CrossFit One World W.O.T.D.

Warm-up
Run 400 meters
THREE sets of 10 reps:
Samson Stretch
Deadlifts
Dip, drive, pull
Hang cleans
Push press
Squats

WOD
Complete 10 rounds for time of (I used 45#):
3 deadlifts
3 hang power cleans
3 push press
3 back squats

Joanne's Final time: N/A

And then....
100 squats for time

Joanne's Final time: N/A

OWMA Quotable Quote
"Don't call me manang, old man!"
- Me giving 43 year-old Mark a tongue lashing

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE sets of 10 reps (using wooden dowel):
Samson stretch
Deadlifts
Power cleans
Push press
Shoulder rolls
Overhead squats

WOD: "Joanne"
(Yup, I designed today's WOD. I was thinking of that movie 300 which I have yet to see. I also refer to this WOD as "300 and a mile," because that's exactly what we're doing.)

Complete the following for time:
Run 400m
30 push-ups
30 squats
30 sit-ups
30 push press (M:75#/W:45#)
30 d-ball slams (M:12#/W:8#)
Run 800m
30 push-ups
30 squats
30 sit-ups
30 push press
30 d-ball slams
Run 400m

Joanne's final time - 30:19

OWMA Quotable Quote
"I'll certainly massage your ass if I need to, but I can't count for you during the WOD."
- Freddy explaining why keeping count is important

OWMA Bonus Quotes
"I hate my own WOD! I can't believe I hate my own WOD!"
- Joanne

"You're a bitch, Joanne!" (Joanne nodding in agreement)
- Stefaroni

(arms raised in the air) "Are you ready for the CrossFit challenge?!"
- Joanne imitating Freddy, imitating the Rock in Gridiron Gang

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE sets of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back extensions
Pull-ups
Dips

WOD: "Laura" a.k.a. "Ass 'n Abs"
Complete 5 rounds for time:
50 lunge steps (25 each side)
50 abmat sit-ups

Joanne's final time - 30:27

OWMA Quotable Quote
"Now you can say you hate Laura!"
- Freddy

CrossFit One World W.O.T.D.

Warm-up
(didn't record)

WOD: Happy Anniversary Freddy!
(Note: Today was Freddy's 1 year CrossFit anniversary. Congratulations!)

Complete five rounds for time of:
15 - 35# push jerks
15 junping pull-ups
15 knees-to-elbows

Joanne's time: N/A

OWMA Quotable Quote
"You've been there for all my milestones!"
- Freddy

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Three rounds of 10 reps:
Deadlifts
Hang Cleans
Push Press
Squats
Shoulder Rolls

WOD
Complete 10 rounds for time of:
100 jump rope rotations (Note: Rounds 4-10 I did 75 rotations because I do a double hop in between rotations.)
10 burpees
10 abmat sit-ups
10 push-ups
10 squats
10 pull-ups

Joanne's Final Time - 52:07

nacho libre: island style

My nephew Nikko took up wrestling after his hockey season ended early. Here's some footage for you to check out. Enjoy!

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Five rounds of ten reps:
Samson stretch
Shoulder Rolls
Overhead Squats
Sit-ups
Dips

WOD
Complete 5 rounds for time of:
Row 200m
30 lunge steps (15 each leg)
30 push-ups

Joanne's Final Time - 22:53

OWMA Quotable Quote
"Go girl!"
- Freddy cheering me on as I chug through the WOD. Me just being plain annoyed.

CrossFit One World W.O.T.D.

Coming back from an injury is a bitch, but you gotta just put one foot in front of the other and march on. I'm sore... completely and totally sore.

Warm-up
Row 1000 meters
Three rounds of Ten reps:
Samson stretch
Soulder rolls
Overhead squats
Sit-ups
Back extension
Dips

WOD: Twenty-ones
20 12# dumbell thrusters/1 sit-up
19 12# dumbell thrusters/2 sit-ups
18 12# dumbell thrusters/3 sit-ups
17 12# dumbell thrusters/4 sit-ups
16 12# dumbell thrusters/5 sit-ups
15 12# dumbell thrusters/6 sit-ups
14 12# dumbell thrusters/7 sit-ups
13 12# dumbell thrusters/8 sit-ups
12 12# dumbell thrusters/9 sit-ups
11 12# dumbell thrusters/10 sit-ups
10 12# dumbell thrusters/11 sit-ups
9 12# dumbell thrusters/12 sit-ups
8 12# dumbell thrusters/13 sit-ups
7 12# dumbell thrusters/14 sit-ups
6 12# dumbell thrusters/15 sit-ups
5 12# dumbell thrusters/16 sit-ups
4 12# dumbell thrusters/17 sit-ups
3 12# dumbell thrusters/18 sit-ups
2 12# dumbell thrusters/19 sit-ups
1 12# dumbell thrusters/20 sit-ups

(Note: The posted WOD is completely different. My ankle is still recovering, so Freddy let me do this ankle-friendly WOD. Joanne's final time - 39:05)

OWMA Quotable Quote
"New students have to sign a waiver."
- Freddy poking fun at me for being MIA for almost three weeks.

all stitched up

just in case you were wondering what my big fat knee looked like with all the stitches, here you go. hopefully they come off today. yea. (note: if you're really adventurous, feel free to click on the photo for a magnified look. heh!)

double injury

So last night I went back to One World after a long stint of not working out at night. I think I decided to stop working out at night so I could have my evenings free. However, I think I'm going to go back to my Tues/Thurs night stints. There are so many other people who train at night and it's a great way to keep in touch with friends.

Anyway... so for last nights WOD, it began with a 400 meter run. Cake. Unfortunately, while running back to the studio, I tripped and fell on the gravel and twisted my ankle. I hobbled my way back to the studio and asked Freddy to get me some ice for my ankle. As I was sitting on the mat taking off my shoes to nurse my right ankle, I lifted my pants to see if there was any other damage.

Holy shit.

My left knee basically split open. There was this pretty massive cut and I wasn't sure if I needed stitches or not. Freddy helped me clean and bandage the wound. I laid on the mat elevating and icing my left foot while applying pressure on the wound. After about 15 minutes I decided to change the bandage (it was soaked with blood). All the while, Fer kept saying, "Oh, Hanlon isn't here yet. Let's hope she shows up tonight." I didn't get why she kept saying that. What does Hanlon working out have to do with my injury?

Luckily, Dr. Hanlon, came to train that night. Fer immediately started talking to him and he agreed to check out my wound. He said that I could probably leave it as is, but that it would leave a major scar. He recommneded three stitches. I told him that I would just head to Urgent Care at the Tang in the morning. But he insisted that we do it now because there's a 6-hour window in which the stitching has to be done. By the morning, all they would do at the Tang is put a band-aid and send me on my way. Dr. H was nice enough to cancel his workout, drive me to his clinic and stitch my knee up. He also wrote me a prescription for antibiotics. Nice.
Everyone at One World was amazing. When we got back, everyone asked me if I was okay. I truly felt loved:) Though spending my Valentine's day at home elevating and icing my foot while nursing my knee is a bummer, it was great to be taken care of.

A big thank you to Fer for thinking on her feet and Dr. H for stiching me up:)

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Three rounds of:
Samson stretch
10 overhead squats
10 sit-ups
10 back extensions
10 push-ups
10 dips

WOD
39 planked rope climbs for time
Joanne's final time: 9:52

Bench Press Max Load
75/85 (fail)/85/85 (fail)/85/90 (fail)/90

OWMA Quotable Quote
"I don't wanna touch this thing!"
- James

dessert, anyone?

If I were a dessert, I've always wanted to know what kind of dessert I would be. Well, through the magic of the internet, you can take a handy-dandy little quiz and find out! Voila! Enjoy!

You Are Smores

Unusual and unconventional, you make your strange ways work for you. You've got personality - no one's denying that!

What Dessert Are You Most Like?

CrossFit One World W.O.T.D.

Warm-up
Jump rope 5 minutes
Run 400 meters
Row 500 meters
25 jumping jacks
10 box jumps
10 BJJ push-ups
25 abmat crunches

WOD
"ANGIE"
Complete the following for time:
100 jumping pull-ups
100 push-ups
100 sit-ups (Abmat)
100 squats
(Note: I split this in 4 rounds of 25 reps. I also beat the others this morning by about 6 minutes! Yea! Granted, they didn't split the rounds like I did. But it was nice to not come in last again.)

Joanne's Final Time - 22:24

OWMA Quotable Quote
Joanne: Ugh! I can't even walk anymore!
Freddy: Little does she know, she's walking just fine.
(at the end of the workout)
Freddy: Aww... You look so relaxed now.
Joanne: Only because I'm not panting like a dead dog!

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE sets of 10 reps:
Samson Stretch
Overhead squats
Sit-ups
Back extensions
Push-ups

WOD
For the first round, perform 5 pull-ups/10 ring dips/15 front squats (M:45#/W:25#). For each subsequent round, add one repetition to each exercise. Complete as many rounds as you can in 25 minutes.

Substitute 2 for 1 jumping pull-ups for pull ups and 2 for 1 dips for ring dips. I hope you are good at math if you are doing the subs! Visit the Crossfit exercises link to see video and a slide show of the front squat.

Joanne's Results:
Round 1: 10 pull-ups/20 dips/15 front squats 25#
Round 2: 12 pull-ups/22 dips/16 front squats 25#
Round 3: 14 pull-ups/24 dips/17 front squats 25#
Round 4: 16 pull-ups/26 dips/18 front squats 25#
Round 5: 18 pull-ups/28 dips/19 front squats 25#
Round 6: 20 pull-ups/30 dips/20 front squats 25#
Round 7: 22 pull-ups/32 dips/15 front squats 25#

P.O.T.W.: the m&m in me

So if you log on to planet m&m's, it allows you to customize an m&m so it can sorta look like you. Granted, I don't think this is the greatest rendition of me, but I thought it would be interesting enough for a few shits and giggles. Here's me - the infamous J-Ro: brown skin. purple face (because purple is my favorite color). taped on the right hand so I can punch the shit out of someone. coffee in my other hand because every grad student needs her java. comfy shoes to go running, training at One World, or simply kicking someone in the balls in case my taped hand fails me. Nice.

victory dance.

So my new year's confession is this: whenever I do a CrossFit class, I usually come in last. It's like being in a P.E. class when you're in grade school.... there 's always the kid that comes in last or gets picked last. Well, that kid (even in adulthood) is yours truly. Granted, I don't mind it so much, but every now and again, it does get frustrating when you're hanging on by the skin of your teeth to finish the timed workout, while everyone else is just sitting around chatting away. Being last sucks sometimes. (Okay, it sucks all the time, but you won't hear that from me.)

Anyway, they say miracles do happen and this morning it did. For today's workout, I actually came in first. That's right... I said it. FIRST! I finished the workout in 28 minutes and one second. The person that finished after me did it in 34 minutes and 33 seconds (that's about 6 minutes after me; i was nearly a whole round ahead of everyone else). Not that I'm much for comparisons and such. However, I'm just happy to finally cross the finish line while the bow is still there. Yea. (me doing my victory dance)

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE rounds of ten reps:
Samson stretch
Over head squat
Sit-ups
Back extensions
Jumping pull-ups
Dips

WOD
Complete 6 rounds for time of:
25 meter squat jump
25 push-ups
25 push press 45#

Joanne's final time - 28:01

OWMA Quotable Quote
"Yeah girl, GO!"
- Freddy trying to cheer me on

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE sets of 10 reps:
Medicine ball deadlifts
Medicine ball clean & jerks
Medicine ball overhead squats
(and some other stuff I forgot to note)

WOD
Complete the following for time:
5 lunges (each leg)/5 dumbbell push press 30#/5 dips
10 lunges/10 DB push press/10 dips
15 lunges/15 DB push press/15 dips
20 lunges/20 DB push press/20 dips
25 lunges/25 DB push press/25 dips
20 lunges/20 DB push press/20 dips
15 lunges/15 DB push press/15 dips
10 lunges/10 DB push press/10 dips
5 lunges/5 DB push press/5 dips

Joanne's final time: 23:03

OWMA Quotable Quote
"Ummm.... Less yapping, more teaching please!"
- Joanne

belly dancing

So today I attended my first belly dancing class. It's taught by my yoga teacher Dolian. I've been debating for the longest time about taking this class, so for shits and giggles I decided to just go. Besides, someone at Bally's messed up with the scheduling and this class was completely empty (only four of us were there and three of us were first timers). Yea.

Today I learned the beauty of aging. I learned that despite unreasonable standards of beauty which emphasize uber-thin bodies, that there is indeed a place for a woman with flesh. Finally, I learned that when it comes to appreciating my own body, I have a long way to go. (But I'm learning. I swear, I'm learning.)

During class, Dolian lifted her shirt to expose her belly. This is so we get a better sense of how to move and what the belly should look like when we dance. That simple gesture - of Dolian unabashedly showing her belly was so new to me. I think it's because Dolian is in the same generation of my mother. No woman I know from that generation (e.g. aunts, my mom, etc.) would ever do that because they're overly concerned about appearances. But it was amazing because she had no reservations about doing it. She wasn't hard-bodied or chiseled. Her belly was like every other person's belly. Soft. Marked. Normal. I didn't realize that I had never really looked at a normal woman's belly. Let alone, I've never really given my own body a long, hard look. I think it's because I still have trouble finding value in the way my body looks. Naturally, I try to avoid paying attention to the contours of my body. In belly dancing, you don't have that choice. You have to look at your body and understand how it moves. You have to know its contours and complexities. Even when you don't want to, you have to. I both loved and hated this experience.

After Dolian did that, other women in the class followed suit - lifting their shirts, paying close attention to the richness of their bellies. It's amazing what a simple gesture could do. Granted, I didn't take the liberty of lifting my shirt, but I at least took notice of what was under it. I figure that's a good step for now.

So long story short. I took a belly dancing class for shits and giggles. It's amazing what you can learn from shits and giggles.

P.O.T.W.

Pic of the week. Courtesy of the folks at One World Martial Arts. I'm not sure when this was taken, but you can tell it was a while ago because my hair is ultra short. Wall balls. I'm not a fan of wall balls.

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE rounds of 10 reps each:
Samson stretch
Overhead Squat
Sit-ups
Back Extensions
Push-ups
Dips

WOD
Back squat 3-2-2-2-1-1-1 reps
Going for max load on the last set. The squat does not count unless you break 90 degrees at the bottom of the squat.

Joanne's Final Results: 75/95/125/125/130/135/145 (fail)

OWMA Quotable Quote
"Um Freddy, there are other and more creative ways to touch me."
- Joanne poking at Freddy trying to spot the back squat

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE rounds of 10 reps:
Deadlifts
Overhead squats
Push-ups
Sit-ups
Back Extensions

WOD
Complete 5 rounds for time of:
Jog/Sprint 200m
30 jumping pull-ups
30 dips

Joanne's final time - 19:54

OWMA Quotable Quote
"Distance makes the heart grow fonder."
- Joanne explaining to Freddy why she missed classes the last three days.

CrossFit One World W.O.T.D.

Warm-up
5 minute jump rope
5 minute row
THREE sets of ten reps:
push-ups
jumping pull-ups
sit-ups
back extensions

WOD
Complete the following for time:
Run 200m
20 squats
Run 400m
40 squats
Run 600m
60 squats
Run 800m
80 squats

Joanne's Final Time - 26:58

OWMA Quotable Quote
"Thank you Caroline!"
- Joanne thanking the Amazing Caroline Barnes for running the last 50 meters with me.

CrossFit One World W.O.T.D.

Warm-up
1000 meter row
Wooden Dowels: THREE rounds of 15 reps
Deadlifts
Hang cleans
Shoulder rolls
Push presses
Overhead squats

WOD
Complete 5 rounds for time of:
100m farmer's walk (25# each hand)
10 deadlifts (95#)
40 junping pull-ups

Joanne's Final time - 24:44

OWMA Quotable Quote
"I can't believe I did 200 freakin' jumping pull-ups!"
-Joanne

Don't judge your body. Listen to your body. Find your edge.

Yesterday was my first yoga class in three months. When I was in class, I was amazed that I let go of yoga for so long. Needless to say, it was good to be back. I missed Dolian. She has such a good presence and I always leave calm, satisfied, and accomplished. Yesterday's class reminded me of why I take yoga in the first place. It's really to hear these words: Don't judge your body. Listen to your body. Find your edge.

I think all the CrossFit hoopla and the addition of superfit folks to the studio has left me feeling a little useless lately. (Yeah, posts with pictures of fellow female CrossFitters and their six pack abs don't exactly do wonders for my ego.) Today's workout was especially hard because I tried to cut less corners than I usually do. While my time was actually worse than the last time we did this WOD, I decided that for the new year, I'd take more time to do things better, to push the weight, and do less modification. I'm actually proud of my performance today.

Anyway... David, one of the owners has decided to do the CrossFit classes. I was really impressed by his drive today. It took him over an hour to finish, but he made it to the very end. Sometimes we get so wowed by the people who are the strongest, the fastest, and the fittest that we forget that coming in last is ten times harder than coming in first. Also, finishing just finishing deserves its own set of kudos. Believe me, I know this. It was a hard lesson learned especially after the Maui Marathon! Cheering David on reminded me of my yoga class. Don't judge your body. Listen to your body. Find your edge.

While we were waiting for David (and Sal) to finish, a few of the gals were talking about their weight and wanting to get more fit (mind you, these are people who are already fit). For some reason, I was getting a little frustrated. I felt like yelling out, "Please don't fuckin' complain about your six-pack abs and ultra-tight body around me because I just won't hear it!" But I refrained because I wanted to be nice. Anyway, I found myself in confident-athletically-fat-mode and told the gals, "I like my fatty. It keeps me warm in the winter and extra sexy in the summer." They laughed and David, who was struggling through the burpees said, "That's what I like about you. You have such a healthy body image." That's probably one of the nicest things anyone has said to me.

Anyway, a combination of these classes and conversations led me back to a mantra that I've completely forgotten about, but need to hold on to - especially in my quest to be healthier (for my diabetes sake). Don't judge your body. Dolain is right. I can't judge my body. Considering all the things I make it go through. I need to focus more on being thankful for her. She's alive, functional, and does what I need her to do and more. Listen to your body. I think we all forget to do this. I know I do. Lately I've been trying really hard to listen. Although it takes some work and practice, I'm finding that she'll let me know when I'm hungry, when I need rest, and when to push my limit. Find your edge. This is what allows me to stay strong and keep challenging my body. It isn't about killing myself to be a CrossFit goddess (because I like to think I already am one), it's about keeing things interesting and making sure I'm not bored.

So that's it. Who knew that the inspiration I needed was sitting right under my nose?

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
TWO sets of 10 each:
Samson stretch
Overhead squats
Sit-ups
Back extensions
Jumping Pull-ups
Dips

WOD: The Filthy Fifty
Complete the following for time:
50 box jumps 12"
50 jumping pull-ups
50 kettlebell swings 15#
50 walking lunge steps
50 knees to elbows
50 push press 25#
50 back extensions (on the GHD)
50 wall ball shots 8#
50 push-ups
250 jump rope skips

Joanne's Final Time - 43:49

another post about new year resolutions

I know it's that time of year again. And yes, I, along with the masses will post about my own set of new year's resolutions. Naturally, since I am posting on this particular blog, my resolutions revolve around health and fitness.

I'm trying to have a healthy outlook on health and fitness. On New Year's day, I did what most people do and I stepped on the scale. Let's just say that according to the numbers, I'm heavier than I have been in a very long time. However, I didn't need a scale to tell me that. I can feel it in my clothes, see it in photos, and sense it when I workout. Although I've been good at working out, when it comes to food, I kinda let myself go. The New Year's weigh in forced me to re-evaluate my health. (Granted, I understand how this entry totally counters my take on being athletically fat, but stay with me.)

The truth is, I'm sick. I have diabetes. Meaning, I'm prone to blindness, having my limbs amputated, and of course, dying before my time. This means that unlike most, I really have to be mindful of what I eat. Shaun's lola had her leg amputated because of her diabetes. The famous Gloria Anzaldua died because of diabetes complications. My nutritionist's mother became blind because of her diabetes. I can't have this happen to me - at least not as long as I can control it. My eating habits haven't been very good for the past two years. Maybe it's because I've been in diabetes denial and workout overload. Who knows? But what you run from metally, your body reminds you of it physically. I've been feeling it lately. An overdosage of carbohydrates wipes me out. It sucks out all the energy in my being and forces me to take a nap or make me feel sluggish or jittery. I can also feel the way my body distributes a carbo overload. The weight I've been gaining has all congregated to my belly, making it more and more difficult to workout. It's terrible.

This new found awareness of health and eating has less to do with vanity (I've been reading all the stuff on Big Fat Blog and I don't mean to counter what they're saying). For me, it is about a valid health issue. It's about wanting to live long enough to finish this Ph.D., get married, watch my nephews and nieces grow, get a job, be a certified adult, etc. It's about living a full life with friends, family and anyone else would is near and dear to me. It's about being able to do CrossFit, Fit-to-Fight, krav maga, and yoga until I'm 100 years old.

So for 2007 I'm declaring to feed my body right (literally). A bunch of folks at the studio are doing the Zone diet, which is actually a very good diet for me to follow. However, I feel like I'm trying to swim between something like the Zone and Intuitive Eating, which is based on this book I'm reading right now. To feed my body right, it needs to feel fulfilled and not deprived, which is why I'm not going full out on the Zone. Also, it's a little odd for me to even say that I'm on a "diet" because there's something about that word that doesn't sit well with me (maybe it's because it begins with "die"). The best thing for me to say is, I'm going to make healthier, more satisfying food choices which are appropriate for me (because too much decadence has its price).

I've got my fitness journal, have taken measurements, shot the infamous "before" photo and will be hard at work making sure my body, mind and soul stay strong. This year I'd like to walk the San Francisco Aids Half Marathon which is usually in July and the Nike Women's Half Marathon which is usually in October. I'd like to be able to do at least one full-on pull-up and maybe even half a muscle-up. I'm also considering taking Dolian's belly dancing class just for shits and giggles. Who knows. Also, I'd like my marathon training tan back. This pale thing just doesn't do it for me.

A stable body, a sound mind, and a happy soul. This is all I'm asking of myself for the new year and the new years to come.

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE sets of ten each:
Samson stretch
overhead squats
sit-ups
back extensions
pull-ups
dips

WOD
Complete as many rounds as you can in 25 minutes of:
100 jump rope skips (I had to modify and do 80 because I do a double skip)
20 push-ups
25 squat

Joanne's final count: 6 rounds + 34 jump rope skips

OWMA Quotable Quote
Freddy: I'm not a pervert!
Joanne: Well, only when it comes to yourself.
Freddy: Shhhh!

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE rounds of 10 reps:
deadlifts
sit-ups
(I forgot what else we did)

WOD
Complete 5 rounds for time of:
Run 400m
10 push presses (Round 1-2 w/ 20# dumbells; Round 3-5 w/ 45# bar)
15 power cleans 45#

Joanne's final time - 30:28

OWMA Quotable Quote
"Two thousand SEVEN, Motherfucker!"
- Joanne

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE rounds of:
1 Samson Stretch each leg
10 overhead squats
10 sit-ups
10 back extensions
10 push-ups
10 dips

WOD
Complete the following for time:

Run 400m
15 hanging knees-to-elbows
20 wall balls 10#
30 kettlebell swings 15#
Run 800m
30 kettlebell swings 15#
20 wall balls 10#
15 hanging knees-to-elbows
Run 400m

Joanne's final time - 23:35

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE rounds of:
1 Samson Stretch each leg
10 overhead squats
10 sit-ups
10 back extensions
10 push-ups
10 dips

WOD
Start a running clock. Perform one pull-up the first minute. Drop off the bar. At the beginnning of the second minute, do two pull-ups then drop off the bar. At the third minute, do three pull-ups. Continue adding one rep every minute until you can do no more reps or the minute expires before you finish a round. This workout can be performed with jumping pull-ups but you must substitute 3 jumping pull-ups for every 1 pull-up.

Joanne's results:
10 rounds
3/6/9/12/15/18/21/24/27/21
156 jumping pull-ups total.


OWMA Quotable Quote
"Yeah. I make soap - chamomile infused with daisies. "
- Freddy

CrossFit One World W.O.T.D.

Warm-up
1000 meter row

THREE rounds of 10 reps:
1 Samson stretch each side
overhead squats
sit-ups
back extensions
pull-ups
dips

WOD: Building up to be broken down
Complete the following for time:
Run 200m
10 deadlifts 95#
Run 400m
15 cleans 55#
Run 600m
20 push press 45#
Run 800m
25 clean and jerks 35#

Joanne's final time - 25:11 (Compare to 9/24/06)

CrossFit One World W.O.T.D.

Warm-up
1000 meter row
Wooden Dowels; three sets of 10 reps each:
Deadlifts
Cleans
Shoulder Rolls
Push Presses

Modified WOD from 12/4
Complete as many rounds in 20 minutes:
250 meter row
10 push-ups
10 knees-to-elbows

Joanne's final count - 7 rounds

OWMA Quotable Quote
"Ew! Freddy just mooned me!"
- Joanne

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Three sets, 10 reps of:
push-ups
jumping pull-ups
sit-ups
back extensions
dips

WOD
Five rounds for time:
20 box jumps 12"
15 wall balls
10 burpees

Joanne's final time - 21:26

OWMA Quotable Quote
"Damn! Burpees? Why burpees?!"
- Joanne

CrossFit One World W.O.T.D.

Warm-up
Run 800 meters
Wooden dowels, THREE sets of 10 reps:
Deadlifts
Hang cleans
Push presses
Shoulder rolls
Overhead squats

WOD
Complete for time:
Run 400 meters; every 100 meters do 20 lunge steps
21 power clean and push press 45#
Run 400 meters; every 200 meters do 20 lunge steps
15 power clean and push press 45#
Run 400 meters; 20 lunge steps
9 power clean and push press 45#

Joanne's final time - 22:07

Post-WOD
25 sit-ups
25 knees-to-elbows
25 supermans
25 back extensions

OWMA Quotable Quote
"UGH! It's all that lumpia and pancit!"
- Czar making excuses for the agony of the WOD

CrossFit One World W.O.T.D.

Warm-up
Row 500 meters
Wooden dowels, THREE sets of 10 reps:
Deadlifts
Cleans
Shoulder rolls
Push presses
Good mornings

WOD
Complete for time:
Run 800 meters
21 box jumps 12"
21 knees-to-elbows
21 wall balls 12#
Run 400 meters
15 box jumps 12"
15 knees-to-elbows
15 wall balls 12#
Run 200 meters
9 box jumps 12"
9 knees-to-elbows
9 wall balls 12#

Joanne's final time - 21:18

OWMA Quotable Quote
"Flexible shoulders. Sick!"
- Freddy

CrossFit One World W.O.T.D.

Warm-up
Jump rope 5 minutes
THREE rounds of:
1 samson stretch each leg
10 overhead squats
10 jumping pull-ups
10 back extensions
10 sit-ups
10 dips

Daisy
While carrying 10#, three rounds for time of:
Run 400 meters
25 squats
25 push-ups
25 walking lunge steps
25 sit-ups

Joanne's final time - 28:50

OWMA Quotable Quote
"What?! I thought we had to do FOUR rounds!"
-Joanne

CrossFit One World W.O.T.D.

Warm-up
5 minute jump rope
With a 10# ball, three rounds of:
10 deadlifts
10 clean & jerks
10 sit-ups of GHD

A break from the legs and Oly lifts....
Four rounds for time of:
400 meter run
40 jumping pull-ups
30 push-ups

Joanne's final time - 30:38

25 sit-ups
25 back extensions on GHD
Superman for time - 47 seconds

OWMA Quotable Quote
"Do you need me to dance for you to keep you motivated?"
- Freddy

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Three sets of:
1 samson stretch each leg
12 overhead squats
12 sit-ups
12 back extensions
10 jumping pull-ups
12 dips

The Big Five
Complete as many rounds in 20 minutes of:
5 deadlifts 35#
5 hang cleans 35#
5 front squats 35#
5 push press 35#
5 back squats 35#

Final count - 10 rounds + 1 back squat

OWMA Quotable Quote
"Welcome back Craig!"

CrossFit One World W.O.T.D.

Warm-up
400 meter run
Three sets with wooden dowel:
5 deadlifts
5 hang cleans
5 front squats
5 push presses
5 back squats

WOD
Three 500 meter rows; keep track of the time.
1) 2:21
2) 2:25
3) 2:30

Three 400 meter runs; keep track of the time.
1) 2:30
2) N/A (timer reset)
3) 2:46

***
25 sit-ups
25 back extensions
25 knees to elbows
25 supermans

Note: I had to modify this one a little to fit what as available. The WOD of the day was max deadlifts, which I didn't want to do.

OWMA Quotable Quote
"I love my job!"
- said by Freddy while helping ACB with her max deadlifts

CrossFit One World W.O.T.D.

Warm-up
1000 meter row
Stretch

The Filthy Fifty
Complete the following for time:
50 12" box jumps
50 jumping pull-ups
50 kettle bell swings 20#
50 total walking lunge steps
50 knees to elbows
50 push press 25#
50 supermans
50 wall balls 8#
50 mountain climbers
125 jump rope turns

Joanne's final time - 34:56

OWMA Quotable Quote
"I like the smaller balls."
- Joanne

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Repeat this sequence three times:
1 Samson stretch each side
12 overhead squats
12 sit-ups
12 back extenstions
10 jumping pull-ups
12 dips

Freddy's Revenge
Four rounds for time: 125 jump rope turns
30 kettle bell swings 15#
50 squat hops

Joanne's final time - 29:10

OWMA Quotable Quote
"It's like going to the bathroom in the Philippines."
- Joanne explaining how to do squat hops

CrossFit One World W.O.T.D.

Warm-up
Run 800 meters
Row 1000 meters
Jump rope 5 minutes

Cindy
In twenty minutes, do as many rounds of:
5 (jumping) pull-ups
10 push-ups
15 squats

Joanne's Results: 13 rounds + 1 squat

25s for the post-Cindy
25 sit-ups
25 good mornings
25 knees to chest
25 supermans
25 knees to elbows
25 back extensions

OWMA Quotable Quote
"You're totally going to blow Freddy out of the water!"
- said by ACB to get Zvi to beat Freddy's rounds. Big kudos to Zvi for finishing 24 rounds + 4 pull-ups!

A side note: I had a much better workout today... Workout mojo is slowly, but surely coming back!

back in the saddle again.

Okay... so tonight's workout totally kicked my ass. I was about eleven minutes behind the second slowest person. UGH! Freddy's right. This is what happens when you get lazy and miss too many workouts. I have no excuse really, except my body was tired. Just plain tired. My body was so sore last week and with all the company in town and stuff I wanted to do I decided to let my workouts suffer.

I paid the price tonight.

Pictured below is one of my CrossFit heroes, ACB (the Amazing Caroline Barnes). This photo can be found at CrossFit One World.

Oh well... usually when I do a bad workout, it's because I'm in my head. However, my body was just winded last night. Maybe it's because I didn't eat much before I got to the workout (just a few crackers; my last meal before the 5pm workout was at 12:30pm), which explains why I was a little shaky (literally!). But thanks to Coach Brad and Coach Lazer B (Freddy) I at least finished. They helped me run the 800 and 400 meter runs respectively. Also, ACB (the Amazing Caroline Barnes) was great. She's totally my hero - smoking all the boys during CrossFit. But ACB also manages to stay humble in the process. I swear, if I had her skills I'd be a total egomaniac. Umm.... maybe that's why I don't have her skills.

Anyway... I'm hoping tomorrow's workout will be a lot better. Wish me luck!

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters

Wooden Dowels - THREE sets of 12 of:
Samson stretch (hold each side for 20 seconds once)
Overhead squats
Sit-ups
Back Extensions
Push-ups
Dips

Oh yeah... you'll love this run!

Complete the following for time:
Run 400m
30 pull-ups
50 wall balls (8' shot 20# ball)
Run 800m
50 wall balls
30 pull-ups
Run 400m

OWMA Quotable Quote
"That's what you get for not showing up to class!"
- said by Freddy to Joanne for only going to two workouts last week

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
25 squats
25 pull-ups
25 push-ups
25 back extensions

WOTD
Complete 21/18/15/12/9/6/3 reps for time of:
Hang squat cleans 35#
Knees to elbows

Joanne's final time: 19:21

OWMA Quotable Quote

"Thing thing makes me wanna pee!"
- Joanne complaining about the contraption we have to do the back extensions on

the beauty of agony

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

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

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

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

OWMA W.O.T.D.

Warm-up
5 minute jump rope
Row 500 meters
Run 400 meters

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

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

Rest 5 minutes

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


OWMA Quotable Quote

"I feel cramping on my ass."
- Joanne

coming back

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


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


yeah. definitely not pretty...


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


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

OWMA W.O.T.D.

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

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

Joanne's final time - 35:24


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

OWMA Quotable Quote

"It's just like a burpee!"
- ACB

OWMA W.O.T.D.

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

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

Joanne's time: 13:13

--rest--

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

OWMA Quotable Quote

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

OWMA W.O.T.D.

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

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

Joanne's Final Time - 21:34


OWMA Quotable Quote

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

running start

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

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

Luckily, I'm not vain. ;P

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

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

OWMA W.O.T.D.

Warm-up

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

"A devastatingly diabolical demoralizing dirty thirty"

Complete the following for time:

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

Joanne's Final Time: 21:37

Freddy's 10-minute Abs


OWMA Quotable Quote

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

OWMA W.O.T.D.

Warm-up

5 minute jump rope
3 rounds of:
10 push-ups
10 ring dips
15 sit-ups
15 back extensions

Shouldn't this rope be used for something useful....like a noose??

Complete 5 rounds for time of:

Run 400m
50 squats
2 - 15' rope ascent times*

*Modifications for the rope climb:
10 towel pull-ups = one ascent
-OR-
Standing at the rope, lower yourself to the ground keeping your body planked. Pull yourself back up to your feet. Use your legs to spot yourself as needed. Three of these equals one 15' ascent.

Joanne's final time: 36:16


OWMA Quotable Quote

"I hate rope climbs!"
- joanne

OWMA W.O.T.D.

Warm-up
Jogging on the mat

Wooden Dowels; 3 rounds of 10 reps each
Deadlifts
Cleans
Push press
Clean & Jerk

Build you up to break you down
For time:
Run 800 meters
10 deadlifts 75#
Run 600 meters
15 cleans 35#
Run 400 meters
20 push press #15
Run 200 meters
25 Clean & Jerk 15#

Joanne's Final time: 22:40
Final time for supermans: 1:01

OWMA Quotable Quote

"You're flying towards the ground!"
- said by Freddy to Joanne during the superman contest

OWMA W.O.T.D.

FInally...no wall balls! Wait a second, what's a thruster???? That's just wrong!!!

Complete the following for time:
Run 800m
10 thrusters 95#
40 pull-ups
Run 600m
20 thrusters 75#
30 pull-ups
Run 400m
30 thrusters 45#
20 pull-ups

Joanne's final time: 24:54

OWMA Quotable Quote

"I've never seen Zvi run so slow!"
- said by Freddy pointing out Zvi's friendly nature to my buddy Faith

OWMA W.O.T.D.

Warm-up

5 minute jump rope
25 knees to elbows
25 medicine ball cleans

Fifty Feels So Good
Do FOUR rounds of:

Run 400 meters
50 supermans
50 sit-ups
50 push-ups
50 jumping pull-ups

Joanne's time for THREE rounds: 43:25

OWMA Quotable Quote

"Where the hell are Ponyboy and Kitten?!"
- Joanne

OWMA W.O.T.D.

Warm-up
Run 800 meters

Three rounds:
10 push-ups
10 pull-ups
10 sit-ups

This SUCKS!
Tabata Luv! A tabata is 8 rounds of 20 seconds of work/10 seconds of rest, making each exercise 4 minutes long. For this Tabata, we had to count our reps.

Deadlifts 45#
Walking Lunges
Medicine Ball Cleans 12#
Squats
Box Jumps/step-ups 12"

Joanne's Final Numbers: 57/68/34/86/71 = 316


OWMA Quotable Quote

"I hate anything that has to do with cleaning."
- said by Kitten

OWMA W.O.T.D.

Warm-up
Row 500 meters

Wooden Dowels (10 reps each exercise; 3 rounds):
Push press
Shoulder Rolls
Overhead Squats
Cleans

Kelly
5 Rounds for time:
Row 500 meters
30 box step-ups
30 wall balls

Final time: N/A

OWMA Quotable Quote

"Who the hell is Kelly? I hate her!"
- Joanne

OWMA W.O.T.D.

Warm-up
Row 500 meters

Three rounds of:
10 push-ups
15 sit-ups
20 squats

Fight Gone Bad
Row machine (count the calories burned)
Wall ball 10#; 8' throw
Sumo deadlift high 35#
12" box step-ups
Push press 35#

For Fight Gone Bad, there are five stations where you do one minute at each station. You do this for three rounds, with a one minute break after each round. You need a partner to count your reps for you.

Joanne's Total Reps: 257

OWMA Quotable Quote

"Make it stop!"
- Joanne

OWMA W.O.T.D.

Warm-up
Run 400 meters (I did the row machine due to my ankle injury)

Push-ups
Deadlifts
Sit-ups
Do 10 reps of each exercise three times (does not include run)

Jackie
For time:
Row 1000 meters
50 thrusters (I used a 25 lb. weight)
30 pull-ups (do twice as many if you're jumping... I did only 30 because of my ankle)
Joanne's final time: 12:35

Some extra good stuff to do
50 good mornings
15 minute walk
25 back extensions on machine
25 sit-ups on machine


OWMA Quotable Quote
"I'm gonna spank you m---er f---ers!"
- said by Joanne in a feeble attempt to intimidate the guys:Eric, Pony boy and Kitten

OWMA Bonus Quote
"It's gotta be the chile! Damn that chile!"
- Marietta after a CrossFit hiatus

OWMA W.O.T.D.

Warm-up
5 min row
25 knees-to-elbows (I do these on the floor)
25 back extensions or good mornings

Medicine Ball Warm-up
10 each:
Deadlifts
Dip Shrug
Clean
Jerk
Overhead squat
Clean & jerk

I promised you an easy one... I lied!
Start the first round doing 5 push-ups/10 sit-ups/15 squats. Add one rep to each exercise in each following round. Do as many rounds as possible in thirty minutes.

Joanne's final totals:
11 rounds plus 16 push-ups, 1 sit-up.
126 push-ups
166 sit-ups
220 squats

OWMA W.O.T.D.

Warm-up
5 min row

The #1 Rule in CrossFit: Don't Lose Count!

Complete for time:

5 rounds of 5 squats/5 push-ups
Run 400m
5 rounds of 5 burpees/5 knees to elbows
Run 400m
5 rounds of 5 wall palls/5 dumbell sumo deadlifts
Run 400m
5 rounds of 5 pull-ups/5 box jumps
Run 400m
5 rounds of 5 sit-ups/5 back extensions

Stretch

Joanne's Final time: 35:06


OWMA Quotable Quote

Freddy: Do you know what the #1 rule in CrossFit is?
Joanne: Whatever happens in CrossFit, stays in CrossFit.

injury

I busted my ankle on Monday. It's a stupid story, really. I was walking and my foot got caught in an insignificant groove in the sidewalk and my left foot turned in way too hard. Before I knew it, I was struggling standing. I hopped over to my car, took off my shoe and could see my ankle swelling. From there, I drove to my sister's house to ice my ankle, kept it elevated and fell asleep.

So I'm in Santa Barbara right now on a writing retreat, which also makes it an opportune time for my ankle to recover while getting some much needed writing done. It's going alright, but it's frustrating because I like being 100% mobile. I like being able to work out and am bummed that I don't get to run along the beach like I normally do when I visit SB. At the same time, the silly person in me says, "everything happens for a reason." Given this cliche, I'm going to say that this silly busted ankle is probably related to me having silly body issues and my constant need to come to positive terms with my body.

Having this still swollen and now bruised ankle reminds me that I need to be happy that I have good health. Busted ankle aside, I can walk, run, talk, and even stop and smell the roses - simple luxuries that I (we) take for granted. While I'm anxious to go back to the studio and work out (and that's the truth and not my sarcasm speaking), I'm also learning about being patient with my body and the importance of recovery. I think injury is lady fate's way of reminding us of these things. I write this because although silly injuries are rare for me, they usually occur when I need these reminders.

So lesson learned....

OWMA W.O.T.D.

Warm-up

Run 400 meters
25 pull-ups
25 push-ups
25 sit-ups
25 squats

I loves squat cleans!
10 resistance sprints
10 squat cleans
10 dumbell push presses
(Do three rounds)
Rest 5 minutes

The GHD Thingy
30 GHD back extensions
30 GHD sit-ups

OWMA Quotable Quote

"Now I can be the real Ponyboy!"
- Arnold getting excited over the resistance sprints with David

OWMA Bonus Quote

"Wow, you made TWO people puke today. That's impressive!"
- Ponyboy congratulating Freddy

OWMA W.O.T.D.

Warm-up
Run 400 meters

Wooden Dowels
10 reps per exercise, 3 rounds of:
Overhead press
Squats
Shoulder rolls
Good mornings

Get this 800 pound monkey of my f&%$ing back!
For time while carrying a 10-pound weight
Run 400 meters
25 squats
25 push-ups
25 walking lunges (each leg; 50 total)
25 sit-ups
Joanne's final time - 30:37


OWMA Quotable Quote

"I did not have fun."
- Marietta

OWMA W.O.T.D.

Warm-up
Four rounds of:
Run 400 meters
100 straight punches
100 jump rope turns

Freddy's ten-minute abs

Partner glove work
15 second intervals, 4 rounds of:
Jab (two intervals)
1-2 punch (two intervals)
Push-offs
Speed punch

Burpees and company
Do as many rounds in 10 minutes:
5 burpees
10 push-ups
15 squats
(Note: Due to my delirious nature from doing so many burpees, I lost count of my rounds. I did 4-5 rounds.)


OWMA Quotable Quote

"I hate burpees."
- Joanne

An Open Letter to Apl.de.Ap, Patricio Ginelsa/KidHeroes, and Xylophone Films, re: the Bebot Video

Note: I added links to the videos for those of you who haven't actually seen them yet. Comment and forward as you wish.


Tuesday, August 22, 2006

To Apl.de.Ap, Patricio Ginelsa/KidHeroes, and Xylophone Films:

We, the undersigned, would like to register our deep disappointment at the portrayal of Filipinas and other women in the new music videos for the Black Eyed Peas' song, "Bebot." We want to make it clear that we appreciate your efforts to bring Filipina/o Americans into the mainstream and applaud your support of the Little Manila of Stockton. However, as Filipina/o and Filipina/o American artists, academics, and community activists, we are utterly dismayed by the portrayal of hypersexualized Filipina "hoochie-mama" dancers, specifically in the Generation 2 version, the type of representation of women so unfortunately prevalent in today's hip-hop and rap music videos. The depiction of the 1930s "dime dancers" was also cast in an unproblematized light, as these women seem to exist solely for the sexual pleasure of the manongs.



In general, we value Apl.de.Ap's willingness to be so openly and richly Filipino, especially when there are other Filipina/o Americans in positions of visibility who do not do the same, and we appreciate the work that he has done with the folks at Xylophone Films; we like their previous video for "The Apl Song," and we even like the fact that the Generation 1 version of "Bebot" attempts to provide a "history lesson" about some Filipino men in the 1930s. However, the Generation 2 version truly misses the mark on accurate Filipina/o representation, for the following reasons:

1) The video uses three very limited stereotypes of Filipina women: the virgin, the whore, and the shrill mother. We find a double standard in the depiction of the virgin and whore figures, both of which are highly sexualized. Amidst the crowd of midriff-baring, skinny, light-skinned, peroxided Pinays - some practically falling out of their halter tops - there is the little sister played by Jasmine Trias, from whom big brother Apl is constantly fending off Pinoy "playas." The overprotectiveness is strange considering his idealization of the bebot or "hot chick." The mother character was also particularly troublesome, but for very different reasons. She seems to play a dehumanized figure, the perpetual foreigner with her exaggerated accent, but on top of that, she is robbed of her femininity in her embarrassingly indelicate treatment of her son and his friends. She is not like a tough or strong mother, but almost like a coarse asexual mother, and it is telling that she is the only female character in the video with a full figure.

2) We feel that these problematic female representations might have to do with the use of the word "Bebot." We are of course not advocating that Apl change the title of his song, yet we are confused about why a song that has to do with pride in his ethnic/national identity would be titled "Bebot," a word that suggests male ownership of the sexualized woman - the "hot chick." What does Filipino pride have to do with bebots? The song seems to be about immigrant experience yet the chorus says "ikaw ang aking bebot" (you are my hot chick). It is actually very disturbing that one's ethnic/national identity is determined by one's ownership of women. This system not only turns women into mere symbols but it also excludes women from feeling the same kind of ethnic/national identity. It does not bring down just Filipinas; it brings down all women.

3) Given the unfortunate connection made in this video between Filipino pride and the sexualized female body both lyrically and visually, we can't help but conclude that the video was created strictly for a heterosexual man's pleasure. This straight, masculinist perspective is the link that we find between the Generation 1 and Generation 2 videos. The fact that the Pinoy men are surrounded by "hot chicks" both then and now makes this link plain. Yet such a portrayal not only obscures the "real" message about the Little Manila Foundation; it also reduces Pinoy men's hopes, dreams, and motivations to a single-minded pursuit of sex.

We do understand that Filipino America faces a persistent problem of invisibility in this country. Moreover, as the song is all in Tagalog (a fact that we love, by the way), you face an uphill battle in getting the song and music video(s) into mainstream circulation. However, remedying the invisibility of Filipina/os in the United States should not come at the cost of the dignity and self-respect of at least half the population of Filipino America. Before deciding to write this letter, we felt an incredible amount of ambivalence about speaking out on this issue because, on the one hand, we recognized that this song and video are a milestone for Filipina/os in mainstream media and American pop culture, but on the other hand, we were deeply disturbed by the images of women the video propagates.



In the end we decided that we could not remain silent while seeing image after image of Pinays portrayed as hypersexual beings or as shrill, dehumanized, asexual mother-figures who embarrass their children with their overblown accents and coarseness. The Filipino American community is made up of women with Filipino pride as well, yet there is little room in these videos for us to share this voice and this commitment; instead, the message we get is that we are expected to stand aside and allow ourselves to be exploited for our sexuality while the men go about making their nationalist statements.

While this may sound quite harsh, we believe it is necessary to point out that such depictions make it seem as if you are selling out Filipina women for the sake of gaining mainstream popularity within the United States. Given the already horrific representations of Filipinas all over the world as willing prostitutes, exotic dancers, or domestic servants who are available for sex with their employers, the representation of Pinays in these particular videos can only feed into such stereotypes. We also find it puzzling, given your apparent commitment to preserving the history and dignity of Filipina/os in the United States, because we assume that you also consider such stereotypes offensive to Filipino men as well as women.

Again, we want to reiterate our appreciation for the positive aspects of these videos - the history lesson of the 1936 version, the commitment to community, and the effort to foster a larger awareness of Filipino America in the mainstream - but we ask for your honest attempt to offer more full-spectrum representations of both Filipino men and Filipina women, now and in the future. We would not be writing this letter to you if we did not believe you could make it happen.

Respectfully,

Lucy Burns
Assistant Professor
Asian American Studies / World Arts and Cultures, UCLA

Fritzie De Mata
Independent scholar

Diana Halog
Undergraduate
UC Berkeley

Veronica Montes
Writer

Gladys Nubla
Doctoral student
English, UC Berkeley

Barbara Jane Reyes
Poet and author

Joanne L. Rondilla
Doctoral candidate
Ethnic Studies, UC Berkeley

Rolando B. Tolentino
Visiting Fellow, National University of Singapore
Associate Professor, University of the Philippines Film Institute

Benito Vergara
Asian American Studies / Anthropology, San Francisco State University

Luisa A. Igloria
Associate Professor
Creative Writing / English, Old Dominion University

OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Partner Intervals:
Straight punches
Partner 1: shoot and leap frog
Straight punches
Partner 2: shooot and leap frog
(30 second intervals; three rounds with a 30 second break in-between rounds)

Bars and Balls
For time:
Run 400 meters
50 wall balls
30 jumping pull-ups
Run 800 meters
30 jumping pull-ups
50 Wall Balls
Run 400m

(Joanne's time: 25:34)

Abs
25 full sit-ups
25 (50 total) opposite hand to foot
25 knees to elbows

OWMA Quotable Quote
"Bend over Arnold."
- said by Freddy to Arnold while demonstrating the warm-up

OWMA Bonus Quote
"That's why they call me Ponyboy!"
- said by Joanne posing as Arnold in response to Freddy's previous request

OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Cone Drills:
Redlines x 5
Run 400 meters
Running backwards x 5
Run 400 meters
Side-to-side x 5
Run 400 meters
Sprints x 5
Run 400 meters

Freddy's 10-minute abs

Welcome Back Stefanie
(3 rounds; 1 minute per station; 1 minute break after each round)
Rowing machine
Hard straight punches on the heavy bag
Skip knees
Hard hook punches on the heavy bag
Deadlifts with the olympic weights


OWMA Quotable Quote

"I think I need training wheels."
- said during Freddy's crazy bicycle abs.

OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Jump rope 5 minutes

In 5 minutes, do as many rounds as you can:
5 push-ups
10 sit-ups
15 squats
(Note: This is just a warm-up, so don't push too hard. Your body is still warming up and getting ready for what's next.)

Tabata Love!
(Note: A tabata is 4 minutes of work that is broken up in eight rounds. In each round, it's 20 seconds of work followed by a 10 second break. It sounds easy enough, but it's really tough.)

Tabata: Wall ball sit-ups
Run 400 meters
Tabata: Rowing machine
Run 400 meters
Tabata: Hard punches on the heavy bag
Run 400 meters
Tabata: Jumping pull-ups
Run 400 meters
Tabata: Box jumps

(Note: I ran an extra 800 meters after the workout and stretched.)

OWMA Quotable Quote
"Joanne's gonna smoke you guys!!!"
- said by Freddy to my teammates Larry and Hanlin. Note: I didn't smoke them at all.

P.O.T.D.: Why schmoozing pays off

During our visit to the Olympic Museum in Calgary, Norbert, my brother-in-law was schmoozing with one of the volunteers. According to Norbert, she was so taken by him that she let Brendan take this photo with the official olympic torch. (Personally, I think she was touched by Brendan's charm.... but don't tell Norbert I said that.)

going the distance

I think one of the unfortunate things about life is that we're taught to think in binary terms: black vs. white, good vs. bad, winning vs. losing. There's no middle ground and no room for mistakes. You're either it or you're not. In my life, if I had to choose which side of the spectrum I was on, I'd have to say that over all, I fit mostly on the losing side. Not that I mind this, I'm just saying that this is how it is.

I see this mentality a lot in my students at Berkeley. The undergrads at Berkeley are taught that unless they are in the top 1% of their class, their lives have no real meaning. It's a sad way to live what should be a great time in your life. A student once tried to dispute the A-minus he recieved in my class. His upbringing made him believe that there are only As. Anything less would mean that you had no reason for living.

The A-minus stayed. I refused give in.

When it comes to sports, I'm definitely on the losing side of the spectrum. I'm just not a competitive person. The eye of the tiger just isn't in me. So coming in last place is a natural part of my existence. It's frustrating, but I learn to cope. But lately, during my Fit-to-Fight classes, I've been finding my self frustrated. Completely frustrated. Frustrated that everything seems so impossible to do. Frustrated that I come in last so much that there should be a tin medal waiting for me at the finish. Frustrated that my quest to work harder leaves me feeling like I'm stranded in quicksand. I can't begin to tell you how many times I feel like not getting out of bed or just throwing in the towel because I've had enough failure in my life.

But for some reason, I can't do it. I can't not get out of bed. I can't throw in the towel. I can't not finish. It's just not in me. A few entries ago, I mentioned this story about middle school P.E. Even then, while being made an example by my P.E. teacher, I still could't just walk out of class. I served the whole period. Through pain and tears, I did it. For no real reason, except that not doing something, not finishing just isn't in me. I'm just not made like that.



I never thought I'd run a marathon. But around this time last year I was preparing for the Maui Marathon. Running a marathon is something I would never do again, but I'm glad for the experience. It brought out something in me that I really needed to see. Running a marathon isn't about the time it takes you to complete the 26.2 mile journey. It's about your own personal will and desire to go the distance. Do you have the will and desire to go the distance? I didn't think I did. But looking back, I realize that I always had it in me.

It took me nine hours, a gallon of tears, and two monster-sized blisters to cross that damn finish line. I couldn't walk for three days afterward, but I did it. Even when they took the finish line down, I crossed it. The runner who was slated to come in first ran off the course and decided to drop out of the race when he realized he wasn't making the time he needed to come in first. I could have never called it quits. Even in the dreadful Maui heat, I could have never allowed myself to not cross that finish line. It's not in me. I'm not made that way.

This is what I remember and what I hold on to when I'm feeling frustrated with my workouts. When fellow classmates are passing me by, blowing me away with their athleticism, while I continue my work feeling defeated. I hold on to the fact that coming in last doesn't matter. Going the distance, having the will and desire to finish is what matters. Even on hands and knees, I'll always make it to the finish.

OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Run 400 meters
5 minute jump rope
Stretch (with wooden dowels)

Circuit
50 jump taps
40 squats
30 crunches (or full sit-ups)
20 push-ups
10 jumping pull-ups
(5 rounds of this circuit for time; Joanne's Time: TBA)

Run 800 meters


OWMA Quotable Quote
Freddy: Go ahead, say it.
Joanne: I hate you Freddy!
Freddy: That makes it $2!
- Freddy trying to enforce a new OWMA law. Joanne completely ignoring the law.

OWMA Bonus Quote!
(David holding up a gallon of water) "This is a CrossFit drink."
(David spilling water on his shirt while drinking) "This is a CrossFit t-shirt!"
(okay... so you had to be there in order to see the humor in this.)

P.O.T.D.: A new olympic sport?

Ahhh... the amazing things kids come up with. Again, this was taken at the Olympic Museum in Calgary. Brendan decided that snowboarding wasn't a challenging enough sport... how about hockey snowboarding?! Could the kid be on to something?

OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Jump rope - 5 minutes
Jog 5 laps on the mat
25 jumping jacks

Wooden Dowels
10 deadlifts
10 military presses
10 clean & jerks
10 shoulder rolls
(Do three rounds)

The Dirty Thirty
Run 400 meters
30 push-ups
30 squats
30 wall ball sit-ups
30 jumping pull-ups
30 lunge steps
(Do four rounds for time;
Joanne's time: 47:49)

OWMA Quotable Quote

"Leave now!"
- said by Sam warning Caroline about The Dirty Thirty

OWMA W.O.T.D.

Instructor: Freddy

Warm-up on the mat
Running forward/backward/side to side

Wooden Dowels
Military presses
Squats
Shoulder Rolls
Good Mornings
(10 reps each; 3 rounds)

Interval Training
Bag push
Medicine ball-to-wall
Push-ups
(30 second intervals; 3 rounds)

For time, 4 rounds of:
Run 400 meters
50 sumo dumbell deadlifts (25 lbs.)
25 full sit-ups
(Joanne's time: 32:16)


OWMA Quotable Quote

"Eating Mexican last night was a big no-no. I should have learned from that chile verde."
- said by Marietta

P.O.T.D.: Arses

For some reason, Brendan thought it would be funny to take this photo at the Olympic Museum in Calgary. What is it with kids and their interest in brass arses? Hmph.

OWMA W.O.T.D.

Warm-Up
Jog 5 laps on the mat

Cone Drills:
Sprint
Backward
Side-to-side
High knees
Low duck walk
Lunges (2 sets)
Jump Squats (1 set)
(3-24' intervals; do 3 sets)

Wooden Dowels
Push press
Shoulder Rolls
Overhead squats
Good mornings
(3 rounds of 10 reps per exercise)

Interval Training
Jumping pull-ups
Sit-ups
Push-ups
(30 seconds per exercise, 15 second rest in-between; 4 rounds)

Heavy Bag Intervals
1 punch
2 punches
3 punches
4 punches
4 punches
3 punches
2 punches
1 punch
(15 second intervals, 2 minutes per round; 4 rounds)

P.O.T.D.: Manilatown Memories

This was taken during the premiere of the Maui Marathon DVD. I wanted to post this photo because it's been a year since the I-Hotel opened. Yea! Congrats to the folks at Manilatown.

OWMA W.O.T.D.

Instructor: Freddy

Warm-Up
Run 400 meters
5-minute jumprope

Superlite Dumbells
10 push presses
10 squats
10 "good mornings"
10 thrusters
(using 2-5 lb. dumbells, do three sets)

Twenty-ones
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


OWMA Quotable Quote
Arnold: I even checked to see if there were batteries in the handle!
Freddy: (laughing) There's an idiot born everyday.
- a conversation between Freddy and Arnold... you had to be there in order to understand the context of this.

Bonus Quotable Quotes!
Freddy: How you feeling?
Marietta: I'm feeling fat!
- morning greetings between Freddy and Marietta

"The only reason why you like to jumprope is because you don't have any boobs!"
- said by Joanne to Freddy

The Black Eyed Peas and their video for "Bebot"

Hello all,

Just to clarify any confusion. The Little Manila Foundation mentioned here is different from the Manilatown Heritage Foundation, who I ran the Maui Marathon for last year. Either way, both groups do great work for the Filipino community, so I urge you to check out the videos. The more views the video gets, the greater the chances of having it aired on TV. Kudos to my pal Dawn Mabalon for her work on this project. Enjoy!

-joanne


Little Manila Foundation
BEBOT Press Release
The Little Manila Foundation

For Immediate Release: Pop Stars the Black Eyed Peas premiere video for "Bebot," set in Stockton's Little Manila neighborhood circa 1938, online on August 4.

STOCKTON, CA - On Thursday, international pop stars the Black Eyed Peas will premiere their new video for "Bebot," set in Stockton's Little Manila Historic Site, circa 1938. The video premieres in Los Angeles and in the Philippines on Thursday August 3, and online worldwide at http://www.kidheroes.net/bebot/ on Friday, August 4.

The Little Manila Foundation, which works to preserve the Little Manila Historic Site, hopes the video will be an entertaining history lesson for a young generation of Filipino Americans and young fans of the Black Eyed Peas, and that it will bring attention to need to restore the buildings. Last year, the Foundation purchased the historic Mariposa Hotel, a three story residential hotel next to the Rizal Social Club, which had been home to hundreds of Filipino immigrants through the
decades.

They are kicking off a campaign to raise 1.5 Million to restore and revitalize the building, which will be the site of the Filipino American Cultural Center and Phase One of the Filipino American National Museum, a project of the Filipino American National Historical Society. The Foundation produced a mini companion documentary for "Bebot" at www.littlemanila.net that describes the history of the Little Manila area and offers a behind-the-scenes look at the production.

In the video, Apl.de.Ap (Allan Pineda), plays a young Filipino immigrant who visits a dance hall, the Rizal Social Club, in
Stockton's Little Manila, in 1938. There, he rocks a crowd backed up by a jazz band. In its time, the Rizal Social Club, at 138 E. Lafayette Street, was a dance hall owned by a Filipino American entrepreneur, was one of the hottest spots in downtown Stockton's vibrant Little Manila neighborhood, which was the largest Filipino neighborhood in the nation from the 1920s to the 1970s.

"It's not just about doing a video," Apl told MTV News. "Filipino culture is like a community movement, and it feels good to represent my culture and to be embraced by my people."

"Actually, it's based on true history," director Patricio Ginelsa told MTV News. "I took Apl's farmer roots and placed him in the role of a Filipino farmer," Ginelsa told MTV news. "Back then, Filipino farmers had their day jobs, but all we looked forward to, though, was getting in our best suits and going to the best clubs - looking nice, and meeting all the bebots (hot chicks)!"

Ginelsa said he first learned about the significance of the Little Manila Historic Site and early Filipino American history on an extended trip to Stockton in the summer of 2000 to promote the Filipino American independent film The Debut.

"The Little Manila Foundation struggles to kind of keep all these historic landmarks alive and (they were) making sure they weren't torn down," said Ginelsa. "As a filmmaker, this was a story that needed to be told in some way. It was really their campaign to raise awareness about Little Manila that really inspired me, and I was able to make a music video with a worldwide band."

"I think it's important to learn something about Filipino American history that you can't read in your U.S. history books," Ginelsa said. "I learned about it while living in Stockton with the community leaders and the youth. It really inspired me."

"Bebot" which is loosely translated as "hot chick," recreates the world of 1930s Stockton. Few Filipino women immigrate to the United States before World War II, and Filipinos lived in a mostly-male world. To have contact with women, Filipinos flocked to downtown Stockton and Little Manila's dance halls.

In 1938, Stockton was rigidly segregated. In the video, Apl and the Peas pass a hotel emblazoned with "Positively No Filipinos Allowed." Such signs were common in Stockton and in many California cities before the Civil Rights movement.

Last year, Little Manila Foundation helped to save the original Rizal Social Club, now shuttered, from a wrecking ball. A developer had planned to raze the entire neighborhood, but community pressure from the Foundation, and a new administration at City Hall, prevented the destruction. The Foundation argued that the building, and the block, had historic significance for all Filipinos nationwide and in the Philippines. The fact that the multi-platinum Black Eyed Peas chose Stockton as the setting for the video for "Bebot" bears this out, says Dillon Delvo, executive director of the Little Manila Foundation.

"We are so honored that one of the biggest music groups right now chose to set their newest video in Stockton's Little Manila Historic Site," said Delvo, who was a consultant to the video. Delvo and members of the Little Manila Foundation traveled to L.A., where they assisted in the production. "We taught the band and extras how to cut asparagus, and talked with them about what life was like in the 1930s for Filipinos in Stockton."

Delvo said that filming the entire video in Stockton was too cost prohibitive with a large cast and crew, so they filmed interiors in another significant site - Historic Filipinotown in Los Angeles. The crew filmed exteriors in the Little Manila Historic Site. The video features cameos from Filipino American celebrities such as American Idol finalist Jasmine Trias and local Stocktonians.

The video project, produced and directed by Filipino American independent filmmaker Patricio Ginelsa and singlehandedly funded by the Peas' Filipino American member, Apl.de.Ap, was a labor of love for all involved. The Peas' record company had little interest in promoting the all-Tagalog single, but the group and the production company felt that it was important to bring an aspect of Filipino American history to the group's fans and to the larger community in general. It is unknown whether the video will receive airplay on MTV and VH-1. Online distribution, community viewings, and film festivals will bring the video to wide audiences.

The song's lyrics, all in Tagalog, describe Pineda's childhood in the Philippines, and his experiences as an immigrant in the United States. In the song, he expresses thanks to his Filipino American fans for their support. In the video, Apl plays a young Filipino immigrant who works in the fields cutting asparagus in the San Joaquin Delta all day, then dresses up to dance and perform at a jazz and dance club at night.

"Apl's real-life experiences as a Filipino immigrant in the United States who leaves a life of poverty in the rural Philippines, misses home, and struggles against racism to make a life in America, mirrors the experiences of early Filipino immigrants who came to Stockton in the 1920s and 1930s, so the song is actually very fitting to depict how these early Pinoy pioneers saw themselves," said Dawn B. Mabalon, a co-founder of the Little Manila Foundation, and a professor of history at San Francisco State University. Along with Delvo, she provided background research and historic photographs for the production.

Mabalon says the video is a good historical interpretation of life in Stockton's Little Manila in 1938. The video shows the Peas working in asparagus, and then getting dressed up at night to go out to the dance halls in downtown. "Filipinos came to the Central Valley and performed backbreaking work in the agricultural fields, particularly in asparagus, but at night, they had a reputation for being the sharpest dressers in Macintosh and zoot suits, the slickest dancers, the best jazz musicians," she said. "The video depicts all of that hardship and all of the fun that must have been life for Filipinos Depression-era Stockton. Because of the sex ratio imbalance of very few Filipino women and a lot of young, single Filipino men, the multiracial dance halls were like magnets to Filipinos."

Stockton was the party central for Filipinos in the United States, she said, an aspect of history depicted in the "Bebot" video.
"Stockton in the 1930s was a wide-open town - gambling, dance halls, pool halls, saloons. To turn a blind eye, police were paid off handsomely - and so these young bachelors flocked from all over the nation to Stockton for fun," she said. Stockton in the 1930s, according to oldtimers, was even more fun than downtown Los Angeles or San Francisco, Mabalon said.

Historic photographs of Ernie Hernandez's 1930s jazz band from the 1930s, San Joaquin County asparagus crews, and photographs of young Filipinos dressed in snazzy suits taken on El Dorado Street in the 1930s were used as inspiration for the production design, down to some painstaking detail. The crew, for example, tracked down a similar guitar to the one used in the Hernandez jazz band photograph.

The Little Manila Foundation works to preserve and revitalize the last remaining buildings of the Little Manila neighborhood, which was ravaged by urban redevelopment in recent decades. Since 1999, the Little Manila Foundation has fought developers and demolition-happy politicians to save the remaining buildings, among them, the original Rizal Social Club. In 2002, the city designated four blocks of downtown Stockton as the Little Manila Historic Site. In 2003, the National Trust for Historic Preservation named the Little Manila Historic Site to their annual list of the 11 Most Endangered Historic Places in the nation.

Since then, the Foundation has successfully saved the neighborhood from imminent destruction, and works to educate the public about the need for Filipino American cultural and historic preservation in Stockton. They hope to restore and open the Mariposa Hotel in 2007.

"Our struggle continues as we begin the process of remodeling and refurbishing the Mariposa Hotel to help remind us of our past struggles but also to celebrate the contributions and our participation in building this country," said Rico Reyes, co-chair of the Little Manila Foundation. "The community's financial commitment is crucial to preserving and revitalizing the neighborhood known as Little Manila." Tax-deductible gifts can be sent to the Little Manila Foundation, PO Box 1356, Stockton, CA 95201.

Starting August 4, the Black Eyed Peas video "Bebot" can be viewed at http://www.kidheroes.net/bebot/index.html. The Little Manila Foundation has produced a short companion documentary to the video, which can be viewed at www.littlemanila.net.

OWMA W.O.T.D.

Instructor: Freddy

CrossFit Circuit (for time)
Run 800 meters
25 walking lunges with dumbells
25 dumbell cleans
25 pull-ups
25 squats
25 dumbell push presses
25 full sit-ups
2 rope climbs
25 push-ups (on knees)
25 wall balls
25 hanging knees to elbows
25 kettlebell swings
120 jump rope turns
25 dumbell hang clean squats
Run 800 meters

(Joanne's Time: 49:48)

OWMA Quotable Quote
"Awww.... You got your first CrossFit callous!"
Said by Freddy to Joanne

P.O.T.D.: I'm a wild bear!

For those of you that know the story, here's Nikko with a faux wild bear. Kudos if you know who the wild bear is.

I'm in my head.

I know that you can't be perfect all the time. Believe me. I, the queen of I'm-so-not-perfect-that-I'm-in-the-negative-zone definitely know this. Lately I've been feeling like I've been faltering in my work-outs. I feel like I'm slower, slacking, and in a rut that I just can't manage to get out of.

Granted, this may not necessarily be the reality of my performance, but I'm definitely feeling it. I wouldn't necessarily call myself a competitive person. I can't stand competition. Something about it just conjures up painful memories of middle school P.E. when Mr. Burkhart would single me out and torture me in front of the class. During volleyball, he made me serve the entire period after letting him know I had a pulled muscle in my right arm. Because I didn't have a doctor's note, he thought I was lying and wanted to prove a point to the class. Through tears, extreme pain, and classmates pleading with Mr. Burkhart to sit me out, I had to suffer through the game. During gymnastics, I landed wrong and blacked out for about a minute. When I came to consciousness, he berated me because I did the move wrong (according to my classmates, it looked like I was going to snap my neck). Don't get me wrong. I'm a huge advocate of P.E. and definitely think that it should be part of the daily school curriculum. However, I think crappy P.E. teachers deserve the death penalty.

I think these memories are some of the demons l'm fighting each time I work out. This is why I try to push a little harder and go a little farther than what I'm used to. So when I'm in a slump (like the one I'm in right now), it just feels like those demons are back and they've won.

One thing I do know about working out is that your mind can take you farther than your body thinks it can go. This kind of mental endurance is what comes over you when you're training for a marathon. It's mile 20 and you can feel that wall creeping up on you. The body can easily surrender, but what separates you from reaching that 26.2 mile mark is the distance your mind will allow you to go. It's fact. Simple fact.

Freddy pointed it out to me. I'm in my head. I'm in my head and I just need to get out of my head. This is why I'm struggling in class right now. I'm in my head.

While I'm not a competitive person, I can't help but notice that I'm coming in close to last all the time. Other folks in the class are getting better and better while I'm just slipping. I don't expect to be better than anyone else, but I can't help but notice that I'm slipping with nothing to hold on to.

UGH! It's me. I'm in my head.

I'm in my head.

OWMA W.O.T.D.

Instructor: Freddy

Warm-Up
Run 400 meters
100 punches
100 jump rope turns
Repeat sequence 4 times

Tabata Luv! (and some other stuff)
50 jumping pull-ups*
Wall ball abs tabata
50 ball push-ups
Bottom to bottom tabata squats (20 seconds of squats; 10 second holding squat)
(A tabata is 8 rounds of: 20 seconds of work, 10 second rest)

OWMA Quotable Quote
"I can feel that chile verde from last night coming up."
- said by Marietta

*Note: I did 30 jumping pull-ups. I stayed after class to walk on the treadmill for 20 minutes, do my missing 20 jumping pull-ups, and stretch.

P.O.T.D.: Cool Runnings Part II

Nikko and Bren posing in front of the infamous bobsled. Yes... the store actually sells the dredded hats and allows you to photograph in them.


Although Bren has no idea what it means to look stoned, I think he does a pretty good job here. (FYI: I did not tell him to "look stoned," that was the face he gave me and I clicked. Check out Nikko fixing Bren's locks. Such a good older brother!)