wish list

One week from today I turn the big 3-4. As a kid I used to hate having my bday so close to Christmas because it meant that people only gave you one gift! (Ahem. We're talking about me being a kid here!) It also meant that your bday wishes were delayed until Christmas. I just sucks.

Now that I'm older, I actually like having my bday, Christmas, and New Year's so close because it's a time of reflection for me. But I'll spare those mushy details...

Today I'm going to post a fathlete's wish list 2009. Please don't take it as a list of things I expect to have on my bday or Christmas. Rather, think of it as a great holiday gift giving guide in case you're looking for ideas and such. Enjoy!

1) WORLD PEACE. You didn't think I was shallow, did you?

2) GIFT CARDS. I know this is debatable. A lot of people I know can't stand gift cards because they feel it's not personal. I completely understand. However, as a struggling grad student, gift cards to me are the BEST gift ever! They're the gift that keeps on giving! My favorites are: itunes (this is the most under-rated of all gift cards; itunes gift cards rock my world!), Target, Costco, Nike, Macys and Nordstrom. Some other ones I recommend are: lululemon, lucy, and lucky.

3) KNIFE SET. I'm big on cooking and I've been dreaming of this set or this set for a while. Santoku knives are amazing!

4) FOOD SAVER. I think this makes a great gift. The original one is a bit expensive and bulky. But if you get the handheld sealer that works with their bags, I think it's perfect and affordable!

5) GREEN PRODUCTS. I'm all about saving the environment. In particular, I'm all about steel water bottles. I love this insulated kleen kanteen 12 oz bottle with the loop cap. I'd like to have one for my purse. Now if only I could find a place that sells them!

6) RED PRODUCTS. If you're going to give a gift, how about making it a double with a charity item?

7) TEA! Recently, I decided to switch from coffee to tea. I'm in love with Teavana teas. Personally, I prefer white and green teas. I'm not high on all their other ones. My body is liking the switch so far.

8) BOOKS. For the health nut on your list, The Primal Blueprint. I already ordered mine and am waiting for it to come in. I'm a nerd, so books are always a great gift. I know a lot of people (including me) have wish lists on amazon, so check it out for your friends and loved ones.

9) SKINS. This is on my fantasy wish list. I've been eyeing the long tights since the CrossFit games in July. I wear a size large and prefer the ones in all black in case any of you wanted to play my santa-sugar-daddy (or mama).

I'm sure there's a lot more to the list. I'll add as I see fit. However, I hope this works out for you and that this give you some great gift giving ideas for the holiday season!

Warm-up
Row 1000 meters (I finished in under 5 minutes and I wasn't even trying. Woot!)
Jump rope work (I still suck!)

CrossFit One World WOD
Complete five rounds for time of:
20 wall balls 14#
15 box jumps 12"
10 knees to elbows
5 burpees

Joanne's Final Time - 24:42

Notes (to myself) about this workout: I was seriously considering not coming in tonight. However, I've been feeling a little chubby lately and decided to just bite the bullet and do it! Er. Um. I was the only one who showed up to class. That's fine. I think I'd rather be the only one than be stuck with forty other people fighting over equipment.

I was really proud of me tonight. I rx'd the wall balls, but didn't exactly hit the grey square. I have to work on the strength and technique of that. For box jumps, I've scaled back to the 12" box because when I jumped up to 18" before, I've always managed to fall or get into my head and leave the class crying. For now, I'm sticking to 12" and learning to jump on and off (I usually jump on and step off). I plan on working my way to 18", but it will take time and mental toughness for me. I just HATE box jumps!

My crowning glory tonight were knees to elbows. Just six months ago I could barely hold on to the bar, let alone get my knees anywhere near my body. (In truth, my knees did not touch my elbows, but they did reach somewhere below my bust). Tonight I was able to hold on to the bar, do my version of knees to elbows, and do all ten reps without stopping. WOOT! (insert me doing a fancy dance) Even Eric was impressed because he remembered how bad I was at doing them. What's even better is that worked on my hip movements to help me prepare for the kipping pull up.

Yeah. On the goal board, I wrote that my goal was 1 kipping pull-up by 3/1/2010. Let's hope I get this right.

The major difference tonight was the grip! Taping the bar makes a total difference. I don't care what Freddy says. I do know that I plan on buying tape and taping my bar each time I work on the pull-ups. The tape makes gripping easier. Also, I didn't have any problems with callouses.

I give major kudos to Eric because tonight I was such a whiney, heavy breathing bitch. (Oddly, I was actually better than usual. ha ha!) However, I don't think I was nearly as bad as this guy (see below). Yeah. Don't let those hot abs fool you. Even Mr. Ninja Assassin himself is a whiner during a WOD!

i never said i was perfect...

In my own life, I firmly believe that it's better to be an honest bitch than to be a hypocrite. This is why I think I need to clarify some things...

In the midst of my current rants about women, beauty, and loving your body, I do think it's seemingly hypocritical of me to post gratuitous photos of Rain. Apologies. I should know better. But please allow me to take a second to explain my contradictions.

First off, I never said I was perfect. I'm not one to deny myself or anyone else their fantasies and desires. I hope I made it clear in my last post that the gratuitous photos were fantasy. In my personal life, I'm hardly impressed by celebrities. Seriously. I think I may be the only woman alive who does not find Brad Pitt attractive. There's indulging in fantasy, and living in reality. I do not require that my partner have rock hard abs.

This brings me to my next point. I don't want anyone to have the impression that I am not concerned about men and their self esteem issues. Do I think pop culture is harsh on men? Yes. Do I think men face beauty pressure? Absolutely.

However, I don't think beauty pressure for men is anywhere near what it is for women. This is why my research (and some of my blog posts) focuses mainly on women. Granted, my future research will change. I've already mapped it out. Right now, especially in the media, I find that there is a larger range of men. They are as conventionally gorgeous as George Clooney to goofy as Seth Rogan. I don't see a lot of female Seth Rogans, you know? (Ahem. Nothing wrong with Seth Rogan. I'm just sayin'.) I do think media needs to step it up in terms of racial/ethnic diversity. But that's another rant...

For now, I'm tackling the big monster. I'm concerned with how women are affected by media imagery. I want to emphasize that it is important to raise young women with a strong self of self. I hold on to the values that my father taught me. He always said, "Anak, if you're going to build anything in this world, build your character first." I'm not always good at building my character, but at the very least, I work on it everyday. And I share my journey with everyone around me.

So there. I never said I was perfect. I'll allow myself to gawk at celebrities as a way of indulging in fantasy. However, in my real life, my standards of beauty are very different. The way I help the men around me embrace their beauty is different. I know where I stand and what I stand for. Even if it means embracing my own contradictions. With that, I'll leave you with one last (not so) gratuitous photo from Ninja Assassin (insert tongue-in-cheek). Enjoy!

Warm-up
Run 1.1 miles
Stretching

CrossFit One World WOD
1 rep max deadlift

Joanne's Final weight - 240# (10#PR. Woot!)

Notes (to myself) about this workout: Big kudos to Eric G. the lifting king! I wouldn't have done the PR without him. Woot! Also, kudos to Lori who also hit a PR today. Nice work!

My only regret about the deadlift is that I feel that with my build, I should be lifting more. I was hoping to reach or break 250#, but my back was a little tweaked. Therefore, Eric suggested that we just stop at 240#. Fine by me. Hitting a PR on a rest day is good news. Also, I did it without using a weight belt. Woot!

I remember the first time I did the deadlift I was trying to establish my 1 rep max. I made it to 180# and boy was it a struggle! I had to use the weight belt for support and I'm sure it was not a pretty 180#. Tonight, that weight was part of my warm-up. Yea me and small victories. Wa-hoo!

enough of this bullshit!

Beauty is always on my mind. It's the nature of my research. However, you can imagine the outrage when my dear friend Lori posted information about this story. A former Miss Argentina died recently due to complications from plastic surgery. I'm sure you all remember the big hoopla when it was announced that Donda West, the mother of Kanye West, passed away from similar circumstances. I write in frustration, with a hard lump in my throat, and with the strength of a thousand horses that will keep me from throwing a chair out the window right about now. It really pains me to hear stories like this - where perfectly wonderful women put themselves under the knife, and ultimately pay the highest price for it.

In no way am I judging people who go under the knife. In a free market economy, do as you please. But I do urge you to weigh your options and consider the consequences. Sometimes surgery can get out of hand and atrocious things like this happen.

With that, I'd like to propose something to you (yes, all five of you who actually read and follow this blog. ha ha!). Sometime in either mid December or after the new year, I would like to host a screening of America the Beautiful, a documentary by Darryl Roberts at my home in Union City. My roomie has a projection screen and our living room is big enough where we can have about 15 or so people in the house. Nothing spectacular. Just a small screening. Some delicious eats (I'll provide some goodies and encourage you to do the same). With some good company. This film isn't just for women. Bring the guys along. Bring the kids along. We can watch. Discuss. Eat. Be merry and aware.

This is a serious offer. If you're interested, please post to comments or email me directly: jlrondilla@yahoo.com. Let's make this happen!

Finally, I'd like you to check out the Darryl Roberts blog. He often posts stories related to beauty obsession and the things we can do to create better images - in the media and for oneself. Enjoy!

P.S. I highly encourage you all to invest in the film for only $25. You can throw similar parties too (as encouraged by the filmmaker). If you live near my neck of the woods and want to host, I'll consider allowing you to borrow my copy (but if you lose it, you have to give me a pint of your blood and hand over your retirement savings).

the post where I share gratuitous photos of Rain's hot abs

fathlete confession: On black Friday I headed over to Union Landing to watch Ninja Assassin with my pal Diana. What can I say. I'm a sucker who has a liking for delicious eye candy. As mentioned before, this was on my list of movies to watch. Admittedly, I kinda had high hopes for the film. The special effects were done by the same people who were responsible for The Matrix. The physical (let's get buffed up ASAP) training was done by the people who did 300. How could I not watch this?!

another fathlete confession: I didn't care much for Ninja Assassin. The effects were cool, but I'm not big on blood and gore. The story line needed help. So did the acting. (In his defense, I think Rain's acting [or lack of it] had to do with a poor script and a language issue. Seriously. If you put me in a film where I had to speak Tagalog, my performance would be mediocre at best.) But then again, this is American film. You don't go to a movie like this and expect a stellar story or amazing acting. You go for the special effects and the cool action scenes. On that alone, I was completely satisfied. Throw in an abundance of gratuitous shots of the half naked, beautifully sculpted Rain, and you've got a winner. (Shallow. I know. Sue me.) Yes. I'd pay to see it again. Besides, movies like this make me want to go to the gym!

I'm posting more gratuitous shots of Rain, mostly for my pals Diana and Margaret. In truth, Rain really isn't my type of guy. I'm not into pretty boys who require more hair products than I do. (Seriously dude. Blow drying your hair with those hot abs?! That's just wrong!) Also, if I woke up one morning and found a fine specimen such as this one at the foot of my bed, I'd most likely jump out screaming in pure horror. Yeah. My first reaction would be WTF?! 'Cuz I'm kinda stupid like that. And hot bodies intimidate the hell out of me. (Remind me to tell you the story of the hot guy who was hitting on me at the roller skating shop in SF. Just promise me you won't laugh when I try to explain that I had no idea he was hitting on me.)

However, there are certain things that I do like about Rain. Earlier in his career, it was expected that he get eyelid surgery or he wasn't going to make it in the industry. I'm glad Rain said NO to going under the knife. It seems that he also grew up extremely poor and his mother died from diabetes complications because they couldn't afford the medication. Also, I like that he manages to break some negative stereotypes of Asian males in popular culture. In short, there's a lot to admire.

While I'm not big on pretty boys, I've learned that I like angular faces. (I work in the beauty industry. I notice silly things like angles.) Rain has great angles. Ooh! Another reason why I was squirming in my seat was that Rick Yune was also in Ninja Assassin. Woot! Oh yeah. I'm also a sucker for full lips on a guy. Finally, I don't need rock hard abs. As long as he doesn't mind working out with me, I'm good. Enough said. Here's the last of my gratuitous photos.

fathlete confession: I think bicep curls are totally panty. I'm a CrossFitter like that. However, I'm more than happy to make an exception for a guy who can work the low rise workout pants. ha ha!


Warm-up
Run 800 meters
Prep for WOD

CrossFit One World WOD: Tommy V

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008. First posted on www.crossfit.com on March 12, 2008

21 thrusters 53#
12 rope climbs (modified severely!)
15 thruster
9 rope climbs
9 thrusters
6 rope climbs

Joanne's Final Time - 22:00

Notes (to myself) about this workout: I should have known that hero WODs just suck. Period. Mr. Joshua is my least favorite WOD next to this one. Most people who did this with full rope climbs took about 40-60 minutes to finish. I wasn't having it. Therefore, I went lighter on the weight. (Mistake. I really should have pushed it another 10# or so) Instead of doing a 3-for-1 sub, I did a 1-for-1 or 1.5-1 sub. Basically, I followed Lori's lead and did as many modified rope climbs in the same time she did hers. I figured our efforts would even out because I'm faster on the thruster, which gave me more time on the ropes. Lori did a different modification, which was harder than mine. I couldn't maneuver the ropes at all. I can't even hang on the rope. Plus, when I do the planked modifications, I look like I'm humping the rope. Not cute. Bleh! Another thing to work on!

haters be gone!

I may have mentioned this article before, but a few months ago, Glamour magazine caused a stir when they featured this story and photo of a normal woman sitting naked, proudly boasting a little belly flop. In their November 2009 issue, Glamour magazine again, wowed readers with this story, featuring some of the industry’s top plus-sized models sporting nothing but birthday suits. All I have to say is BRAVO GLAMOUR! Let’s just hope that this will be an ongoing thing and not just a passing fad. The world needs better body positive images and this is a great start! Wa-hoo!

Here are more articles from Glamour:
On the C.L.: Are You Ready to Start a Body Image Revolution? Oh, Wait--You Already Did!
Supermodels Who Aren’t Superthin: Meet the Women Who Proudly Bared it All
Body-Confidence Secrets From Plus-Size Model Crystal Renn
16 Ways I Learned to Love My Body
Exclusive Body-Image Survey: 16,000 Women Tell Their Body Confidence Secrets

It doesn’t take a genius to figure out that one of my many missions is to promote a positive body image for oneself. Admittedly, some days are better than others. Overall, I’m sure I have a good sense of self. Having a strong sense of self allows me to be flirty as I see fit. It gives me the cajones to buy a pair of weightlifting shoes that read “sexy j-ro” across the back heels. It grants me the permission face the public without an ounce of makeup. It also allows me to have a sense of humor and not take myself so seriously all the time. It’s been a long road, but I’m glad I’m here. Some of my strategies include:

(1) I do not subscribe to or buy women’s “beauty” magazines because such magazines are meant to make you feel ugly. My $4-$6 can be better spent on cupcakes, thank you. (Admittedly, I may be having a change of heart for Glamour.)

(2) I do not watch a lot of television. Granted, I like a good TV show. Some of my favorites include: Monk, Psych, and Ugly Betty.

(3) I stay away from people who make me feel ugly. This is a tricky one because culturally, I think Filipinos can be vain. (Um, not all Filipinos, just some Filipinos. I understand the problematics of this statement. But I’ll let it stand. You can pick appropriate fights with me later.) I’ve had to let go of some major friendships in my life because of this. I’ve also had to be rude to family members just to make my point. It hurts sometimes. But at my age, I’m learning that I’m just too old to waste my time with people who make me feel ugly. Period.

Despite my grand efforts, every now and again, some hater manages to make her place in my life. (Yes. It’s a her. For some reason, women [um, not all women, just some women] are vicious to each other. Men are cruel and careless, but women are purposely vicious.) Recently, a gym acquaintance made rude comments about my body. In particular, she decided it would be cute to publicly announce that my breasts are “a bit saggy.” Normally, I’d throw my f--king shoe at her and then gouge her eyeballs with a dull butter knife while pouring sea salt all over them.

But I didn’t. I let her comment be.

This past week this same gym acquaintance again, took a stab at my “beauty” (or more accurately, my “sexy”). Again, I wanted to throw my f--king shoe at her. In truth, I’m not sure why this person makes comments about my body. I don’t know her well (and there’s a reason for that). We’re not friends. We’re just two people who, on occasion, run into each other at the gym. So why the mother f--king insults?!

I guess my larger point is that maintaining a positive body image is hard work – largely because there will always be people there who will try to dismantle your project. It is not in my nature to allow this person to insult me with such inappropriate comments. However, I believe in karma. I hold on to hope that she’ll get what’s coming to her, that negative people will pay their dues. I also understand that when people operate from negative space, what they’re really doing is projecting their insecurities on to you. In short, her insults are more about what she’s lacking and what she wishes she had. With that, I know that my silence speaks volumes.

more growing pains

This picture was taken with my cousin Judy when we did Carlos Celdran's Intramuros tour (followed by lunch at La Cocina de Tita Moning and Celdran's Imelda Marcos tour. Such a fun day!) The Philippines has been on my mind a lot lately. Between the destructive typhoons, the election massacre, and of course, the recent Pacquiao fight, I've been reflecting on my trip last year. I can't believe it will be almost two years since I've been to the Philippines. It seems like yesterday that I was there anxiously waiting to come back to California, vowing to think twice before returning. And now I miss it. I hope to be back in the next two to three years for research and vacation. When I go back I hope to do some of the more fun things like go to Bohol or something. For now, I'm sending prayers to those who lost loved ones in the massacre.

Also, last Thursday I did a lecture at SF City College. I'd like to give great big KUDOS to the folks there. It was amazing. The students did some performances for me and presented me with gifts and such. It was truly a blessing. Thanks!

Before I get to the getting, I'd like to thank my friend Raf for posting this article about The Biggest Loser and long term weight loss.

Okay, on to the CrossFit news.... You had to know that the Greyskull article was just the beginning of the CrossFit growing pains. Apparently, things at this weekend's Blackbox Summit came to a head. I wasn't there, so I have no desire to give you a synopsis. I do know that nutrition expert Robb Wolf was let go. (Yes. As in if you were one of the people who signed up for a nutrition seminar, don't count on Robb to be there.) If you want more about the fiasco, you can check out Robb's take here. Robb also posts Russell Berger's take here. Finally, you can find Greg Everrett's take here.

Freddy announced that he resigned from the CrossFit HQ team. A lot of people want to make a dramatic scene over this one. They also want to assume that what happened at the Black Box Summit was related to Freddy's decision. However, I respect his wishes and am glad that he's going full tilt boogie in the One World programming. If you want to know why Freddy quit, he explains it right here. Freddy also shares his take on the Black Box Summit here. Enjoy!

Finally, I warn you that you shouldn't watch this video unless you have a sense of humor. Again, enjoy!


Warm-up
Rowing intervals.
Prep for the WOD.

CrossFit One World WOD
Get a max weight thruster.

Joanne's Final Weight - 103#

Notes (to myself) about this workout: I really need more work on Oly lifting. I think I tweaked my right shoulder last week and I felt it tonight. Oh well...

show me the manny!

For the record, I'm not a boxing fan. I'm a Manny fan. I think a lot of people are with me on this one. That is why Manny Pacquiao is one of the most historically significant boxers of the sport. Fight me on this all you want. I stand by my assertions. After Saturday's fight, the big buzz has been about the long anticipated bout between Manny and Floyd Mayweather Jr. I've got lots to say, but I'll keep it short. Simply put, I think it will be a good match up and I hope the promoters and such can make it happen. Ahem. It doesn't take a genius to figure out who I'm rooting for.

To back track, I'd like to say that after the Pacquiao-Hatton fight, I've lost any shred of respect I've had for Floyd Mayweather Sr. I don't appreciate a coach/trainer/teacher who throws his student under the bus just because he got his ass whooped. It just wasn't Hatton's night. Deal with it. Also, take some partial responsibility for it. This is why I'm not a FMS fan. (Um, I'm not even going to mention the unnecessary trash talk that came from FMS before the bout. I was glad his fighter lost!) I am, however, a Hatton fan. I still think he's a cool dude and I appreciate his fan base!


Unfortunately, the apple doesn't fall far from the tree. Though I know Floyd Sr. and Floyd Jr. have a strained relationship, they're still one and the same in my book. Here is an extensive interview with FMJ after the Pacquiao-Cotto fight, where he addresses the possibility of fighting Manny. Really Floyd? Manny is a one dimensional boxer? You're expecting Manny to go public and call you out to fight? If that's what you're waiting for, it's not going to happen. It's not in our culture to call people out on that. Manny handles his boxing career the way Filipinos have fought historically - we let our hands do the talking. Period. I've got more to say. But I'd prefer to let FMJ be the trash-talking idiot in this conversation.

Moving on, here's a clip of the concert that Manny sang at after the Cotto fight. You have to love a guy who doesn't take himself too seriously. This is why Manny will always be the people's champ!

In non-boxing news, here's an article about the healthiest and unhealthiest states. Nope California is not in the top five on either list. However, Hawai`i is on the list for healthiest states. Eat that you spam haters! ha ha!

Warm-up
Jump Rope
Prep for the WOD

CrossFit One World WOD
You will perform four movements, one minute each. You will rest one minute between each movement. Tally reps for each movement. The four movements constitute one round. Perform three rounds for total reps. The movements are:

Thruster 53#
Burpees
Box jumps 12"
Knees to elbows

Joanne's Final Count - 166

Thrusters 13-13-12
Burpees 11-11-10
Box Jumps 15-15-13
Knees to Elbows 18-18-17

Notes (to myself) about this workout: This was not as bad as I thought because I think I paced myself well. I'd like to push the weight next time. Note to self: It's not a good idea to train with Louie. You'll feel less like a loser that way. ha ha!

the story of the humping dog...

Tonight I posted this photo on my facebook page and tagged Norbert, my brother-in-law. This dog is what Norbert describes as the new family pet. It's a toy dog that humps. Literally. It makes inappropriate humping noises and gestures at the push of a button. For the reality TV junkie generation, the dog provides hours of entertainment. If you want your own Humphrey the Humping Dog, you can find it at Spencer's. Anyway... Norbert left the dog at the hospital when my nephew was there for a bacterial blood infection. (No worries. Theo is fine now.) I decided to "kidnap" the dog just to see if Norbert noticed it was missing. I kept waiting and he never mentioned anything about missing the dog. I finally posted the ransom photo. Here is the comment battle between me and Norbert:

j-ro: Answer the ransom and the humping dog doesn't get hurt!

N-Ty: YOU BITCH! DO NOT HURT THE DOG! DO NOT EAT THE DOG EITHER!

j-ro: Well lucky you, Norbert! I happen to have a full supply of spicy spam on hand. Therefore, I have no desire to marinate your silly dog and BBQ it over the grill. But when the spam runs out, your dog is next!

I'm sure this will develop into a funny faux-family war. In this battle of wits, I love that my family and I have an amazing sense of humor! For the record, I held the humping dog captive with the knowledge and support of my sister Tina and nephew Theo. hahaha!

Warm-up
Run 400 meters
stretching

CrossFit One World WOD
4 x 500 meter row. Rest two minutes between efforts.

Joanne's Final Time - 2:06/2:08/2:08/2:07

Notes (to myself) about this workout: Timed rows suck. We were actually supposed to run 400 meters four times. But by 7:15, it's pretty cold and dark, which makes running difficult. This is why we opted to row. Rowing isn't my favorite thing because I'm short and I'm not sure about the technique. Oh well...

rainin' manny

fathlete confession: Ever since I saw the movie Speed Racer, I've had a secret crush on Rain. I'm not obsessed. I just think he's cute and the sight of him warms my heart. My pal Margaret F. told me about the video below. I can't stop laughing!


If you're wanting more Rain, here's the trailer for his next film, Ninja Assassin. It looks like it will be an interesting movie. Besides, it features the work of some of the special effects masterminds who did the Matrix trilogy. The training that Rain went through was similar to what the cast of 300 did. How could you not watch it?! fathlete announcement: John W., you promised you'd take me to watch this film and I'm holding you to it!


As you all know, the fighting pride of the Philippines, Manny Pacquiao, won his match against Miguel Cotto. Below is the post-fight press conference. I *heart* Manny. You have to love someone who fights the fight of his life and then does an eight song set with his band from the Philippines at Mandalay Bay. (Don't forget to catch the "sample" towards the end.) ha ha!


Warm-up
Run 400 meters
Stretching
Prep for WOD

CrossFit One World WOD
Complete as many rounds as you can in 15 minutes of:
4 power clean and jerks 73#
6 handstand push-ups (modified on box)
8 chest to bar pull-ups (assisted with bands)

Joanne's Final Count - 5 rounds + 4 power cleans and 6 handstand push-ups

Notes (to myself) about this workout: This was hard. I wanted to push the weight on the power clean and jerks. However, it's hard to push the weight in running shoes. I was also glad that I got to use the bands for the pull-ups. Yea to Freddy for helping spot me. You rock!

In other notes, my custom weightlifting shoes just came in. The fit, feel and color are great - but they weren't exactly the shoes I ordered. I specifically asked for the embroidery to be placed on the heel. Instead, they put it on the strap. Also, the font wasn't what I requested. It seems minor. But it's not the shoe I ordered. Ideally, I'd like them to re-do the shoe. I'm just not sure how to go about asserting this. Any advice?! Or am I just being a whiney bitch who needs to keep these shoes?

dinner

Everyday, I tell myself that I'm going primal. Every night, I tell myself that I'm going to give it another try. It's quite sad. To make myself feel better, I tell myself that I'm making small progress each day. For example, I can't remember the last time I've had a red velvet cupcake. I'm also better at making sure I have a fruit and veggie at every meal. The photo above is what I've been eating for dinner these past few days (plus a piece of fruit). On the right is a salad with cilantro dressing from Trader Joe's. On the left is korean BBQ beef, roasted mushrooms, and garlic Japanese yams. (Yes. I made it myself.) In order for me to go primal (or semi primal), I need to take baby steps. My current focus is a fruit and veggie at every meal and I'm trying to cut the rice and bread. When I conquer that, I'll move on to my next primal goals.

Warm-up
Row 1000 meters
Prep for the WOD

CrossFit One World WOD
Snatch 3/3/3/3/3

Joanne's Final Weight - 35/40/45/50/55/60 plus three failed single attempts at 65#

Notes (to myself) about this workout: We basically did a snatch clinic. BIG THANKS to Eric G. for helping us (Lori, Bobbi, and I) for running is through the WOD. The snatch is a weird lift and it's my least favorite one because I always forget the technique. We decided that next Thursday on our rest day we would work on the snatch again.

I like lifting days. I wish I went to more of them. Also, I can't wati until my shoes come in. They're supposed to be in soon!

cupcakes in cases

I should stop with the cupcakes. Really, I should. I just think they're so pretty! Don't worry. I don't eat nearly as many cupcakes as I make it seem.

Onward... here are more articles I thought you'd enjoy. This first article is about the types of food that will make you stay young. I think age is a weird thing because up until I was eighteen, people always thought I was older than I really am. Then in college, my age seemed to level out and people guessed my age correctly. When I hit my mid twenties, it went the opposite direction. Now, people usually assume I'm younger than I really am - like up to ten years younger than my age. I'm learning to enjoy it while I can because these days, I feel my age is catching up to me.

On a funny note, here is an article about vaginal plastic surgery. Yeah you read that right. Plastic surgery for your female private parts. Read and say what you will. Personally, I say love your va-jay-jay as is. Those who matter will love it too. It's just better that way. (insert cheeky grin)

You know I couldn't talk about the vagina and leave the penis out. That just wouldn't be right. Here is an article about new technology in penile tissue replacement. Yeah men, here's hope for you yet!

Finally, here's an article about avoiding pukie. I can't recall ever meeting pukie. If you have, I say read it because it gives sound advice.

Warm-up
Walk around the block

CrossFit One World WOD: Helen
Complete three rounds for time of:
Run 400m
21 kettlebell swings W:35#
12 jumping pull-ups

Joanne's Final Time - N/A

Notes (to myself) about this workout: I like Helen. It's a good WOD to do on a day off. I opted for no timing because I wasn't up to it. I feel like I'm still trying to get my feet wet.

rest in peace

Apologies for being out of commission. I've been crazy busy and a little lazy. For now, I'm blaming the weather. With that, this is going to be a big post. First off, I need to bid farewell to my ipod shuffle. (I have a silver one. I'd like to have a purple one, but they don't make them anymore.) It's been fritzing out on me lately and I think it's nearing it's final leg. I have no complaints. It was a Christmas gift from an ex and I've had it for almost three years. My shuffle has taken me through many sweaty hours of working out and it's finally throwing in the towel. Farewell, my dear shuffle. (tears)

Problem is, I need a new shuffle because I can't function at the gym without one. In truth I can't stand the new shuffle! You have to use the headphones that come with the package. If you're like me and you want to use your own headphones (I swear by the air drives), you have to buy an adapter for another $30. It's just not economical - especially since the adaptor doesn't seem to work very well anyway. Right now, I hate apple for their stupidity on this one. When this new shuffle first came out, I thought for sure they'd fix the kinks with this new launch. Did they?! Nope. Bastards! Moving on...

Here are some interesting articles I thought you'd like to take a peek at. First off, in case you were looking for an excuse to cut your soda intake, check out this article. It explains that sodas give the body excess sugar it doesn't need and ends up storing it as fat. It also talks about why diet soda is a no-no because there is a greater chance of one having more belly fat. Finally, the carbonation depletes calcium. I'm not big on soda. I'll have one on occasion, but that's it. In middle school we did this science experiment where you take a chicken bone and put it in a cup of soda. After a day the bone completely breaks down, leaving only the cartilage. Ew! It's a great visual of why one should not have soda.

Recently, I confessed my love for Mark's Daily Apple and mentioned an article he wrote about food and depression. Here's another article that talks about the relationship between processed food and depression. I'm amazed at how much food makes a difference. Again, if you're looking for an excuse to eat clean or are looking for alternatives to depression meds, here you go!

The last article I'm sharing is near and dear to my heart. It's about slow runners. Yeah. That's me. Woot!

Finally, I wanted to share a few youtube videos I saw posted on facebook. They're tongue-in-cheek commentaries about CrossFit. I think they're hilarious. Rumor has it that some CrossFit higher ups didn't appreciate them. I say have a sense of humor. If you're spoof-able, you must be doing something right. In fact, the first video spoofs our very own Freddy C. Enjoy!




Warm-up
Run 400 meters
stretching
prep for WOD

CrossFit One World WOD: The Filthy Fifty
Complete the following for time:
50 box jumps 12"
50 jumping pull-ups
50 kettlebell swings 25#
50 walking lunge steps
50 knees to elbows
50 push press 33#
50 GHD hip extensions
50 wall balls 10# because Jason wanted it to touch the grey box
50 burpees
100 rope rotations

Joanne's Final Time - 46:27

Notes (to myself) about this workout: First off, I should note that I did a light workout yesterday with Miss Lara. I didn't give it its own post because the WOD was light. We ran 1.1 miles, and then walked 2.2 miles because we needed to catch up with each other. It's always nice to spend time with Miss Lara.

As for today's WOD, I didn't beat my last time. It's okay. I'm just glad I got through the WOD. The Filthy Fifty always sucks!

a message from lady fate

I stole this from Andy, my cousin's husband. Andy is an amazing cook and a total foodie. On a recent vacation to New York, what photos did he post? Food of course! This was taken outside Rice to Riches. Andy cracks me up because whenever we have family gatherings and he's cooking up a storm, he sports his "Never Trust a Skinny Chef" apron. Funny thing is, Andy is a total rail with an appetite. For that, I DESPISE YOU ANDY! Now go make me some loh mai fan. Thanks! ha ha!

In other news, I just wanted to send some KUDOS to the folks at Heroes Martial Arts in San Jose. They hosted a seminar for the typhoon victims in the Philippines. Nice Job! Here's a video I lifted from the One World site. Enjoy watching it!

Warm-up
some jump roping
some running
some rowing

CrossFit One World WOD
Complete five rounds for time of:
200m run
15 sumo deadlift high pulls 45#
15 overhead squats 45#

Joanne's Final Time - 22:06

Notes (to myself) about this workout: This was a killer WOD! I think I could have done it rx'd (55#), but I wasn't confident in my OH squat form, so I lowered it down a notch. Glad I did. Yeah. I'd do this WOD again.

halloween!

Halloween is around the corner and unfortunately, I have no plans. Serves me right, though. I have way too much on my plate and it might be a good idea for me to stay in and get some work done. Besides, I have no desire to conjure up some crazy outfit. Granted, I'm the queen of last minute Halloween costumes on a budget. This year, I have no creative juices in sight. In case you were looking for some ideas, check out what the Zen Capitalist has to say. (Note: Check out the comments section because I posted my costume suggestions!)

For shits and giggles, here is what last year's costume was: In case you need a hint as to what I dressed up as, this should help you:
A while back, Rudy, one of my academic bros used to live in the bay area. For my b-day, Rudy, Margaret, and I threw an 80s party. Here are the costumes we came up with:
If you're wondering who I came dressed up as, check this out:

How else was I supposed to live out my Janet dreams?!

Warm-up
Row 1000 meters
Prep for the WOD

CrossFit One World WOD
Deadlift three reps on the minute. Add 20# every minute. Guys start weight is 205#. Girls start weight is 145#. Go up 20# every minute. We will set up a bar at 145#, 165#,185#, 205#, 225#, 245#, 265#, 285#, 305#. After 305#, we will add 10# every attempt. Spend a lot of time warming up, this will be fun!

Joanne's Final Time - 145/165/185/205/225

Notes (to myself) about this workout: At 225#, my lifts looked ugly. My third lift barely counted. Actually, I didn't count it at all because I didn't think it was up to par. As far as I know, my max single rep deadlift is 230#. That's with no coaching. It's been a while since I've done the deadlift, so I'm not sure what my max is now. Three reps in a minute sucks because there's no time to be patient. Yeah. This is yet another thing I have to work on.

Kudos to Bobbi and Lori who braved the WOD with me. You ladies did awesome. Also, the guys rocked it out! Jerry L., Chris T., Caleb and Eric who tapped out at 465# were all amazing!

hydration

I just wanted to give a shout out to Miss Jamie P. So far she's the only one who has been consistent with the muscle up challenge. (The female who does 30 muscle ups in a certain time will win $700.) I know she's done 30 of them, but they haven't been timed. I know you can do it Jamie! Now go get that cash! (...and feel free to buy me a cupcake with that cash!)

BIG KUDOS to my girl Margaret F. She sent me this article about Jillian Michaels from The Biggest Loser. I'm not a big Jillian fan. Her tough love is a little abrasive for me. However, I do like what she has to say in the article. I like that she points out that a skinny body and a healthy body are two different things. (But I am disturbed that she assumes that all obsese people are doomed for disease. I disagree because weight is relative and there are people who are considered obsese who are actually healthy. You can refer to BFB for more info.) What I love most about the article is that Jillian admits that she hates working out. Pretty funny considering her career is based her her making other people work out. It's refreshing to know that the queen of exercise needs some motivation too.

Warm-up
Run 2.2 miles (Note: My time was 23:26. This is part of my half marathon training.)
Row until the 800 meter runners come back.
Stretching and prep for the WOD.

CrossFit One World WOD
Complete five rounds for time of:
Do five back thrusters on the east side of the gym. (A back thruster is a thruster done with the bar behind the neck.) Lunge step to the roll-up door. Do ten kettlebell swings just outside the roll-up door. Bear crawl back to where you started the lunge steps (by the black pull-up bars).

My back thrusters were 63# and my KB swings were 35#.

Joanne's Final Time - 14:18

Notes (to myself) about this workout: I was really happy with today's 2.2 mile run. It was the fastest time I've ever had for that distance. I ran nonstop and averaged under 12 minutes per mile. Woot!

Overall, I liked this WOD. I would have liked to do a heavier thruster weight (rx'd was 95#). However, I'm not good at transitioning from the up position back to the shoulder position. This is why I kept it light. Overall, it was great until round five. My leg started cramping up during the lunges. I paused to massage the cramps out and made it to the end. However, the cramps hit me soon after the WOD was over. They were the kind of cramps that wouldn't stop stinging. I was dying! I just laid on the floor because there's not much you can do when something like that happens. Big thanks to Eric and Jamie for their help today.

While suffering, I realized that I hadn't had much to drink all day long. The weather has been cooler and I guess I've taken hydration for granted. Also, the water fountain at the gym has been out of sync for some time now and I've been lazy about going back for water. (Actually, I just find it a waste of time because five minutes at the water fountain will get you about four ounces of water. Bleh.) Unfortunately, I had to pay it back big time!

For the record, I'm officially upset at the One World contradictions. I sort of understand taking away the candy machines to inspire healthier snacking. (I didn't mind either way because I don't use the vending machines.) However, to provide more beer than water is just uncalled for. (Apologies. It's the post-leg cramps talking.) I urge my One World family to PLEASE get the water fountain fixed. The water pressure is so low that unless you plan on making out with the fountain (which is both gross and unsanitary), it's hard to get any H2O out of it. End bitchy rant.