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

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