Monday, December 31, 2007

CrossFit One World W.O.T.D.

The last WOD of the year! Yeah. That's me sitting on the floor next to Eric who is about to die from this WOD. I wanted to make sure I ended the year right by doing this WOD.

Jump Rope - 5 minutes
THREE sets of:
Samson Stretch
10 shoulder rolls
10 overhead squats
10 push-ups
10 sit-ups

Complete 5 rounds for time of:
Row 500m
50 squats
30 back extensions

Joanne's Final Time - 35:45

Thursday, December 27, 2007

CrossFit One World W.O.T.D.

For those of you who don't know him already, this is Sam, the sushi chef wonder from Semo Sushi in Fremont. Sam thought it would be funny to pose in this Zoolander best. Err. Um. Sam, please stick to sushi!

Row 1000 meters
THREE rounds of:
Samson stretch
10 shoulder rolls
10 overhead squats
10 sit-ups
10 back extensions
10 push-ups
10 dips

Complete 21-15-9 reps for time of:
Right arm kettlebell swing
Right arm kettlebell overhead squat
Jumping Pull-ups
Left arm kettlebell swing
Left arm kettlebell overhead squat
Jumping Pull-ups

Joanne's Final Time - 26:25

Notes (to myself) about this workout:
I started with 20# for the kettlebell swing, but scaled down to 15# towards the end. It had been a while since I've been to CrossFit, and this WOD totally wiped me out. I thought I was going to die!

OWMA Quotable Quote
"More boobs!"
- said by John regarding ACB's CrossFit photo

Thursday, December 13, 2007

CrossFit One World W.O.T.D.

Yeah. This should make you think twice before being naughty!

200 meter run
25 band assisted pull-ups
200 meter run
25 push-ups
200 meter run
25 sit-ups
200 meter run
25 squats

Complete the following for time:
Row 1000m
20 kettlebell swings 25#
20 box jumps 12"
Row 500m
20 box jumps
20 kettlebell swings
1000m row

Joanne's Final Time: N/A

And Then...
50 Abmat Sit-ups
50 Back Extensions
100 Twisters

Wednesday, December 12, 2007

journal for healthy habits

In case any of you were looking for a great gift idea for yourself or for someone else, may I suggest a Streaming Colors Fitness Calendar? I've been using this to help me track my workouts for the past two years and I gotta tell ya, it's worth every penny! In fact, here's an excerpt from Fitness magazine about these great calendars!

Basically, the point of the calendar is that each month, you set out your health goals. They can be the same every month or they can change depending on what your needs are. You set your goals and give them a corresponding color like so:

Each day, there's a grid that you fill in where you record how/if you maintained that goal. Here's a sneak peek in to what's inside the calendar.

The Original calendar is a wall calendar. I love it because it gives me a monthly visual of what's going on in my life health-wise. You'll need a set of highlighters to fill in the calendar. Personally, I think this is the fun part. If you go on the site and look for customer raves (or reviews), you'll see that they printed mine. Here's what my rave says (it's the 5th one on the list):
"I can't begin to tell you how much I love my Streaming Colors calendar! As a busy graduate student, it's really easy to fall into unhealthy habits. However, as a diabetic, good health is something I have to constantly work on. This calendar has been a life saver (literally!) because it allows me to track my workouts and health goals in an inventive way. I didn't realize how much fun I would have seeing each month come alive with the different colors. The best part is that it's taught me that trying to develop good habits also deserves a good reward. I always look forward to my end-of-the-month treat to myself. I can't wait to see what 2007 is going to look like!"
-Joanne R., Hayward, CA

This year, they've added a NEW PRODUCT to their line: a WEEKLY fitness calendar! I just placed my order and I can't wait to get it! When I bought my calendar last year, I exchanged a few emails with the folks at Lurhs Media, and they asked me for suggestions. I mentioned a weekly planner and they said that they've been getting a lot of requests for one. I'm so glad they finally have it for 2008!

It looks great so far and like the wall calendar, the same concepts apply. Oh! I also forgot to mention that each calendar (wall or weekly) has current information about the food pyramid and exercise guides. So it's more than just a calendar because it include some important health info. Check it out!

For those of you who are serious about tracking your health goals, are training for some big sports event, or just want some colorful, visual motivation to get a move-on, I say order your fitness calendars stat! (Note: They offer a discount if you buy the calendars in twos. Also, if any of you are in training groups and want to buy in bulk, or would like to sell them for a fundraiser, their site gives you info on that as well.)

Monday, December 10, 2007

the big 3-2 CrossFit style!

This is how the day started. I decided to begin the big 3-2 correctly by going to the 9am CrossFit class.

CrossFit One World W.O.T.D.

Row 1000 meters

WOD: Modified Murph
Complete the following:
Run around the block (1.1 miles). Upon your return, complete as many rounds as you can in 15 minutes of- 5 pull-ups/10 push-ups/15 squats. Then, run around the block again. Post your total rounds and total time to comments.

This is my final time. Yeah. Happy birthday to me! Brian and I didn't do the full 15 minutes of 5-10-15 because Freddy was under the silly impression that 10 minute miles are pretty normal. (Ahem. I run about a 15 minute mile. One can walk at mile in 20 minutes, not 10 minutes, Freddy. What planet are you running on?! Oh yeah. BOO! to the person that stole my 5-10-15 station. It totally slowed me down and f--ked up my rounds!)

This is what I looked like at the end of the workout. Thanks to Officer Brian for being a good sport and letting me sneak this pic. ha ha ha!

Some CrossFit videos that make me laugh:

This is Josh and Lil Joe doing the "Superman" thang.

This is Freddy and Austin joining in on the "Superman" thang.

This is the video that started it all...

Friday, December 07, 2007

ya hear me, Manang Cell Phone?

Dear Manang Cell Phone,

It saddens me that I have to write to you yet again. Though absolutely normal coming from you, your behavior in today's class was completely unacceptable. It's completely inappropriate to answer your f--king cell phone when the class is trying to do a one-legged tree pose. Ya hear me, Manang Cell Phone?! COMPLETELY INAPPROPRIATE! Granted, I do know better than to expect good behavior from you. Shame on me for coming back to the 8am class. I've had so much fun not having you in the evening class that the sound of your cell phone was a total rude reminder of why yoga is better at night.

Be warned, Manang Cell Phone! I had an extensive conversation with Professora Yoga today and she agrees with me - that you are rude, disrespectful and must be stopped! Shame on you Manang! I'll have you know that Professora will be meeting with you very soon to exchange some strong words. Should your cell phone antics continue, Professora has granted me special permission to throw you out of class. Did you hear me Manang?! I have been officially promoted from yoga student to yoga bouncer. Meaning, I get to throw your old, sorry ass out of class the next time you answer your damn cell phone! Don't tempt me Manang, because I'll do it. I'll throw out an old bitch. I don't care. I've had it up to my eyeballs with your shit! This is war Manang, WAR! Consider yourself warned!

Yours Truly,
The Fierce Runner

p.s. PLEASE stop wearing those low-rise pants to class. I don't care what your teenage granddaughter tells you. They don't go well on a 100 year-old woman. As Whitney says, "Crack is whack!" But crack is even worse when it's old and spoiled!

Friday Funday

Today I did an hour of yoga and an hour of bellydance. Lots of fun. Well, with the exception of Manang Cell Phone, lots of fun:)

Sir Steroids

Dear Sir Steroids,

It must suck to be you.

Yours Truly,
The Fierce Runner

Thursday, December 06, 2007

exercise addict

He's known as "Sam I Am" at One World, but he'll always be known as the sushi chef at Semo Sushi!

I didn't work out at all last week. I was trying to finish a fellowship application and decided to call for support on Tuesday. Rudy and Margaret came over to keep me company. I then decided to go balls out by locking myself up at Rudy's house until I turned in the application.

I did it with an hour to spare. Not my finest work, but at least I got it done.

Exercise and health suffered because of it because I mostly ate bread and drank coffee as survival food. That's why coming back to workout this week felt so good. So here's a rundown of what I did this week:

Monday: 1 hour yoga
Tuesday: My lazy ass stayed in.
Wednesday: 2 CrossFit workouts that looked like this:
5 rounds of:
Row 500 meters
Run 400 meters
Followed by:
"Suck it up's not Death by Burpee!"
With a continuously running clock, do one burpee the first minute, two burpees the second minute, three burpees the third minute, and so on until you can't complete the neccesary number of burpees before the expiration of the minute. (Note: I did 10 rounds, which makes 55 burpees.)
Notes (to myself) about this workout
: I was proud of myself for coming back pretty strong. It's not that I made good time. It's that I actually finished the workout. Plus, I did full-on burpees, which I never do. It was quite fun if I do say so myself. I can see how burpees are a lot easier if you just have the right timing and technique. When I would do the modified style, I just wasn't being efficient.

Thursday: 1 hour spin
CrossFit WOD:
Push Press 5/5/5/5/5
My weight: 62/62/62/72/72
Notes (to myself) about this workout: I think I could have pushed the weight a little bit if I nailed down the technique. I'm still adjusting after 2 weeks of no CrossFit, so going light was okay.

I had a good talk with my chiropractor because I mentioned that I feel like when I don't do a hard workout for a long time, my body craves a crazy tough session. He said that when you're stressed, your body goes into defense mode. I tend to crave a tough workout because my body needs to release all that stress. Hmph. Good point. I've let go of the challenge. I think I was a little too ambitious and really need to re-think what I need to do to maintain my health, and not binge on good/bad habits.