water

There are certain things that I'm realizing I need in life. Water is one of them. Though I'm not that great a swimmer, I'm a big fan of the ocean, beaches, lakes, and the like. In particular, I'm slowly coming to grips with my perpetual love affair with the ocean. As someone who was born and raised on Guam and then did her undergraduate degree at UCSB, I've spent a good portion of my life around water. At the very least, the sound of the water was always embedded in the background noise. These days, there's not much water (or its glorious sounds) around me. (Sorry folks. Some cheesy "sounds of the ocean" CD just doesn't cut it in my book.) So any chance I get to be around it is a real treat. I just got back from Hawai`i and photos will surface soon. For now, here's a shot of me at the Sutro Baths in San Francisco. Though bay area beaches are cold for my taste, water is water and I love it nonetheless.

Warm-up
Run 800 meters
squats
stretching
bitching and moaning at Eric just because...

CrossFit One World WOD
Complete 4 rounds for time of:
Run 400m
25 Abmat sit-ups
Row 500m

Joanne's Final Time - 27:37 (I think)

Notes (to myself) about this workout: Anytime you have a timed row in a WOD it sucks. Anytime that timed row is coupled with a run it sucks even more. I was hoping to hit under 30 minutes and I did. Wa-hoo!

island style!

I've been out of commission because I was in Hawai`i for a conference. I knew Bradass was also there at the same time vacationing with the lovely Carmela. What I didn't expect was to run into him. But here we are trotting around Hawai`i representing One World. Whaaat?!

Warm-up
Run 1.1 miles
Prep for WOD

CrossFit One World WOD

Deadlift 3/3/3/3/3

Joanne's Final Weight - 125/145/175/195/215

Notes (to myself) about this workout: I'm not a big fan of deadlifts. My max before tonight was 180# and that was a total struggle. To have a new PR on the deadlift was great! I'm also proud because Lisette, Shannon and I did it without much coaching. Cheryl T. helped us through our warm-up and I found her advice really helpful. I have to work on maintaining the lumbar curve and keeping everything nice and tight.

Big kudos to Lisette who graduated to the red bumpers and even made it to the holiday weights. Holla! And of course, there's little Shannon who I insisted do 255#. She did awesome! So proud of my gals!

Finally, a warm welcome back to Chris S. and Rita B. They've been living in Washington for the past few months but are back and here to stay. Yea!

go bears!

You can love being a Cal bear. But you don't have to LOVE being a Cal bear, ya know?! I guess I don't get the whole school pride thing because I went to UCSB for my undergrad. Our mascot was the gaucho. So in the event I ever have a kid, please know that I have no intention of naming her/him Santa or Barbara or Gaucho or South American cowboy (in case you were wondering what the hell a gaucho is). I will say that as a current UC Berkeley grad student, Cal kids are a completely different breed. They sleep, eat, live, and breathe the bear life - for life. Take for instance our very own Chong. He and Mel just had a baby boy (wa-hoo! Congrats!) and named him CALlan. His nickname is "Bear." All I have to say is Grrrah! Grrrah! This WOD's for you, baby bear! (And in the event you end up going to Stanford, just know I have no intention of holding that against you. For the record, a tree is a totally boring mascot. Most people pee on trees.)

Warm-up
Coming in late, chatting away, and only rowing 48 meters just so I could catch up with the class.
Prep for the WOD

CrossFit One World WOD: "Little Bear"
Complete the following for time. All exercises are performed with the same weight 45#:
40 deadlifts
40 hang power cleans
40 front squats
40 press, push press
40 back squats
40 press, push press
Everytime you take your hands off the bar or put the bar back on the ground (not counting the deadlifts of course), you must do 10 Abmat situps

*** What My "Little Bear" looked like with the Abmat Sit-ups ***
40 deadlifts
20 hang power cleans
* 10 Abmat situps
20 hang power cleans
* 10 Abmat situps
20 front squats
* 10 Abmat situps
20 front squats
* 10 Abmat situps
20 push press
* 10 Abmat situps
20 push press
* 10 Abmat situps
20 back squats
* 10 Abmat situps
20 back squats
* 10 Abmat situps
40 push press

Joanne's Final Time - 23:11

Notes (to myself) about this workout: Don't tell anyone this, but I was totally looking forward to this WOD. It was tough, but I like WODs like this because they're challenging and frustrating at the same time. I did it RX'd at 45#, which was tough. Everything is fine until you get to the push press. I didn't realize how weak I was with the overhead stuff. Bleh. Those sections made the squats difficult. I'm glad we had the abmat break. That was really useful and made it more manageable that the actual Bear WOD.

never trust a big gun and a smile

This was taken last week when Settie, Raz, and I went to the shooting range. Raz gave us our first gun lesson. I have to say that it was very informative and I have a tremendous amount of respect for those who have to handle guns for their profession. It's serious business! For the record, I'm totally looking forward to more practice. (Um, no one has to mention that I shot off the binder clip that held the target. Clearly, j-ro needs practice!)

So if anyone wants to go to the shooting range...

Warm-up
Row 500 meters
Stretcing

CrossFit One World WOD: Snatch Shrugs
On the 25# plate platform. Max snatch weight 5x (83#)
plus 25# 5x (108#)
plus 40# 1x (128#)

15 "intimidating" box jumps (I used the 20" box)

Joanne's Final Time - N/A

Notes (to myself) about this workout: I'm really digging the times when Angela comes to One World to host Olympic Weightlifting seminars because the Sunday oly lifting class picks up those lessons. Unfortunately, I didn't get to complete the entire WOD because my hands were hurting. There's a point where I tend to hold the bar and it pinches the skin. Though I can probably lift more than I did, I was stopped by the pinching. UGH! Today's program is probably a build-up to the actual snatch and all it's lovely variations. Bleh. Damn snatches!

The intimidating box jumps simply meant that I couldn't whimp out and do my usual 12". I started at the red box which is 18" and then moved to the unpainted box, which I think runs about 20". I did okay. As long as I'm not timed and can take some time to focus, I can jump at that height. I need to work on hip extensions and high knees.

bday WOD

This is Laura a.k.a. "Miss Sick Abs." She celebrated a birthday today by participating in her very own birthday WOD that was designed by Mr. Chong a.k.a. "I can make your WOD miserable." As you can see, it was a fantastic WOD. (insert a healthy dose of sarcasm here)

This is Cheryl a.k.a. "Girl Crush" (sorry folks, "Gun Show" just isn't a cute enough nickname for her). Her birthday was also today. Yup, a CrossFit double whammy. I did my very best to skip the WOD all together (I'll explain why a little later). However, after receiving her text message, I knew I couldn't back down. I'll continue the story in a bit.

Warm-up
Bitching and moaning that I have to do this WOD. fathlete confession: No one has to do the WOD if they don't want to. However, I was scared that Cheryl would choke hold me if I didn't. Not that I would mind. I just wasn't in the mood for that kind of "play." ha ha!

CrossFit One World WOD: Happy Birthday Cheryl & Laura
For Time:
Run 800 meters
30 jumping pull-ups
30 burpees
Row 1000 meters
30 jumping pull-ups
30 burpees
Run 800 meters

Joanne's Final Time - 30:31

Notes (to myself) about this workout: This WOD was a team WOD. Therefore, the entire team couldn't move on to the next exercise until the last person (a.k.a. ME) was done with the movement. For example, after the run, no one was allowed to do the pull-ups until everyone was done with the run. Ya feel me?! The great thing about the WOD was that if you absolutely couldn't finish your set, someone else in the team would pick up your reps. Again, for example, if I just COULD NOT do another burpee and I had ten left, then someone would have to do my ten in order for the team to move on. Got it? 

Naturally, this WOD totally sucked for me because it made me revert back to those middle school days where I would be poked fun at for always coming in last. Okay. The CrossFitters at One World aren't like that. But when you grow up with that fat feeling, it's something you can't really shake off.

I'm the first to admit that I'm a whiney bitch about everything. I really didn't intend to do the WOD, but when Girl Crush says you gotta do it, you can't really say no. As I'm changing into workout gear, I realize that I freakin' forgot my shoes! WHAAAT?! fathlete confession: I thought this was the PERFECT way to get out of the WOD. fathlete reality: It so didn't work!
So what did I end up doing?! I did the WOD in my SOCKS! That's right! I ran 800 meters on the road/pavement TWICE in my SOCKS! Did you see the photo?! That ain't no joke, man! The crew said that I did the WOD Island Style. Um. I was just trying to not get in trouble!

So how was training in socks? I'd never run or row again in them. In fact, I wouldn't do it unless I had to. I kept slipping at the pull-ups and burpees. The strap kept coming loose at the row and running on the road just sucks because there's no cushion and you have to dodge little pebbles. Bleh.

But it's over. I did it. Happy birthday Cheryl and Laura!

P.S. A very big thank you to Mike for coming back to finish the run with me. I totally owe you some food.

Happy Easter!

Last night I ran into "The Beast," my former workout pal when I was part of the "Breakfast Club." (Yeah. Now the 6:30am CrossFit crew is simply known as "The 6:30 crew." Boo.) "The Beast" now does Brazilian Jiu-Jitsu. Unfortunately, we don't get to interact with the BJJ folks because they're totally hard core. (Seriously. I have to pass them by on the way to the bathroom and I make sure I look down and avoid eye contact. I always feel like if I make eye contact, I'm going to turn to stone. ha ha!) In terms of the CrossFit "Breakfast Club," it doesn't take a genius to figure out who Judd Nelson was. I miss the days when I would try to figure out if I was Ally Sheedy or Molly Ringwald. Sigh.

Warm-up
less than 500 meter row
stretching for the WOD
(I came in late because of last night's shenanigans. I'm still exhausted. Bleh.)

CrossFit One World WOD
Clean (I reached my max at 93#. Wa-hoo!)

Front Squat 83#

Notes (to myself) about this workout: Today was the oly lifting class. My hands hurt from lifting the heavy weight. I'm getting those ugly CrossFit hands. Bleh. When I started the class, I thought I'd give myself til the fall to decide if I wanted oly lifting shoes.

Um. I want them now. But they're pricey, so I'll have to settle for lifting barefoot. You know what that means? I'm going to have to keep my toes cute and polished to balance the manliness of the lifting. Hmph.

Jason says to never end the class with a failed lift. I understand this. But I ended the class with a failed lift anyway. It doesn't bother me because I know I worked hard for the hour. Oly lifting isn't tiring like the met-con WODs, but there is muscle fatigue. I couldn't lift the 103# clean because I was in my head and I was fatigued. I knew I was fatigued when we scaled down the weight to 83# and couldn't do it. No big deal. I broke my PR by 10# and know that I can start at a heavier weight at my next attempt.

Also, I liked doing the progression when doing the clean. I did "Angela's shrug" twice before doing the actual lift. It helped a lot to do the shrug because it helps me mentally prepare. When you do a lift that requires a shrug, I always know when I've nailed it because there's a sweet spot that lets me know the lift is going to work. fathlete confession: I live for that sweet spot!

I went light on the front squat because I had to leave for Easter lunch. Also, Cheryl mentioned that it wasn't a good idea to do two heavy lifts back to back. (I agree that this was a good call.) I was glad to see Jason do the front squat because it gave me a better sense of how to hold (or not really hold) the bar.

houseboy

This photo seems a little off for this blog. Last week I had the pleasure of lecturing in my dear friend Vika's class (hence why I missed last Thursday's class). He's currently teaching a course on Pacific Island History at San Francisco City College. I opened my lecture with this photo. It was taken in 1942 and is of a lunch with the actress Dorothy Lamour and her friends. If you look really closely at the center of the photo, someone's face has been deliberately scratched out. This person was her Filipino houseboy/chauffeur named Genaro. 

When doing a lecture like last week's, I like to open with this photo in order to talk about the presence/absence of Filipinos and other racialized minorities at large. It always seems to spark some interesting discussion about memory - what we choose to remember, what we choose to forget, what we choose to erase and what we choose to acknowledge. I don't know Genaro, but I sometimes wonder about who this person missing in the photo is. I like to think that my time spent conjuring up interesting stories about him helps to resurrect a little bit of his spirit (as haunting as it is).  

Warm-up
Lessons on the WOD

Random conversation with the gals sprinkled with minor harassment from Raz for engaging in such conversation.

Demo-ing the back squat for Tiffany (fathlete confession: I just wanted to show off how nice my a$$ is when I do the back squat. ha ha!)

CrossFit One World WOD: Schoolboy
Complete as many rounds as possible in 20 minutes of:
5 deadlifts 153#
1 rope climb (modified)

Joanne's Final Count - ten rounds + 5 deadlifts

Notes (to myself) about this workout: For more reasons than I care to share, today was just an off day. On days like this, I'm happy to be at the gym because it's my sanctuary. It's the one place I feel like I can let go and clear my head - even for that moment. I guess there's something refreshingly distracting about the gym that helps to balance out an off day like today.

Today's WOD was tough. It's official. I hate the deadlift. I think it's because deadlifts have to be heavy. There's no going light on the deadlift. Also, I tend to beat myself up on this lift because I feel like I should be way better at it. I have the lower body strength, but I need to know how to use it. Finally, because I'm one of the bigger gals at the gym, I always feel guilty when I don't lift what I think I should.

The rope climbs (even the modified ones) are tough, but are a great upper body exercise. I felt like I did better than previous WODs with rope climbs. At the same time, I still need to work on fully planking out. My issue is that the ropes make me feel exactly how HEAVY my butt is, and how much my butt just weighs me down. Therefore, when I land, I usually flop. I still need the practice, but at least I don't hate the climbs as much as I used to.

the women of oly lifting!

This was taken at last Sunday's Oly Lifting class. I don't know what it is, but I tend to end up in a lot of "women only" plus the make instructor class. Heh! (Okay. Truth be told, I always look like a hot mess after class. Don't hate. That's just how I roll. Word!) 

Warm-up

Run 1.1 miles

CrossFit One World WOD: Getting to know Raz

Notes (to myself) about this workout:

Lisette and I did our best to catch up with our friend "Cindy." But Raz got in the way. (Well, that's my excuse anyway.) That's okay. We had fun chatting it up with him. See?! This is what happens when you don't go to class!

injuries

It's no secret that I've posted various injuries on this blog. If you've kept up over the years, you've seen photos of my stitched up knee, blistered feet, bruised toes, etc. What can I say. I have no shame. Shut up. Don't judge! ha ha! A few weeks ago, Cheryl T. did the CrossFit programming and we had to do some kettle bell work. As I've mentioned numerous times, I love kettle bell stuff. That is, as long as I know what the hell I'm doing. Let's say that during one of her WODs, I was a little clueless. By the time I nailed the kettle bell snatch, I was so tired that I ended up slamming the 18# on my forearms anyway. Hence the bruises in the photo. (Note: You may have to look really carefully. You know, lighting and all. If you look closely at my forearms, there is a large area that's discolored. That's the bruising from the kettle bells.)

I have to say that getting roughed up at CrossFit and working in cosmetics requires a delicate balance. I like my scars, but it's not exactly professional for what I do. I had to sport long sleeves for most of that weekend because it tends to freak out customers when you have visible injuries. Also, I'm kind of big on professional presentation standards. I'm not saying you have to look like a model in order to work in cosmetics. However, I think you do need to look like you 1) took a shower. 2) combed your hair. 3) smell good. It's pretty simple. You'd be surprised at how many people don't follow the simple rules. I'd go on, but I'll leave it at that.

Warm-up
Mia's jump rope warm-up (a.k.a. J-Ro's feeble attempt at battling it out with the rope. Sadly, the rope won. That bitch!)
Medicine ball clean mini-clinic

CrossFit One World WOD
Complete five rounds for time of:
Run 400m
Row 500m
You can run or row first....It sucks either way!

Joanne's Final Time - 28:31

Notes (to myself) about this workout: The last time I did this WOD was here. I'm happy to say that I shaved off almost a minute from my last row/run. Wa-hoo! It was tough and for the first time, I almost threw up at the end of the WOD. Bleh. My strategy for conquering this WOD was doing the row first. Everyone has her/his preference. For me, I like rowing first. 

Mia also gave a brief on POSE running. I don't know the contours on POSE running, but Mia said that we should focus on running with high knees. My running strategy was to do my normal pace until I passed the railroad tracks on the way back. From there, I focused on high knees. I need more work because I feel heavy on my feet, but I do feel that there is more speed. It's just a matter of practice and coordination from there.

For those of you who have ever been to a 7:15 class, we usually like to do silly things like have a theme day. Hence why we were pigtails in the photo here. Tonight was pink ribbon night. Unfortunately, Lisette, who thought of theme nights couldn't make it. Boo! Also, Eric called in sick, so theme night just wasn't the same. Oh well. I have plenty of ribbon left, so I'll make sure we have another pink ribbon night. Also, I'll post the only two photos I took tonight at some point. Moving on...

I think everyone did great tonight. Little Shannon was great on the row and rocked out on the ropes. Lori also did fantastic - especially on the ropes. Um, the ropes and I are currently not on speaking terms.

And that's that.

more CFit luv!

Tonight's 7:15-er is Alex who comes to One World with a big smile and an even bigger heart! I had a great time chatting it up with him. Tonight I discovered that Alex is in love. L-O-V-E love with training at One World. I've never met anyone who loved being at the gym so much. Admittedly, I've been at One World so long that I forget that the real reason I go is not for the agony of the WOD, but  because of the great vibes that everyone shares. You're right, Alex. Even a bad day can completely change with the right company. To be reminded of that is always refreshing. Yes, Alex. I know you love us. And we love you right back! (insert big hugs here)

Warm-up
shootin' the shit with Eric and Will B. (and being reminded of how much I LOVE the fact that men will always be men; heh!)

Run 1.1 miles

After much deliberation, Lisette and I decided that we would opt OUT of the WOD and head straight to dinner with some fellow One Worlders. We'll meet up with Cindy on Thursday.

CrossFit One World WOD
Dinner with the gang. Priceless.

Notes (to myself) about this workout: Okay. So we probably should have done the WOD - especially since Alex did it and even had time to go home, wash up, and change. Right now, I have no regrets. I had a blast poking fun at him and his falling shorts. I had even more fun offering to pull the drawstrings of those shorts to keep them from falling. heh! (fathlete confession: You know I'd never actually pull the drawstrings, right? In fact, I'd probably run to the nearest corner just to blush at the thought of engaging in such debauchery. ha ha! Um. Seriously.) Dinner was lovely. I was happy to see the very pregnant Mel. Also, I finally got to spend time with Laura, who I never get to see. A very big thank you to Cheryl and Alex for their generosity.

CFit Luv!

This is me with one of my most favorite-est people in the whole entire world! Yup! Here we are: Manila Wafer (well, that's what Brad affectionately calls me. Seriously. Check it out on the wooden pole!) and Bradass!

Warm-up
Random dancing to the house and Latin music that Cheryl happened to be bumpin'
Row 500 meters
Stretching

CrossFit One World WOD: The Clean
High Cleans:
43# 1 set of 5 reps
53# 2 x 3
63# 3 x 3

High Pull:
53# 3 x 3

Front Squat:
53# 2 x 3
73# 1 x 3
83# 2 x 3

Notes (to myself) about this workout: The clean is no joke, folks. Here is a short video of the squat clean:

As usual with most weight lifting exercises, I get into my head and I can't lift what I really can. (Um, this isn't my personal assessment. This is what everyone else says.) I have to admit that I freak out at the idea of lifting way too much and straining or breaking something. Also, I'm always worried that my form is off, which is why I opt to go light. Besides, I'd hate to do what that girl at the Santa Clara throwdown did and break an arm from a muscle up. (Okay. A clean isn't a muscle up. But I don't think it's completely impossible to break something during a lift. Moving on...) I find that I don't like the hang clean. Starting from the floor is way better because you get more power that way. Also, for as much as I love squats, the front squat isn't my favorite. I don't like how the bar can sometimes roll so far back that I can feel it in my throat. Literally! I also need more flexibility in the shoulders because I have a hard time keeping my elbows out, which sometimes keep me off-balance. Bleh.

7:15 is where it's at

I'm posting this to introduce you all to Bobbi. (Sorry, I forget if it's with an "i" or a "y.") She's the tall, studly looking chick sporting the pigtails standing next to me. In fact, from left to right we are: Eric, Lisette, Bobbi, me, Lori and Alex after one of those treacherous WODs. Don't let the smiles fool you. It was tough. Unfortunately, I don't have a solo photo of Bobbi (or at least one that she would allow me to post). I forget that she's also a regular, but she bounces between CrossFit, Krav and Eskrima. Yeah. She's that badass. Don't hate. Appreciate!

Warm-up
Run 1.1 miles
Stretching
Making sure Lisette's dog Dallas was securely fastened to the small tire.

CrossFit One World WOD
Complete five rounds for time of:
30 wall balls 12#
10 burpees

Joanne's Final Time - 20:37

Notes (to myself) about this workout: Wall balls and burpees suck. To have them in a WOD together sucks even more. There's nothing else to say about this.