Tuesday, March 31, 2009

book sighting!

As I've mentioned before, I'm a nerd when I'm not not a struggling, casual CrossFitter. This weekend I went to San Francisco to watch The Passion of El Hulk Hogancito at the Bayanihan Community Center. The show was part of the Kularts programming. Attached to the community center is Arkipelago Bookstore, where you can get your nerdy fill of Filipino and Filipino American books and such. When we walked in, Margaret asked if I knew if my book was there. I told her I didn't know. Then lo and behold, I turn to the social science section and what do I find... Hollla! (Insert image of me poppin' my collar here.) I was so jazzed to see my book there! Margaret even went to the guy behind the register and said, "Hey! Do you want these copies signed?!" It was pretty funny. Anyway, kudos to Arkipelago for carrying my stuff. It really means a lot.

Also, this coming weekend is the last time you can catch The Passion. You should definitely watch it!

Run 1.1 miles
Prep for WOD
Deciding what we're going to do for "Theme Thursday"

CrossFit One World WOD
Complete the following for time:
Run 200m
21 deadlifts 123#
21 jumping pull-ups
Run 400m
15 deadlifts
15 jumping pull-ups
Run 800m
9 jumping deadlifts
9 pull-ups

Joanne's Final Time - 19:58

Notes (to myself) about this workout: This was a great WOD, which Eric helped design. I liked that we were really trying to focus more on form and less on time. I was happy with my jumping pull-ups and wish that I were a bit stronger so I could move to a different box or bar. This is where patience comes in. I'm not big on the deadlift, but tonight it felt good.

Monday, March 30, 2009

CrossFit Beauty

Alex posted the following piece in the comments and I thought I'd share it with you all. I'm not sure who wrote this, but it looks like it may have originated here. But um, please don't mark me on that because I'm not 100% sure.

As for the photo, naturally, I have to post one of Cheryl T. She's an amazing athlete and coach and someone who I truly respect. Outside of CrossFit, she's simply a lovely person. I adore this photo because it's so tongue-in-cheek. I know Cheryl T. can, at times, be self-conscious of those "guns." But I say she should flaunt them now, shoot the shit talkers later with those guns. Heh!

A very big thank you to Alex for posting this.

I have to admit that I'm someone who has to constantly remind herself that exercise is about doing. Simply doing. It's like that Keanu Reeves film where he tells those kids that he admires them for simply showing up. Showing up and simply doing are 90% of the battle. I forget that it's rarely about the time you make or the weight that you lift. Rather, it's about what you're willing to put on the line day in and day out.

Of course, this post strikes a chord with me because beauty is the cornerstone of my work. Seriously. It's always on my mind and I'm constantly challenging my own thoughts on the matter. (Um. Yeah. I even co-authored a book about it!) In my head, I do not consider myself an ugly woman. It's taken me years to come to this place where I'm finally comfortable in my own skin. In my world, beauty is less about what I look like and more about what I feel like and how I make others feel. However, I understand that the world doesn't necessarily operate on what's going on in my head. I understand that in this country (but I will say that it's the same in most countries; I can vouch for this because I lived overseas last year), aesthetics is a big thing - even for those who refuse to admit it.

In truth, every now and again I beat myself up over what I look like. Sometimes I feel like if dropped some weight or had different features, somehow my life would be exponentially different. Sometimes wish I had the kind of features that would allow me to wear cute little tops, tight jeans, and sexy stilettos. In the rare moments I surrender to such unreasonable desires, I remind myself that I just wasn't meant to be that kind of woman. Pretty doesn't come easy or naturally for me. On the upside, there are other things that do come easily and naturally for me. And in my world, those are the things that matter.

If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match. I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon. I’d add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.

I’d get the master tapes of America’s Next Top Model and dub over them with “Nasty Girls”, broadcasting the results on every television station in America. I’d skywrite “CrossFit.com” across the Boston skyline, and gently admonish the hoards of long distance runners trotting along the Charles River—with a bullhorn.

I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.

Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads.

They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth. They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date.

Beautiful women train with intensity. The derive self-image from the quality of their work and their ability to excel. They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell. They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope.

They spend their weekends in sport, climbing walls, winning races, and running rivers. They laugh as they sprint circles around the unschooled, turning the image-obsessed into benchwarmers. Beautiful women don’t care if they’re soaked in sweat and covered in dirt, if their nails are chipped or their hair out of place. They care only about quality of life.

Beautiful women are happy, healthy, and strong, and they’re right there beside me, tossing conventional beauty on the ever-growing flames of what used to be.

Be beautiful.

Sunday, March 29, 2009

my mantra

I'm warning you all now. If this thing is missing from the women's bathroom, it is very likely that I stole it! I can't believe Hallmark beat me to making something like this. Those bastards!

Row 500 meters

CrossFit One World WOD
Max snatch.

Joanne's Final Weight - 53#

Jason's Core Work (bleh).

Notes (to myself) about this workout: I didn't PR my snatch today. In truth, my body was feeling a little off. I was out late and I'm still sore from the headstand stuff we did. Coming in, I knew I would be less-than-ideal doing the snatch. I only managed to do one 53# snatch. The only reason why I managed that was because I just wasn't thinking.

I've got a lot of work to do!

Cheryl T. suggested that I lift barefoot until I decide to invest in some weightlifting shoes. I tried the barefoot thing today. No go. I'm not into it. I think I'll stick with regular shoes until I decide I'm lifting enough to warrant a new pair of shoes.

Thursday, March 26, 2009


So I'm still trying to collect more photos of the 7:15 class. In truth, the most consistent folks that show up are pretty much me, Lisette, Lori and Shannon. Every now and again we get a small sprinkling of people, including tonight's feature 7:15-er John. John's pretty new to One World and when Freddy posted this photo of him, I couldn't help but steal it. I'd go into great detail about John and how he brings extra shorts for his buddy Alex to train in because apparently, John is greatly invested in what kind of shorts Alex wears. Er. Um. Don't ask what that means. I've tried my best to prohibit my imagination from going places. I suggest you do the same. Welcome to the clan, John!

Run 1.1 miles
Prep for WOD
Posing for various photos because the fierce fathlete needs new pix for the blog! (You are all in for some sweet treats in the upcoming weeks!)
Admiring each other's pigtails

CrossFit One World WOD
Complete as many rounds as you can in 20 minutes of:
3 rounds of - 6 push-ups then kick your feet up on wall from plank position and do 1 handstand
5 chest to bar pull ups
10 band assisted pistols (alternating each leg for ten total reps)

Joanne's Final Count - 6 rounds + 5 push-ups in round three

Notes (to myself) about this workout: I needed to find some options for the pistols, so after some surfing, I found this video: I found it pretty helpful. When I got to the gym, I noticed, people were doing band-assisted and pole-assisted pistols. I opted for the band.

Sadly, I was the only one in class who had trouble with the handstand. Naturally, this made me feel like a loser. CrossFit, like anything in life requires patience and accepting that each person will have her or his own strengths. Body weight stuff just isn't my strength. All I can do is work on it and let it be. Eric had to help me get to the handstand position because I kept falling.

Here's a little secret... I get really nervous anytime I have to do something that requires me to balance on my head or roll over with my head tucked. When I was in 6th grade, I was doing a front flip in P.E. and didn't tuck in my head. All I remember was jumping up and forward, and next thing I knew, I woke up and all my classmates were freaking out. Apparently, I blacked out because I hit my neck wrong. My friend Pam said, "I thought you were dead because it looked like you cracked your neck!" All I remember was being sore and dizzy. Since then I've had a natural "freak out" reaction to headstands, head rolls, and the like. 

Moving on... I had a lot of trouble with the pistols, even with the assistance from the band. Body weight movements just remind me of how fat I am and that just sucks. No one likes to be reminded of that. More so, no one likes to be reminded of her limitations. However, I will as I always do, and suck it up!

fathlete guilty pleasures...
I'm a little slow. I don't have cable and just recently subscribed to Netflix to catch me up on pop culture and such. Admittedly, I just received 300 to watch. When it came out a few years ago, I actually got into a big fight with a friend about the film. Though I vowed to watch the film just to spite him, I never really got around to doing it. So here I am. Actually, I rented it to get some CrossFit inspiration. Every guy I know who has seen the film has the same reaction, "That movie makes me want to workout!" I figured it would do the same for me. 

The verdict? Sure. 300 makes me want to work out. Even more so, it makes me think, "Why the hell did I wait so damn long to watch this movie?! The guys are H-O-T!" ha ha! Just kidding. Granted, it is a fantastic movie to watch if you're into the chiseled abs and rock-hard body types (which I'm not - heh!). Seriously. It's a special effects film. Those abs are shaded in. (Well, that's what I like to tell myself to make me feel warm and fuzzy inside.) 

In truth, the guys in the film are impressive and dare I say, inspiring because they're not your typical 20-somethings. In fact, the actor who played Astinos, son of the Captain (considered to be one of the younger characters) was in his early 30s when he filmed this. That's what makes guys want to workout. It makes them feel like those chiseled abs are attainable at any age.
Truth be told, I am a butt-and-thighs-kind-of-girl (in a big, BIG way). Ouch. Now it's getting hot in here and I'm beginning to blush. Thank heaven the guys are wearing those red robes, so there's not a lot of leg action. Whew! (smirk)
A while back, Imran told me about the crazy 300 workout. I found it online and listed it below. One of these crazy days when I'm feeling all Spartan-y, I think I'll try doing it. Any takers?

The 300 Workout:
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps

Wednesday, March 25, 2009

jai ho!

This is the lovely Shannon, who I will now declare is the official One World lil sis. Her big bro (and One World trainer) Chris is currently living in Washington with his equally lovely partner Rita. While they're gone, the rest of the One Worlders have taken it upon themselves to take care of this sweet little gal. Don't let the fetal position fool you. She's got some strongs!

Run 1.1 miles (12:24)
Prep for the WOD
Letting Cheryl T. know that she's my secret girl crush 'cuz I'm so lovin' the gun show! ha ha!

CrossFit One World WOD
Complete five rounds for time:
10 each arm - kettle bell snatches from ground to overhead 18#
20 box jumps 12"
30 front squats with the kettle bell used in the snatches 18#
200m run

Joanne's Final Time - 30:18

Notes (to myself) about this workout: This WOD sucked. But I still love kettlebells. It's just a matter of getting used to the actual movement. When I finally figured out how to do the movement correctly (in like, round FIVE!), I realized that I could have done 20# or more. I think I'll give it a shot the next time we do this WOD. I've decided that anything that requires me to jump on a box should be declared illegal. There's just way too much jiggly bounce goin' on here. It's not pretty. Plus, the box jumps made the squats miserable. That's a big thing for me to say because I *heart* squats!

For now, I feel some forearm bruising coming on. Not pretty!

fathlete guilty pleasures...
Judge all you want, but I've said it before. I'm a total PCD fan. Whaat?! Yeah. There's nothing better than pumping some PCD on my ipod during a WOD or run. It just makes me feel sexy. ha ha! So there's been a lot of buzz about their rendition of Jai Ho, the Oscar-winning song from Slumdog Millionaire. You can find the video here.

I did it. I bought the song. I like it. Don't hate.

For as much as I like the PCD version, I still think the movie version, complete with Bollywood-esque dance sequence rocks!

Ya know what I'm sayin?!

Tuesday, March 24, 2009

that time again...

Tonight's 7:15 gal is Lori. She and Lisette are dear friends and started coming to One World at the same time. Like Lisette, Lori is another crazy CrossFitter who enjoys timed pull-ups by the hundreds. ha ha! Welcome to the family, Lori!

Slow 800 meter run
Useless bitching, whining and praying that we don't do the timed trials. We did them anyway. Bleh!

CrossFit One World WOD: Time Trials
Exercise / Previous Time / Today's Time
100 jumping pull-ups / 3:26 / 6:42
100 (fully planked) push-ups / 11:05 / 6:08*
100 Abmat sit-ups / 7:32 / 5 :30*
Row 500m / 2:14 / 1:59*
Run 400m / 2:09 / 2:12


Notes (to myself) about this workout: I hate timed trials. I was hoping Diana and Makana could help me find a great excuse for not showing up tonight. Unfortunately, Makana insisted that I participate in the treacherous WOD. I hate you, Makana. Just kidding. The last time I did time trials was here.

I'm happy to announce that I PR'd in three events. In fact, I've never done a row that was under 2 minutes. So I was just one second short of 2 minutes. I'll freakin' take it! Unfortunately, I did really bad in the pull-ups. I refuse to beat myself over the head about this. Instead, I'm just going to have to work on it. I've decided that I'm keeping the red box, but switching to a higher bar. Bleh. Oh! And I did the sit-ups unanchored, and still PR'd it. Yea. I don't know how I pulled 50 of those suckers in a row. Needless to say, the next 50 were really "well-paced."

Monday, March 23, 2009

KB Luv!

By now you're probably wondering who is in the 7:15 crew. For the next few days I'll slowly introduce you to the lovely people I train with. Tonight I introduce you to Lisette. She started out just taking the Sunday classes. Now she's pretty much a full-on crazy CrossFitter. Welcome to the family, Lisette!

1 hour of yoga
Run 1.1 miles
Random stretching
Aimlessly conversing with my fellow One World-ers

CrossFit One World WOD
FOUR rounds of:
- 200 meter row
- THREE rounds of Kettlebell Luv 20#:
one-armed row (each arm)
2- clean and jerk press
- 5 jumping pull-ups

Joanne's Final Time - 13:24

Notes (to myself) about this workout: Today the posted WOD was time trials. Um. I'll save that for tomorrow. This was Cheryl's WOD from last week that I didn't get to do. OMG. I love the kettlebell! Yes, I love Cheryl T. and her programming. I can't wait to see what she has in store for her cycle!

I'll fess up. When I was practicing the kettlebell sequence, I fell and nearly slammed my face to the floor. (Had I actually landed, I'm sure I'd be missing some front teeth or have a fat lip.) Yeah. Thanks to the lovely fellows who opted to NOT help me. Instead, the just laughed. Boo! I can't wait for karma to bite you in the ass! ha ha!

Sunday, March 22, 2009

shhh... don't tell.

This photo is O-L-D. I can't remember when this was taken. Maybe sometime in 2006? Anyway, I just wanted to say hello to James, who has been kind enough to, on occasion, allow me to sneak it in the KravFit folks. Also pictured here is the Amazing Caroline Barnes (ACB). I miss this lady so much! She's such a kick ass kind of gal and sometimes you just need that in your life:) She needs to move out of Dublin and back to Fremont so she can train with us again.

Row 500 meters

CrossFit One World WOD
Back Squat


63/83/103/123/133/143/163 (fail)/163

Joanne's Final Time - N/A

Notes (to myself) about this workout: Oh Olympic weightlifting class, how do I love thee? Let me count the ways... Seriously. So in looking back in the archives, the most I've ever lifted on a back squat is 135#. I remember that day. It was a total struggle. Going in to class today, I thought my max was somewhere in the 80# range. I thought, "If I can top 100#, I'm good!"

Well, I'm happy to announce that I did 163# in today's class. Yeah. You heard that right. I basically back squatted the last guy I dated. (Okay. That sounded wrong. Please remove all dirty references that happen to be floating in your head. Thanks.) I want to give special thanks to Cheryl T. and Jason K. for guiding me through the lift. I also want to thank John for helping get the bar back on the rack! As someone who doesn't mind going a little light on the weights, it's great to have coaches who have a better sense of what you can do. That way, they can let you know when you're being a wuss. (Yeah Jason K. You. I'm talkin' to YOU!)

Here are a few things Jason K. was doing... First off, he told me to stop using the 10# and 15# plates because I could lift way more than that. From there, he cleared my bar and then loaded my 33# bar with 2-55#plates (so we're talkin' 143#). Jason K's point was that I needed to load in larger increments and that I needed to see the larger bumpers on my bar to give me a better sense of how much I could (and should) lift. 143# was a little tough, but instead of adding ten pounds to the next lift, I opted for 20#. I failed my first attempt at 163# because I got into my head. (Truth: Cheryl T. scared me because she's so kick ass. I didn't want to f--k up in front of her and I did. Bad Joanne!) I waited a few minutes and did 163#. Not wanting to leave on a bad note, I stopped there. (By the way, I LOVE squats. I LOVE them as much as I love kettlebells. Seriously. Those are two of my favorite CrossFit moves.)

Shh... Don't tell. I will say that I agree with Cheryl T. when she told me that I had way more in me (Um. I'm going to have to give the weightlifting shoes some thought.). When I left this morning, I realized that she's right. I think Jason K. would also agree. I just kept it on the conservative side because... I don't know. CrossFit is a process and I'm slowly, s-l-o-w-l-y learning that when you can't see what you're made of, you have to trust the company of others who let you know that you've got more in you. That isn't just a CrossFit thing for me. It's a life thing - especially with the dissertation writing. I've been afraid to let go and just write because I'm afraid of fucking up. Even more so, I'm afraid to find out what I'm really made of. It sounds stupid. But it is what it is.

On a less serious note, do you know what the best thing is about Jason's class?! Watching Will B. doing the "white boy dance" complete with overbite and sprinkler action. Now you want to go to class, don't you?!

Friday, March 20, 2009

100 Smartest Diet Tips Ever

I found this article while browsing online. I liked it so much that I had to post it below. Enjoy!

100 Smartest Diet Tips Ever

By Top Dietitians of the American Dietetic Association for Prevention

Got a diet dilemma? Ask a true diet pro: an RD, or registered dietitian. Her job is turning complex nutrition research into doable plans for real people.

Courtesy of the American Dietetic Association (ADA), we took our readers' eleven toughest diet problems and ran them by some of the top dietitians in the US: RDs who, in addition to their private careers, serve as media spokespersons or heads of specialty practice groups for the ADA.

Here's what they told us, in their own words. These tips are solid gold, learned from successful experience with thousands of clients. Some tips are new. Some you've heard before, but they're repeated because they work. This treasure trove of RD wisdom could change your life-starting today.

I Can Only Handle One Diet Change Right Now. What Should I Do?

1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.

2. Eat at least two servings of a fruit or veggie at every meal.

3. Resolve never to supersize your food portions—unless you want to supersize your clothes.

4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.

5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.

6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.

Are there Any Easy Tricks to Help Me Cut Calories?

7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.

8. When dining out, make it automatic: Order one dessert to share.

9. Use a salad plate instead of a dinner plate.

10. See what you eat. Plate your food instead of eating out of the jar or bag.

11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.

12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lb in a year.

13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.

14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.

15. Keep a food journal. It really works wonders.

16. Follow the Chinese saying: "Eat until you are eight-tenths full."

17. Use mustard instead of mayo.

18. Eat more soup. The noncreamy ones are filling but low-cal.

19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.

20. Take your lunch to work.

21. Sit when you eat.

22. Dilute juice with water.

23. Have mostly veggies for lunch.

24. Eat at home.

25. Limit alcohol to weekends.

How Can I Eat More Veggies?

26. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.

27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.

28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.

29. Don't forget that vegetable soup counts as a vegetable.

30. Rediscover the sweet potato.

31. Use prebagged baby spinach everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to salads.

32. Spend the extra few dollars to buy vegetables that are already washed and cut up.

33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).

34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

Can You Give Me a Mantra that will Help Me Stick to My Diet?

35. "The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."

36. "I'll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere."

37. "I want to be around to see my grandchildren, so I can forgo a cookie now."

38. "I am a work in progress."

39. "It's more stressful to continue being fat than to stop overeating."

I Eat Healthy, but I'm Overweight. What Mistakes Could I Be Making without Realizing It?

40. Skipping meals. Many healthy eaters "diet by day and binge by night."

41. Don't "graze" yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.

42. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks.

44. Ignoring "Serving Size" on the Nutrition Facts panel.

45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.

46. Thinking all energy bars and fruit smoothies are low-cal.

What Can I Eat for a Healthy Low-Cal Dinner if I Don't Want to Cook?

47. A smoothie made with fat-free milk, frozen fruit, and wheat germ.

48. The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.

49. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.

50. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese.

51. A healthy frozen entree with a salad and a glass of 1 percent milk.

52. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!

53. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.

54. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.

55. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.

56. Heat up a can of good soup.

57. Cereal, fruit, and fat-free milk makes a good meal anytime.

58. Try a veggie sandwich from Subway.

59. Precut fruit for a salad and add yogurt.

What's Your Best Advice for Avoiding those Extra Holiday Pounds?

60. Don't tell yourself, "It's okay, it's the holidays." That opens the door to 6 weeks of splurging.

61. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).

62. As obvious as it sounds, don't stand near the food at parties. Make the effort, and you'll find you eat less.

63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there's less chance of overeating.

64. For the duration of the holidays, wear your snuggest clothes that don't allow much room for expansion. Wearing sweats is out until January.

65. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.

66. Walk around the mall three times before you start shopping.

67. Make exercise a nonnegotiable priority.

68. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they've done it, they say it is one of the easiest ways to involve the whole family in exercise.

How Can I Control a Raging Sweet Tooth?

69. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal's calories for a full dessert.

70. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.

71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.

72. Try 2 weeks without sweets. It's amazing how your cravings vanish.

73. Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.

74. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.

75. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.

How Can I Conquer My Downfall: Bingeing at Night?

76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.

77. Eat your evening meal in the kitchen or dining room, sitting down at the table.

78. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.

79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.

80. If you're eating at night due to emotions, you need to focus on getting in touch with what's going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.

81. Put a sign on the kitchen and refrigerator doors: "Closed after Dinner."

82. Brush your teeth right after dinner to remind you: No more food.

83. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.

84. Eating late at night won't itself cause weight gain. It's how many calories—not when you eat them—that counts.

How Can I Reap Added Health Benefits from My Dieting?

85. Fat-free isn't always your best bet. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. But remember, use your dressing in moderate amounts.

86. Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.

87. If you're famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what's available in the hotel minibar.

88. Next time you're feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can't match, as well as some vital nutrients. If you haven't eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.

89. Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here's what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.

90. Nothing's less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.

91. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram—low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands—not a significant difference.

Eating Less Isn't Enough—What Exercising Tips Will Help Me Shed Pounds?

92. Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.

93. When you're exercising, you shouldn't wait for thirst to strike before you take a drink. By the time you feel thirsty, you're already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you're done exercising.

94. Tune in to an audio book while you walk. It'll keep you going longer and looking forward to the next walk—and the next chapter! Check your local library for a great selection. Look for a whodunit; you might walk so far you'll need to take a cab home!

95. Think yoga's too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that's as much as you'd burn from an hour of walking)! Plus, you'll improve muscle strength, flexibility, and endurance.

96. Drinking too few can hamper your weight loss efforts. That's because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn't how much you drink, it's how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.

How Can I Manage My Emotional Eating and Get the Support I Need?

97. A registered dietitian (RD) can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.

98. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lb. Weight loss programs based on faith are so successful because there's a built-in community component that people can feel comfortable with.

99. Here's another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress—shown by blood pressure and heart rate elevations—ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).

100. Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.

Thursday, March 19, 2009

delicious eats!

I'm posting this as a way to remind you all to vary up what you eat. I think I was just shell-shocked when I found out my dear gal CrossFit pal Lisette had never eaten Thai food before. Whaat?! (And yes, Lisette, this is a public declaration that you and I are going to head over to the nearest Thai food and chow down on some yummy goodness!) Anyway...

This photo is from my favorite Japanese restaurant, Semo Sushi. I went there a while back with my gal pal Shirl. She's a big fan of aji and the folks at Semo do a great job. Okay. You have to love raw fish, but this was so delicious! When you're done with the sashimi, you send it back and they fry the rest of it for you. Everything (including the bones) are completely edible. So it may not sound great, but you have to love food and be adventurous. The aji is fantastic (and quite healthy)!

Run 1.1 miles

TWO rounds:
Row 2 minutes
Run 200 meters

Drills with weighted ball.

Random stretching and prep for the WOD

CrossFit One World WOD: "Bizarro Cindy"

Complete as many rounds as you can of the following in five minutes:
5 chest to the bar pull-ups
10 ring push-ups
15 overhead squats with a dowel

Rest exactly 2.5 minutes

Repeat two more times for a total of three rounds (20 minutes)

Continue the count for the next round where you left off from the previous round. Post total rounds to comments.

Joanne's Final Time - Ten rounds with 5 pull-ups

Notes (to myself) about this workout: My version of this was more like regular Cindy than Bizarro Cindy. I did jumping pull-ups with attempts to get my chin over the bar and push-ups on my knees. (Note: I generally have a really hard time with the jumping pull-ups. I hate that stuff!) I did the overhead squat as recommended. Though I'm completely squatted out, I'm actually a big fan of squats because it's something I can actually do.

Tonight I actually had a better feel of the pull-up because I did mine with the kipping swing and tried to pull really hard. Again, I wasn't too successful at hitting my chest to the bar. But I did get a better idea of what I need to do in the future. For now, I'll claim fat as my defense. 

The class was pretty fun. It's usually a women's class, but today John and Raz joined us. (Yeah, I made sure to not workout anywhere near Raz because he's a general beast and I had no desire to feel like a loser. Besides, I prefer working out near the garage door where it's cooler. Call me wuss. I don't care.) Like John says, "work smarter, not harder." Those silly CrossFit boys!

Wednesday, March 18, 2009

seven, motherf--ker!

This photo has nothing to do with Austin. Instead, it has to do with the number seven. In case any of you were wondering, James B. will on occasion say, "Joanne, it's seven..." and I'll finish the sentence by saying, "motherf--ker!" The story behind that is this...

Before CrossFit came to be, Freddy used to teach 6:30am Fit-to-Fight, which I used to take. One day we had to do a drill where it was ten rounds of bouncing a weighted ball. It was two movements - bouncing it overhead on the wall and then bouncing it from your chest to the wall as quickly as possible. Fifteen seconds each movement, making it 10 thirty second rounds. Get it? (If not, I can demo it for you when I see you at the gym.) Anyway... when we were on round seven (with shoulders burning beyond belief), Freddy yelled, "Doing great guys, we're on round six!" I looked at the person next to me (I think it was Czar) asking if Freddy was wrong because I swear we were on round seven! So I kept saying, "Seven. Seven. Round seven." Then I blurted, "Seven, motherf--ker! Seven!" Most people dropped their weighted balls and started laughing. Eric T. then turned to Freddy and said, "Damn. That kind of turned me on!"

You had to be there to find this funny.

So anyway... that's why the number seven has a special place in my heart.

Run 1.1 miles
Jump roping

CrossFit One World WOD
NINE rounds of:
20 sumo deadlift high pull 20#
20 squat kicks on bag
Run 200 meters
20 Abmat sit-ups

Joanne's Final Time - N/A

Notes (to myself) about this workout: I should point out that tonight I did a KravFit class, as opposed to a CrossFit class. When I saw Chong's WOD, I thought, "There's no way in hell I'm going to do that!" I can barely do the movements (snatch with a full squat, handstand push-ups, double unders). Granted, everything can be scaled down, but it was just too overwhelming. Since there's no scheduled 7:15 class on Wednesdays, I decided to do the KravFit class and drag Shannon and Lisette with me!

KravFit is CrossFit inspired, but it's a different kind of workout because they're generally long. CrossFit WODs are done in around 20 minutes. KravFit uses mostly body weight movements and lasts at least 35 minutes or so. Today's KravFit was originally ten rounds, but since I was so slow, I cut my last round. Still, I was happy with my workout because I maintained form as best as I could. Damn! I miss kicking the bag!

Big kudos to Lisette and Shannon for pulling me through my ninth round. I don't know how I pulled 20 straight sit-ups. As I mentioned just recently, the energy you give is the energy you receive. This is what makes One World such a great home. Love it!

Tuesday, March 17, 2009

what the...

In case you're wondering, this is what the One World trainers do when they're planning the WOD cycles. I'm not sure what Chong and Joe D. have planned, but it doesn't look very promising. ha ha!

Run 1.1 miles
Row 800 meters
prep for: deadlifts, squat clean and jerks, thrusters, and overhead squats

CrossFit One World WOD: "Horrible Hundred"
Complete the following for time:
25 Deadlifts 143#
25 Squat clean and Jerks 63#
25 Thruster 53# (rx'd)
25 Overhead squat 33# (rx'd)

** Use one bar for the entire workout, stripping weights for each movement**

My bar looked like this:
33#bar for overhead squat
2-10# plates for thruster
2- 5# plates for squat clean and jerks
2- 25# plates for deadlift
2- 15# plates for deadlift

Joanne's Final Time - 18:30

Notes (to myself) about this workout: This WOD was as bad as it sounded. When I saw that the time frame was about ten minutes, I knew right away that I was not going to be in that range. Before coming in, I did a rough estimate of the weight I could lift and the time I would finish (I estimated about 18-20 minutes at best for me). In terms of weight, I was off by only 10#. (I estimated a 43# thruster, but Eric put me at 53#. Everything else was exactly right.) If I wanted to make the ten minute time frame, I would have had to let go of some weight. Though I totally understand the time estimates, I'm still trying to find a happy medium. For me, to do it in this weight with this time was exactly right. I'm not trying to compete in the games and have no intention of being an super CrossFitter. I just want to do the WODs where it's enough to my liking. This was challenging, sometimes painful, but I felt accomplished. I missed a few squats on the squat clean and jerk round. Other than that, I felt that my form was as solid as it could be.

The worst part of this was the squat clean and jerks. I can understand the squat clean. I can understand the jerk. But BOTH of them in the second round! You're so not sexy, Chong!

get your gear on!

I opened my email this morning and this is what I found. Holla! For those of you who CrossFit or do any type of exercise, I always recommend using the proper gear. Yeah. That includes proper shoes, tops, bottoms, and of course SPORTS BRAS! You can find my rant on why-you-should-buy-sports-bras-from-champion here. Anyway, I thought I'd pass on the info that Champion is having a huge sale and sports bras are $20-$25 dollars. Plus, they have a lot of other great gear (such as sweat wicking tops and bottoms) at really great prices. In this economy, you gotta pinch every dollar, you know? And yes, they sell for both men and women!

In case you're wondering about sizing, I find that their bras are true to size (so whatever you wear in your daily life is what you'll choose from their selection). My favorite feature is their bra finder, which allows you to search for your bras by size and performance. Champion clothing is also sold at your local Target, so go there to figure out what top and/or bottom size you should order. 

I just scanned the Champion site and there's some good stuff! In particular, pay attention to their sale items, outlet, and retiring soon. You'll get the best deals there. Okay. It's not quite lululemon (a.k.a. the make-your-butt-look-good brand), but for the price, Champion is fantastic! Plus, their stuff holds up really well. This might be a great time to get some warm weather gear! (Note: If you sign up for their email, shipping is usually free. Plus, their returns are easy to do.)

Happy shopping!

**FYI I am in no way paid or compensated for sharing information about Champion gear. These are just things that I personally like. However, if you are from Champion or any other sports retailer, and you want to shoot a gal some information to share, I’d have absolutely no objections to that. Feel free to contact me!

Monday, March 16, 2009

no more runner's toe

I'm the first to admit that I don't have the cutest feet. I have my dad's feet and for as much as I love him, I do know that he had some of the ugliest feet. I inherited that from him. That and his earlobes. And his temper. Anyway, for the past year, I've had runner's toe. (If you want to know what runner's toe looks like, it's right here. Um. Don't say I didn't warn you. For the record, my toe wasn't quite this bad. In fact, my problem is that the toe nail didn't fall off!) My right big toe had a bruise from wearing inappropriate shoes while overseas. Anyway... I've been waiting for it to grow out and have been covering it up with nail polish. Though I like the girlie-ness of nail polish, I don't like wearing it all the time. Have you ever seen the toenails of an older person who lives in nail polish?  Their natural nail turns yellow. I think it's from the chemicals. Though I like a little toe decor, I prefer to give my toes a break. Well, after about ten months, the bruise finally grew out and I can go bare. Wa-hoo! This is my celebration photo. Now stop laughing!

Run 1.1 miles
poking fun at what's-his-face about the overhead squat

CrossFit One World WOD
10/9/8/7/6/5/4/3/2/1 reps of:
Inverted pull-ups
12" box jumps

Joanne's Final Time - N/A

Notes (to myself) about this workout: This was a great WOD to do on a rest day. This was what the Fit-to-Fight class had planned. Eric, Lisette, and I decided to crash the party. I didn't do it for time, but it was a hard WOD nonetheless.

Thursday, March 12, 2009

the queen

I think there was just something in the air this week. On Tuesday I ran into Roman and he told me about our very own queen Jolie and her training at one of the other local gyms to prep for the CrossFit regionals. Next thing I know, Jolie makes her way to the One World site. It's been a long time since I've seen her and it's great to hear that she's doing well and training hard for the games. FYI - If my eyes serve me correctly, This box looks like it's about 2.5-3 feet! Whoa! What I'd do to have a jump like that!

Run 1.1 miles

CrossFit One World WOD
Complete 5 rounds for time of:
10 chest to bar jumping pull-ups
25 walking lunge steps
You should be pulling chest to bar even if you are doing box jump pull-ups or band assisted pull-ups.

Joanne's Final Time - 14:05

Notes (to myself) about this workout: Since yesterday's run, I've been reminded of how much I miss the running. At best, I'd do a half marathon. The training is tough and it's a true test of patience. In the past, I used to run 1.1 miles as my warm-up but I've just been lazy. Right now, with the longer days and the warmer weather, I'm slowly gearing up for running season. My most ideal race is 10 miles because that's long enough to make me feel accomplished, but healthy. Anyone up for the training? I'm thinking about the SF half in July and/or the San Jose half in October and/or the Nike Women's Half, also in October. They may have the Human Race again in August, which I may do as well. Again, if you're interested let me know.

Today was technically a rest day, so I decided to make up Monday's WOD. The good thing is Laurie and Lisette had to make up Monday too. Um. Call me a bitch, but chest to bar pull-ups are lame. I'm really bad at pull-ups, so I ended up using a high box to get my chest to touch the bar. Lesson learned. Next time we have to do this, I'm sporting a major push-up sports bra so that I don't have to pull so much. HA! Anyway, my inner thighs were burning. I learned after the WOD that when doing a lunge step, it's best to focus on the movement coming from the hip. Thanks for the late tip, Eric! Now go I.F. your self. ha ha! Just kidding. Speaking of which, kudos to Eric and all those that battled it out with "Linda." She's a killer, isn't she?

Wednesday, March 11, 2009

the sucka' WOD!

When I'm not at One World desperately gasping for air and dear life after near-death WOD, I'm a grad student at Berkeley who is currently working on a Ph.D. Yeah. That's right. I'm an aspiring university professor who hopes to shape young minds and inspire them to make the world a better place. [Insert cue to Whitney Houston's "The Greatest Love of All."] Anyway... The academy is a very different world with an entirely different set of expectations. One of them is to "publish or perish." So here's my newest thing. I wrote chapter four of a new anthology that just came out. We launched the book Shades of Difference at University Press Books in Berkeley last week. A very big thank you to all of you who came out to support the event. (Extra special kudos to Lisa and her niece!) This photo is of the current window display and an announcement of the event. (And that's me in the reflection wearing my extra special rainy day hat!)


CrossFit One World WOD: Sucka!
Run 5k

Joanne's Final Time - 43 and some odd minutes

Notes (to myself) about this workout: So this was the super secret WOD that Freddy over-hyped today. Boo! I'm a distance runner. Granted, I'm not a fast runner. But at a good pace, a bottle of water, and a fully-charged ipod, I'm good to go. If I run with others, my mission isn't necessarily to smoke them. Rather, I like letting people know that they can run long distances. Simple as that. I ran with my gals Lisette and Shannon. They rock. To conquer the distance, I suggested we do a 4:1 pace - four minutes running, one minute walking. It makes the run easier to handle. Running with others and chatting away erases the misery.

I'm glad that the days are longer and the weather is getting warmer. Well, I assume the weather is getting warmer. I've been working from home to save money and with the poor insulation at my place, it's freakin' colder inside the house than outside! I'm talking like twenty degrees colder! I left twice today to take a "defrost" break. Bleh. Anyway, I'm glad it's warmer because I'm planning on charging the Sportband and hitting the trails real soon. Any takers?

Tuesday, March 10, 2009

who hates burpees? I do!

This is Cheryl T., one of our many insanely wonderful CrossFit coaches. I haven't had the pleasure of taking her class, but I only hear good things, which is a promising sign. I do know that she kicks CrossFit ass and that just makes me warm and fuzzy inside.

Run 200 meters
18-12-6 reps of:
push-ups (on knees)
abmat sit-ups
Run 200 meters

Push press clinic
Burpee clinic

CrossFit One World WOD: Freddy's Revenge

Complete five rounds for time of:

5 push press 53#
10 burpees

Joanne's Final Time - 8:30

Notes (to myself) about this workout: Anything that involves burpees sucks. Seriously. But I was happy with my time. I wondered if I could go a little heavier on the push press. I probably could have. But since we have time goals, 53# was fine. I hate burpees. But I love my CrossFit family. They cheer you on and that's enough to get you through the misery.

Thursday, March 05, 2009

easy like sunday morning

Yeah. Right when I'm totally ready to go back to the Sunday oly lifting classes, the studio is CLOSED for a certification. Boo! Oh Well. This is Alex (in the front) and John (behind Alex), who usually frequent the Sunday class. They usually kick butt. But then again, all the other CrossFitters kick butt. I hate them. Just kidding. ha ha. Seriously. Don't let them fool you. Alex, in particular, is a total beast. Sometimes I want to laugh. But he's serious business. And I'm afraid that if I laugh, the Marine in him will throw a beer bottle at me or something. ha ha. Okay. Another joke. Go ahead and laugh.

5 minute row
Random stretching

CrossFit One World WOD
Complete three rounds for time of:
21 kettlebell swings 35#
21 box jumps 12"
500m Row

Joanne's Final Time - 16:38

Notes (to myself) about this workout:
I really liked this WOD. Chong designed this WOD. It was challenging and I HATE box jumps and timed rows. But this was a killer in a good kind of way. Eric suggested I lower the box because we're shooting for high intensity in short time. Since it takes me some time to do the higher box (it would have taken me about 24 minutes to finish if I used the larger box), we went low. Here's a little CrossFit secret... I LOVE kettlebell swings. It's got to be my favorite movement ever!

Tuesday, March 03, 2009

muscling up

This is Freddy's blast from the past photo. Um. Yeah. This was taken back in the pre-CrossFit and tattoo days. I know what you're thinking. Yeah. I didn't know that Freddy used to be a stunt double for Gerardo, the guy who sang "Rico Suave." I agree that being a cop is a more respectable profession now. Ha ha!

Row 5 minutes
10 shoulder rolls
Two rounds of:
Ten jumping pull-ups
10 push-ups on knees

CrossFit One World WOD
There are several options for today's workout:

Option #1-
Complete 30 muscle-ups for time

Option #2-
Complete 60 jumping muscle-ups for time

Option #3
Complete 90 pull-ups an 90 dips (ring or bars) for time

For those of you who don't know what a muscle up is, here's a great intro video:

Achieving the Muscle-up from Patrick Cummings on Vimeo.

Notes (to myself) about this workout: I came into the gym knowing that I didn't want to do this WOD. However, I did want to finally give the muscle up a good shot. As you can see from the video, it's an advanced movement that requires a lot of upper body strength. You basically have to carry your own body weight and um. Yeah. That's not happening.

But I did want to at least understand how to go about doing the muscle up. So I did about twenty minutes of practicing the jumping muscle up. I haven't nailed the movement, but I understand it a lot better. After doing about 40-50 of those bad boys, I decided to run 1.1 miles. And that was my workout.

Monday, March 02, 2009

me vs. randy

Eric vs Randy from crossfitoneworld on Vimeo. This was a video that Freddy posted of Eric doing "Randy." (Yeah. That sounds totally funny!) Here's the story... If I recall correctly, this WOD happened when Eric was just starting to teach the 7:15 class. At the time, I was the only one who would show up. So I go to the gym and Chong explains that they're trying to convince Eric to do "Randy" so that he could get on the board. However, Eric was trying to find an excuse to not do the WOD. So he decides to to use me as an excuse. In the very beginning of the video, when Chong says I "cock-checked" Eric (what an awful term!), Chong is referring to me bitching Eric out to do the WOD. Apparently, the guys find it cute when I curse and say mean things to them. It was pretty funny, if I do say so myself!

Run 1.1 miles

CrossFit One World WOD: "Randy"

Complete 75 power snatches for time. 40#

Joanne's Final Time - 9:40

Notes (to myself) about this workout: It's been a week since I've been in and admittedly, I've been really anxious to workout. I have to say that tonight felt really good. I went on my warm-up run and it just clicked. The pace, the music, the scenery, etc. That's always a good sign that you're going to have a great workout.

I've met "Randy" before and every time I've always hated the motherf---er! My previous times have ranged from 14-17 minutes and I've always lifted 35#. Those times and notes can be found here, here, and here. I'd have to say that this is the first time I've ever done "Randy" where my back isn't in pain.

I can't say that my snatch is perfect. (Um, before you decide to start making inappropriate comments, please read this disclaimer. Thanks.) However, I think my movement tonight was the best it's ever been. Below is a video of what a good "Randy" looks like.

In particular, notice the hip extension and the shrug. When you nail these movements, the snatch is a lot easier and the rhythm you form makes this WOD much better. Tonight was probably the first and only time I've ever felt the hip extension and shrug click. I also bumped up the weight to 40#. The next time I do this, I'll toy with a 40-45# weight. Rx'd is 55#.

In other CrossFit news, I'd like to give mad props to Miss Shannon. This chica's got some STRONGS! I'm jealous, but she's so lovable that I can't hate. Boo! Shannon rx'd "Randy" in a little over 7 minutes. That's incredible!

Finally, I wanted to send some good vibes to Will B. As I've said before, I'm totally rooting for you to get THE job you WANT. Good luck on that interview. They'd be stupid to not hire you.

Oh! And good luck to Miss Diana on her interview tomorrow! I know they'll adore you.

Sunday, March 01, 2009

book launch!

University Press Books & Stanford University Press invite you to join Evelyn Nakano Glenn, Maxine Craig, Angela Harris, Joanne Rondilla & Charis Thompson for a discussion of their new book

Shades of Difference: Why Skin Color Matters
WEDNESDAY, 4 MARCH 2009, 5:30 - 7:00 PM

Shades of Difference addresses the widespread but little studied phenomenon of colorism-the preference for lighter skin and the ranking of individual worth according to skin tone. Examining the social and cultural significance of skin color in a broad range of societies and historical periods, this insightful collection looks at how skin color affects people's opportunities in Latin America, Asia, Africa, and North America. With its comparative, international focus, this enlightening book will provide innovative insights and expand the dialogue around race and gender in the social sciences, ethnic studies, African American studies, and gender and women's studies.

Evelyn Nakano Glenn is Professor of Ethnic Studies and Gender & Women's Studies, and Founding Director of the Center for Race and Gender at U.C. Berkeley.

Maxine Craig is Associate Professor of Women's Studies at U.C. Davis.

Angela Harris is Professor of Law at U.C. Berkeley.

Joanne Rondilla is a doctoral candidate in the Department of Ethnic Studies at U.C. Berkeley.

Charis Thompson is Associate Professor of Gender & Women's Studies at U.C. Berkeley.

2430 BANCROFT WAY (between Telegraph & Dana), BERKELEY