Tuesday, October 31, 2006

the beauty of agony

I can't think of a better photo that illustrates this post. Martha's cousin Bradley Stewart (as I affectionately call him) is one of my martial arts heroes. Even he gets his ass kicked in CrossFit.

So after two weeks I finally started going to the studio again. I knew it would be hard and that my body would be sore, but I figured I had to do it because it's good for me... so I did.

My ass is still sore from yesterday's workout. I had to stop for a while and then slow down a bit because I could feel some cramping coming on. Right around my thuttocks (you know, that area right below the butt and right where the upper thighs begin) I started to feel a little strain. So I went to the side to stretch and then continued. I swear... I hate burpees - or anything related to burpees - including sprawls. UGH!

But the beauty of CrossFit or being part of the Breakfast Club is that even when you're in last place, your fellow Clubbers totally cheer you on because we all share the same CrossFit misery. It's that misery that totally humbles you. How does the saying go? Misery is great with company? A BIG THANKS to the Breakfast Club for making my welcome so do-able.

Monday, October 30, 2006


5 minute jump rope
Row 500 meters
Run 400 meters

For Pony Boy.....
Run 200m
5 rounds of 50 punches/10 push-ups
Run 200m
5 rounds of 50 punches/10 squats
Run 200m
5 rounds of 50 punches/10 shooting lunges
Run 200m
5 rounds of 50 punches/10 sprawls

Joanne's final time: 28 minutes and something seconds.

Rest 5 minutes

Welcome Back J-Ro
5 rounds of:
10 sit-ups/10 supermans
25 knees-to-elbows

OWMA Quotable Quote

"I feel cramping on my ass."
- Joanne

Thursday, October 26, 2006

coming back

So I've been out for over a week... closer to two weeks. But I'll be back tomorrow morning. I promise. In case you don't check out the CrossFit One World site, I'll leave you with some interesting images. Enjoy!

This is me doing a deadlift. Pretty scary, huh? Just wanted to show you that I so don't go to the gym to be pretty....

yeah. definitely not pretty...

...but I do go there to be funny and not take myself so seriously.

You gotta love Freddy and his Superman rendition. Definitely no Brandon Routh. Definitely not.

Wednesday, October 11, 2006


Jump rope 5 minutes
25 push-ups
25 medicine ball deadlifts 12#
Back extensions

"A sprawl is nothing like a burpee...(hahaha)"
Four rounds for time:
Run 400 meters
25 pull-ups (I did jumping pull-ups)
100 heavy bag punches with 25 sprawls*

Joanne's final time - 35:24

*To do this, do 20 hard punches followed by 5 sprawls.

OWMA Quotable Quote

"It's just like a burpee!"

Monday, October 09, 2006


Run 400 meters
Three sets of 10 (or 15) reps each:
Samsom Stretch (stretch on each side and hold for 10-15 seconds)
Overhead squat with wooden dowel
Back Extensions

For time:
Row 1000 meters
50 thrusters 25#
60 jumping pull-ups (or 30 regular pull-ups)

Joanne's time: 13:13


30 sit-ups
30 supermans
30 feet-to-ceiling
30 knee-ups
30 v-ups

OWMA Quotable Quote

"These puppies will feed the future."
- Joanne explaining why breast reductions are a bad idea

Wednesday, October 04, 2006


Row 500 meters
Wooden Dowels - three rounds of 10 reps each:
Hang Cleans
Push Press
Front Squats

Nasty Girls
Three rounds for time:
50 squats
7 muscle-ups (or 21 dips and 21 jumping pull-ups)
10 hang power cleans 35#

Joanne's Final Time - 21:34

OWMA Quotable Quote

"It's 21 dips AND 21 pull-ups. There's no OR - where do you see OR?!"
- Freddy teaching Joanne not to slack off

Tuesday, October 03, 2006

running start

So this morning I met up with Caroline, Freddy and Samantha at Morrison Canyon for a short 2-mile run. We ran 1.25 miles up and then made our way back down. (Okay, 2+mile run.)

I can't believe how out of running shape I am! Granted, I was never a fan of running hills, but I could do it. When training for Maui last year, we would do 3 mile stretches of rolling hills. Although tough, I always managed to get through them. This morning, I conked out at the base of the hill and just walked up the steep hill. Toward the 1.25 mile mark, when the ground was a little more level, I managed to get a little running in. Then, I did a controlled jog all the way down. Needless to say, I got my ass spanked by everyone else and as usual, came in last.

Luckily, I'm not vain. ;P

This morning I realized how much I actually like distance running. While I'm not signing up for a marathon ever, I think I'd like to get back into running shape. Or I'd like to run 3-5 mile distances. In order to do this, I figure I should just make a public declaration here....

The fierce runner will be running again... but in shorter distances. This is because the fierce runner likes not having monster-sized blisters and understands the value of her knees. So here's my running schedule.... I'm thinking of running on Tuesday and Thursday mornings. One run on flat land, one in hilly terrain. Sound good? Any takers?

Monday, October 02, 2006



Run 400 meters
Medicine Ball Drills (I used a 10# ball)
10 Deadlifts
10 Hang Cleans
10 Front Squats
10 Push Presses
10 Thrusters

"A devastatingly diabolical demoralizing dirty thirty"

Complete the following for time:

30 pull-ups
30 squats
30 sit-ups
30 push-ups
30 walking lunge steps
30 kettlebell swings (I did 20#)
30 wall balls (I did 8#)
30 push-press (I did 20#)
30 burpees
30 knees to elbows

Joanne's Final Time: 21:37

Freddy's 10-minute Abs

OWMA Quotable Quote

"Burpees suck!"
- said by Joanne, Eric, Stefanie... all at different times