CrossFit One World W.O.T.D.

Warm-up
100 calorie row (this sucked! especially if you're short)
THREE rounds of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back Extensions
Push-ups
Dips

WOD
Using the same set of dumbbells for both exercises, complete as many rounds as you can in 20 minutes of:

20 dumbbell thrusters
10 dumbbell lunge steps

Note: I used 8# dumbbells. Though it was really light compared to the other CrossFitters, I refuse to feel like a failure. My workout. My choice of weight. Hmph! I did 8 rounds plus 20 thrusters.

OWMA Quotable Quote
Joanne: Are you talking shit to me?
Roman: (confused, yet grinning)
Freddy: Dude, I wouldn't mess with her!

OWMA Bonus Quotable Quote
Freddy: There's beer here if anyone want it. Take as much as you want!
Note: WOD now, beer later!

sweet tooth.

I found this on yahoo news and thought it would be a great way to remind myself (and others) to think twice about taking on a dessert alone. Holy s**t! Who would have known all these desserts would carry a whole day's worth of calories! Stick to the pudding cups, I tell ya. Stick to the pudding cups!

SCARY-SWEET! HG's Restaurant Dessert SHOCKERS (and AWESOME Alternatives!)
Posted Tue, Jun 12, 2007, 6:00 am PDT
It's no secret that these decadent desserts are high in calories and fat, but even WE were appalled by the horrifying stats on these terrifying treats. No worries -- we've got some guilt-free alternatives, too. Check it out...

Chili's - Chocolate Chip Paradise Pie
(1,600 calories, 78g fat, 950mg sodium, 215g carbs, 6g fiber, 19g protein)

We're not gonna lie: This buttery, sweet, multi-layered bar topped with vanilla ice cream and more tastes insanely good. But even if you split it with a pal, you're still gonna be inhaling 800 calories and nearly 40 grams of fat! Yikes! If you've gotta have a sweet fix while chillin' at Chili's, order a side of their gooey and dessert-y Cinnamon Apples (210 calories, 8g fat). Just a fun little tip from HG... Wheeee!

HG Makeover! - Choco Chip Cookie Dough PB Sundae Supreme
(230 calories, 5.5g fat, 265mg sodium, 38g carbs, 6g fiber, 23g sugars, 5g protein)

Simply heat a Fudgy Peanut Butter Chip VitaTop (click here for more details on that) and top it off with a half-cup scoop of Dreyer's/Edy's Loaded Chocolate Chip Cookie Dough Ice Cream. Our version is so freakishly indulgent, your mouth may not believe it's guilt-free (but it SO is)!


Romano's Macaroni Grill - New York Cheesecake w/ Caramel Fudge Sauce
(1,610 calories, 96g fat, 960mg sodium, 169g carbs, 1g fiber, 21g protein)

We're not sure what's scarier: the ridiculously high fat and calorie counts on this dessert or the fact that 630 of those calories and 27 of those fat grams come from the sauce alone!!! Either way, ordering this dessert at Macaroni Grill would be a big fat mistake.

HG Swap! - Smart Ones New York Style Cheesecake
(150 calories, 5g fat, 140mg sodium, 21g carbs, <1g fiber, 17g sugars, 5g protein)

In less time than it would take to wait for your dessert to arrive at your table, you could head home and be sitting down to this very good version of NY-style cheesecake! It's got a thick swirl of sweet black cherry sauce already in it, so no need to top with a crazy high-cal sauce like M-Grill does. Find it in the freezer aisle of most markets. (Pssst -- you could eat TEN of these guilt-free desserts and still take in less calories than you would with Macaroni Grill's dessert -- but please don't do that either!!!)


P.F. Chang's - Great Wall of Chocolate
(2,240 calories, 89g fat, 376g carbs, 20g protein)

Okay, we're sure this dessert is meant to be shared. But it'd take a whole team of fork-wielding friends to justify ordering this thing! So unless you're dining at Chang's with, literally, a dozen of your closest pals, do NOT cave to this weighty wall of fatty calories.

HG Tip! Order the Flourless Chocolate Dome (570 calories, 26g fat) instead, and ask for an extra side of the fresh berries it comes served with. Then feed a chocolate craving with a few bites of the Dome (let your table-mates inhale the rest!), and fill up on the sweet berries.


Denny's - Oreo Blender Blaster
(895 calories, 46g fat, 280mg sodium, 112g carbs, 2g fiber, 16g protein)

Scary Dessert Shocker #101: Things you sip can have as many or more calories than things that require chewing. In fact, this shake has more calories than a plateful of 15 individual Oreo cookies. Don't be fooled by this shake mistake -- it's one of the worst desserts on the Denny's menu.

HG Makeover! - Cookie-rific Ice Cream Freeze!
(158 calories, 4g fat, 213mg sodium, 24g carbs, 0.5g fiber, 15g sugars, 6g protein)

Wowowow is this a good one! It's packed with real Oreo goodness and creamy vanilla flavor for a mere fraction of the fat and calories in the Denny's version. Just dissolve 1 tsp. of Coffee-mate Fat Free French Vanilla powder into a quarter-cup of water. Then place in a blender with the following ingredients: 1/4 cup Dreyer's/Edy's Slow Churned Light Vanilla Ice Cream, 5 ounces 8th Continent Light Vanilla Soymilk, 1/2 a pack of 100 Calorie Packs Oreo Thin Crisps, 2 no-calorie sweetener packets, and 1 cup ice. Blend on high speed for about a minute, or until well mixed. Pour and enjoy, guilt-free!


Johnny Rocket's - Apple Pie a la Mode
(1,190 calories, 75g fat, 875mg sodium, 114g carbs, 6g fiber, 108g sugars, 12g protein)

Don't think for one second that an after-meal menu option with fruit in the title makes it some sort of sensible dessert. This slice of apple pie a la mode is loaded with calories, fat, carbs, sugars -- the whole nine yards! So not worth it, people!

HG's Makeover - Amy's a la Mode
(Approx. 300 calories, 8g fat, 185mg sodium, 53g carbs, 2.5g fiber, 18g sugars, 4g protein)

Heat up one serving (half of the pie, which feels like so much more than a slice!) of Amy's Apple Pie. Then top with a scoop of fat-free vanilla ice cream and you're good to go. Woohoo!


On The Border - Border Brownie Sundae
(1,380 calories, 80g fat, 450mg sodium, 163g carbs, 8g fiber, 17g protein)

Yikes! This On The Border brownie is more than borderline bad -- it's a full-on disaster! Sure a warm brownie topped with ice cream and fudge is enticing, but you could get your fix at home for TWENTY TIMES LESS FAT! Trust us on this one; it's worth the wait.

HG Swap! - Smart Ones Brownie A La Mode
(200 calories, 4g fat, 160mg sodium, 36g carbs, 3g fiber, 21g sugars, 5g protein)

This freezer-aisle favorite is the real deal. And even if you ate SIX of these desserts (again, DO NOT DO THIS!), you'd still be taking in fewer calories and less than a THIRD of the fat in OTB's version. That's NUTTY!

Romano's Macaroni Grill - Tiramisu
(1,000 calories, 64g fat, 160mg sodium, 89g carbs, 1g fiber, 12g protein)

Apparently Romano's lowered the stats on their terrifying tiramisu since we last outed it as an atrocious option when eating out. But it's gonna take a lot more work before we'll consider this one safe to inhale -- it's still loaded with calories in the quadruple digits and more than 60 fat grams!

HG Makeover - Tremendous Tiramisu!
(260 calories, 5.5g fat, 133mg sodium, 42g carbs, 2g fiber, 27g sugars, 9g protein)

This humungous dessert do-over is so crazy-good, you may not be able to handle it.

CrossFit One World W.O.T.D.

Warm-up
Run 400 meters
Three rounds of 10 reps each:
Samson Stretch
Shoulder rolls
Overhead squats
Sit-ups
Back extensions
Pull-ups
Dips

WOD
Complete 10 rounds for time of:
250m Row
5 push press (45#)

OWMA Quotable Quote
Nick: In Holland, do they speak Hollandaise?
Freddy: Yeah. And it's saucy!
Nick: Seriously, what do they speak in Holland?
Joanne: I think they speak Danish... and it's totally sweet!

CrossFit One World W.O.T.D.

Warm-up
N/A

WOD
Complete as many rounds as you can in 20 minutes of:
5 modified handstand push-ups
15 parallette bar dips
15 band assisted pull-ups
(Note: I didn't have a timer, so I did six rounds)

And then....
25 GHD sit-ups
25 Back extensions
25 Abmat sit-ups
25 Good mornings
100 twists

And then....again!
(Note: I did this because I wanted to make up for the WOD I missed the day before. The version I did was modified.)
Four rounds of:
50 squats
50 15# push press


OWMA Quotable Quote
"I get wood every time!"
- Freddy on watching the female CrossFitters doing the modified handstand push-up

CrossFit One World W.O.T.D.

Warm-up
Row 500 meters
Three rounds of 10 reps:
Samson stretch
Medicine ball deadlift 6#
Medicine ball shrug 6#
Medicine ball drop 6#
Sit-ups
Supermans

WOD
Complete 4 rounds for time of:
15 medball clean and jerks
15 wall balls
15 tuck jumps

OWMA Quotable Quote
"It's a fuckin' warm-up!"
- Laura commenting on Justin breaking his PR on the 500 meter row

CrossFit One World W.O.T.D.

Note: I've been a bad girl and haven't been posting my workouts. It's not that I haven't been doing my share of CrossFit. I just haven't been recording times and things. I'll be better at posting the workouts, though.


Warm-up
Row 1000 meters
Three rounds of 10 reps:
Samson stretch
Shoulder Rolls
Overhead Squats
Sit-ups
Back Extensions
(and something else I forgot)

WOD: "Running Cindy"
Complete as many rounds in 20 minutes as you can of:
Run 200m
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats

OWMA Quotable Quote
"Did you see what happened to my finger?"
- said by Joanne to Freddy while holding up her middle fingers

CrossFit One World W.O.T.D.

Warm-up
N/A

WOD
Complete the following for time:
Run 800m
25 Abmat sit-ups
Row 800m
25 Abmat sit-ups
Run 600m
25 Abmat sit-ups
Row 600m
25 Abmat sit-up
Run 400m
25 Abmat sit-ups
Row 400m
25 Abmat sit-ups
Run 200m
25 Abmat sit-ups
Row 200m
25 Abmat sit-ups

CrossFit One World W.O.T.D.

Warm-up
N/A

WOD: The Filthy Fifty
Complete the following for time:
50 12" box jumps
50 jumping pull-ups
50 kettlebell swings 20#
50 walking lunge steps
50 knees to elbows
50 push press 30#
50 back extensions
50 wall ball shots (8#/10' shot)
50 push-ups
50 tuck jumps

OWMA Quotable Quote
"You're going to be the first on the box jump hall of fame"
- Freddy turning my box jump fall into an event

dance alternatives.

For the past few months I have been taking a cardio belly dancing class at the gym. This past Friday, much to my dismay, I discovered that my belly dancing class was cut. ca-put. nada. o-v-e-r. They didn’t even give us a few week’s notice. The class was up and running the week before and this past Friday, it was no longer in existence. To add insult to injury, all the cardio and fitness classes were cut from 60 minutes to 45 minutes. How the hell am I supposed to get my yoga on in 45 minutes?! What the fuck is up with that Bally Total Fitness?! Naturally, I wrote a very strongly worded letter to the powers-that-be. Of course, they’ll never read it and they won’t give a shit. But at least I said my piece.

In other news last week, my dear friend Ana celebrated her 31st birthday last Thursday. For those of you who don’t know her, I’ve known Ana since high school! We were on yearbook staff together and ended up going to UCSB together. We even lived together while in college. Yeah. Those were the days when our household would get up early on Saturday morning to clean the house. Those were also the days I would cook and pack lunches for my housemates during finals week. Boy were we nerds!


This was taken during my 31st birthday at Zebulon.

Anyway… to help Ana celebrate the big 3-1, some friends of hers set up a gathering at Maxwell’s in Oakland. Thursday nights is salsa night. They offer free lessons from 8-9pm and then it’s live band and DJ for the rest of the night. My roomie Jen and I didn’t stroll in til about 10pm, so we missed the lessons. But it was nice sitting back, having a drink and watching other people dance. Though I love to dance, I have no idea how to salsa and realized that I am in need of some salsa basics. A really nice guy named Saddiq (not sure how spell his name, but this is how is sounded) took pity on my poor soul and brought me to the floor for a song. According to Saddiq, anyone can dance the merengue, so when they played some merengue, he dragged my pitiful ass on the dance floor. It was pretty easy and I thought I caught on pretty nicely… until my big mouth had to say, “You’re not gonna spin me around, are you?” Saddiq’s reply? “Oh yes I am!” Cest la vie. All I could do was twirl in my merengue best and hope for the end of the song. I think I laughed hysterically more than I twirled. Thank heaven he was a good sport!

Anyway… with the cancellation of my belly dancing class and my sudden curiosity for salsa dancing, I decided to sign up for lessons at the Silliman Center near my sister’s house. Yup. That’s my personal summer indulgence. I’ve decided to trade my horrible eating out tendencies in exchange for some dance lessons. $71 later, I have six weeks (4 salsa sessions and 6 belly dance sessions) worth of dance lessons. I figure that’s a pretty good price considering dance studios cost a fortune (if you think I’m getting ripped off, you’ll let me know, right?). Letting go of my eating out habits suck, but it’s forcing me to save money, cook more and pack my food, which is nice. It’s also teaching me the difference between social eating and eating for fuel. It’s a slow process, but I’m still learning.

A small portion of my day today was devoted to mapping out my new dance schedule, which officially starts in July when I get back from Calgary. In the meantime, I’m doing 4 weeks worth of drop-in belly dance classes. Dolian (my teacher at the gym) will also teach these classes, so I should be right at home. The exciting part is that I get to learn how to use zils (finger cymbals)! heh!

I also mapped out my workout schedule and I’ve decided that I’d like to get back into the CrossFit swing, but I’m just going to do it much less – around three times a week as opposed to 4-5 times a week. I think my body just isn’t feeling it anymore. But I need the strength and conditioning. Oh well… I’m also back to spinning and will try to throw some fight classes in the mix.

I’m trying to get healthy again. Wish me luck!

hating my body.

i've been hating my body a lot lately. i haven't been working out they way i usually do. these days, i'm lucky to get to the gym three days a week. such a shame because i really could lose some weight! plus, this is the season to get healthy because the weather is is beautiful!

i think i'm just getting really frustrated with the CrossFit system. the workouts have been getting tougher, which i don't mind. however, they've been so out of touch and pointless for me lately. do i really want to row 500 meters 5 times in a row?! err. um. not really. also, i'm just coming to terms with the fact that there are certain olympic-style weightlifting movements that i just don't want to do. that's right. don't want to. not can't do, but don't want to do. i'm losing my workout edge and it sucks. and when i don't work out, my body is out of whack. i can't even get up in the morning because i really have no reason to. UGH!

i hate my body. i hate these workouts. i really need to get in to something new. UGH.

CrossFit One World W.O.T.D.

Warm-up
N/A

WOD
Complete the following for time:
Row 500m
21 kettlebell swings (M:35#/W:25#)
21 knees to elbows
Row 750m
15 kettlebell swings
15 knees to elbows
Row 1000m
9 kettlebell swings
9 knees to elbows

CrossFit One World W.O.T.D.

Warm-up
N/A

WOD
Complete four rounds for time of:
Run 400m
20 medicine ball 10' wall throws (20 each arm)
20 d-ball slams

the scouts are calling....

[updated to include full story]

My sister sent me this story about my nephew. The Scouting News, an online hockey magazine posted a story about Nikko. You have to subscribe to get the full story, but here it is via some magic resources!

Theo Tydingco
Can Tydingco beat the small defenseman odds?
Santa Clara Blackhawks BAA 1993 born defenseman Theo Tydingco has the tools NCAA and WHL scouts want. He is well schooled fundamentally solid defenseman who is described by scouts as a winner on and off the ice. There is only one weakness to the youngster’s game. Size. Will it prevent him from bigger and better things at the next level of hockey?

"Played this year for Santa Clara Blackhawks BAA team prior year SCBH PWAA team that won nationals," says one reliable source. "In peewee he was the best defenseman in California no contest."

This year the competition caught up with the youngster a bit.

"This year he was solid but he is medium in size (5'7" tops)," says the source who hopes the youngster grows.

Tydingco does have a lot of great tools.

"He is a fast skater, smart player, good hands, good shot and dangerous on the ice because he sees the ice very well," says the source. "Definitely will be a force this year at BAAA. Best defenseman in NORCAL in my opinion and probably top five in the state."

Tydingco comes from an excellent hockey family.

His father is described as a hockey fanatic who is easy to deal with off the ice.


This is a photo of Nikko when he turned the big 1-4.

The story cracks me up because Nikko is 5'7" with his skates on. But yes, we hope he grows too. In case you're wondering, Nikko just made it to the next round for a USA selects team. He goes to New York for those tryouts. The family is still exploring their hockey options for next year because as the article says, he is entering the next phase of competition. He starts high school in the fall and from what I gather, it's a whole new ball (or shall I say puck) game.

Outside of his hockey life, Nikko is a 4.0 student. He still enjoys coming home to eat rice and longanisa, listens to the Rex Navarette CDs I gave him, and looks forward to halo-halo in the summer (no, the ice shavings are not from the rink - ew!) and his auntie Joy's shrimp patties!

i deserve an award....

There should be some kind of award for people like me. Only a damn genius like myself can manage to sprain her ankles not once, not twice, but THREE TIMES in less than one year. The first happened last August when I was walking out of my favorite restaurant, Semo Sushi. There is a weird dip right outside their door, which they tried to cover up with a carpet. But my shoe and my feet's tendency to over pronate caught the bad end of the dip and I fell down and sprained my ankle. This was a really bad sprain that put me out for over a month.

The second happened in February, right before Valentine's Day. Finally, yesterday was the third time I sprained my ankle. I was working in San Francisco and as I was crossing the street, my shoe caught the bad end of a pothole of sorts and BAM! I landed flat on my ass in the middle of downtown San Francisco (right in front of the fcuk store. fcuk is right!). Did anyone bother to stop and see if I was okay? Absolutely not. Fcukin' San Francisco! Oddly enough, I wasn't embarrassed. I was angry because its my THIRD ankle sprain in NINE months! What the hell is this? What do the ankle gods have against me?! And why do they always strike when I'm ready to go full throttle on my workouts?! UGH! (Note: This time I sprained my left ankle. At least the ankle gods are kind enough to have these sprains alternate: left ankle, right ankle, left ankle.)

My chriropractor suggested I do a shoe check. Since I'm an over pronator, I have to check the wear and tear on my shoes because the outside soles tend to wear out pretty quickly. When that happens, my ankles are more prone to turn in and BAM! I fall on my ass and sprain my ankles. I'm going to finish my shoe check tonight. I already had to throw away my favorite slippers (because they were worn way way down). Plus, I invested in a pair of casual tennies to help me recover. My right ankle (from the February sprain) isn't 100%. I'm used to being really fexible, and (now) with both ankles recovering, the fexibility issues are really getting to me. Anyway....

It's no secret that I've been slacking on my training. With Gladys in town and the various get-togethers and catching up sessions, I tend to get lazy and completely slack on my workouts. So I've been lazy for the past two weeks. But last Friday I mapped out my workouts and have been mapping out my meal plans and actually cooking. I'm realizing that I need to take my health seriously and stop making lame excuses. Small steps are better than no steps.

So I was completely psyched about training on Monday. But Sunday's fall screwed that up. On the bright side, I can walk and the sprain isn't as bad as the previous two. There's minor swelling and pain. I should be up and running (or more appropriately, walking) by Wednesday. I thought I'd push it by taking a walk today, but common sense set in and I realized that it's better to rest for two days than be out for a month because I was being stupid. So anyway....

Yes, there should be an award for people like me.

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Three sets of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
GHD sit-ups
GHD back extensions
Jumping pull-ups
Dips

WOD
Run 400m
20 deadlifts 85#
Run 400m
20 hang power cleans 55#
Run 400m
20 push jerks 55#
Run 400m

Joanne's final time: N/A

OWMA Quotable Quote
"I'm having one of those days."
- Freddy explaining why he needed to indulge in the red cup's magic elixir. Yeah, you know what I'm talking about!

CrossFit One World W.O.T.D.

Warm-up
Row 500 meters
Run 400 meters
Jump rope 5 minutes

WOD: The Filthy Fifty
Complete the following for time:
50 box jumps 14"
50 jumping pull-ups
50 kettlebell swings 20#
50 walking lunge steps
50 knees to elbows
50 push press 30#
50 back extensions (on GHD)
50 wall ball shots (8# ball/10' shot)
50 push-ups (I passed on the burpees)
50 tuck jumps

Joanne's final time: N/A

OWMA Quotable Quote
"I'm just gonna keep my dirty comments to myself."
- Joanne resisting the temptation to butt in to Laura and Nick's conversation (bites tongue hard!)

OWMA Bonus Thought of the Day
"Freddy needs to learn how to spell D-E-F-I-N-I-T-E-L-Y"
- Joanne (with lots of love)

sore.

I'm all kinds of sore today. I just got back from New York and the last time I exercised was last week Tuesday. My first day back to working out was yesterday. In short, I missed a week of training. I meant to train in New York, but I got sick. Sad, because I hear the hotel had a cool fitness center, complete with individual TV monitors on all the running machines.

So I did a CrossFit workout, along with one of James's classes. Now I'm totally sore. I could barely make it through my yoga class today. I kept sweating through it. Oh well. It's over now.

Currently, I'm trying to figure out my relationship with CrossFIt. I like it as a workout system, but I'm finding that I'm screwing up on form in the name of making a better time. I think for the next few weeks I'm going to just run through the workouts without a timeclock. It's hard to not get swept up in the competition of it all. Lately, all the CrossFit newbies have been ultra-fit, making classes ultra-competitive. Not quite healthy for my already low self-esteem. But like the J-Ro I am, I'll just keep moving on.

But right now I'm sore. All kinds of sore today.

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