Tuesday, December 30, 2008

CrossFit One World WOD

Like many photos on this blog, I lifted this from the CrossFit One World site. Apparently, Freddy needed to ice his knees after a WOD but there was no ice to be found. He had to settle for some cold beer. Pretty clever, yeah?

Row 500 meters
Random stretching

WOD: "The Filthy Fifty"
Complete the following for time
50 box jumps 18"
50 jumping pull-ups
50 kettlebell swings 25#
50 walking lunge steps
50 knees to elbows
50 push presses 33#
50 back extensions
50 wall balls 14#
50 burpees
100 jump rope rotations

Joanne's Final Time - 53:50

Notes (to myself) about this workout:
This is an awful WOD. Period. But I did it. I even did it with no gloves. The knees to elbows were done hanging on the bar. I have a CrossFit callous to prove it. Boo! Cheers to my last WOD of 2008. What a way to say good-bye.

Monday, December 29, 2008

CrossFit One World WOD

Now you want a pair of pink kettlebells, don't you? This is Catra. She's an ultra marathoner and CrossFitter. She celebrated a birthday recently and is pictured here showing off her new toys.

1 hour of yoga
Run 1.1 miles
set-up for the snatch

WOD: Heavy Randy

Complete 75 power snatches for time. 35#

Joanne's Final Time - 22:29

Notes (to myself) about this workout:
This took way longer than my previous 14 minutes. What made this different was that I worked with each movement step by step to make sure each snatch was a solid one. I didn't care about the time, but I will say that I got to know this movement much better. Oh! I have blisters on my darn hands. Boo!

Okay. Whoever named this movement "snatch" should be shot!

Thursday, December 25, 2008

fierce present!

This year we decided to get creative with our gift boxes. This is Bren showing excitement over finding this tampax box beneath the wrapping paper. That face is classic, I tell you!

I admit that when the cold weather kicks in, I get a little lazy.

Okay. I get A LOT lazy! I have to admit that I've been trying to figure out some inspiration to (1) maintain the weight I've already lost and (2) go further in developing a healthier lifestyle and conquering this diabetes thing. These days I'm itching for inspiration that I'm willing to find it anywhere. Seriously. Anywhere.

Today my Auntie Lily gave me a beautiful blouse a la Michael Kors. I was so jazzed because well, I just don't have the budget to shop outside of Old Navy and Target, with a few trips to the uber-clearance rack at Macys. So to get such a lavish gift excited me to no end. I can always count on my aunt to get me a great pice of clothing because no mater what, she always knows our style and naturally, our sizes.

Um. Did I mention that this lovely Michael Kors blouse came in a size medium? Yup. That's right. A MEDIUM!

In truth, I was a bit worried because fancy designers usually size their clothing too small. Last year, Auntie's gift came in an XL (which naturally fit well at the time). So the jump to medium was flattering, but cause for minor concern. So I snuck into the CR to try it on and OMG. It fit perfectly. I now have a great blouse to wear for New Year's Eve.

So there it is. My new totally superficial inspiration. If auntie thinks I can squeeze into a medium, then off to the gym I shall go.

happy holidays!

Cheers to you and yours this holiday!

Saturday, December 20, 2008

Mr. Schwing

Dear Mr. Schwing,

It's been a long time since I've had to write one of these letters. Sincerest apologies. My fitness goals have been misplaced and I've been focusing more on my own development in the gym, that I completely forgot that there is a plethora of people that I've been meaning to "observe" if you will.

In truth, I'm rather embarrassed that I'm even writing this letter because it proves that (1) I was looking and (2) I totally noticed it. Unfortunately, I can no longer allow my embarrassment to silence me. It is imperative that I say something, so here it goes...

Mr. Schwing, it's winter and it's cold. Really cold. In fact, this winter in the bay area is much colder than it has been in the past few years. Apparently, when men get cold, things start to "point." I'm not hating, I'm simply stating a natural, biological fact. It isn't your fault that when you get cold, you "point." In fact, "point" all you want. However, I would prefer that you did the "pointing" with your finger and not other parts of your body. Um, do you get what I'm saying, Mr. Schwing?

I understand that you must me a runner of sorts and are attached to running tights. I get it. But it's cold outside and again, you "point." To the point that not only I notice, but I'm sure others notice too. Mind you, I'm only pointing this out (no pun intended) for your own health and safety. Perhaps you may need to wear protective gear or even loose shorts to keep the "pointing" from being so noticeable. I don't know. You figure it out.

But please Mr. Schwing, be mindful of how cold it is and how much you "point" in the cold weather. I'd hate to be doing some random WOD and accidently let go of a 35# kettlebell and find that it landed on your "pointer" and caused unsustainable injuries. You hear what I'm saying, Mr. Schwing?

Thank you very much. See you at the gym. I hope it's warmer for your sake.


The Fierce Runner

Friday, December 19, 2008

friday light

Today I did an hour of yoga. I had to opt out of belly dance because I had an appointment at Berkeley that I needed to tend to. It's okay. There's always next week. Yoga totally rocks my socks!

Thursday, December 18, 2008

CrossFit One World WOD

I lifted this image from our friends at CrossFit Unlimited. Apparently this was taken during the One World holiday party (which I unfortunately missed). It looks like someone brought Freddy the perfect gift. Nice "personal massager" Freddy!

Run 1.1 Miles
Random set-up for the WOD

WOD: "Deadlift/Burpee"
Complete 5 rounds for time of:
5 deadlifts 140#
10 burpees

Joanne's Final Time - 13:14

Notes (to myself) about this workout:
The last time I did this WOD was July 7, 2008. I lifted 133# and finished in 15:23. Today I lifted more, did the burpees with a 6 inch target and finished in slightly less time. Yea for me. I hate burpees. I don't care what you have to say about them.

Wednesday, December 17, 2008

CrossFit One World WOD

I would love to see some of the One World crew do this routine. Better yet, I would love to see some of the One World guys sport this gear. For now, we'll have to settle for this WOD battle between Freddy and Will. Enjoy!

1 hour of yoga
Run 1.1 miles
Random stretching and fiddling around to avoid starting the WOD.

WOD: "Fat Helen"
Complete five rounds for time of:
Run 400m
21 kettlebell swings 35#
12 jumping pull-ups

Joanne's Final Time - 27:57

Notes (to myself) about this workout:
The last time I did "Fat Helen" I did it in 34:38, so to do it under 30 minutes was a total gift. For some reason, I could swear that Eric said he'd be at the gym tonight. But he was a no-show making it so that I had to do this by myself. No worries because Jolie and Roman were doing their WOD around the same time as me. Plus, JD was cheering us on. Therefore, misery did have company. The cold really isn't conducive to running and such. UGH! I don't know how people workout in areas where it snows. That's just too darn crazy for me.

Workouts on the Road

I stole this from the CrossFit Santa Clara website. If any of you are traveling and would like some workout options, here are some great suggestions. Apparently, this suggested list comes from CrossFitter Eva T.

On the road and don't want to miss your Crossfit Workouts? Then this is the page for you. Check out Eva T's body weight workouts. For those of you that don't know, Eva Twardokens is - in a lot of the CrossFit videos and is an amazing athlete. She is a 2x Olympian and was a 12 year member of the US ski team.

Run 1/2 mile 50 air squats - 3 rounds.

10 push-ups 10 sit ups 10 squats - 10 rounds.

200 air squats for time.

“Susan” Run 200m 10 squats 10 push ups 5 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

10 Handstand push ups and a 200m run 3 rounds.

Tabata squats and tabata pushups.

5 push ups 5 squats 5 sit ups, 20 rounds.

Walk 100 meters on your hands, even if it is 2 meters at a time.

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

Invisible Fran...21-15-9 of air squats and push ups for time.

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

Run 1 mile for time.

10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.

3 vertical jumps 3 squats 3 long jumps - 5 rounds.

Handstand 30 seconds and 10 squats, 8 rounds.

10 push-ups 100M dash 10x.

Tabata squats.

5x 400M sprints.

10 X 100 m dash.

25 pressing snatch balances each arm. No weight.

Run 1 mile, lunging 30 steps every 1 minute.

handstand 30 seconds and 20 air squats, 5 rounds.

10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.

100 air squats. For time.

4x 25 jumping squats

10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.

10 air squats every 1 minute of your 1 mile run.

100 burpies for time.

Run 1 mile for time.

10 push-ups 10 squats 10 sit ups 10 rounds.

10 vertical jumps, run 400 meters, 5 rounds.

spend a total of 3 minutes in a handstand.

100 air squats for time.

Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.

Sprint 100 meters, Walk 100 meters, 10 rounds.

100 push ups for time.

Run 1 mile for time.

10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

10 walking lunges, 10 push-ups, 10 rounds.

Tabata Squats.

50 split jumps for time.

Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds.

10 burpies, 100meter sprint 10x for time.

“L” sit off the floor. 10 rounds of 10 seconds...if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!

run 400 meters, 50 air squats. 4rounds.

handstand 30 seconds, to squat hold 30 seconds. 10 rounds.

Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds

Run 1 mile for time.

10 push-ups, 10 squats, 10 rounds.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

Handstand to Jack-Knife to vertical jump. 30 Reps.

Run 1 mile with 100 air squats at midpoint, for time.

7 squats, 7 burpies, seven rounds, for time.

10x 30 second handstand to 30 second bottom of the squat hold.

Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.

Run 1 mile, plus 50 squats-for time.

100 burpies for time.

5 squats, 5 push-ups, 5 sit ups, 20 rounds.

Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.

5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

Handstand 10 seconds jack-knife to vertical jump. 25 reps…

Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

50 air squats x 5. Rest equal amounts as it took to do each 50.

Run 1 mile and do 10 push-ups every 1 minute.

sprint 100m 30 squats...8 rounds.

30 push ups, 30 second handstand or Plebs Plank..3 rounds.

10 sit ups and 10 burpies...10 rounds-for time.

handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.

250 jumping jacks...for time.

100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

Tabata Push-ups.

30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.

with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.

Run 1 minute, squat 1 minute 5 rounds.

run 1 mile for time.

air squat x 10 push up x 10 sit up x 10 3 rounds for time

10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.

Do Tabata Squats with eyes closed.

bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.

20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.

Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.

sprint 50 meters, 10 push ups. 10 rounds.

50 air squats, 4 rounds. rest for 2 minutes between rounds.

3x 20 tuck jumps. 3x 30 second handstands.

400m run/sprint 30 air squats, 3rounds for time.

20 jumping jacks, 20 burpies, 20 air squats...3 rounds

Warm up. Run 100 meters and do 20 air squats. 10 rounds.

Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.

100 air squats 3 min. rest, 100 air squats.

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

10x 50 meter sprint.

Test yourself on a max set of push ups...tight body chest to the floor...full extension!
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.

Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups

run 400m air squat 30 hand stand 30 seconds 3 rounds for time

5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form

50 burpies for time.

5 pushups, 5 squats, 5 sit-ups - 20 rounds

Run 1 mile, stopping every minute to do 20 air squats.

30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds

run 200 meters, 50 squats, 3 rounds

Tabata Squats

Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.

Tuesday, December 16, 2008

CrossFit One World WOD

Here's a video of today's WOD. This is the event that put Jason Khalipa over the edge and got him top honors at the CrossFit Games.

Run 1.1 miles
set-up for the squat clean and jerk

Complete 30 squat clean and jerks for time. 63#

Rules for doing the workout as prescribed: If you catch in a power clean, you must squat to hip slightly below knee for depth to count. You may press, push press, jerk or thruster the weight overhead. Don't be shy about dropping down the weight in this workout. This workout was the final event for the 2008 Crossfit Games. Ask any of the One Worlders that gave this one a shot at the Games, it will kick your ass!

Joanne's Final Time - 15+ minutes

Notes (to myself) about this workout:
I still have a lot to work on with respect to this movement. Once I nail the motion, I can start lifting a little heavier weight. The split jerk movement was a lot easier for me to get. It's the clean that gets me. I still have issues incorporating the shrug. In fact, I pull out the shoulders a little too early. I can feel the mistake coming along and I slammed the weight on the floor several times because of it. Eric and Jolie coached me through the WOD. It's great to see Jolie back at One World. I've seen her there in the later hours getting her workouts in. Any advice you can get from a number of trainers is always appreciated:)

Thursday, December 11, 2008

CrossFit One World WOD

We have the greatest coaches at One World, I tell you!

Row 1000 meters
Some other random warm-up exercises that Eric made us do

Clean 1-1-1-1-1-1-1

Joanne's weights: 65/70/75/80

Notes (to myself) about this workout:
I'd love doing cleans more if I could nail the form a little better. Apparently, this is one of the hardest lifts to master. I'm not a big clean fan because I just can't figure out the timing of the shrug and elbow lift. UGH! Practice. Practice. Practice.

Wednesday, December 10, 2008

the big 3-3

Though I'm officially just a day older, I'm technically an entire year older. Get it? Yea. Happy Birthday to me:)

Today I did an hour of yoga. I usually do something much more strenuous on my bday. Last year I did CrossFit, but today is a rest day so yoga it is.

Tuesday, December 09, 2008

CrossFit One World WOD

This photo was featured on the main site. Yeah. As always, I'm always impressed by all the kudos One World gets. I guess this means my gym is the bomb, huh? Oh, and thanks Freddy for the post-birthday burpee hell!

Jump Ropes (6 one-minute rounds with a 30-second break in between)
Dive Bombers (3 rounds of 5 reps)
Jump Squats (3 rounds of 5 reps)

WOD: "Death By Burpee"
Complete as many burpees as you can in 20 minutes.

Joanne's Final Count - 107

Notes (to myself) about this workout:
Burpees suck. Congrats to Eric for teaching his first class today. Wa-hoo!

Friday, December 05, 2008

friday light

1 hour of yoga followed by 1 hour of belly dance. Ahh... Just what the doctor ordered. I've been stressed and sometimes borderline depressed these days. I blame panic, PMS, and the stupidity of that other species. I can't say I'm 100% okay. But I can say that though I'm not a boxing fan, I'm jazzed about tomorrow's fight. I hate the narrow nationalism that events like this bring about. But I'm still jazzed about seeing the fight. Maybe it has less to do with the fight and more to do with the halo-halo bar I get to set up at my bro's place. Heh!

Thursday, December 04, 2008

CrossFit One World WOD

Friends let friends train at One World.... Here is Joe D. showing his Sunday morning class the proper push-up form by having Will B. demonstrate. Did I not mention how awesome our trainers are?


WOD: "Michael"
Three rounds for time of:
Run 800 meters
50 GHD Back Extensions
50 AbMat Sit-ups

Joanne's Final Time - 39:27

Notes (to myself) about this workout:
This is a terrible WOD and I hate that it's winter and I have to do it. I clocked in at a little slower than my last time. But at least I finished. Yea!

Tuesday, December 02, 2008

CrossFit One World WOD

This was the CrossFit One World post Thanksgiving crew. Yeah. If you look real closely, I'm not there. Lazy Joanne!


WOD: Row/Run
Complete five rounds for time of:
Run 400m
Row 500m

Joanne's Final Time - 29:59

Notes (to myself) about this workout:
Talk about cutting it close. I estimated I'd finish at around 32 minutes. Eric made me push for under 30 minutes. It was ugly. It involved a lot of yelling and swearing. I now hate Eric. But I did finish under 30 minutes. Bleh.

Monday, December 01, 2008

december plan

Thanksgiving is over. Thank god. I think I gained all the weight back that I lost. I (like many of you) ate way too much. I also realized that I'm in a major plateau and I have do some kind of overhaul to start working out more consistently and to eat much better. So here it is.... my December plan.

I'm living by two simple eating rules: 1) No deep-fried food. 2) No bread. This is my December plan. My only exception will be my birthday because on my birthday I deserve birthday cake.

Wish me luck.

Wednesday, November 26, 2008

CrossFit One World WOD

I had to share this photo of Kirk, one of the guys who trains at One World. Here's what Freddy had to say:
Kirk Wu on his way to kicking the crap out of the SF Crippler with a blazing time of 6:21. If you pay attention to the boards, you have noticed that day in and day out, Kirk is one of the top performers at One World. Hard to believe that early in 2007, Kirk was dismissed from the SWAT team because he couldn't pass the physical fitness quarterly qualifier. (He couldn't finish the 1.5 mile run in 16 minutes.) Kirk new he had gotten lazy and out of shape. Kirk started Crossfitting in July of 2007. A few months back, he reapplied for the SWAT team. He crushed the physical fitness test and finished first overall. Kirk was reinstated on the team, and we were glad to have him back! So just how much has he improved??? Kirk ran a 5k race last weekend and finished with a 7 minute mile average. WOW!

Big congrats Kirk! You rock!


WOD: Mr. Joshua
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts 115#

Joanne's Final Time - 39:10

Notes (to myself) about this workout:
This is not one of my favorite workouts. Who the hell am I kidding? I hate this WOD. I really should have looked at my last effort on this one. It was miserable and it took me almost an hour to finish. Tonight's was much better, but I lightened up the deadlift a lot! Next time I'll go 135# and just work through the misery. Tonight was challenging because the roads were wet and dark, so I have to be extra cautious when I run. (I sprained an ankle and busted my knee a few years ago and haven't quite gotten over it.) Also, the pads on the GHD machines are wearing, so I lost a lot of time trying to set up a machine.

Setbacks aside, this was miserable. Period.

saying good-bye

In case you haven’t noticed, I don’t make it a habit of posting unattractive photos of myself. That’s a big thing for me to admit because if you’ve ever seen my myspace page or have ever seen my room, you’ll find tons of photos of myself.

I’m a bit of a narcissist. So what? I like to think it’s just me exercising a healthy and positive self-image.

I haven’t been as good about working out lately. Blame it on the weather. It’s typical for me to falter during the winter because it’s just too damn cold to do anything and I’m so not into indoor running and such. However, I will now declare that I really need to start training for the Kaiser Half in February. No excuses. The race is too close and the cold just isn’t a good enough excuse to not train. Besides, I have a doctor check up in January and I’m hoping that I pull some good numbers. I don’t have the kind of body that can afford to not exercise because my diabetes levels depend on exercise and healthy eating. For me, the exercise part is way easier than the eating part. Anyway…

Since I’ve been diligently working out and trying to become healthier (the journey started in July), I’ve lost about 16 pounds. It’s not a lot, but I think right now, my body is trying to re-configure itself. So though I’ve been in an exercise slump, I’m still maintaining or losing weight (or at least that’s what it looks like). I think this “re-configuring” stage is normal because I feel like my fat is just re-distributing itself. By the way, I don’t know what it is about those good old omega-3 fish oil pills, but I will say that I feel less bloated and fat in the belly since taking them. Eric suggested I take 5 pills when I wake up and 5 pills before I go to sleep. I think it’s a small change anyone can incorporate into their days. For those of you who have a Costco card, $9 for 400 pills is a total bargain! But I’ll let you know the final verdict when I get my numbers from the doc in January. Anyway…

Lately when I see Margaret she always says that my body is changing. Most recently, she said that I had to say good-bye to my old body. I didn’t realize what she meant until I dug up these old photos:

Shut up. Laugh all you want. In case you’re wondering, these were taken in early 2003 when I worked for Stila. I wanted to take photos with my co-workers because I was leaving the store to start GSI-ing. The last photo was taken when Mae got married. I was rockin’ curly hair then. I can’t believe how different I look in the photos. From what I remember, I always felt healthy and happy. I was an avid cardio kickboxer/krav maga-er, so in my mind’s eye, I was healthy. Granted, I knew I wasn’t skinny, but I thought I was a good kind of thick (if you will). In fact, if you were to ever ask me how I would describe my body, I would say that I’m “curvy athletic.” (If you think that’s an oxymoron, then you need to go away.) Anyway…

When these photos were taken, I actually lost weight. When I moved back to the bay area in 2000, I think I wore a size 18-20 (plus size; yeah, you won’t find a lot of photos of me at this time). In these photos, I’m down to a 16, going towards 14 (plus size). In 2004 when I was diagnosed with type II diabetes, I lost weight again by simply lessening the bad carbs that were screwing with my blood sugars. I stayed at size 14-16, but I grew out of the plus size range and in to the “regular” clothing range. I remember at the time feeling a little sad because I could no longer shop at Lane Bryant. It was my go-to place, my comfort zone. It was the store where I always knew things would fit. Granted, out growing (or should I say under-growing?) Lane Bryant clothes would normally be a blessing. But for those of you who are a “regular” woman’s size 14-16, you’ll know it’s the shittiest size to be because manufacturers vary so much. It’s the size that is more miss-than-hit because clothing companies refuse to recognize that 14-16 is the average size of American women. I always felt I was too fat for “regular” clothes and too thin for Lane. Bleh! I think this dilemma is what made saying good-bye to my Lane Bryant body so hard.

And now, Margaret is right. I have to say good-bye again to my body. When I go shopping, I automatically pick up size XL for tops and size 14 for bottoms. I don’t bat an eyelash and I don’t think twice. These days, it’s not as easy. My bottoms range from 12-14 (depending on the manufacturer). My exercise pants went from a large/extra large to medium. Letting go of my old Nike pants is hard and I haven’t quite done that yet. I don’t know what I’m holding on to. I do know that training in them is a bitch because they keep falling. My tops are now down to size L, unless I’m in the juniors department, which puts me at XL. Though I eventually will, I refuse to let go of my exercise tops that are a bit loose. I just won’t do it! I have to try things on more carefully and tell myself that when deciding between two sizes, I have to go smaller because that’s just where I’m headed.

Don’t get me wrong. I’m not wanting to be uber-skinny. My body isn’t made that way. I think the smallest I’d let myself go is a size 10. Anything smaller than that just doesn’t suit my body (or my personality). I think saying good-bye to my old body wouldn’t be so bad if I had an income that could afford some transition clothes. But that’s not the case.

On an up note, Margaret is starting to get involved with an organization called “Dress for Success” and they need clothing donations in size 14-16. I’m glad that saying good-bye to my old body will benefit someone starting up a new life.

I’m slowly coming to terms to saying good-bye. Right now, I need to say hello to a new winter training schedule. I’ll keep you posted!

Tuesday, November 25, 2008

CrossFit One World WOD

This is Eric, my trainer. These days I'm sure he wants to poke my eyes out because I've been a no-show for quite some time now. As it says on the One World site, Eric is the man when you're interested in heavy weight training. He'll get you there. I know this because though I hate heavy lifting, it's always great to train with him because he knows his shit.

Run 1.1 miles
random hanging on the pull-up bars to get started on doing an actual pull-up!

WOD: Any Old Asshole
Complete the following for time:
Run 600m
9 presses
9 overhead squats
Run 400m
15 presses
15 overhead squats
Run 200m
21 presses
21 overhead squats

I used a 33# bar for this WOD. My final time - 17:02

Notes (to myself) about this workout:
It sucks being out for a long time because I have to start at square one over and over again. Oh well. Patience. I need it. Patience.

Wednesday, November 19, 2008

CrossFit One World WOD

I lifted this from CrossFit Santa Clara, who lifted it from CrossFit Ventura. These are ugly CrossFit hands. I'd like to avoid them. But it looks like I can't hide anymore. I have to throw in the gloves and say hello to the callous. Boo!

Run 1.1 miles

Complete five rounds for time of:
21 kettlebell swings 35#
15 push-ups
9 knees to elbows

Joanne's Final Time - 18:50

Notes (to myself) about this workout:
I thought this was going to be okay. It wasn't. By round four I wanted to poke my eyes out. But I hung in there. Today was a sad day because I realized that I have to bid good-bye to my gym gloves and say hello to ugly CrossFit hands. If you know me, you know that photos will be on their way soon. But for now, I'm mourning the loss of my gloves. (Tear.)

Wednesday, November 12, 2008

CrossFit One World WOD

I took this from Stef's blog. You have to be a real CrossFit nerd to get this. ha ha!

1 hour of yoga
Random stretching

WOD: Fight Gone Bad
Three rounds of:
Wall-ball, 14#
Sumo deadlift high-pull, 45#
Box Jump, 20" box
Push-press 45#
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Joanne's Final Tally - 182

Notes (to myself) about this workout:
I hate Fight Gone Bad. There's just no way to like it. I can't stand it. My reps were lower compared to the last time I did this. Last time I did a 12" box jump compared to today's 20" box (Eric tricked me! Wrong, I tell you!) and RX'd the weight at 55#. However, after Monday's WOD, my arms are simply shot. Everything feels heavy. Even carrying a cell phone hurts. So to do 45# was an all out effort on my part. I can't stand the sumo deadlift high pull because if you have a bust, it gets in the way if you're not extending your hips correctly. I get frustrated because I do the lift, and then bam, I get stuck, do the movement wrong and just slam the weight on the floor. My biggest CrossFit problem is that you can tell exactly what I'm thinking by the look on my face. It sucks and I feel sorry for anyone in my path when I'm working out. It's not that I hate you, it's that I hate the WOD!

Anyway, my arms are still sore as hell. They're so fuckin' sore that I can't reach to unhook my bra to take a damn shower. Bleh! Yeah. This is where a boyfriend comes in handy, huh? Buy me flowers. Hold my purse. Unhook my bra. Now leave. ha ha! Since we're on the subject, I'm still trying to figure out what "athletic boobs" are. Hey Margaret, care to explain?

Yes. It's late. I'm giddy. Maybe I need to check the blood sugars.

Tuesday, November 11, 2008

CrossFit One World WOD

This is a video of today's WOD. Yeah. I'm not this skillful. This guy totally rocks! I've met Mike before and he's a total crack up. I had a blast doing interpretive CrossFit moves when he visited the studio for his level two cert.

Run 1.1 miles

WOD: "Randy"
Complete 75 power snatches for time 35#

Joanne's Final Time - 14:15

Notes (to myself) about this workout:
I like the oly lifting, but 75 of these bad boys? I don't think so. It was tough, but I kept it light so I could get through. I really need to go to Jason's Sunday morning classes.

Yes, you read that right. Today's movement was called the snatch. You can only imagine what dirty things we had to say at the studio about it:

Great snatch, Joanne.
Wow, that was a clean, smooth snatch.
Wanna see my snatch?

You get the picture.

Monday, November 10, 2008

CrossFit One World WOD

I know it's late, but here it is... my Halloween photo where I dressed up as Ugly Betty. Okay, Ugly Betty sans the braces. Anyway... I think I did a pretty good tribute, huh? I was sad because I saw a guy dressed as the Globo Gym guy and so wanted a photo for the One World site. Oh well. The intentions were there.

Run 1.1 miles

WOD: "Twenty-One"
Complete the following for time:
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

Joanne's Final Time - 43:50

Notes (to myself) about this workout:
It's been three weeks and this was a tough WOD to come back to. I did full push-ups and abmat sit-ups with a weight holding my feet down. I don't know what came over me, but it took me forever to finish! I does make a difference when you do it without the modifications.

Since I last wrote, I've been slowly easing into the zone diet. I did great for breakfast but broke for lunch by eating at an Indian restaurant. Big mistake. Now I need to make a note to self about that. No matter how great Indian food sounds, it's really not good for me. I felt like I wanted to fall over after the meal. Boo! I then had my standard latte (Screw giving up the dairy thing. I can't live without my latte.) Before I knew it, I had to prep for my workout by having my shake. Afterward, I had my post WOD shake and that's that.

Getting back on the workout train is hard, but it has to be done. I need to start training for the Kaiser Permanente Half Marathon that happens in February. Technically, I should be training now. So I'm getting back on the workout bandwagon. Wa-hoo.

Tuesday, November 04, 2008


It's election day everyone and it's time for you to get off your asses and vote! We have a lot riding on this election, so please, no matter who or what you're voting for, please just go out and VOTE. TODAY!

And in case you're looking for a little inspiration, here you go:

Saturday, November 01, 2008

entering the ZONE!

Yesterday was Halloween. Guess what I was dressed up as. Seriously, guess! Come on. Guess! Ha ha! photos to come later. For now, let's talk business...

After a long exhaustive talk with Eric, my trainer extraordinaire, two weeks of not working out (I tried to workout in Vegas, but you had to pay for gym usage in the hotel. Boo!), and months of giving this some serious thought, I decided to zone out for the next three months. Today is my first day and I’m kind of warming up to it. Sundays are cheat days, so tomorrow is technically a cheat day, which makes me laugh. Anyway….

I went grocery shopping and have a clear idea of my menu this week. I just have to be disciplined. If you’re curious about what the zone diet is, check out the following links:

Official Zone Site
Zone for CrossFitters
(Note: You can download this to your computer!)
Zoneful Thinking (It has a calculator to help you figure out how many blocks you need given your weight, body fat percentage and activity level)
CrossFit Journal about the Zone (More stuff you can download)

This is going to be really challenging and if you’re tired of my upcoming zone blogs, apologies. This is a tough time of year for me to start a new eating program. It’s just that I really need to get serious about my health and doing this “bootcamp” of sorts is, in my book, the way to do it. I know the holidays are coming up and healthy eating isn’t easy. But balls to the wall, J-Ro! You’re gonna do it!

And what’s the game plan? To follow the zone plan as best as possible. The block calculator states that I need to eat 14-15 blocks (which is high to me, so I’m going to focus on 14 blocks) per day and eat around 6 times per day. My blocks will look like this: 4/1/4/1/3/1. But I’m thinking of making it: 3/2/3/2/3/1. I’m keeping a strict food journal where I list the time I ate, what I ate, and the number of blocks. I also get one cheat day per week, which will make holiday eating more manageable.

Because I’m zoning, CrossFitting, and am trying to manage diabetes, here are some extra things I need to do (mostly per Eric):

Oh those omega-3s: Take 10 fish pills in the morning and before I go to bed. Yeah. 20 total. This is so I can have a good amount of omega-3, which are beneficial in countless ways.

Pre-workout: Have a protein shake that has 10g of glutamine and a vitamin C supplement (my supplement of choice is Emergen-C)

Post-workout: Have a protein shake with 10g of glutamine, surge powder and protein, with a vitamin C supplement. I’m not sure about the surge powder. I know I need the carbs, but as a diabetic, I fear it may be a little high. I’m going to start off with the protein powder I have now and hold off on the surge until next month.

I need to keep tabs of the diabetes meds I have to take. I also need to cook and pack my food more diligently, which I know I can do. When I was firsts diagnosed with diabetes, I lost 20 pounds pretty quickly because I packed my food. I just need to go back to that.

Some minor changes to the blog: Since I'm trying to commit to zoning out, you might see some new zone info. I'll also be taking a lot of mundane photos of my meals and such. This isn't meant to bore you. Instead, I'm trying to be informative in case you're considering zoning out too.

Wish me luck and if any of you want to zone out with me, let me know! I’d love to play and could use a cheerleader (but leave the pom-poms at home please)!

Monday, October 20, 2008

crazy Sunday

Random Friend/Stranger/Person (RF/S/P): So Joanne, how was your Sunday?

Fierce Female Fathlete (FFF): Fine. It was just fine. It started when I woke up at 3:30am to get ready for a bridal gig. I met the bride at 4:30am and did her makeup.

(RF/S/P): OMG. That's so early in the morning!

Fierce Female Fathlete (FFF): Yeah. Yeah. Whatever. So I got home at about 6am and had a killer headache. I took a nap which was supposed to only be a half hour. But I overshot my nap and woke up at almost 8am. I dressed up and headed over to Berkeley to pick up Margaret. We committed to running the Nike Women's Half Marathon earlier this year and today was race day. Yeah. I had a wedding gig and a half marathon. Don't ask questions. But here are the finish photos!

This is the not-so-sexy me in a sweaty post 13.1 mile run mess. Yeah. Whatever.

And this is Margaret who by the time took this photo had some time to rest, stretch, hydrate and dream about the post-meal. Hence, why she looks way more sane than I do. Boo! I hate you!

(RF/S/P): Er. Um. What the hell kind of race was that? Where are all the Nike+ people and the cool mylar sheets they wrap you with to keep warm? What about the schwag?

Fierce Female Fathlete (FFF): Alright. Alright. Damn! Such questions! Each year the Nike Women's Half/Marathon gets harder and harder to get in to, so they do it by a lottery system now. Unfortunately, I didn't get in through the lottery. (Ahem. Personally, I think the thing was rigged!) So Nike offers another alternative if you want to run and benefit the leukemia and lymphoma society. You pay a smaller race fee and log in your miles through the Nike+ system (personally, I have the sportband, but you can do it through your ipod nano). You have a week after the race to log your miles. From there, the lovely people at Nike will mail you your schwag. Satisfied?

(RF/S/P): Damn. No large gathering in San Francisco? No chocolate mile? Sucks for you.

Fierce Female Fathlete (FFF): Whatever. Don't rub it in. I still get a Tiffany keychain and you don't!

(RF/S/P): Word. So what did you do to celebrate the run?

Fierce Female Fathlete (FFF): We headed over to Union City to munch on delicious Filipino food. Margaret has this thing for lechon kawali. For the record, my limit is about 3-4 pieces. After that I feel like throwing up. It's just a gag reflex from all the fried fatty food I guess. Wanna see pictures? Go ahead. Look!

Oh lechon kawali. How do I love thee? (Um your eyes aren't fooling you. The photo is blurry. Apparently, Margaret got the shivers when the lechon came around and this photo was a simple casualty of hunger.)

My case of the shakes wasn't as bad. So here's Margaret diving in. Yeah. Enough said.

(RF/S/P): Wow. You had one hell of a day!

Fierce Female Fathlete (FFF): I'm sorry. Did I say that the day ended there? Oh hell no! I went home, showered, dropped Margaret off to bart and did the second part of my makeup gig. I was at the bride's place by 4:30pm. Yeah. That's right. I met her at 4:30am and 4:30pm. After her makeup application I went to my sister's house, took a nap and headed to the wedding reception. I got home after 10pm and conked out on my bed. That was the end of my day!

(RF/S/P): Dang!

Fierce Female Fathlete (FFF): Yup. Make-up application. Check. Half marathon. Check. Greasy food for fuel? Check. Make-up application two. Check. Post wedding par-tay? Check check. That's right bitches. This fathlete is fierce!

Friday, October 17, 2008

friday light

This is another old photo of me circa sometime in 2006-2007. Yeah. They used to post way more photos of me on the one world site. What's up with that?! Ha ha. Anyway... this is me doing a deadlift. Um. A very light deadlift. It looks like it could either be 95# or 65#. I forget what the weight is. I'm posting this because I'm sore right now from yesterday's deadlift WOD.

I've been working/busy on Fridays and have been missing my Friday light which consists of yoga and belly dance. So to come back to Friday light was great. I love my dance class and though I don't get to do it as often as I like, I treasure each moment. The dance really helped work out the kinks in my lower back. Plus, it helps me maintain my sexy. ha ha. Seriously. Cheers to more Friday lights for me.

Thursday, October 16, 2008

CrossFit One World WOD

This is how I felt like during the entire WOD today. This is Freddy during his post-Fran suffering period. Sometimes (more often than not) you have your bad days. Today was one of mine.

Run 1.1 miles

WOD: Mr. Joshua
Complete 5 rounds for time of:
Run 400m
30 GHD sit-ups
15 deadlifts 140#

Joanne's Final Time - 55:00

A little info about Mr. Joshua:

Today's WOD is one of CrossFit's new hero WODs. It was created in memory of SO1 Joshua Thomas Harris, 36, who drowned during combat operations on August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Notes (to myself) about this workout:
This WOD made me want to cry. Period. Really. Even Eric said I looked like I was going to cry. At the start of the fourth round, I could feel a lump in my throat because I wanted to cry. Though I scaled the weight down (rx'd was 185# for women), this was still miserable. Deadlifts kill me. And my head just wasn't in the game. I made the mistake of running as my warm-up. I really should have done a much lighter warm-up because this WOD was really intense. In fact, all the hero WODs (especially the new ones they've been posting. Apparently it feels like there have been a ton of people killed overseas because of this senseless war. Okay. Remember to vote because I can't handle more people dying. Though hero WODs are nice gestures, it makes me sad to see a new hero WOD posted because it means another innocent life lost. So go out there and vote. End political rant.) are really hard.

Again, my head wasn't in the game and I'm not sure why. I think the silly stress of the whole Sbux thing (I'll explain if you ask nicely) fucked up my CrossFit karma and not my dating karma. So yes, karma bit me in the ass today and it came in the form of Mr. Joshua. I'm glad to be off CrossFit for the next few days because I really need the rest.

CrossFit One World WOD

Run 1.1 miles

WOD: The Bear
One cycle of "The Bear" is a power clean to a front squat to overhead to a back squat to overhead. Complete seven cycles to finish one round. Once the weight is picked up off the floor, it can only tap the floor between cycles. (Touch and go.) Rest with the bar on your shoulders, overhead, or tucked into your hip. Complete five rounds for max weight in the last round.

Joanne's weight:
Round 1: 35#
Round 2: 45#
Round 3: 50#
Round 4: 55#
Round 5: 70# (for three cycles) 65# (for four cycles)

Before I give my notes about this WOD, here are video clips of JD's last round where he did a 185# round. The other clip is Cheryl hitting a 105# round. Great job, folks! This is such a killer WOD!

Notes (to myself) about this workout:
Since there was a trainer's meeting, I didn't get to the gym til past 8pm. I was actually happy because I finally got to watch the presidential debates live! (I missed the first one but saw the re-caps and analysis; I missed the VP debates and am sure that the SNL version was way more entertaining; I completely missed the second presidential debates, though I downloaded it on my ipod, I still haven't seen them.) Um, it doesn't take a genius to figure out who I'm Barack-ing the vote for. Anyway...

This was a really tough WOD and I want to give special thanks to Eric and Imran who coached me through this late-night WOD (we didn't leave the gym til 10pm!). Admittedly, I was afraid of lifting too much weight because I really wanted to complete all seven cycles and all five rounds. Eric and Imran have different opinions on the matter and I tend to lean towards Eric's way of thinking where you push the weight to your max, but don't aim to fail. Imran says it's okay for the weight to fail because you're still pushing your max (okay, you have to get weightlifting speak to understand this). Between the two, they agreed that I wasn't lifting enough weight, which is why my last round jumped so much. In retrospect, I think I could have lifted the 70# for the whole cycle. I just let the weight intimidate me. I failed on the first movement because I forgot to remind myself to shrug into the power clean. When Eric lessened the weight, I kept saying "shrug" before the first movement and it helped me make it through the rest of the cycles.

Yes, I could have and next time will push more because I wasn't exactly dying at round 4 and 5 like you're supposed to. I didn't hunch over like you see in the above videos, which means I had more in me. I just need to get out of my head and into the movement. Plain and simple.

Here's my take on women and oly weightlifting....
I'm not a weightlifter and have no interest in doing the uber-heavy lifting that Eric is known for at the studio. But I will say that I actually like olympic (oly) weightlifting and wish I did more of it. In fact, when the half marathon madness is over, I'm planning on taking Jason's Sunday morning weightlifting classes just for knowledge.

I know a lot of women are afraid of oly weightlifting because they fear bulking up. My response to that is look at Jolie:
She's very lean but lifts a good amount of weight. Bulking up happens if you follow a particular diet and you mean to bulk up. But if you want to be lean and strong, oly weightlifting is actually a great thing to have under your belt. Personally, I like oly lifting because it requires an awareness and discipline of my body that I've never known. Also, if you're doing it right, it gives you a strong core (for me, the bonus is less useless crunches to lean out the mid-section). Whenever I do a good oly lifting session, I can feel my upper body get significantly stronger and can feel actual muscles in my arms!

I also think women are better suited for the oly lifting because we tend to have better flexibility and grace for these types of lifts. For me, I have weird legs. Eric thinks perhaps one leg is longer than the other, which is why my standard stance is so screwy. Other than that, Eric and Imran agree that I naturally have good form and am consistent. This is a huge surprise for me because I assume that I'm bad at all things athletic. Lesson learned ladies and gents... you never know what you're good at unless you actually try!

I remember when I first started doing cardio kickboxing about ten years ago (OMG, it's been that long!). I thought I would be a total klutz, but I found that I took to the movement pretty naturally. I was a good student and picked up the details pretty quickly. It wasn't long before I went from cardio kickboxing to actual bag and focus mitt work. All this started at Macomber Karate in Goleta after I graduated from college. After I moved out of Santa Barbara, I let about six months pass by before I signed up for another studio. I settled on the Self Defense Institute in Fremont because I really liked the vibe there and was interested in something more practical. Krav Maga (which I first heard of in Santa Barbara) suited me and that's how I started taking martial arts semi-seriously. I did tae kwon do and krav and have green belts in both disciplines. When things at SDI started to fizzle, I followed my favorite instructors to my new home at One World and have been there ever since. At One World, I've done krav, fit-to-fight and am now just a CrossFitter. I'm sure I'll pick up the other stuff at some point. But to balance that with the yoga, dance and running I do, now is just not the time.

Geneology aside, I would have never thought to pick up these activities if I honestly believed that I didn't have something inside me. I'm not the most athletic person in the world. In fact, I'm always the one who finishes last. But I give it my all every time I'm in the gym and for me, that's what matters the most. So the point of the story is, do what intimidates you the most. You never know, because you just might be good at it.

And that's why I think more women should do oly lifting!

Tuesday, October 14, 2008

CrossFit One World WOD

Run 1.1 miles
Three sets of 10 reps of:
Samson stretch
Shoulder rolls
Overhead squats
Followed by: random stretching

work on the power clean!

Notes (to myself) about this workout:
Today I was supposed to do the bear WOD. Here's how it goes: One cycle of "The Bear" is a power clean to a front squat to overhead to a back squat to overhead. Complete seven cycles to finish one round. Once the weight is picked up off the floor, it can only tap the floor between cycles. (Touch and go.) Rest with the bar on your shoulders, overhead, or tucked into your hip. Complete five rounds for max weight in the last round.

It looks like this:

I'm not sure what was going on with me today, but I think I let everyone else's weight get to my head. When I contemplated this WOD, I was really concerned about getting the movement down. So when I started, I realized that I didn't even nail the power clean! So I spent about 40 minutes playing with different weights trying to do the first movement, which was the power clean. From there, I did two rounds of the bear at 45# and 50#. It was tough. For me, the hardest thing was remembering the sequence.

Since I didn't finish today, I decided I'd do the Bear tomorrow night. Let's hope it works out!

Monday, October 13, 2008

CrossFit One World WOD

Freddy posted this a few days ago and I thought I'd share it since I did this particular hero WOD today. Condolences to the family and friends of Officer Brad Moody.

Richmond Police Officer Brad Moody, 29 years of age and an 8 year employee with the Richmond Police Department, was involved in a single patrol-car accident Saturday morning (Oct. 4), shortly before 8 a.m. on Marina Bay Parkway just north of Regatta Blvd. in the City of Richmond. Officer Moody's vehicle struck a utility pole in the median while responding to a call that involved a felony assault with injuries. It had been raining a short time before the call and roads were slick.

After heroic efforts at the accident scene involving several members of the Richmond Police and Fire Department, as well as several PG&E employees, Officer Moody was transported to John Muir Trauma Center in Walnut Creek , where it was determined that his injuries were not life-survivable. At 2:45am on October 7, 2008, Officer Moody was removed from life support and passed away.

Officer Moody is survived by his wife, Susan, and his two young daughters. Officer Moody was a K-9 officer with the department and his dog "Rico" survived the accident and is recovering from minor injuries. Officer Moody was also a member of the RPD SWAT Team. Brad was held in the highest regard by his peers.

Brad was a great friend to One World members Mike Mahaney and Silvia Haro. They have purchased wristbands that we will be selling at One World for $5 each. All proceeds will go to the family. Please feel free to sell wristbands to your family and friends.

A fund to benefit the Moody family has been established at Mechanic’s Bank. Donations may be made to the “The Memorial Fund for Officer Brad Moody” and dropped off at any Mechanics Bank location. They can also be mailed to:

Mechanics Bank
3170 Hilltop Mall Rd.
Richmond,CA 94806

It's time to step up to the plate One World and all who visit this website! Dig deep and help this family out.

Run 1.1 miles (my time was 11:36, a new PR!)
Three rounds of:
10 Shoulder rolls
10 Overhead squats
Samson Stretch
10 hanging knees-to-elbows

Complete the following for time:
Row 500m
50 push-ups
Row 500m
50 squats
Row 500m
50 burpees
Row 500m

Joanne's Final Time - 27:00

Notes (to myself) about this workout:
I've been out of commission for three days, so this was a hard one to come back to. It was either this or "virtual shoveling" which didn't make it any better. I've been wanting to do this since Freddy posted because doing a hero workout in honor of someone local is just a little more meaningful. Granted, I don't know Officer Moody, but I did see the news coverage of this accident.

I'm not sure what was wrong with me tonight, but I couldn't row for the life of me. I really need some rowing tips because I feel like the harder I work, the slower I go. It sucks! I thought I was doing good time. In fact, I was at about 14 minutes up until the burpees. Oh those damn burpees! I hate those damn burpees! I ever had a signature WOD, (which I actually did have!), I'd never do burpees! EVER! I think the burpees took me a good ten minutes, which is why my final time was exactly 27 minutes. I hate you burpees. I hate you so much!

On a lighter note, I did do a new PR with my 1.1 run. Wa-hoo! Eric wants me to time every warm-up run. Personally, I don't like doing that because it takes the joy out of running and warming up for me. I think I'll time myself every Monday. I'm also working on my kipping pull-up and am the very baby stages of it. Currently, I'm just trying to hang on the bar to support my body weight. Um, I'm lucky if I can get five to ten seconds of that. I'm developing the ugly CrossFit hands even with gloves! Sucks! But I can manage my personal version of a hanging knees-to-elbows, something I couldn't even think of doing a few months ago. I'll get there. Pull-ups here I come!

Thursday, October 09, 2008

CrossFit One World WOD

Sick Abs! This is Laura and was taken when she first started at One World a few years ago. As mentioned before, I don't get to see her much because she doesn't train as much at One World anymore. I do get to run into her during our events and things, which is nice. Okay. So I don't aspire to have abs like these. However, I would like to have less jelly in the mid section!

SPORTS BRA SALE! If you're anything like me, you understand the importance of a good sports bra. However, if you're anything like me and are a little on the busty side, you also know that a good sports bra can cost a fortune (I'm talking at least $40 and up). As someone who needs a full support bra at least 3-5 times a week, we're talkin' a lot of sports bras! If you're wondering what my super sports bra secret is, it's all about Champion! In my humble opinion, they make some of the best sports bras and have an incredibly wide range of sizes - anything from a modest A-cup to a voluptuous DDD-cup. They also have a great range of support from light (for yoga) to high (for running). A few times a year they have their $19.99 sports bra sale and ladies, it's that time of year! If you haven't discovered this gem yet, do check it out! They have a bra finder function that customizes your search. If you sign up on their email list and open a free account, they ship to you for free. I find that their bras are pretty true to size. But if you order and find you need to return or exchange, it's a really easy process. So if you need your sports bras, stock up now! I don't know when the sale ends, but stock runs out (and you'll end up on a waiting list and will have to wait up to a month for your support supplies). *End my spiel on sports bras.*

And now on to todays' WOD....

Run 1.1 miles

WOD: Timed Rows
Row 500 meters four times. Rest two minutes between efforts.

Row 1 - 2:16
Row 2 - 2:16
Row 3 - 2:15
Row 4 - 2:15
Row 5 - 2:16

Total Time - 11:18

Notes (to myself) about this workout:
I modified this WOD slightly. The original WOD was timed 400 meter runs. Truth be told, I can't stand timed short distance runs. I'm a distance runner and I have trouble adjusting. Also, for me, running isn't about fast times. It's about completing the distance. I guess this is where I have trouble with the CrossFit system. I completely understand why we have to time the workouts because it totally ups the intensity. However, I prefer to take a little extra time to nail form. Once the form is right, then we can speed things up for time. Right now, I'm still trying to nail my form. In EVERYTHING. Patience. I just need patience.

My fastest recorded row was during my last time trials where I clocked in at 2:14. I was slightly slower tonight, but I think I made a decent showing. I realize I approach my WODs the way I run. I aim for form and consistency. There's not a lot of difference in each round of rows. If you look at other people's times (well, they ran so it's a different story I guess), the rounds are pretty different. Like they say, different strokes for different folks and I'm now finding my groove. Wa-hoo!

Wednesday, October 08, 2008

CrossFit One World WOD

This is another old photo circa 2006 or early 2007. Something like that. This is what I looked like during today's WOD. I was praying for those damn squats to end. Boo!

One hour of yoga
Run 1.1 miles

WOD: Barbara
Complete five individual rounds for time of:
20 jumping pull-ups
30 push-ups
40 Abmat sit-ups (I weighted my feet down)
50 squats
Rest 3 minutes between rounds and post a time for each round.

Round 1 - 6:36
Round 2 - 6:50
Round 3 - 7:28
Round 4 - 7:22
Round 5 - 8:02

Notes (to myself) about this workout:
Everyone I know who did this WOD says they were sore for the next few days. Apparently, Eric did this WOD and is still sore. Hence, why he was a no-show again. No worries. It's hard working out on your own, but I also need to just suck it up and do it. This WOD is as hard as it looks. By the fifth round I didn't give a shit. That's why the time was so bad. UGH! It's done.

Tuesday, October 07, 2008

CrossFit One World WOD

Old Skool Style. This is me sometime in 2006 doing box jumps. I'm happy to say that I've recently graduated to the red 18" box. It's a struggle, but I'm trying to manage. Yea me.

Run 1.1 miles

Complete ten rounds of the following for time:
Run 200m
10 burpees

Joanne's Final Time - 27:47

Notes (to myself) about this workout:
Any WOD that includes burpees sucks. Period. It's getting darker earlier and the weather is getting colder and it's been harder to want to workout. I didn't confirm meeting with Eric and it looks like he took the night off because of extreme soreness from James's class. Yeah. Rest is always in order. That's what last week felt like to me.

So yes, tonight's WOD simply sucked. But I finished. It's not fun doing the stuff alone, but I don't know. I can't seem to get myself into a class. I just hate the competitiveness of it all. I need to think about it. Hmph.

Sunday, October 05, 2008

almost 13 miles

This is a photo of JD that was taken during the infamous century game. Yeah. This is what my trial half marathon felt like. after mile 9, I just wanted to kneel down and pray and hope I'd make it today. (ha ha ha)

I've been sick for the past week and the last thing on my mind was the trial half marathon. Meaning, I didn't carbo-load the days before and I didn't pay attention to proper hydration (but I was properly hydrated because I'm trying to shake whatever this thing is I've got). I worked a long day on Saturday and when I got up on Sunday I didn't eat a proper pre-run meal. In short, I did all the stuff you shouldn't do before running higher mileage. I was good up until mile nine, heading into mile ten. In fact, miles six to nine were great. I was really energized. But by the time I took the break at my car, I could hear my stomach growling. I should have listened to my spider senses and stopped right there or opted to go for lower mileage. But I really wanted to get as close to 13 miles as possible. Big mistake. I ended up walking a great deal those last four miles. When I finally ended at 12.9 miles, I did it because I could feel some major leg cramps coming on.

My pace was 13:59 (way slower than all my past runs. It was all the walking I did at the tail end that slowed me down.)

I was exhausted, hungry and wanted my mommy! Lesson learned.

I spent the rest of the day resting my legs. My knees hurt and am currently icing them. I'm so going to pay for this!

Wednesday, October 01, 2008

CrossFit One World W.O.T.D.

I lifted this image from the main site. Yeah. Across the nation there are some crazy CrossFitters out there! Beware!

1 hour of yoga

Run 5K

Pace - 12:08
Time - 37:49

Work on 18" box jumps and kipping pull-ups

Notes (to myself) about this workout:
I'm glad we got to run today because I haven't done a long run in two weeks. Yeah. Terrible. I'm training for a half marathon and I haven't run in two weeks. I'm not worried because it's normal for people to slack and come back strong. But I really should be on it. This weekend is the trial half marathon which I plan on running in San Francisco with my trusty friend Margaret.

The run felt good. I clocked in at a 12:08 pace which is nice. I was hoping I'd be faster, but not bad considering I haven't run long distances. Also, please note that I interval run: 4 minute run, 1 minute walk, which makes this a pretty decent showing. I started the run before 6:30pm and had to beat the dark. There was a lot of wind and I forget how that can slow you down. Oh well.

After the run, I headed to One World because Eric said we'd work on me having a higher box jump and we'd start on my pull-ups. I'm happy to say that I can do an 18 inch box jump. It's hard and requires more concentration and I'm slower at it than when I do the 12 inch jump. But I'm glad to graduate from the blue to the red box. Yea for me.

The pull-up was a different story. For now, I just need to hang. Hanging from a bar like a monkey isn't so bad. I just have to hang and get used to supporting my body weight (though not as heavy as before, it's still pretty damn heavy). I can hang for maybe five seconds. From there, I have to work on swinging and then move on to trying to do the pull-up. It will take a while (like MONTHS), but I hope to do at least one by Valentine's day. At least that's my goal for now. I may have to push it back to Easter. Hmph.

My least favorite part of the pull-ups are the callouses that form on your hands. Ew! I usually wear gloves, but I can see how your grip is better without them. I need to come up with a solution to having callous-free hands. Suggestions? (I know. Don't do pull-ups. Nice try.)

Special thanks to my coach Eric for pulling me through the box jumps. Yea. I did it!

Tuesday, September 30, 2008

CrossFit One World W.O.T.D.

In honor of Fight Gone Bad, here's a photo of this past Saturday's event that we hosted at One World. Congratulations to the athletes who competed. You all did a great job. (Ahem. Austin, you pulled a 382? That's so damn sick! If that's your PR, then I think you should say thank you for the red rice and kelaguen because that's what did the trick. Are you listening, you CrossFitters?)

Run 1.1 miles

WOD: Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The athlete performs three rounds total. The stations are:

Wall-ball: 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull: 55 pounds (Reps)
Box Jump: 12" box (Reps)
Push-press: 55 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Joanne's Final Score: 198

Notes (to myself) about this workout:
I want to start off by posting my previous Fight Gone Bad times. I've done this WOD only twice before. The first time is here where I scored 193. I think I recorded some things wrong because I'm sure if I did high box step-ups, it was either 12" or 20". I'm almost positive it was 12". I also did 45# weights at the time. Note that this first attempt was nowhere near RX'd.

The second time I did FGB was here. It's important to note that I did 257 reps, a great improvement. However, the wall ball was 10# and the weight was only 35#.

I mention this because I'm currently kicking myself at how much I cheated myself during my workouts for the past few years. In my current state of mind, I feel like, if you're not going to work hard, don't go to the gym. It's the mindset that works for me at this moment. When I looked at my past FGB results, I realized how much I really cheated myself and how much I didn't push myself. As Eric says, go RX'd or as close as you can to it every time. I try to push as much as I can because i feel like if I don't, I'm wasting my time. I was hoping to break 200 and I came close. I learned that FGB is about planning, pacing and pushing. I now know what my limits are and where I can push. I think I could have broken 200 if I just pushed harder and hand a clearer mindset. No big deal. I RX'd everything except the box jumps, so I'm happy with my performance today.