CrossFit One World W.O.T.D.

Warm-up
FIVE rounds of:
Run 100 meters
5 sprawls
Samson stretch
30 second cobra
30 second bent over stretch

WOD: The Crossfit One World Circle of Death
Complete the following circuit TWICE for time. You may start at any exercise, but you must follow the prescribed order.

Row 500m
20 kettlebell swings 20#
20 band assisted pull-ups
20 push-ups (on knees)
20 knees to elbows (on back)
20 wall balls 10#
20 d-ball slams 12#
20 GHD back extensions

Joanne's final time - 26:37

Notes (to myself) about this workout:
This was a tough workout. I wasn't even going to go. However, I missed my spin class because 5:30am is just too freakin' early. It used to start at 5:45 am, but those 15 minutes really make a difference! Anway... Instead of being a lazy ass, I decided to get my ass up and get to the WOD. This is my fourth WOD this week. I realize that there was a time when I went as often as 4-5 times a week! The past year I've been nothing but a lazy ass. It's true. CrossFit is a great workout system because it covers so many bases. It's also great for cross-training if you're training in a particular sport. Nikko can attest to this.

Anyway... I've decided to try to commit to 3-4 CrossFit workouts a week. If I do anything, it's CrossFit with my yoga and dance. To me, that's a balanced routine.

Again, the workout was tough, but I think I can push certain areas like: kettle bells (I'll try 25# next time) and wall balls (I'll try 12" next time). At some point, I need to try full plank push-ups and as I said this week, get better at the pull-ups. Right now, I've got that CrossFit soreness. UGH!


OWMA Quotable Quote
"This CAN'T be good for you!"
- newbie Shawn complaining about the workout

CrossFit One World W.O.T.D.

Warm-up
1000 meter row
THREE rounds of:
Samson Stretch
10 Shoulder rolls
10 Shoulder presses
10 Push presses
10 Medicine ball deadlifts (6#)
10 Medicine ball sit-ups (6#)
10 Supermans

WOD
Complete five rounds for time of:
Run 200m
10 25# push press
40 mountain climbers
25 Abmat sit-ups

Joanne's final time - 20:27
Theo's final time - 13:38 (12# dumb bells)
Marc's final time - 15:41 (12# dumb bells)

Notes (to myself) about this workout:
This was one of those workouts where I wished I did no time clock because I wanted to push the weight and work on form. The site prescribed 25# dumb bells for women. I used the bar because (1) I don't like using dumb bells and (2) there weren't enough dumb bells to go around. It would have been better if I did a 45# or 50# bar. There were only 10 reps, so I think I really could have pushed it, adding a few minutes to my final time, which is not a big deal.

Ideally, I like to take at least 25 minutes to finish the WOD. If the WOD is easier, I like to take time to work on pushing weight and focusing on form. It's just hard to do that when everyone else is speeding through the workout. I just need to remember this for the future.

I took Nikko and Marc to the workout. I was glad to see Marc there because his first WOD devastated him. They both did great. This WOD gave Nikko a sense of what kind of weight he can push. I get the feeling that he likes the workouts more and more as he does them.


OWMA Quotable Quote
"The size of the ball doesn't matter."
- Freddy

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE Rounds of:
Samson Stretch
10 Shoulder rolls
10 Overhead squats
10 GHD sit-ups
10 GHD back extensions
10 Dips

WOD
Complete as many rounds as you can in 20 minutes of:
5 band assisted pull-ups
10 push-ups (on knees)
15 squats

Joanne's final count - 13 rounds + up to 6 push-ups
Nikko's final count - 16 rounds (as RX'd with full pull-ups and push-ups)
Margaret's final count - 10 rounds + up to 4 squats (modified with jumping pull-ups)

Notes (to myself) about this workout:
I'm proud of my performance today. I definitely need to work on those band assisted pull-ups. I'm having a hard time getting my chin over the bar. This just tells me that I need to develop my upper body strength. At some point I need to practice doing full plank push-ups. This will happen when I get back on a more consistent CrossFit groove. According to my site, I've done this workout at least twice before. Both times I did it with jumping pull-ups which go a little faster than the band assisted pull-ups. Today's performance is the most I've completed. Though I felt winded afterwards, during the workout I didn't take too many breaks, which is a good sign :)

Today I brought Nikko and Margaret to the workout. They both did great! It gave Nikko the chance to work on his pull-ups, which is what he's been wanting to do. Margaret really pulled through and I'm hoping this gets her out of the workout funk she says she's been in.

OWMA Quotable Quote
"F--k you, Joanne!"
- Margaret realizes who she should really be mad at!

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE rounds of:
Samson Stretch
10 Shoulder press
10 Shoulder rolls
10 Overhead Squats
10 Sit-ups
!0 Back Extensions
10 Push-ups

WOD: "Nancy"
Complete five rounds for time of:
Run 400m
15 overhead squats 35#

Joanne's final time - No time recorded.

Notes (to myself) about this workout:
As with all CrossFit workouts, this one was difficult. I thought that the 35# weight was good enough for me. This workout taught me the importance of form. Jolie warned that my shoulders may be sore the next day because I kept leaning forward. In fact, during the second round, I unexpectedly dropped the weight because of bad form. I didn't want to decrease the weight because I knew it was heavy enough. For next time, I know that I need to be better at keeping my back arched and sticking my butt out more. This will help me avoid leaning forward. Also, I need to keep my arms wide and try to grip with my four fingers over the thumb for better stability. Keeping a relaxed grip is also important because my fingers were a little numb from by death grip!

For this workout, I had the pleasure of bringing Margaret with me. She did great, finishing an entire round ahead of me. She modified by using a 4# ball and squatting on a red box. No time was recorded for Margaret. Congrats to Margaret for surviving the workout and for saying her infamous words to Freddy :) Yea!

OWMA Quotable Quote
"F--k you Freddy!"
- Margaret claims that one of the reasons why she wanted to check out CrossFit at One World is to have the right to say "F--k you Freddy!" I'm glad her dream came true yesterday. Freddy's response? "Damn! You are Joanne's friend!"

The Five Absolute Worst Foods You Can Eat

I received this in an email from my chiropractor. This is good advice. Also, just to remind you all, I am ONE WEEK away from accomplishing my 30 day challenge of NO FRIED FOOD! Woo hoo! Though the information below should be a warning to me about pigging out on the fried food, I'm going to have to announce that on September 17th, and possibly the 18th, I'm going to have to go on a fried food binge. I can't even begin to tell you how hard 30 days without fried food has been. (It's actually been longer because remember the two weeks before I failed and had to start over? UGH!) Anyway... cheers to health and less fried food in our systems!



The Five Absolute Worst Foods You Can Eat
There are no "bad" foods, right? Only food you should eat in moderation? Well, not really. The following foods are so bad for your body that I really can’t see any reason to eat them. Not only do they have zero nutritional value, but they also give your body a healthy dose of toxins, which should make the idea of eating them really hard to swallow.

Doughnuts
Doughnuts are fried, full of sugar and white flour and most all varieties contain trans fat. Store-bought doughnuts are made up of about 35 percent to 40 percent trans fat.

An average doughnut will give you about 200 to 300 calories, mostly from sugar, and few other nutrients.

It’s too bad that Americans view doughnuts as a breakfast food as, nutritionally speaking, eating a doughnut is one of the worst ways to start off your day. It will throw off your blood sugar and won't stay with you so you'll be hungry again soon. You are better off eating no breakfast at all.

Soda
One can of soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colors and sulphites. I can't think of any good reason to ever have it. The diet varieties are also problematic as they are filled with harmful artificial sweeteners like aspartame.

Studies have linked soda to osteoporosis, obesity, tooth decay and heart disease, yet the average American drinks an estimated 56 gallons of soft drinks each year. Plus, drinking all that sugar will likely suppress your appetite for healthy foods, which pave the way for nutrient deficiencies.

Soft drink consumption among children has almost doubled in the United States over the last decade, which is not surprising considering that most school hallways are lined with soda-filled vending machines.

Schools often make marketing deals with leading soft drink companies such as Coca-Cola from which they receive commissions--based on a percentage of sales at each school--and sometimes a lump-sum payment, in exchange for their students’ health. School vending machines can increase the consumption of sweetened beverages by up to 50 or more cans of soda per student per year.

If you routinely drink soda--regular or diet--eliminating it from your diet is one of the simplest and most profound health improvements you can make.

French Fries (and Nearly All Commercially Fried Foods)
Potatoes are bad enough when consumed in their raw state, as their simple sugars are rapidly converted to glucose that raises insulin levels and can devastate your health. But when they are cooked in trans fat at high temperatures, all sorts of interesting and very unpleasant things occur.

Anything that is fried, even vegetables, has the issue of trans fat and the potent cancer-causing substance acrylamide.

Foods that are fried in vegetable oils like canola, soybean, safflower, corn, and other seed and nut oils are particularly problematic. These polyunsaturated fats easily become rancid when exposed to oxygen and produce large amounts of damaging free radicals in the body. They are also very susceptible to heat-induced damage from cooking. What is not commonly known is that these oils can actually cause aging, clotting, inflammation, cancer and weight gain. You can read the article "Secrets of the Edible Oil Industry" for more information.

It is theoretically possible to create a more "healthy" French fry if you cook it in a healthy fat like virgin coconut oil. Due to its high saturated fat content, coconut oil is extremely stable and is not damaged by the high temperatures of cooking. This is why coconut oil should be the only oil you use to cook with.

I am fond of telling patients that one French fry is worse for your health than one cigarette, so you may want to consider this before you order your next ‘Biggie’ order.

Chips
Most commercial chips, and this includes corn chips, potato chips, tortilla chips, you name it, are high in trans fat. Fortunately, some companies have caught on to the recent media blitz about the dangers of trans fat and have started to produce chips without trans fat.

However, the high temperatures used to cook them will potentially cause the formation of carcinogenic substances like acrylamide, and this risk remains even if the trans fat is removed.

Fried Non-Fish Seafood
This category represents the culmination of non-healthy aspects of food. Fried shrimp, clams, oysters, lobsters, and so on have all the issues of trans fat and acrylamide mentioned above, plus an added risk of mercury.

Seafood is loaded with toxic mercury and shellfish like shrimp and lobsters can be contaminated with parasites and resistant viruses that may not even be killed with high heat. These creatures, considered scavenger animals, consume foods that may be harmful for you.

Eating these foods gives you a quadruple dose of toxins--trans fat, acrylamide, mercury and possibly parasites or viruses--with every bite.

If you have a taste for seafood, there’s an easy solution. It’s best to avoid your local fish fry and try the only fish I now eat--the delicious wild red Alaskan salmon that was proven through independent lab testing to be free of harmful levels of mercury and other contaminants.

blasphemy.

On Friday after my yoga-belly dance routine, I stayed after to chat with some of the gals there. One of the gals (she's one of the best dancers in the room; though green with envy, I can give props when deserved) mentioned that she was going to do the Nike Women's Marathon in SF. I was hoping to sign up for the half this year, but I didn't because I stupidly thought I was going to be in the Philippines. (Yeah. Long story. If you're that curious, write me and I'll tell you the uninteresting details!) Anyway... I asked the gal how her training was going, and she said that she's been training since May. I asked her what her mileage was so far and she said that she hasn't run more than 5 miles.

5 miles?! Does she not realize that a MARATHON is 26.2 MILES?! It's over a month away and she hasn't run over 5 MILES at a time so far?! Is she f---in' CRAZY?!

This conversation sparked the rant that is about to come up. To her credit, I don't know what the gal's situation or circumstance is. Therefore, I will preface this rant by mentioning that what I say may not be fair. Oh well...

I'm irritated by her training because she seemed to be so dismissive of what a marathon is. For your information, it's 26.2 miles of blissful hell. Ya feel me folks?! Also, the glory of training for a marathon - your first one at that - is the training process, not the marathon itself. In fact, the actual race is like the cherry on a sundae. You've already gone through the good stuff. All that's left is that one last cherry. So I feel sorry for the gal. But more so, her approach simply irritates me. A marathon is a bonafide sport. To me, when you commit to a race, you have to respect it. You have to honor the sport, commit to the training, and simply do it. Even Lance Armstrong trained for his marathon. And this gal thinks she doesn't have to? Where the hell do people come off?!

To me, it's not a matter of winning, it's a matter of honoring and respecting the sport, that's all. So her leisurely 5 mile runs and her leaning on the hope that (1) the organizers will let her do the half marathon instead of the full marathon (2) that she's in shape, so a marathon isn't that big a deal, truly bothers me. It insults me as a former marathoner and fathlete. Plus, she thinks she can go down to a half marathon with her 5 mile training. Hello! It's still a f---in' sport! There's still a huge distance between 5 miles and 13.1 miles! In our conversation, she seemed to be under the impression that the pace you start with is going to be the same pace you have throughout the race. Hello?! At some point, your body loses its energy and stamina, so your starting pace is usually slower than your end pace (the exceptions are the elite athletes). Some folks just don't get it. Such blasphemy and disrespect. UGH!

This is obviously a lost cause and a waste of my energy. However, it's hitting me that the reason why this conversation really bothered me is that (much to the dismay of "true" athletes) I consider myself an athlete. To me, being an athlete is a state of mind and body. I workout on a regular basis. Though I don't specialize in any particular sport, I respect the sports that I do engage in - be it CrossFit, spinning, yoga, dance, running, martial arts... I respect those sports and the role I play in those sports. Exercise is a part of my everyday lifestyle. That my body is still soft has nothing to do with me being an athlete. At the end of the day, I consider myself an athlete. This is why this gal irks me. Anyway... end rant. Here's a treat for you.


Blast from the Past: Can you believe it's been two years since the marathon?! This is me with coach Rex during our trial marathon in San Francisco.

jiggle.

So yesterday I was choppin' it up with some folks after yoga and belly dance. Among the list of riveting topics was running because one of the gals was going to do the Nike Women's Marathon in October.

One of the things we talked about was how running made us gain, instead of lose weight. When I did the marathon, I gained 10 pounds. Although people told me that I looked like I lost weight, the reality was I actually gained weight. I jokingly told the gals and my yoga teacher that, "Underneath all this fat is some lean mean muscle. The fat is just there so you all can feel normal."

We had a good laugh about my silly joke. But my yoga teacher chimed in and said, "It's true. I believe that about you, Joanne." Huh? She continued, "Yes, when I see you dance, I'm always expecting to see more jiggling from you. But I don't see as much flesh moving. It tells me that you have a really solid build underneath."

Yeah. I know this is a really odd thing to share. But my yoga/belly dance teacher's comments were striking to me in a few ways. (1) She paid more attention to my body than I thought she did. (2) She understood and saw my body in ways that even I don't see it. This is what I appreciate about her.

So yes. Though I bitch and moan about my fleshy body all the time. I'm glad to know that someone thinks that I'm not nearly as fleshy as I think I am. Make sense? Hmph.

CrossFit One World W.O.T.D.

Warm-up
5 Rounds of:
Run 100 meters
5 burpees
Samson Stretch
30 second bar hang
30 second bent over hang

WOD: Row, Row, Row from hell...
Row 500m for total calories burned five times. Rest no more than three minutes between attempts. Post total calories burned for all five rows to comments.

Theo's Final Count - 31/32/32/32/32 Total - 159
Joanne's Final Count - 26/26/26/27/28 Total - 133

Notes (to myself) about this workout:
I had a lot of fun working out with my nephew, and wish he could train more with me. I forget how great it is to have a training partner, since I do all my workouts alone. We both agree that working out is about doing, and not about winning or beating everyone. It's great to hear that from someone who is so competitive. I brought him and Marc to last week's workout, where they had to do walking knee lunges for 400 meters. They asked me why I didn't workout with them and I said, "Because I need you two to still respect me!" Much to my surprise, Theo was happy that I worked out with him today. Good times.

It had been a while since I worked out in the afternoon and I forget how popular CrossFit has become. Also, the folks are still great! By the way... though I haven't been doing full-on burpees with the push-ups, I've been doing sprawls, which is a big thing for me because I hate those things - or anything related to burpees. Yea for me!

Finally, Freddy posted the top three male and female performers of the day. Though it didn't last long, there was a 30 minute period where I made the top 3. It was the most glorious 30 minutes of my CrossFit life. ha ha ha!


OWMA Quotable Quote
"Konichiwa Motherf---ers!"
- Joanne screaming for joy when she reached 28 calories

CrossFit One World W.O.T.D.

Warm-up
Apologies. Forgot to record.

WOD
Complete 5 rounds for time of:
Run 400m
20 d-ball slams (12# for the first 4 rounds, 8# for the last round - someone put my 12# ball away and I didn't have the time to reclaim it.)
20 knees to elbows (on the floor)

Joanne's final time - 29:46

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters

With a wooden dowel, THREE sets of:
Samson stretch
10 Shoulder rolls
5 Squats with shoulder raises
10 Shoulder presses
5 Front squats
10 Push presses
5 Overhead squats
10 Push jerks

WOD: Something a little different....
Complete five rounds for time of:
1 thruster 45#- rest 10 seconds
2 thrusters 45#- rest 10 seconds
3 thrusters 35#- rest 10 seconds
4 thrusters 35#- rest 10 seconds
5 thrusters 35#- rest 10 seconds
Row 200m

Joanne's Final Time - 18:42

Notes (to myself) about this workout: First off, a big thanks to Nick for carrying me through this workout - especially the last two rounds! It helps when someone is cheering you on as you moan and groan to the finish. I went for a 50 minute run before class and noticed that my blister from last week was acting up again. Unfortunately, it hasn't fully recovered. I think I might be taping it wrong or something. So when I realized that there was running in the original workout, I swapped the running for rowing. This made the WOD much harder because the run at least gives the upper body a break. The rowing isn't as forgiving. That's why I had to drop the weight after the second round. My upper body couldn't take the full 45#. UGH. Oh well, I still think I did okay. Plus, I think my form was better today.

OWMA Quotable Quote
"This would be a lot easier if I wasn't rowing!"
- Joanne

a bonafide running goal

Today I got to spend some time with my dear friend Jaz. We've known each other for years! Jaz is one of my dear friends from college who I wish I got to see more often. She's moving to Maui in a few weeks, so this was basically the last time I'll get to see her until I actually fly my ass out to Maui (not something I would mind, but I need to figure out how to afford this sucker!).

Anyway... we made a pact today. In 2008, Jaz and I will be running the Maui Half Marathon. Yea! This is my first bonafide running goal, which I plan on keeping. That makes the half marathon over a year away. In fact, I'm planning on doing the Maui Half followed by the Nike Women's Half (if I get to sign up for it) in San Francisco and the Rock-n-Roll Half in San Jose (should I feel up to it).

These are my goals for next year. I figure if I write them down, someone will hold me to it!

CrossFit One World W.O.T.D.

Warm-up
Run 800 meters
Practice lifts with the wooden dowel:
Deadlift
Bench press
Hang Power Clean

WOD
For time, five rounds of:
10 deadlifts 65#
10 bench press 65#
10 hang power cleans 45#
50 jump rope turns

Joanne's final time - 17:31


Notes (to myself) about this workout:
This is a slightly different version of the posted WOD. I'm not big on lifting extra heavy weights and the posted WOD suggested lifting your body weight. (Ahem. Lifting your body weight means sharing what your body weight actually is. Um. Not for me.) On days like this, I try to honor the exercises, but will modify. I did double the reps, but lighter weights. I also added the jump rope turns because I hate doing jump rope, but need the practice.

The next time I do this WOD, I have to bump up the weights on the deadlift. I think I need to go up to 95# or even 105#. I also need to bump up the bench press weights to 70# or 75#. The hang power clean weight was fine.

i want to run again.

I've decided that I want to run again. I like running. I don't love it, but I like it a lot. I want it back. I haven't run since the marathon (which was two years ago next month!) because of my blister problems. I wanted to start up again this week. Yesterday, I made sure I did a little bit of running (under 2 miles in intervals) for my CrossFit WOD. Even with body glide, I ended up blistering in my arches. This is with running for less than 2 miles!

I wanted to run today, so I used some moleskin. After 10 minutes on a machine and a little yoga (I intended to run after yoga), the moleskin fell off. I was feeling really frustrated. Even in yoga I was frustrated - all because some freakin' moleskin fell off! A friend recommended this book. She's an ultra marathoner (yeah, she does 50 and 100 mile runs) and said that it's a great source if I'm having foot problems.

I just orderd my copy and am paitently waiting for small blisters to heal. But I've decided that I want to run again. I'm going to run again. End story.

huh?!

You Are Destined to Struggle With Your Weight

Like most people, you find it a little difficult to stay at at weight you're comfortable with. If you change a few habits and make food less important, you may find the struggle hardly exists anymore.

Are You Destined To Be Overweight?

CrossFit One World W.O.T.D.

Warm-up
Run 800 meters
Stretch

Technique: Sumo deadlift hi pull-up
1) Hold stance.
2) Deadlift.
3) Deadlift shrug.
4) Sumo deadlift hi pull-up

Technique: Push jerk
1) Racked stance.
2) Shoulder press.
3) Push press.
4) Jumps (no dowel).
5) Jump arms at shoulder.
6) Jump arms overhead.
7) Push jerk.


WOD
For time, four rounds of:
Run 400 meters
10 Sumo deadlift hi pull-up 35#
10 Push press 35#
10 Push jerk 35#

Joanne's Final Time - 27:52
(Note: I did a slightly different WOD because I don't like the weight-based WODs. I did a modified version of a WOD from last week and incorporated today's lifts. Tough WOD nontheless.)

re-start

So I went 12 whole days without fried food. For me that's a HUGE thing. I broke my challenge because the night before Caroline's wedding. We were up doing last minute touches for the wedding and to help me not fall asleep, I helped myself to some chips. It wasn't a bad thing and I didn't feel guilty or anything. I did, however, take a challenge break that lasted almost a week. So my NO FRIED FOOD clause re-started on August 16th. It's a lot better this time around.

This challenge is letting me know that though I love fried food, there are a lot of other healthier options out there. At the same time, there are a lot of options that are just as bad as friend food. I find myself trying to make better food choices. Also, it's not fried food that I love so much. It's the texture of the crunch. Knowing this is making the NO FRIED FOOD clause a lot more manageable. I've decided that when this challenge is over, I would limit myself to having friend food just once a week. It's a good healthy habit to have, and still allows me to indulge in somethings I love, like tempura.

In terms of working out, this month has been a slow start. I'm averaging about 4 hours a week, which is mostly yoga and dance. For me to get healthy, I need to do things such as running, CrossFit and spinning - the real hard sweat kind of workouts. This week is treating me much better. Let's hope I can keep it up. I've been slacking on my health way too long.

I'm also trying to eat in and cook more. Challenging, but I'm slowly trying to develop better habits.

This is what the road to good health is. Starting and re-starting. It's tough. It sucks. I hate it. But I'll do it.

CrossFit One World W.O.T.D.

Warm-up
50 calorie row
THREE rounds of 10 reps each:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back Extensions
Push-ups
Dips

WOD
For time 30/20/10 reps of:
Tuck jumps
Sprawls
Dips
Band assisted pull-ups

Joanne's final time - 16:58


And then...
Two rounds with a 5# weight of:
20 GHD sit-ups
20 GHD back extensions

CrossFit One World W.O.T.D.

Warm-up
N/A

WOD

Complete the following for time:
100 squats
15 jumping pull-ups
15 dips
75 squats
30 jumping pull-ups
30 dips
50 squats
45 jumping pull-ups
45 dips
25 squats
60 jumping pull-ups
60 dips

Joanne's Final time - N/A

health check

Last night I received some semi-devastating news (devastating to me at least). I've been seeing this new doctor for diabetes, and she wants to keep a really close monitor on my numbers. My HbA1c (which measures out the average of my blood sugars for three months) was 6.9. Ideally it needs to be under 6.5, but preferibly at 6.0-6.2. 6.9 is okay, but it's the highest it's been in a long time - and that's with a higher dosage of diabetes medicine, so that was a bit of a scare for me. I really need to be more dilligent with checking my blood sugars, making sure that I don't eat too many carbs/sugars, and that I get plenty of exercise.

My cholsterol levels were a little higher than my last test, but those numbers were good. The doctor is concerned because it did go up. My cholesterol was at 170, with my HDL (the good stuff) at 63 (they recommend that this be over 40) and my LDL (the bad stuff) at 77 (as a diabetic, the LDLs need to be under 100; I take a small dosage of lipitor because even Lance Armstrong couldn't have LDLs under 100!). My triglycerides are 149 (the doctor wants this to be under 150, so this is cutting it close!).

The doctor also gave the lecture about pregnancy. Not that I'm going to be pregnant anytime soon. She said that if I don't monitor my diabetes now, if I plan on having a child, there's a high chance that the child will develop some kind of malfunction. Apparently, it's pretty common for diabetics who don't monitor their levels and are pregnant, to have children with undeveloped body parts such as the brain, liver, kidney, etc. This was a total shock to my body and gave me yet another reason to HATE it! I'm still swallowing this reality and will deal with it privately.

I spoke to my chiro practor about this. He recommended that I do a thirty day challenge for myself. He said to start with something small and simple. Name something that I will (or won't) do each day for thirty days. At the end of the thirty days, give myself a treat. So here's my first challenge to myself: NO FRIED FOOD for thirty days! This is tough because I have such a penchant for fried food, but I think I can do it. My health is worth at least that. The 1 hour deep tissue massage I promised myself is worth it too.

In the end, I just really need to get my ass in gear and get healthy. This is why today is the first day to doing all of this - slowly but surely adjusting eating habits, making sure I get at least 1 hour of good exercise Monday-Friday, and monitoring my blood sugars. It's hard and ambitous. But I just need to get through this one step at a time. Wish me luck and feel free to cheer me on along the way.

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Three sets of 10:
Samson stretch
Cobra stretch
Pull-ups
Push-ups
Sit-ups
Squats

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 (on floor)
50 push press 25#
50 supermans
50 wall ball shots 10' 8#
50 push-ups
50 high jumps

Joanne's Final time: 31:49

OWMA Quotable Quote
"Does this mean we'll have bathrooms before the second anniversary?!"
- Joanne