chris and I went to CrossFit Tacoma and did our first out of the Bay area WOD.

Strength

3x5 Snatches
65#-75#-75#

Met-con

3 rounds

40 yard walk/run with 53# Bag
30 Box Jumps on giant wheel
20 Back Squats 85#
10 Ring dips BARD

Overall 00:17:41

The point of CrossFit is to prepare you for anything so though this workout was different, it was indeed a good one. I actually vomited in my mouth!

Check out my newest blog. This one will be updated whenever anything exciting happens. I will be posting all of the adventures Chris and I have. I will update my WODs in the workout log section and eventually this blog might be terminated. With this new blog I will be posting relevant Articles as well as some critiques on the places we travel.

Update

2009-01-16T22:45:00.000-08:00

I will be traveling for the next few days and will most likely not be posting until I am situated. Lets only hope I accomplish some workouts on this venture. I will post about the occurrences and accomplishments around the 22nd or 23rd!!

Best wishes!

-Rita

Overhead Squats

2009-01-14T22:34:00.000-08:00

For time,
75 Overhead Squats 65#

Overall time 00:09:17

Overhead Squats
3-3-3-3-3

95-105-115-NA-NA

Tomorrow is my last day working at the Box, those of you coming in give me a hug, those of you who aren't, I'll be missing you all the same!

I might pop in after the certs for a workout late Friday and Saturday afternoon.

Jaime P, I'll make a point to check out that movie!

Twins, thank you for the cookies and the Starbucks card! Now I can be awake on my birthday! You're the best!!!

?Power Cleans?

2009-01-13T22:31:00.000-08:00

Tuesday January 13, 2009 .com Wod

For time:
105 pound Power clean 15 reps
30 Ring dips
105 pound Power clean 12 reps
24 Ring dips
105 pound Power clean 9 reps
18 Ring dips
105 pound Power clean 6 reps
12 Ring dips
105 pound Power clean 3 reps
6 Ring dips

Ring dips were performed BARD

(Band Assisted Ring Dips)

Apparently I have an overactive imagination and thought we were supposed to do "Hang" power cleans... but I was wrong....

Overall time 00:20:15

In the zone? Check out Chris Strouds 33 Links regarding the zone diet including articles, websites, calculators and then some!

WOOT

2009-01-12T14:54:00.000-08:00

I didn't accomplish anything today which is the story of the past couple of weeks.

Today I warmed up with Annie (00:10:30)
Then
100 Air Squats
10 Front squats #45
10 Back Squats #45
10 Overhead Squats #45
10 Front Squats #95

Just for technique.

Above is my role model Cheryl Tassano, One World Trainer and my Korean mother. She never ceases to inspire me and help me get my chin up in trying times. I mean look at her, see that big smile!!!

UHHH

2009-01-11T00:54:00.000-08:00

I almost didn't post tonight because I ran to and from the gym and did a horrible Annie. But for the sake of everyone who picks on me for not posting...HERE you have it!!!

Annie
50-40-30-20-10
Of Double unders
And Sit-ups

My sit ups are still really slow and need some work.
My time was 00:10:12

Also it was a nice run, equaled out to being a little over a 5k but since it wasn't consistent I wont post any times for it.

Pull Ups and Burpees YUCK

2009-01-09T12:34:00.000-08:00

Instead of doing yesterdays pull up WOD on the main site I did the Pull Up burpee workout on the One World page.

Perform 100 pull-ups for time. The catch: Every time you let go of the bar, you must do 10 burpees. Post time and number of burpees to comments.

My time was 00:16:36 and I did 70 burpees.

I also did Annie as a cool down and 100 squats for shits and giggles.

I really hate burpees so you best believe I hung onto that bar. My hands are on fire. OUCHIES. It was funny, my plan was to do 50 pull ups then 10 burpees and then break it up into 2 sets of 25...but it didn't work out that way... oh well.

Twins!!! I miss you. EVIL Come back, BIONIC..sniff sniff....

Way to go Cheryl on that pull up WOD the other day!!!

Bogged Down

2009-01-06T12:01:00.000-08:00

I did Annie again today as a warm up for the .com, my time was nine something? and then 'attempted' the

400m run
15 Handstand Push ups
2 Rope climbs.

I completed two rounds but I was really incompetent with the rope climbs. The last two that I did were wreckless. The very last one I did made me call it quits for the day. I attempted it about four times. I was simply not in the right mode. I had a talk with my father this morning and it really kicked my ass.

My time was 00:13:05 for the two completed rounds. I hate that this mind funk is effecting my life both inside and outside of the box.

How can you possibly talk to someone who doesn't let you speak.

Annie

2009-01-05T16:17:00.000-08:00

I wanted to do something quick so I could read a little more before work. Cheryl suggested Annie, and I pretty much always do what Cheryl says...

50, 40,30,20, 10
Of Double unders
and Sit-ups

I had a horrible time of 00:08:58

It was funny too, on my first rep while doing the sit-ups I realized that I was day dreaming and had only done 30 sit-ups in a vast time frame so from there I began to hustle.

My lack of posting is about to hopefully come to an end minus the weekends. The holidays ruined me mostly as well as some snowboarding trips which will continue to throw me off. But with how much I suck, I think a couple days of snowboarding makes up for my lack of WODs.

Happy 2009 everyone.

Murph

2009-01-01T23:07:00.001-08:00

I was not feeling good all day. Actually lately my stomach has been getting irritated with many common foods and drinks. I have been meaning to go the doctors off and on for several months, but all other accounts haven't been this bad. I need to call and see what's up.

Today was Murph....

1.1 Mile run
100 Pullups
200 Pushups
300 Squats
1.1 Mile run
Rx'd with a 20# vest
For time.

My time was 01:06:44..and I rx'd it....

This workout killed me. I came in after the first run and man, through out that whole workout Alena kept asking "Do you want me to get you a bucket". Sweet girl. I just about died. Not so much because of the workout but because of my stomach. Everyone please bug me. I need to see or talk to someone with tummy knowledge. I refuse to take Tums unless a "professional" (Someone more knowledgeable than me) says I should. I'm hoping its just gas and can be fixed with some drug. But there is only one way to find out and that way is to see a "professional".

Michael

2008-12-29T23:39:00.000-08:00

Three rounds for time,

800m run
50 Back Extensions
50 Sit Ups

My overall time was 00:24:18

My time was slower than the past couple of times. I ate a whole bunch of ham before the WOD and it killed me. I thought I was going to get a sub 20 until the second round which made me debate a bucket.

I finally saw the movie Seven Pounds, it was really good. Will Smith was a spectacular character. Definitely heart touching and led me to reevaluate many aspects of my life.

I would definitely recommend this movie.

Angie

2008-12-29T02:01:00.001-08:00

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

For time!

My time was 00:23:??

This was a good post Christmas workout. I felt a lot better after doing Angie, I mean, after all that HAM I thought I was going to become a ham.

To be honest, I haven't posted in a couple of days because I could not, for the life of me, remember what my time for this WOD was. I'm so confused....

I'll post my official time later. I hope everyone had a fun and safe holiday. YAY, New Years is coming, and I do not have a resolution. Hmmm, why do people set New Years Resolutions? Maybe mine will be to be a better person and become more helpfull. I don't know....Hi twins, hope all is well!!!

What is your New Years resolution?

Merry Christmas!!!

2008-12-24T23:05:00.000-08:00

HAhahAH HAhaha hahahH Ahahaha AHAahahahahaAha hahah hahahHAhahahahah ahahahahahHA h ahahahah Ahah haha hahahaha a hahaahhaahahahahaahha...lol

Todays WOD didn't float my boat. After that killer Eva, my shoulders and ass were on strike.

Back Squat 5-5-5-5-5

115-125-135-145-155

I didn't stick to a weight since I didn't take the time to find the right one. Oh well. I'm lazy...yeah, I didn't use the "it's Christmas Eve" excuse like a lot of people...straight up lazy and wasn't in the mood.

I have no idea what the video is about because my computer doesn't have sound, hopefully it is enjoyable.

I wish Everyone a happy and safe Christmas. I better see all of you back at the gym...or else...I will put my bloody hands all over you!!!

Eva

2008-12-23T23:41:00.000-08:00

Eva kicked my butt today,

Five rounds for time of,
800m run
30 kettlebell swings 53#
30 Pull ups

My overall time was 01:08:06

She was a doozy and even though I have the slowest time for this workout on the board, I'm proud...because I finished it. It was funny too, I walked in and grabbed a 53# to try it and it felt heavy so I tried the 40 and it felt heavy so I grabbed what I thought was a 35 and gave it a go and it felt really heavy. Not wanting to go to 25 as usual (defeating the purpose of the workout) I settles for the "35". However on my second round Danny walks by and says "Wow girl, you're doing 53#". Correcting him, I told him it was 35, but I checked anyway, and to my dislexic astonishment it was a 53...like I said...I finished....

Oh snap...Happy Christmas Eve everybody!!!

Filthy Fifty

2008-12-22T15:15:00.000-08:00

Filthy fifty is pretty filthy, but if you want to see really filthy just look at this photo taken at a small outing. Gaymacho thinks he's a pimp...

One World outings are pretty fun but I must admit the last few got pretty crazy.

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 25 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 33 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
50 Double unders

Well, I have concluded that my time was indeterminable because someone *cough cough* stopped my timer *cough Chong cough*. It was estimated to be around 31 minutes or so, but I wont count it. Therefore today's WOD was mearly...a WOD.

In other news Maria broke the pull up bars...yes, all 80 pounds of her destroyed a bar that 200 pound men have been swinging on for the past three years. Girl...you are not FAT...you just need to stop doing CrossFit, you are way too strong now...go eat some cookies.

Hey twins, thank you for the Starbuck gift cards, I will use them wisely and tactfully...no more stumbling into Sunday morning WODs like a zombie, I thank you. Have the best Christmas ever, and good luck with the in laws!!!

Boy oh boy does Freddy have a surprise waiting for him tomorrow when he gets to the gym....Gnome love...the secrets of Gaymacho....

Cindy

2008-12-21T20:10:00.000-08:00

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I completed 12 rounds and 3 pull ups.

Chris and I did this WOD at Lake Elizabeth in the rain, so the bars were kinda slippery...and I am weak...hahahaha.

In the pic is my baby Chris and the former best basset hound in the world, Buddy. Rest in heaven little freedom fighter.

And below is my munchkin Tuffy, I swear, the lengths this dog goes for me!!

Split Jerk

2008-12-18T20:37:00.000-08:00

Split Jerk 1-1-1-1-1-1-1

115-120-125-130-135-140-145-150f

I finally got something going for me, yay!!! I don't think it's so much the shoulder strength. but I was able to get under that bar! I feel hyped about hitting my new PR!!! Also, note for the future, I should have added the 1.1's after I failed the 150 and tried for 147.2, that's something I need to focus on, taking baby steps.

Poor guy
A man escapes from prison where he has been for 15 years. He breaks into a house to look for money and guns and finds a young couple in bed.

He orders the guy out of bed and ties him to a chair, while tying the girl to the bed he gets on top of her, kisses her neck, then gets up and goes into the bathroom. While he's in there, the husband tells his wife:

"Listen, this guy's an escaped convict, look at his clothes! He probably spent lots of time in jail and hasn't seen a woman in years. I saw how he kissed your neck." If he wants sex, don't resist, don't complain, do whatever he tells you. Satisfy him no matter how much he nauseates you. This guy is probably very dangerous. If he gets angry, he'll kill us. Be strong, honey. I love you."

To which his wife responds: "He wasn't kissing my neck. He wwas whispering in my ear. He told me he was gay, thought you were cute, and asked me if we had any vaseline. I told him it was in the bathroom. Be strong honey. I love you too!!"

haha, this guy is the shit!

Huh?

2008-12-18T00:16:00.000-08:00

Todays WOD was 20 minutes of,

400m run
15 L Pull ups
15 Hip extensions

I was able to complete 4 rounds and 1 run. After the WOD Cheryl walks up to me and says, you know its easier if you reverse your grip. I tried it and surely enough it was A LOT better. Oh well. Next time.

A Really Bad Day
There was this guy at a bar, just looking at his drink. He stays like that for half of an hour.

Then, this big trouble-making truck driver steps next to him, takes the drink from the guy, and just drinks it all down. The poor man starts crying. The truck driver says, "Come on man, I was just joking. Here, I'll buy you another drink. I just can't stand to see a man cry."

"No, it's not that. This day is the worst of my life. First, I fall asleep, and I go late to my office. My boss, outrageous, fires me. When I leave the building, to my car, I found out it was stolen. The police said that they can do nothing. I get a cab to return home, and when I leave it, I remember I left my wallet and credit cards there. The cab driver just drives away."

"I go home, and when I get there, I find my wife in bed with the gardener. I leave home, and come to this bar. And just when I was thinking about putting an end to my life, you show up and drink my poison."

Here are some other people having a bad day or something like that...

Deadlift and Burpee

2008-12-15T23:06:00.000-08:00

Five rounds for time of:
145 pound Deadlift, 5 reps
10 Burpees

My overall time was 00:06:41

I'm happy about dropping the weight. Just Friday when I did the WOD with deadlifts at only 135#, my back was wrecked. Yet today with the low rep scheme and lighter weight my back feels fine. A big thanks to Cheryl for "yelling" at me to workout harder. I actually liked this workout. It will be interesting to see the improvements I make with it.

I hate box jumps!

2008-12-13T10:13:00.000-08:00

Three rounds for time of:

24" Box jump, 50 reps
135 pound Deadlift, 21 reps
30 Pull-ups

My overall time was 00:28:03? (Have to check the board)

Box jumps always get the best of me. I mean, I am always jumping on things, but when it comes to boxes for time, I die! And deadlifts, they kill me too, and just so I can complain some more, pull ups hurt in the cold. Thank you Alena for making me finish that blasted workout. 20 box jumps in I was ready to throw in the white towel.

I'm just proud I did it, and got a sub 30. I was pretty confident 20 box jumps in that if I finished it, it would take a very long time.

Hope this one doesn't come up for a while.

Oh and here are some pole dancers!

Nasty Girls

2008-12-11T22:35:00.000-08:00

Nasty Girls

3 rounds for time of:
50 Squats
10 Muscle-up transitions
75 pound Hang power cleans, 10 reps

My overall time was 00:20:28

A big thanks to Jolie Gentry for getting my ass closer to doing an actual muscle up. The transition is a big help. I definitely need to work on my dip strength so that I can really get up there. I hope to work out with Jolie around more, she really knows her stuff, and she's great for inspiration. (My role Model).

Hey twin bots, it was great seeing you girls today, keep comin in or else!!! And Cheryl, I can't wait to go on another ride along!!!

Annie and Clean and Jerks

2008-12-09T23:05:00.001-08:00

Today was one of those days where I just felt blah, yesterday was even worse (notice the lack of postage), I think its the weather change. Ever since it got cold I just have trouble getting motivated. On top of that I am coming down with a cold. DAMMIT!!!

Clean and Jerk 1-1-1-1-1-1-1
looked something like this,

95-115-120f-120-125f-125f-125f

Then later on in the evening I did Annie,

Double unders and abmat Situps
50,40,30,20,10

My overall time was 00:08:10

Hey twin bots I miss you, and that goes for you Cheryl too!!! It's so lonely without you there picking on me! Compliments to Maria for the Photo!!!

Sunday

2008-12-07T18:09:00.000-08:00

Muahahahahhaha, I slay you!!! Feel the wrath of my SWORD!!!!
Anyways, today was just another Sunday. I finally started helping out with the class, mostly cracking down on peoples technique during the WOD. Med ball cleans are difficult.

The after my attempt at coaching I did the dot come with the coolest people ever, Chris, Cheryl, Kirk, Will, and Shannon timed us all, it was AWESOME. And when I say awesome, I mean awful. Like, PAINFUL. But it was so much fun!

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

I manages 5 rounds and 5 push ups.

I finally met up with Bel, so the good times have really started to roll!! Tis the season!

Fran Again

2008-12-05T11:55:00.001-08:00

I'm ready to hit the slopes!!! I think it would be great if we got a whole bunch of OneWorlders and other people from CrossFit gyms to bring their families and hit the slopes I think we would all be in for a great time! Doug, I remember you said you and Bel want to, and Will is down, so lets make it happen when the snow starts to fall. We can make it into a nice big chill event.

I did Fran again today,

For time,
21-15-9 of Thrusters and Pull-ups.

I had a horrible overall time today, 00:07:32

I feel unsatisfied with myself so I will probably do something on the rest day.

So whose all down for boarding, skiing and snowball fights?

Michael

2008-12-04T22:56:00.000-08:00

I was ready to work out today and I really need to lately. I'm still recovering from the Thanksgiving blues like so many others. Meaning all those left overs I have been eating have taken their toll and the only way to feel human again is to work out. By the way, I have been missing a few people lately, twins *cough* where the heck have you been?

Well Today I did Michael...
Complete three rounds for time of:

Run 800m
50 back extensions
50 sit-ups

My time was 00:23:53

Not so sure if that's a PR but I don't care, I ran like shit today and it took way too long to reach the 800m in a desirable time, I'm telling you, its the Thanksgiving blues, how do I know, because I feel so blue.

Fran

2008-12-03T14:41:00.000-08:00

My boys to the left!!!

Well yesterday I attempted the .com workout with the shoulder presses but I just wasn't in it.

Shoulder Press 1-1-1-1-1-1-1 reps

It looked something like this 80-84(f)-82.2(f)-82.2(f)-82.2(f)-80-81.1

Everyone was picking on me on the last round because I had 1.1's on each side and I took one off leaving it uneven and I got it. I guess this just means that I need to work on my presses, which means I have a lot of things to work on.

Today was the infamous Fran. You should have been there when Cheryl found out about Fran, she got sick to her stomach and the dread was emanating from her like heat from an oven. Chris was dreading too, can't wait to find out how those two studs did.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Pull-ups

My overall time was 00:07:18

My new PR. Hopefully next time I will get a sub 7. This time I remembered to breathe so I didn't get that terrible burn in my veins like the last couple times. Woot!!!

Tabata Something Else

2008-11-30T20:33:00.000-08:00

I am mostly back on track with my eating habits since Thanksgiving, and I definitely learned my lesson today after having a huge mug of eggnog and about an hour later having some hot chocolate. Being somewhat lactose intolerant...eeeeeeew, my stomach was not happy. It sucked but it was necessary.

I must say I was not too enthused about the whole Tabata today, but it ended up not being too bad. But my performance was horrible, especially with the pull-ups. I needed some Cheryl to hype me up, but there was no Cheryl around... However, I did make up my score with the squats, I'm happy about that. I pulled about 19 squats consistently throughout the whole eight rounds.

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

My total was 329

SF Crippler

2008-11-27T21:44:00.000-08:00

Happy Thanksgiving. What do I have to be thankful for. Well actually a lot of things. Like my health, family, friends, even my job. I'm thankful for all of these things. Why, because without them I would be a wreck, well an even bigger wreck. So, thank you, everyone, for everything.

I went into the gym today around 9:45 a.m and ended up doing the SF Crippler finally. (This was the work out Chong and Raz talked me into then untalked me into yesterday).

30 Body weight back squats
1000m Row

My time was 00:10:56

It was cool the night before I was 123lbs so I would have been doing 125# squats, but this morning I weighed in and I was 119lbs! Woot. Realistically I should have done 120# squats, but I figured, why settle for less and went with the 125# anyways. Mostly I was just happy that I was 119.

I need some ideas for things to do in my free time (other than CrossFit), so if anyone has any good ideas post them to comments, I'm in desperate need of things to do.

Mr. Joshua

2008-11-26T21:49:00.000-08:00

So it was a lovally evening. And then...it happened. Chong and Razzledazzle get it in their heads that it would be fun to get me to do a WOD, and that was fine, I was planning on it at some point anyway. So after being stubborn for a while I put my workout clothes on and everything is great. I was ready to do the 30 bodywieght squats...but wait...as I come out of the bathroom none other than Jolie Gentry has entered the gym. Needless to say those two evil spirits pull a switcharoo on me. Now that the sexy super star has arrived they want me to do Mr. Joshua. I retaliated...but...I gave in...eventually...

Five rounds for time of:

Run 400 meters
30 Glute-ham sit-ups
145 pound Deadlift, 15 reps

My overall time was 00:29:40.

I learned alot today much to the thanks of Eric Gohler. He's so damn good at deadlifting and coaching it. He kept me from going too heavy and made sure I stayed on track with my pace. Thank you G for the 5-5-5 tip, good thinking. Never really thought too in depth about the fatigue factor. Oh and Ms. Gentry was a fabulous workout partner, she was so far ahead I just had to attempt to catch up. Good times!!!

Cindy...ooops I mean Annie

2008-11-25T22:56:00.001-08:00

So uhm, I had a date with Annie today, oh and that cute lil asian girl, she's not Annie, she's my other girl! ;D We sure love to cook. By the way I think this is the only picture that I have a real smile that actually looks okay.

But back to Annie, I had three miss starts with that wench. First time about 5 double unders in the rope went all crazy because my hair kept hitting it. Second time around about 3 double unders in my shoe laces went on strike...third time around i just was having trouble doing a double under. So I waited, like 2 minutes and just got it over with. And it wasn't pretty.

Annie consists of,

50 Double Unders
50 Sit ups
40 Double Unders
40 Sit ups
30 Double Unders
30 Sit ups
20 Double Unders
20 Sit ups
10 Double Unders
10 Sit ups

For time. In which case my time was 00:12:36.

This was just a reminder that I need to do more double unders because my technique is horrible. I bet my grandmother could do them better than me...One thing you should know about my grandmother...she's a tough woman...from the South!!!

Filthy Fifty

2008-11-24T19:40:00.001-08:00

My oh my, I am out of my game, I did Filthy Fifty today and I gained a minute instead of taking one off! Ooopsie, this means war. I have finally zoned in on my diet and have been a bit more consistent with my work out regimen...so where did this minute come from...well let me tell you, it was the box jumps and the wall balls. Two things that I really hate, and everyone knows what that means...if you hate it, you do it. Like everyone says, work on your weaknesses and your strengths will also become stronger. So I guess, well actually I know, I need to suck it up and jump on boxes and throw a ball at the tiny square on the wall.

So last time when I did this was in September, my time was 00:36:10. Today my time was 00:37:37..I'm such a sandbagger...

It was funny too, I hate burbees as much as the next guy, but thats where I got back some of my time, and it was really funny when half way through the burpees I saw Freddy setting up the GHD and thought back on the entire WOD, coming to the conlusion that SHIT I forgot the back extensions. So I rushed through the last few burpees and jumped right on that thing.

My goal...avoid all the cookies in my house.....avoid most of the cookies in my house...

5k

2008-11-21T14:51:00.001-08:00

Today was the 5k...yippee. I used to be a cross country runner, but these days, I just want to hang out in the gym. I think the only time I actually enjoy running at this point is out in the hills and trees where the course isn't repetitive, or better there is no course. I hate running in an urban setting with buildings and cars everywhere, but it is what it is...so I will stop my complaining!

My overall time was 00:23:49

Gradually getting slower and having to work that much harder just to stay under 24 minutes.
What I need to do is to make a point to run at least once or twice a week, and by run I mean distance running, 5k or greater. After all, you do not get good at muscles ups by thinking about them, you have to practice. The same goes for anything. Speaking of which, I still haven't been able to do one just yet...any feedback.

Another Tear

2008-11-20T22:09:00.000-08:00

And I don't mean like boohoo, I mean RIIIIIP!

Today I attempted another dot come workout which was the 400m run and max reps of pull-ups in 20 minutes. I was off to a good start,

15/20/15/20 I got about 12-13 minutes in out of the 20 so I'm not dissapointed.

But after those last few pull ups I had a run in with a bloody hand. It was beautiful! I tapped out after that when old memories of infection swept on by! Infection = not fun. I'm thinking about tomorrows 5k and I think it will go just great by giving my hand time to recoup!

Anyone else looking forward to Thanksgiving. I know I am. I want to just eat until I explode, regret eating so much, and then eat some more. You have no idea how much I look forward to eating mashed potatoes, gravy, stuffing, pie, and of course TURKEY! mmmmm, oh so good.

Level I Cert

2008-11-18T18:34:00.001-08:00

Ok, so this weekend was hectic and busy. I learned so much from everything they presented and I just wish I has a sponge for a brain. Aside from the data overload they put us through Fran and Fight Gone Bad. Yikes! Fran was performed after lunch so that didn't go over so well and FGB was done before lunch but I just didnt have any juice that day.

My Fran time was 00:07:41

My FGB score was 235, not the best thing but way better than when I did it a couple days ago.

I have a Fran story about why my time could have been at least 30 seconds better but Chris will say "You're still stuck on that Fran thing". With that as a case, I will just say I could have done so much better, bnut hey I got it done. Oh, and you should have seen this badass, Beth, she was a beast. She is a paddler so when she did FGB she really knocked out the rowing. I swear, you meet so many interesting people at these huge CrossFit social gatherings.

Yesterday I did Frianabeth,

21 thruster ( 65#)

21 pull-ups
15 squat cleans (85#)
15 ring dips
9 deadlift (135#)
9 Hand Stand Push Ups

My time was 00:11:56

I was wiped out from this weekend that today I wasn't even out of breath during the work out. My body just gave me a big FUCK YOU and said "I'm tired".... but I did it, I didn't like it, but I did it.

Ah, and Today was a nice REST DAY! Oh so good!

So basically I want to start focusing on movements and familiarize myself with what people are doing correctly and incorrectly. Afterall that is a big part of CrossFit, the movements...doing them properly is of the utmost importance.

Fight Gone Bad

2008-11-11T13:54:00.000-08:00

So yeah...Cheryl wants me to start doing the dot com. So today I went in with her around 11 and we did Fight Gone Bad. Both of us were so sore that we spent a lot of time warming up, stretching, and talking about how much we didn't want to do it. Soon after Will came in and Cheryl worked her 'convincing' magic and got William to join us. We all dreaded FGB together which became hilarious when none of us could figure out how to work the buzzer. We almost resorted to using watches, but luckily James came in just in time and that silly man got that thing to work. Lesson learned, do not mess with the restart button.

Needless to say we finally did the workout and Cheryl and Will killed it!!! The whole I was going I just wanted to be struck by lightning but not William, he powered through FGB and nailed it. He was only two points away from the 400 club. Way to go Will, 398 is a badass number.

Also I think Cheryl was in the high 200's. Like 270 maybe even over 300, I'll have to ask her later....she's crazy!!!!

FGB consisted of,

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 55.2 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 53 pounds (Reps)
Row (Calories)

My total was 190. Not so good, but its a start. In the Fight Gone Bad fundraiser my score was 241 so today was a way off day....mmmm...mint coffee

Twenty One

2008-11-10T14:32:00.001-08:00

The one thing I absolutely love about One World is that no matter what, there is always someone cheering me on. Whether its my sweet boyfriend, the crazy loving Maria, cheerful supportive Mary, buffed out Cheryl, or just anyone. Whoever is around is always so supportive and always cheering me, and everyone else on. This gym is more than a box with equipment, its a home where whoever you are, you have family.

Today's WOD was Twenty One.....

20 push-ups/1 sit-up
19 push-ups/2 sit-ups
18 push-ups/3 sit-ups
17 push-ups/4 sit-ups
16 push-ups/5 sit-ups
15 push-ups/6 sit-ups
14 push-ups/7 sit-ups
13 push-ups/8 sit-ups
12 push-ups/9 sit-ups
11 push-ups/10 sit-ups
10 push-ups/11 sit-ups
9 push-ups/12 sit-ups
8 push-ups/13 sit-ups
7 push-ups/14 sit-ups
6 push-ups/15 sit-ups
5 push-ups/16 sit-ups
4 push-ups/17 sit-ups
3 push-ups/18 sit-ups
2 push-ups/19 sit-ups
1 push-up/20 sit-ups

At first it was hard to get the push ups, but around the 11 stage they weren't so bad anymore especially with the 10 sit up rest. After that stage my back was suffering. I need to strengthen it somehow...like, with magic.

Chris and I are exploring a new blog with which we will eventually post all of our plans for travel and see just where our travels will take us. We don't really have anything up just yet, but your support would be much appreciated.

↑ Grab this Headline Animator

Random

2008-11-08T10:13:00.000-08:00

What a great bunch! We even have some of the breakfast club in there!! Anywwhooo, I haven't been too consistent this week with workouts. I'll get back on it next week. Also need to go grocery shopping so I will have good things to eat.

The other day I mixed matched some workouts, I did 10 minutes of 10 Thrusters (45#) and 10 Pull ups. I got 5 rounds.

Afterwords I did 100 ab mat sit ups and then attempted 50 back extensions on the GHD machine but on number 28 I hit my elbow on its bar and decided I was done. OUCHIES!

Michael

2008-11-04T21:28:00.000-08:00

WOOT, This years Halloween shindigs were awesome. Definitely made some memories and set the bar for next year. I absolutely loved the One World turnout and the costumes. We had police officers, some sexy inmates, a Freddy, a couple hula dancers, and of course Sara Palin and Barrack Obama. Some good times.

I would like to make a shout out to Mary! Thank you for sponsoring me for the stretching seminar. We can learn how to not hurt together.

Man, todays WOD kicked my ass. I came into the gym thinking, just another rest day. . Boy was I wrong. Freddy and Alison somehow managed to get my butt up and out the door. I sure regretted eating all that chocolate. I even wanted a date with pukie, but I was not graced with his presence.

Michael is 3 rounds for time of,

800m Run
50 Back extensions
50 Situps (Abmat for me)

My time was 00:22:39.

Now that is pure improvement. The last time that I did this WOD it took me 00:26:08, thats just about 4 minutes of improvement. YAY

Winter is upon us and I need to get my tush in gear and buy some sweat pants so I wont freeze my ass off when I work out. Any good suggestions for places to get One World approved clothing?

Yikes

2008-10-30T23:27:00.000-07:00

I don't know who the chick in the pic is, but she looked spiffy!

Wow, todays workout was a tuffy.

Complete 5 rounds for time of:

7 push jerk (W:95#)
15 pull-ups
25 Abmat sit-ups

My overall time was 00:24:17

Halloween is tomorrow...Still dont know what to be??? I'm poor so I will be putting stuff together and hopefully its a hit. I am so excited about Brad's cabbage salad! YUMMMMMMMM!!!

Diane

2008-10-29T22:23:00.000-07:00

The pic by popular demand! Compliments to Msss Maria!!! I look like rubber in this after Fran photo. hahahaha

Anyways todays WOD was Diane which consisted of,

Deadlift (155# & 145#)
Handstand push-ups

My time for this one suffered. I want to blame my back but I really need to get more aggressive and make WODs like a mind over matter thing.

My overall time was 00:24:58

My hand stand pushups were a little bit stronger than last time, and they were the only thing that kept me from a 30 minute Diane. I flew right through them, then painfully lollygagged through the deadlifts.

Bots unite! I love each and every one of you! Huggles

What should I be for Halloween?

Maria

2008-10-28T22:41:00.000-07:00

Maria, you are awesome! I can't thank you enough for all these pictures you've been taking! Its lovally that all I need to do is go on flickr and snag a photo for my blog! You rock girl!

Cheryl...like I said, you made the difference in my Fran time with all that MAD cheering. Woman you are an kick butt trainer! You get my butt into tip top performance!

Todays WOD was,

800m Run
100 Squats
800m run
100 overhead squats
800m run.

My overall time was 00:18:?? I donno...hahaha

If you read my blog and have a blog of your own, leave me a comment and a link so I can check out yours as well.

Raz, man, you sure know how to make the last 10 minutes of work fly by with taser stories.

Fran

2008-10-26T21:53:00.000-07:00

Ugh, today was Fran. Not only was everyone excited, pressure was high as all the bots and the boyfriend expressed how well they wanted me to perform. Well needless to say I was pushed to making a new PR with all that cheering a crucial coaching. Thanks Cheryl for yelling at me, you kept me on my toes, and Chris, same to you, also thanks for keeping me honest with my pullups. Wooh, that was fun *cough cough*.

Fran consists of,

21 Thrusters

21 Pullups

15 Thrusters

15 Pullups

9 Thrusters

9 Pullups

My overall time was 00:07:38. A minute off my last PR. Good times. Let me tell you, there are few workouts that make you wish you would just die afterwords...Fran is one of them. My arms were on fire, and after I hit those last 9 pullups I went straight to the floor and I stayed there. Love the burn...mmmm....burn. Maria, I'm not sure...what was your Fran time?

So anyways...I feel a new tradition coming on. Sunday morning breakfast outtings. Even if its only once a month (hopefully more often), its always lovally to get out with the gang! Hopefully the breakfast crowd will grow.

5k Finally

2008-10-24T23:05:00.000-07:00

Today I ran the 5k and it kicked my butt. I know you guys all wanted me to kick butt and be on the top of the list but I am just not satisfied with my time. I really need to hit a 21 or under 5k time otherwise it just seems void.

My overall time was 00:23:26

I guess next time I'll have to have breakfast first. Empty stomach equals no gas in the tank. And we all know how well a tank without gas allows a car to run.

Anyhow, I will try and update this blog more often! =) love you all. And Cheryl, you kick butt at teaching classes and I cant wait to go on another ride along. The last one was so much fun....I promise not to fall asleep on you next time.

Moody

2008-10-13T21:00:00.000-07:00

Good times good times. I think every once in a while, if I can get away with it, I will try and kill a WOD with you ladies. It would be nice to have you kick my butt again. Real good motivation. Oh and I' not real sure what I will be for halloween, I'm on a costume budget. We shall see...Freddy needs to be a cheerleader, this pic is proof.

Today I did Moody,

500m row
50 push-ups
500m row
50 squats
500m row
50 burpees
500m row

My overall time was 00:21:16

I need to zone in on my nutrition because I always feel tired now, not to mention the strangest occurence in my arms on Sunday. We all have had muscle fatigue, burning muscles, lead arms, jello, whatever, but on Sunday my arms went numb. It was difficult to get them above my head. It was a feeling so alien that I am not even sure if I can describe it enough. Anyways...I'm glad its gone, and I hope that by improving my nutrition to whatever degree, that I will see improvements.

Barbara

2008-10-09T00:16:00.000-07:00

This is Cheryl after the Fight Gone Bad fund raiser. I'll have you know that after todays WOD, I did just the same thing as Cheryl...I laid there for at least ten to fifteen minutes. My whole body was tense and like lead; even worse than the suffereng of my body was the suffering of my intelligence. Afterwords my speech was impaired and was spoken in fragments, half the time I made no sense.

Todays WOD consisted of,

Complete five individual rounds for time of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest 3 minutes between rounds and post a time for each round.

My overall time was 00:34:?? I don't remember, the paper is floating around somewhere....Alison...it was all your fault. But thank you for motivating me. Girl you kicked butt.

Mary, Maria, I look forward to seeing you two today. Its running and you better show up!....(OR ELSE muahahahahahahaha)

Restday/Fran/OverheadSquats

2008-10-07T20:52:00.000-07:00

To the right is the fight gone bad crew! What a lovely bunch. Anywho, I haven't been working out as much as I should be so today I tried to do a little catching up. By the way, I really miss working out with you ladies, my times are suffering without you to sweat along side me.

Today I did Fran,

21 Thrusters
21 Pull-ups
15 Thrusters
15 Pull-ups
9 Thrusters
9 Pull-ups

My overall time was 00:09:18, not bad for a first try.

Then later on just before I got off work I tried the max overhead squat 1/1/1/1/1

I did 85/95/105/110F/110F/110F/110F

I was very keen on getting 110# but I just didn't have it today. I guess I could have done 107# or worked my way up gradually, however, I don't regret pushing it. Freddy even recorded my failure and in about 5 days I'll try it again and see is I can get that damned thing all the way through the squat. My goal is to be able to do a body weight overhead squat, and eventually over my body weight. I guess we will just have to wait and see what happens.

I love you BOTS!

Fight Gone Bad

2008-09-29T12:19:00.000-07:00

The Fight Gone Bad Fundraiser was a BIG success this year with a great turn out of atheletes and spectators. It was nice seeing some familiar faces from the affiliate gyms and was even nicer meeting some new people. I had donated prior to the event and really wasn't planning on doing the workout, but everyone kept bugging me and after watching the first round, I couldn't resist. I just had to get all nice and sweaty! And believe me...I was sweaty...just like Cheryl and Maria, and Mary and Chris, and everyone else that was there! Oh so good.

The workout was set up as follows,

Move from each of the five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

Wall-ball, 8 ft target (Reps) 12#
Deadlift high-pull (Reps) 53#
Box jump (Reps) 20"
Push-press (Reps) 53#
Row (Calories)

My score was 241..YAY All the bots had really close scores which was kinda freaky...like we all have the same programming or something.

Oh, and a side note...Brad makes the most amazing cabbage salad, I had three LARGE servings of that stuff and I just cant get enough. MMMMMM

Hahaha..Cheryl likes my ass...GRAB

Filthy Fifty

2008-09-23T20:21:00.000-07:00

It was nice being in the box today with everyone I love! Good times! But tell me why on the day we do the Filthy Fifty the temperature rises?! What crap is that..I was like...a leaking focet.

Man, the Bots took home today and everyone RX'd! It doesn't get better than that!

A note to you ladies...we need to take pics on a more daily basis so this blog will more colorful and robotic! (if you catch my meaning)

Was it me...or did Today's WOD just kill everyone....

Complete the following for time:

50 box jump (20")
50 jumping pull-ups
50 kettlebell swings (25#)
50 lunge steps
50 knees to elbows
50 push press (33#)
50 back extensions
50 wall balls (14#)
50 burpees
50 double unders

My overall time was 00:36:10

I was so worried about forgetting the order of the things that I wrote the entire WOD on my shoes....I'm such a dork

Nancy

2008-09-17T00:06:00.000-07:00

I finally posted and it is after midnight. Woot! Man, I love these two ladies right here. Not only are they the ones who really got me motivated to haul ass on the WODs, but they also keep it real at the gym. Hey you other girls, don't think I'm not thinking and loving you too. I really need to get some good photos of Cheryl and Alison up on here. You hot mammas need to be on my page!!!

I will come for you...

Complete five rounds for time of:

Run 400m
15 overhead squats (65#)

My overall time was 00:24:33

I noticed that I am finally starting to rx more of the WODs. This makes me happy. YAY!!! ^_^ This is me smiling. I couldn't have gotten this far so fast without all you beautiful ladies and crazy men at One World. So I would like to take this moment to thank you for helping me to become a better person. You guys rock!

Alison...girl...we need to run more...well maybe (I'm so LAZY)

Chris!!! Thanks for making sure I was going low enough...I should have listened to you about my shorts, but I completely forgot about the squats...DAMN!

The advantage of exercising every day is that you die healthier.

J.T

2008-09-12T22:58:00.000-07:00

Cheryl...I totally want to take you up on your offer for a get away..and I will talk to Freddy, have Chris talk to Freddy, and have Alison talk to Freddy and whoever else, about CrossFit Kids. I agree that it would be a great program!

I missed the twins today, I hope you two are doing super fabulous!

Alison...your kipping pull-ups are getting better and better!!! Pretty soon you will be doing 40 in a row!

Todays WOD

Complete 21/15/9 reps for time of:

Handstand push-ups (used 2 abmats)
Ring dips (used rubber bands)
Push-ups (rx'd)

Overall time 00:17:14

Thank you Cheryl for helping me figure out the hand stand push ups. Oh and Chong, thanks for setting my ring dips straight! I am so slow!

Ok Cheryl, this is how to post comments,

First you click on the comments tab at the bottom of the post.
Write your comment in the blank square provided.
Next click in the bubble that says Name/URL
Add your name
Lastly click on Publish Your Comment!

Time Trials And Leg HELL

2008-09-11T15:52:00.000-07:00

Finally got around to my second attempt for the time trials. It was cool going to the nine O' clock class and watching Chris get his experience on! But it did have a few downfalls. I didn't have the usual robots pushing me so my time suffered for some of the events.

Pull-Ups
11:55 rx

Push-Ups
9:46 rx

Sit-Ups
4:17 rx

400m Run
1:20

500m Row
2:16.7

It was nice getting it done early and then coming back to the gym to watch everyone else and cheering them on!

Alison RX'd her pull-ups and push-ups which was awesome!!! Watch girl, next time you are going to murder the time trials!!!

Bionic, Bicentennial lady, and Iron woman, you girls did awesome...I will never catch up...aaaaaaaaaaah!

Sorry that I didn't see any of you ladies today, I went to Frisco with a friend to get some yummy shrimp.

Today was Rubber Legs,

Complete the following for time:

Run 200m
50 squats
Row 250m
30 lunge steps (total steps)
Run 200m
25 squat jumps (full squat with 6" jump)
Row 250m
30 lunge steps
Run 200m
50 squats
Row 250m

There is a good reason why it is called rubber legs...

My Overall time was 00:12:46

Goal...get out of mind funk...

Its Been a Few Days

2008-09-08T22:09:00.000-07:00

I really want to go to the city with some friends, dressed real spiffy, and just have fun at pier 39 lallygagging. There really isn't anything more special than being with people you care about and making the most out of something as simple as showing up to a place with no real plan other than to have a blast. Whose up for it? The more the merrier, the less the more romantic, aye Chris! he he

Anyways, its good to be at a computer with internet and really old pictures. So many memories.

Anyways, today at the gym....was...hell...

We had to do Kelly,

5 Rounds for time of

400m Run
30 Box Jumps 20"
30 Wall Balls 10#

Not fun

My overall time was 00:34:??
Mary will have to tell you the time, we tied and I was so dead I could only remember the 34.

Good job today Mary, you ate that WOD alive, and Maria you butchered it you RX'd fiend. That WOD kicked all our butts today. I hated wall balls before, but now I'd say that they are okay, my new hate is for box jumps! I herby declare them evil on all accounts of everything good in this world...like cookies!

Deadlift 5/5/5/5/5

2008-09-04T22:41:00.001-07:00

I'm so lucky to have a boyfriend that laughs when he falls hard! What a badass! Hope you did well on your finals and essays!

Today was deadlifts,

Five rounds of five reps,
5/5/5/5/5
140#/145#/150#/150#/150#

Due to the crappiness of my form, Eric suggested I stick with 150# as not to ruin a good thing, or as they say in the CrossFit world, don't sacrifice form for weight. I'm happy with myself especially after all the coaching I got from both Chris and Eric. Next time I'll up the weight for sure.

Mary, Maria, I hope all is well with the family, I will pray for you guys!

Cheryl kicked ass on today's WOD, it was amazing watching her overcome those crazy weights!

I think I will work on my form for all of the basic movements. I plan to dedicate a little bit of time after every One World WOD to work on such techniques. Good Stuff.

Oh and Chris, you did wonderful teaching your first class, you got right in there and knocked us all dead. Great job babe, I am so proud of you.

Field Trip

2008-08-30T00:07:00.000-07:00

Today Chris suggested we head over to CrossFit Santa Clara so we went out there and checked it out. It was big fun meeting all these new people and saying hello to the champ! Can't wait to give them another visit, Megan and Chris grew on me and I hope when next I visit I catch those two.

Todays WOD was,

"Nasty Girls"

Three Rounds for time of,

50 Squats
28 Pull-ups
28 Ring Dips
10 Hang power cleans, 75#

My time was 00:28:41

Just an FYI Maria, I am out of town this weekend with Chris and the family so I wont see you Sunday.

Goals for near future...learn how to do muscle-ups, and practice back extensions.

Michael

2008-08-27T22:29:00.000-07:00

Today was narly! It was so friggen hot!!! Tomorrow I don't think I am going to do anything. For once I think I will actually take a rest day! I am so zonked and ready to just SLEEEEP!

Mary....Maria...??? I miss you, where were you ladies today. I had less people to hug...I was so sad. (You must have been very busy) he he he. You guys...it was so hot...eeeek.

Complete three rounds for time of:

Run 800m
50 back extensions
50 sit-ups

My time was 00:26:08

Alison kicked my butt and killed that WOD. I am so proud of my blonde partner in crime. And Cheryl, I hope your back feels better, and girl, you are an amazing athlete.

Ughhh

2008-08-25T19:47:00.000-07:00

I knew today would be a painful WOD. Oh my gosh, wallballs are a fate worse than death....eeeeeeeek

Maria rx'd it and did a kick ass job on finishing strong. She is great for inspiration! Yeah Maria, you know I love you.

And Allison, girl you are amazing, you will have that kip down in no time at all! Games here we come!!!

One day I will be like Cheryl, a crazy non human crossfitnoid. he he

Its official...we all hate wallballs...icky!!!

Complete the following for time:

10 wall balls (12#)
10 push-ups
9 wall balls
9 push-ups
8 wall balls
8 push-ups
7 wall balls
7 push-ups
6 wall balls
6 push-ups
5 wall balls
5 push-ups
4 wall balls
4 push-ups
3 wall balls
3 push-ups
2 wall balls
2 push-ups
1 wall ball
1 push-up
Run 800m
1 push-up
1 wall ball
2 push-ups
2 wall balls
3 push-ups
3 wall balls
4 push-ups
4 wall balls
5 push-ups
5 wall balls
6 push-ups
6 wall balls
7 push-ups
7 wall balls
8 push-ups
8 wall balls
9 push-ups
9 wall balls
10 push-ups
10 wall balls

My time was 00:18:48

MMMMMMMmmmm, and let me tell you how good it felt to eat a bunch of pasta when I got home, oh sooooo good.

The other day

2008-08-23T07:52:00.000-07:00

Somehow, I don't know how she did it, but Maria convinced me to do Angie a second time. Apparently Allison got Maria to do, and the funny thing is, Chris was trying to talk me into doing Angie way before we got to the gym. You are all interconnected.

Uh oh, I have a lot of pressure on my back for running the 5k. Will hyped me up and I guess I am a really fast runner and will beat the mens time as well as the womens. Thanks Will. lol. It was funny I walked into the gym and people I didn't even know very well were asking me (very excitedly) "are you running the 5k?" Yikes, I couldn't sleep very well that night. ha ha ha.

So I have many ways to pursue this so called 5k,

Just go for it
Train for it
Wait for it to come up as a WOD
Hide....

Chris...... Hi!

Angie

2008-08-19T20:51:00.000-07:00

Good to be back in the box! As usual I was greeted by all those smiling faces, a few are out of town right now...Mary *cough cough*, but Maria was there as usual to kick my butt in the WODs. Another great face was Cheryls, she just got back from Hawaii too. Small world aye!

I must say, Chris, you are great for inspiration, thank you for making sure my chest was up and my ass was out!

Todays rucuss was Angie,

For time,

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

My overall time was 00:28:00 and I RX'd yay

Goals for tomorrow, run run run as fast as I can!

Maui WOD

2008-08-15T12:12:00.000-07:00

CrossFit Maui was a wonderful bunch. Very friendly, laid back, and nice and sweaty. Tasty!!! After receiving a big aloha and signing the waiver they put me through my paces. It was hot and sunny at 7 am, but I am glad I got my lazy butt outta bed.

500M Row

20 Thrusters 95lb Barbell

25 Kettlebell Swings 12kg

30 Pullups

35 Ballslams 12#

40 Pushups

50 Situps

500M Row

My overall time was 00:25:09

Today I will be flying around in a helicopter checking out parts of the island then driving around to check out some waterfalls near Hana.

I miss you all and cant wait to sweat it up with you when I get back!

Hotel WOD

2008-08-13T09:02:00.000-07:00

Well I am in Maui enjoying the warm sun, cool beaches, and all the adventures I am having with my Mum. Aside from a bunch of hilarious side stories I still managed to make time to do a little workout. So here’s the deal; we are staying in a six story hotel and we are on the 6th floor. Having brought my jump rope and creativity I came up with the following, (each occurring on every floor)

2 rounds

Ground level, run up flight of stairs,
1st floor 10 jump ropes, run flight
2nd floor 20 jump ropes, run flight
3rd floor 30 jump ropes, run flight
4th floor 40 jump ropes, run flight
5th floor 50 jump ropes, run flight
6th floor 60 jump ropes

First round 00:02:12
Second round 00:02:38

Aside from that and a few funny looks I did some air squats and push ups. Good times.

Goal for the week,
Have many laughs, many adventures, and lots of fun.

OMG

2008-08-07T00:19:00.001-07:00

Today was a sweaty one! First thing in the morning I made up for lost time doing yesterdays WOD and let me tell you, my legs were dead before I even started. However, I decided to swallow that, maybe I'll wait another day attitude, and I just went for it.

Complete five rounds for time of:

15 dumbbell overhead squats left hand 10#
21 dumbbell swings 10#
15 dumbbell overhead squats right hand 10#

My overall time was 00:16:47

It was hard getting below parallel for many of them and I was raining sweat...mmmm...tasty!

Then in the afternoon I made my way to One World and that was superfantabalistic!!! Maria was there to give me a big welcoming hug, oh yes, I love those big hugs!!! And then we all got down and sweaty together, oh so good!

Complete the following for time:

Run 400m
21 deadlifts 133#
21 ring dips
Run 400m
15 deadlifts 133# & 103#
15 ring dips
Run 400m
9 deadlifts 103#
9 ring dips

My overall time for this bad boy was 00:21:28

Ouch! My deadlifts were ugly, I need some serious practice. My back was still shot from that crazy run, and these were the icing on the cake. The good news is, I feel like I have way better posture!

Goal for tomorrow, Go to a track and let her rip!!!

Sore Day

2008-08-05T22:53:00.000-07:00

Freddy would post a WOD that revolved around squatting the after I run an 18k! Well, I played it safe and decided to take it easy on my hips/knees/ankles today and worked on my shoulder press and my push press. Did about 2 shoulder presses, and about 40 push presses. Then I did the 100 sit-ups for time with Maria and let me tell you, she killed it! I was about a minute behind that bionic woman! But it was nice to feel the burn!

Hopefully tomorrow my hips and everything will feel better, if not I'll just have to suffer myself a little bit more.

Abmat sit ups, 00:03:55

Goal for this week, cook most of my meals and let the good time role!

Finally

2008-08-04T19:40:00.001-07:00

Everyone has been avoiding it, but I finally did it, the 15k has been conquered! As if that wasn't enough I decided to make it into a painful 18k, dumb me!!! Let me tell you I have not felt this rickity in a long time. My knees don't want to bend, my ankles are in pain, but hey, it was fun!

My 15k time was 01:24:47
My 18k time was 01:48:59

It was funny, just before I hit the 15k mark I was thinking that I must have been running for at least two hours, when I got to the line and checked the time I was excited to see that I was only a few minutes behind Joe D. Badass!!! After about a moments pause I began to continue running and let me tell you, this fembot did not want to function any more. I got to test my heart over my aching body. Each step was extremely labored. I kept asking myself why I was still running, after all I had accomplished my goal. However, as always my other self always responds with the, why not? So of course I finished the full 18k with that single stop at the 15k line.

2008-08-03T18:53:00.000-07:00

Saturday Chris had me do a .com workout with him and it was brutal! I woke up that morning thinking I would get to relax and watch him do what he does best, but no, I strolled into Oneworld with my flipflops and bewildered face and I was thrown into the buttcrack of a sweaty Saturday WOD.

For time,

Row 1000 meters
55 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
55 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
55 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round.

Total time 00:27:23

Sunday was fun, except that I had no flexibility from doing Grace and the thruster/row workout. Squatting was not pleasant. Whats worse, doing the wall ball portion of the WOD...squatting and having to catch the ball with stiff shoulders. Oh well, I still had a blast. You robo twins kicked my butt today. That's why you're my inspiration!!!

Complete the following for time: (ball was 10#)

50 wall balls
400m run with a medicine ball
50 medicine ball front squats
200m run with a medicine ball
50 medicine ball push-ups
400m run with a medicine ball
50 medicine ball sit-ups
200m run with a medicine ball

My overall time was 00:19:37

Maria, thank you for those pointers on doing the push-ups, I'll have to work on that some more!
Mary, thanks for helping me figure out the wall ball thing!

Maria, Mary, Bobbi, and everyone who helped throw the balls back at Joe D. major props to you!!!

See you all back on Tuesday!

Clean and Jerk

2008-08-01T19:15:00.000-07:00

To the left is my nephew trying to use the extension cord as a jump rope, I swear, the influence that I have over my brothers' spawn is endless, MUAHAHAHahahaAHahaha.

Today at one world it was the clean and jerk, 30 for time.

After a lot of coaching from Freddy , I kinda got the form down and I even had an audience. Good times.

My overall time was 00:07:59

Burpees

2008-07-31T10:31:00.000-07:00

Yesterday I did the 100 burpees for time and it was not fun. About 20 in I was wondering why I had come. It was a fate worse than DEATH!!! Ok maybe not that bad.

MARIA, MARY, where were you guys, Cheryl did the burpee torture but you were suffering no where in sight. what will I do without the twins to encourage me forth? Dun dun dun

My burpee time was 00:13:08

Fembot

2008-07-28T20:38:00.000-07:00

Todays WOD was raving mad!!! I think we were all pooped out before we were even half way through it. All I have to say is that eat Taco Bell before was a bad idea...very bad! ICKY. NEVER AGAIN!!!
My mom just really wanted a taco.

Anyways, after the WOD I hung out at One World and Cheryl helped me out with the deadlift and put some weight on my bar. I got up to 115#, just about my body weight. I didn't realize I was so heavy! LOL

Maria I will eventually be ok at this CrossFit stuff, like ring dips...one day! You and Mary need to give me some gymnastic pointers.

Todays WOD was,
10 pull-ups
200m run
10 dips
200m run
9 pull- ups
200m run
9 dips
.
.
.
1 pull-up
200m run
1 dip
200m run

With a lot of encouragement from Chris and Brad,
My time was 00:27:15

Goals for this week,
Schedule appointments, work on some exercises, keep reading!

The Clean

2008-07-27T14:28:00.000-07:00

Today was a wonderful day of name calling. Cheryl is IronWoman, Maria is Bionic, Mary is BicentennialLady, and I was dubbed Fembot.
Shagadelic!!!Ya baby YAAAH!
(Is'nt that just lovally!)

Aside from being robots Joe D. put us through a nice little Clean WOD starting us off with an assembly line warm up then going through the steps of a nice clean. Cheryl was ready to kill him when he made us hold that squatting position at the bottom. Let me tell you, I would have held him down while she crushed him! Maria and the evil twin finally did their time trials! Good job girls! Way to go on those pull ups Mary!

The rest of us had 10 minutes of,

10 cleans with a medicine ball
10 Push-ups
200m run

I was able to complete 5 rounds. Chris's crazy brother, David, was way ahead of everyone and ate that WOD alive!

Goal for the week,
Practice double unders, handstands, and finish my DragonLance Book.

Jeremy & Saturday WOD

2008-07-26T14:03:00.001-07:00

Friday was an intense day with an intense WOD. Jeremy, named after a three year old boy who tragically passed away, was a set of,

21-15-9

Overhead Squats @ 42#
Burpees

All for time. I got 00:09:57

Thank God for Maria and Cheryl. With them cheering me on those last few burpees were cake. All I have to say is, I am glad that WOD is over.

Saturday...today....

The WOD was four rounds of,
400m run
50 squats

I missed the 9am class so I went to American High School and ran on their track and did the squats in the shade of a tree. It was a hot afternoon!

My overall time was 00:13:57

Looking forward to the Sunday Class!!!

Time Trials

2008-07-24T21:50:00.000-07:00

My oh my, it was quite a day! I finally made it to the gym! Whoopi!!!
It was nice being at the box again and I made a new friend, Ally Cat...Reow!
<- there is a pic of me using that extension cord as a jump rope. I swear, jump roping was never so hard as it was with that cord...in all my jump roping years!! CRAZY!! Considering that I am about to have a lot of free time soon I will be able to go out and get a nice one as well as work on a few things such as running and CrossFit!!!

Today everyone was on fire, a lot of the guys, Chris, Will, and some others had done Fran then did the time trials! It was awsome watching them fight for those few seconds. One day I will be that intense..hopefully...

Also I was a bit sad...I didn't get to see the twins today. So sad. MARY!!! MARIA!!! Where or where have you gone? Hehehe. I finally get my butt in there and they are off on one of their crazy adventures (Hopefully) You missed out on my hands bleeding all aver the place.

I'm hoping Audrey will get in there soon. She needs to get her tushy in the gym and sweat with me!!! I can help watch Gabby! ^_^

Today for the time trials we did the following for time, resting as long as needed between.

Run 400m
00:01:16

Row 500m
00:02:15

100 Pull ups
55 @ 00:05:00 incomplete (bloody hands)

100 Push ups
Will do tomorrow

100 Sit ups
00:04:26

Goals for the day,
Brush my hair!!! Go to the gym!!! Smile at random people!!!

Unfortunately

2008-07-21T21:53:00.000-07:00

I was planning on doing Annie however I quickly found out how difficult that would be without a jump rope. I thought that I would be able to make a makeshift jump rope as well as a makeshift abmat. Those two items were replaced with an old extension cord and an even older stuffed animal. My "abmat" worked quite well but the "jump rope" kept getting twisted and tangled so even regular jumping was a taxing event.

The original Annie is supposed to be 50-40-30-20-10 of double unders and abmat sit-ups.

My improvised Annie was,

150 Jumps

50 AM Sit-ups

140 Jumps
40 AM Sit-ups

130 Jumps

30 AM Sit-ups

120 Jump

20 AM Sit-ups

110 Jumps

10 AM Sit-ups

My time was 00:14:30

The Weekend

2008-07-20T23:54:00.000-07:00

Saturday wasn't anything too special, went for a nice run at Garin Region Park on a course that is supposed to be roughly two and a half miles. However, I think that that is BULL, not to mention I got lost on the trail and ended up exploring through back country (it was fun). The run took me about an hour and a half. Yikes, but it was still exciting.

Today I went to the One World Sunday class and met a few new people and I went face to face with a pleasing WOD.

For Time, 3 rounds of,

20 Sumo Deadlift High Pulls 45#
20 Jumping Lunges
20 Burpes
200 Meter Run

All in all it was a nice workout and my booboo is finally healing. YAY!!! And my time was 00:16:28 Goody. I owe it to Eric for amping me up that last round and to Maria and Mary for inspiring me to not only gain more upper body strength but to work on my gymnastic ability.

Oh my Gosh

2008-07-18T20:25:00.000-07:00

Well, I walked into One World today thinking I was going to sign up and pay for the membership but no sooner did I enter the door when Maria and Mary "talked" me into doing a WOD with them. It was a 20 minuter and boy did it suffer my arms.

20 Minutes of,

15 Push ups

24 Dips

9 Push presses @ 42#

I was able to complete 4 rounds and 24 dips in the 20 minute time frame.

Aside from that I did random pull ups (practicing that kip) and I was able to do 1 pull up with 17# and another with 41#. I wasn't so sure I could do it, but with a lot of encouragement from chris I just made it over the bar!

The funny thing is, when my WOD was over Freddy was long gone....and again...I left with no membership.......

......But it was sooooo FUN!!!!!

To understand the heart and mind of a person, look not at what he has already achieved, but at what he aspires to.

- Kahlil Gibran

Yesterday

2008-07-18T00:33:00.000-07:00

Life is a great big canvas, and you should throw all the paint you can on it.
- Danny Kaye

I did Fran which consists of

21 Thrusters
21 Pull ups
15 Thruster
15 Pull ups
9 Thrusters
9 Pull ups

RX'd weight is 65# but I scaled down to 42#

Overall time was 00:10:12

Today I did no physical exercise except eating mmmm....Olive Garden.
Once I get my bank account balanced I aim to sign up with One World and get my ass in there to learn as much as I can each day. Muahahahahaha.
Good News, my calluses are becoming more mature, they have moved from infancy to the toddler state, by the end of this week they will hit pre teen and maybe next week they will be young adult!

Goal for the day,
Figure out finances!!!

Well...

2008-07-15T20:46:00.001-07:00

I didn't make it to crossfit again today due to the blister but I will definately make it tomorrow. The healing has progressed and it is looking and feeling good. I'll just have to tape it before I do those damn pull ups. They will still hurt like a SOB! A long term goal of mine is to run more often and do crossfit as well. That way I am prepared to help coach the 2008 cross country team at American high School and do well at the 2009 Crossfit Games. Oh my gosh....commitment!!!

Today,

Ran two wind sprints up the twin hill at Garin Park.

Goal for the day,

Drink nearly a gallon of water to get and stay hydrated.

So...

2008-07-14T21:33:00.000-07:00

I didn't go to Crossfit today because my blister feels crumy and my muscles are all dweeby from the double WOD yesterday. I'm just hoping its all a little better by tomorrow so it wont conflict with my Fran time, but chances of it being painful are high, lets just hope I have a mad adrenaline rush so I wont feel it. Anyways, today I tried everything except lemon juice to dry out my popped blister, for example hydrogen peroxide...salt water....salt crystals....mmmmm felt oh so good rubbing salt crystals into my exposed dermis.

Goal for the day,

Make blister feel gooood (or baaaaad???)

Sunday Madness!!!

2008-07-13T21:29:00.000-07:00

For time: 30:25

800 m run
50 shoulder press (45#@22#)

50 knees - elbows
50 push ups
800 m run

For time: 19:10

15 Handstand push-ups

1 L Pull-up

13 Handstand push-ups

3 L Pull-ups

11 Handstand push-ups

5 L Pull-ups

9 Handstand push-ups

7 L Pull-ups

7 Handstand push-ups

9 L Pull-ups

5 Handstand push-ups

11 L Pull-ups

3 Handstand push-ups

13 L Pull-ups

1 Handstand push-up

15 L Pull-ups

I did the first crossfit WOD with some difficulty and realized that I really need to get some upperbody strength. Yikes!!! And after being completely wiped from WOD number one Maria and her cohort pressured me into WOD number two, the .com workout. However, I was unable to do the L Pull-ups, and my handstands push-ups were horrible, but hey, I'm just starting and I went for it YAY, and I got more blisters to show for my hard work (they all went POP,mmmmm).

After all that I met up with my love muffin Chris and we went to Lake Elizabeth with Buddy and just enjoyed a relaxing afternoon! Good deal!

Goal for the day,

Finish my WOD!

PARTY

2008-07-13T00:40:00.000-07:00

Today was my rest day as well as a big BBQ. I had a whole bunch of friends and family over for some good grub. We had everything from kaluha pork to carne asada. So GOOOOOOOOD. I'll be back into gear tomorrow to burn off all this delicious eats. We had some live hawaiian music and let me tell you, they were screamin and had everyone balling with a good time. I swear, some white people dont know how to party!!!!!

I just hope I wake up in the morning to get to crossfit. Mmmmmmmmmm....crossfit!

Goal for the day,

make sure every one has a great time!!!!

Oh snap, rewind

2008-07-11T13:50:00.000-07:00

Wednesday,
7 thrusters, 7 pushups in 7 minutes
I completed 7 rounds

Thursday,
Cindy: 5 pullups, 10 pushups, 15 squats
8 rounds in 20 minutes.

Friday,
30 minute run with Chris

Now isn't that exciting. I'm debating whether or not I want to post on the things I have eaten in the day to keep track of myself, I mean jeeze, just yesterday I had an icecream cookie sandwitch for breakfast along with a monster. I'm thinking that its time to make more than a few life style changes.

Goal for the day,
Walk 10 feet doing a hand stand!!!!