happy new year

almost -

28.12.2008
ran 3 miles before the charger.

30.12.2008
5 miles @ 41:18, about 8:14/mile

pull-ups
10-9-9-7-6-5-4-3-2-1 = 56 total

later i tried another muscle up - fail

[nae] - 12/30/08 WOD

For time:

Run 1 mile
30 two-handed kettlebell swings, 2 pood (72 lbs)
30 (15 L / 15 R) kettlebell clean and presses, 1.5 pood (54 lbs)
30 (15 L / 15 R) kettlebell snatches, 1 pood (36 lbs)
Run 1 mile

23:17

i

was all dressed to run outside at kit carson park and i ran for like 30 seconds before i felt the pounding in my head and teeth. i bit down on my molars to stop it, but it didn't help. so i walked around the park for 40 minutes. that sort of counts. tomorrow i will go to yoga for sure.

deep thoughts

today i thought about running the 2.6 mile 'loop' from my parent's house to the westwood club and back. i really thought about it. but i didn't have time to adequately prepare for running (i have to be prepared). tomorrow i have more time to prepare so i will do it. i haven't worked out for about a week and a half now cause of my teeth. sucks.

[nae] - 12/27/08 WOD

Went and ran Rohr Park this morning which is 3.3 miles. Sad thing is I forgot my Garmin, but I think I finished around 24 minutes.

Cool down (at home)

100 sit ups
20 gi pull ups

[nae] - 12/26/08 WOD

For time, using a 1.5 pood (54 lb kettlebell):

Run 1 mile
10 kettlebell swings + 1 Burpee
10 kettlebell swings + 2 Burpees
10 kettlebell swings + 3 Burpees
10 kettlebell swings + 4 Burpees
10 kettlebell swings + 5 Burpees
10 kettlebell swings + 6 Burpees
10 kettlebell swings + 7 Burpees
10 kettlebell swings + 8 Burpees
10 kettlebell swings + 9 Burpees
10 kettlebell swings + 10 Burpees
Run 1 mile

24:33

Cool down:

25 pull ups
100 sit ups

blah

four miles. 37 minutes.

FAIL

Jg bought me some rogue rings for Xmas. I kinda knew they were coming b/c i was able to read beily's reaction when i asked if Jg got me rings for xmas...but i was still really surprised and happy when i opened them.

told rene that i'd post my first ever attempt, pass or fail, at a muscle up and here it is. (spoiler alert - fail)

[nae] - 12/24/08 WOD

For time (wearing a 12 lb vest):

Run 1 mile
1 pull up, 10 burpees
2 pull ups, 9 burpees
3 pull up,s 8 burpees
4 pull ups, 7 burpees
5 pull ups, 6 burpees
6 pull ups, 5 burpees
7 pull ups, 4 burpees
8 pull ups, 3 burpees
9 pull ups, 2 burpees
10 pull ups, 1 burpee
Run 1 mile

I underestimated the extra 12 lbs of weight.

29:43

Cool down: 100 sit ups

fight gone bad w/ matt matt

took matt along to the gym with me. he's pretty cool. but then we got it a fight and this went bad from there

fight gone bad-

here's the last one. i left today's workout in my gym bag.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Round 1 - 18* - 27 - 35 - 15 - 5 = 100
Round 2 - 18* - 22 - 33 - 12 - 5 = 90
Round 2 - 18* - 17 - 30 - 11 - 7 = 83

Total - 273**

*biggest medicine ball at 24 is 10lbs. i divided my total reps by two for better accuracy.

** 71 points or 35% increase from my previous altercation. pretty stoked, but now my quads are killing me!!

drought

i haven't blogged in 5 days b/c i haven't done anything in 5 days. i guess i have an excuse for wednesday and thursday, but not really. i could've made time on friday, saturday and sunday too, but didn't. it wasn't a priority. sucks. twofers for the rest of the year? maybe

Filthy Fifty
35:35.

the burpees killed me. probably took 8-10 minutes for those

Rene's workout below
30:12

i underestimated how heavy a pood is single armed. it sucked. my body was still feeling the fifties and now i'm spent.

solid 60 minutes of work. run tomorrow.

[nae] - WOD 12/22/08

For time:

Run 1 mile
50 kettlebell swings
40 kettlebell snatches
30 kettlebell clean and presses
Run 1 mile

(using a 1 pood or 36 lbs)

25:08

The kettlebell work took longer than I expected

Tis the Season

...for eating a lot and exercising less. its been so cold that its so hard to not just cuddle under a blankey sipping cocoa all day long. I dont remember when i last wrote in this. This week, I ran 3 miles on tuesday and 2 miles yesterday (went to the gym all myself too) - so 2x this week...amazing! Hopefully I will do a little exercise when i'm in sj. :) Merry Christmas everyone!

ughh

i haven't really done anything recently. yesterday i attempted to run, but only got like 1.5 miles in. spent 10 min on the stairmaster, which hurt the balls of my feet, so i tried to lean back. like a chola. then i did something else but can't remember. so many more guys go at night... i like it.

and before that... nothing last weekend, except drunkenly running around (which hurt my calves the next day), and probably boring cardio before that. i haven't gone to my hip hop classes, but i have 5 months of classes to look forward to in january. i'm still planning on running that 10k in late january? or early feb? but i haven't ran/walked that long in awhile now. i feel fat. and i spent way too much money this credit card month.

Body Wait. Weight, What?

Monday
monday was sucky. it was rainy and cold outside and i just wanted to take a nap. when i got to the gym i lacked the motivation that i normally have. not feeling like running and thinking the CF WOD was too short i did the following trying to do at least my body weight* (145lbs):

Deadlifts (5-5-5)
135-185*-205

Squat
135-155*-185

Bench Press
135-145*-95

Pull ups (10-10-10)
165*-155-145

Today
4 miles at 37:52.
tried to keep the incline at 4%. total distance climbed 639ft. could definitely see the weight vest helping me with this run.

[nae] - WOD 12/15/08

Warm up:
500 meter row

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Used a 1.5 pood kettlebell (54 lbs)

4:46

Cooldown: 100 sit ups

still ballin'

Saturday I attended Jg's family's association xmas gathering. this is when everyone from the same 'hood back in the philippines gets together. the uncles drink some johnny walker, the aunties gossip and the kids are forced to partake in various activities. this time it was a 3 on 3 basketball tournament. impromptu, i played in my 2 day old chucks and my R&Rs. Went 2-2 losing in the Championships, giving up big leads in both losses. we lost to what appeared to be thugs. then i saw the leader thug not accept the cash winnings from the tournament and donate it back to the association (the san antonians from san diego, inc - google them or something). i was right, they are thug.

Sunday

5 miles with the 10lbs 49:21

50 pull ups
50 push ups
50 sit ups

me and the kid in front of her tree.

12/11/08

4 miles, 31:01 or 7:45/mile.

[nae] - 12/11/08 WOD

4 miles - 32: 32 (8:08 / mile)

STAR STICKER!!!

I've FINALLY got my second star sticker. You get a sticker for every 5 lbs you lose at WW. I thought that with Thanksgiving and Zoey's bday I wasn't going to lose much but I ended up losing 2.8 lbs which brings my total weight loss to 12.2!!! WOOHOO!!! It must've been those 4 Turbo rounds that the TKB instructor made us do yesterday!

hella pull ups

hella pull ups
lunch

100 pull ups
100 push ups
100 sit ups
100 squats

for time - 16:53

this was hard. went from 30, to 10s, to 6s 3s until finally doing 1 pull up at a time. it sucked.

after work
7x800s w/ 400 recovery

first six at <3:45
last at <3:30

good times.

[nae] - 12/09/08 WOD

Ran at lunch.

4 miles - 32:59 (8:15 / mile)

For all you Manny Pacquiao fans.

monday 12-8-08

Lunch

5 miles at 39:53 w/ 1 mile warm up of 8:40*

I like this, a lot. this means the overall pace was just under 8 and the last 4 mile pace was at under 7:50. awesome. i'm going to try to tack o a bit more each week. this'll be my tempo day

Just now

CF.com WOD

Clean and Jerk

1-1-1-1-1-1-1 reps

95-105-115-125-135-145-155**

**i failed on the 155 twice getting it up to my shoulders before i finally got under the bar on the clean. pretty happy about this too. i broke one of the bricks outside that i use as my lifting surface. =(

weekend round up (12/5-12/7)

Friday -

WOD

For time:

50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

16:41 - pretty excited about my time relative to Rene's time.

Saturday -

10 miles around Mira Mar lake (2 laps) at about 9:53 pace or just under 1:39

pilates fusion w/ jg

Sunday -

5 miles w/ the weight vest (10lbs) just under 55 minutes.

ok

today: ran 2.6 miles outside. i prob should have stopped to stretch but i didn't feel like it. sometimes when it's later in the day (and thus easier for me to run), i don't feel the need to stretch. i ran to the westwood club and back (the recreational center that everyone in this area has to pay for). it made me realize that my endurance really has improved (i used to get tired walking along that a part of that path from the bus stop to my house in high school) and i was pretty excited. i think i'm going to try to run that 10k in 2 months or so. 6 miles still tires me out right now though.

sat: nothing, worked out my mind with twilight? (finished it today! yay)

fri: really felt motivated to work out and push myself. not exactly sure why. was in an active mood that day. ran for a bit, stairmaster, medicine ball.

thurs: cardio - running, stairmaster, weights. pretty boring once again

wed: pho

tues: cardio - running, stairmaster, weights. pretty boring

[nae] - 12/05/08 WOD

Five 3 minute rounds of boxing with Mike, 1 min rest between rounds.

After sparring decided to do Crossfit San Diego's WOD for Friday:

WOD

For time:

50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

15:55

TKB Solo =(

Last night was TKB night...by my lonesome. The last time I worked out was on Friday where I ran/walked for an hour. Saturday was Zoey's party and I was practically running around the whole day so I'm going to count that as a workout too!!!

Anyways, I weighed myself at the gym yesterday, didn't gain any nor did I lose any weight so I'm not going to weigh in at WW today...I'll wait (or WEIGHT) until next week. LOL!

eight hundreds

I'm trying to build up to 12 800s and am right now doing 6. probably could've have done 2 more solid ones if it hadn't been for the lunch workout time constraints.

6x800 w/ 400 recovery
3:45, 3:45, 3:42, 3:42, 3:40, 3:40

10 20# weight pull ups for shits and giggles. it was a riot.

1 a week it seems

I havent been doing well with the consistency of running. Seems to be 1x a week lately.

2 mi = 23:31 couldn't get myself to run any more today.

[nae] - 12/02/08 WOD

Got to the gym early to get some deadlifts in before Tuesdays AM training.

From crossfit.com

Saturday 081129

Deadlift 3-3-3-3-3 reps

225 lbs all 5 rounds.

I think I could have gone heavier, but who knows what I would have hurt had I went all mongo with it. Next time I'll try and pyramid the weight.

back to the grind

yoga with steve during lunch (i sort of had a conversation with him today. he has a problem with shopping he says). a little harder due to the lack of exercise recently. 

after work: free cardio hip hop class at culture shock. it was taught by a girl whose classes i haven't been to. i really liked her because she was slow and went over the moves a lot. i have to admit though that i'm feeling a little over learning hip hop. i think i've reached a point where i can't progress. i'm almost done the package i purchased there and once that's over, i'm done. i hope the class at mesa will be better. i feel like i should stick with it until i at least gain something permanent. i don't want to be one of those people who tries everything but never sticks to anything.

December

Shoulder Press (crossfit.com)

1-1-1-1-1-1-1

95-105-110-115(F)-95-100-105

4 miles @ 34:20

[nae] - 12/01/08 WOD

Woke up early to workout. I pray that I can keep it up, though I doubt it. Got my WOD from Crossfit San Diego

Rest 2 minutes between each round. Time each round separately.

Row 1000 meters

85 pound Thruster, 21 reps

15 Pull-ups
7:46

Row 750 meters

85 pound Thruster,

18 reps12 Pull-ups

6:12

Row 500 meters

85 pound Thruster, 15 reps

9 Pull-ups
4:23

Cool down:

1 mile jog
100 sit ups

it's over

thanksgiving break i mean.

ended up doing nothing on saturday. today i was planning on running outside on the boardwalk, but since i couldn't leave borders without finishing the second twilight book, it was already dark by the time i got home. so i went to the gym. planned on running 3 miles, but only got in 1 and a half. did some weights to kill time. and to stare at all the guys around me. so sad break is over. it was good though!

11/29/08 crossfit wod

SATURDAY 081129

Deadlift 3-3-3-3-3 reps

Post loads to comments.

yikes. i thought it was seven sets of 3.

135-155-165-185-195-205-215

I need more weight.

day after

the day after thanksgiving and the first few weeks of the new year, is when you'll find the treadmills and other cardio equipment occupied more than usual. i was able to spare myself of this this year by running in the backyard.

7 miles 74:00 minutes. 10lb weight vest.

weekly roundup

monday - yoga with steve (good workout, felt like i was building my stamina)
tues - nothing
wed - ran/walked outside for 40 min after the half day. it was hot and muggy out though
thurs - thanksgiving! nothing
today - walked around while shopping? did some aerobics while trying on clothes? held a heavy purse/clothes for extended periods of time = weight lifting? sort of counts. considering going out for a run later today. i should have brought my running shoes

bouncy guy on the treadmill

we've been going to the miramar 24 for the last 3 weeks and every week there's the same guy on the treadmills. he's fast and i hate him.

6x800s w/ 400m recovery

5 rounds of max reps
body weight bench press
pull ups

i only did 3 rounds b/c i was spent from my 800s and dropped down to 135 b/c i didn't have a spot. 8/10s on the reps each round.

[nae] WOD - 11/25/2008

I don't know but today I just feel old. I wake up at 6am to go to the gym for some AM training. My knees ache. My fingers feel like I have arthritis. When I wake up like this it screws up everything. I don't train or workout hard, that's if I get around to training and working out. Hopefully tomorrow will be a better day.

This morning at the gym I got 6 five minute rounds in of rolling with a minute break and it killed my cardio.

At lunch I ran:

4 miles - 33:57 (8:30 / mile)

1st mile - 8:21
2nd mile - 8:09
3rd mile - 8:34
4th mile - 8:53

Cooldown:

50 push ups
100 sit ups

I wonder if Brad Pitt has these same problems? I doubt it....

[insert interesting title here]

today i ran at the gym. we'll call it 5 miles over 43 minutes flat. not sure of the exact time b/c at about 4.75, my boss calls me to tell me that i have about two hours worth of work i need to get done in 12 minutes, so the last quarter mile or so was sprinting back to the office (naked of course (no, it wasn't hot, i just felt appropriate). i was in damp gym clothes for over two hours before i was able to make it back to the gym, shower and retrieve my personal belongings. it sucked.

later i 30 clean and jerks w/ 95 #. probably too easy, but the jump from 95 to 115 w/ the 10# plates on each side sounded too big. i'll get some 5#plates tomorrow. each time i locked my arms at the top of the jerk i imagined myself in a WWF ring about to body slam my arch nemesis - my bad attitude, my annoying coworker(s), the bitch that gave me a wtf gesture as i slowed making my way to fins b/c her e39 was traveling well beyond parking lot speeds...then i gave each a big F U (in my mind i spelled it out. truth) and let the weight fall to the ground.

summary

43:00 5 miles total w/ 1/2 mile warm up & cool down

30 clean and jerks w/ 95#

baby steps

Ran a whole 3.25 mi today at the gym. (kinda faster than my usual, tried to keep it at 12min mile or faster)
3.1mi = 36:16
3.25mi = 38:00

sleepy

fri: culture shock's 2 for 1. i've noticed that when the instructor wants to switch things up and tell us to face a different wall, i completely lose perspective and cannot figure out what to do. during the second class (partner hip hop), i was feeling really blah. really tired after. slept for like 11 hours that night.

sat: no workout (shopping sort of counts though right?)

today: almost nothing, but convinced myself to go outside and run along the boardwalk. ran the whole way down (2.8 mi), then walked/ran back. took about 1 hour and 10 min. pretty tired right now. i like how it's almost completely flat though and i'm going to try to run that more often on the weekends.

100th post

that's kinda cool

Friday

crossiftsocal.com WOD: DIANE

Heavy Diane
21-15-9
275lb deadlift (185lbs w)*
Hand stand push ups

*subbed 155 deadlifts (cuz i'm less than a "w")

hand stand pushups are a lot more difficult than they sound. didn't time this, but i would guess it was around 8 minutes.

Saturday

8 miles @ 82:15**

**first six done w/ 10lbs on the weight vest at 63:25. my legs/knees are going to hate me tomorrow.

Sunday

Rest

Inspiration

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

215, 115, 225

My first Crossfit Total = 555*

6 miles @ 57:57**

* barely over the novice level for my weight, but that gives me something to work for. pretty exciting.

** when i finished my stint on the treadmill this old lady next to me said 'thank you for running next to me. you inspired me.' dare to inspire friends. dare to inspire. lol

4

me and joanne were both feeling lazy and blah today but decided we should go to the gym. it's funny how some days it can be such a struggle to work out but other days a breeze, even if you feel about the same beforehand. like tuesday it was hard for me to even run the 5k, but today i ran 4 miles and didn't even look at the dashboard thing until after 3.5 miles and that was so i could focus on running faster. pretty excited i ran 4 miles in a row. i think that's the longest i have ever ran straight. and pretty excited that i wasn't dying. go legs!!

[nae] WOD - 11/20/2008 take 2

Decided to run at lunch today. The goal was 4 miles, but when I hit the 2.5 mile mark I thought I could keep going and so I did.

5 miles - 40:10 (8:02 / mile)

1st mile - 7:52
2nd mile - 8:06
3rd mile - 8:09
4th mile - 7:56
5th mile - 8:07

Cooldown:

50 push ups
50 sit ups

Feeling good. Hope to keep this up.

[nae] WOD 11/20/08

Made it out early to the gym to get a workout in before training. My new goal is to hit weights on Tuesdays and Thursdays before training, focusing in on core olympic type lifting (i.e. deadlifts, cleans, snatches). After my workout instead of rolling we ended up doing stand up and sparred five 3 minute rounds of kickboxing with no takedowns.

Pretty fun morning. Hopefully I can run at lunch.

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Ended up using 95 pounds. I'm going to shoot to do 115 pounds next time.

5:50

Cooldown:

100 sit ups

[nae] WOD 11/19/08

"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

18:05

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael;s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

No star sticker for me =(

But the good news is that I lost 1.4 lbs! This equates to a total loss of 9.2 lbs and 40.8 more to go towards my goal weight. I am DEFINITELY going to get that star sticker before Thanksgiving. We did a really fun thing at ww today, we planned out our meal for Thanksgiving and totaled up how many points we're going to have for that meal. Including appetizers, main course plus side dishes and desserts, the total amount of points planned to eat are 39. In order for me NOT to feel guilty for eating that much for one meal, I plan to do the following:

1) Use ALL of my flex points for that one day.

2) Work out for at least an hour of high intensity exercise. THis will give me at least 8 activity points.

3) According to the plan, a small slice of pumpkin pie will be 9 points. I plan to make this pumpkin FLUFF the night before and eat that as my dessert...it's only 1 point.

Here's the recipe for the fluff if anyone wants it:

1 - 15 oz. can of pumpkin
2 - small packagaes of sugar-free, fat-free jello cheesecake pudding
3- cups of fat-free milk
1 - tsp (I think that's teaspoon) of pumpkin spice

Mix well and refrigerate.

2 hours at 24 hour

TKB with jg yesterday. It was with the 'good' teacher and I agree, her class was less chaotic and more fun. Plus the music was better too. Ponch met me at the gym after tkb was over and so I ended up lifting some weights. A bunch of chest and tricep stuff and today I'm sore. I'm sore from tkb too. I guess all i've been doing is running and so my muscles are in shock.

Currently i'm stuffed silly from karl strauss. seared ahi salad = so delicious but add on some app's and dessert....exploding belly (pan). I'm really full. I'm also extremely curious as to what Beily's chinese name is. Ly-Bei was my guess, but due to her frowning, I am probably wrong.

beep

i'm sort of over going to that guy's hip hop classes on mondays. there are way too many girls (and some guys) that need to BACK OFF. but i do like how he teaches the dance really slowly and that he sings the songs for us in slow motion. once my class at mesa starts i'm gonna quit culture shock. maybe a sat class every once in awhile.

today i was going to attempt to run as long as i could again... this time i didn't fail as badly. i ran the 5k loop and was planning on running 4 miles, but i didn't want to have to stop and start the treadmill again. i ran at 6.2/mph cause i expected to run longer but was too tired. made me a little sad, but i felt like i got a good workout overall. i think i need a new goal.

Bringing it since 1978

LUNCH
CF WOD 11/19/08


Push jerk 1-1-1-1-1-1-1 reps

65-95-95-115-115-95-95

these are hard to do w/ the fear of failing and dropping the load at the gym. was trying to work up to 135, but the 115s were sketchy.

5 minutes, as many rounds of
10 pull ups
20 push ups
30 squats

5 rounds

24hr Mira Mar
5-6x800s w/ 400M recovery (details to follow)
5x800s 3:40-3:50* w/ 1 mile warmup and .75 mile cooldown.

*these felt really easy, so it could mean one of two things - 1) the treadmill i used was not calibrated or 2) i'm turning into a beast. i like to think it's the latter.

FAIL

So this past week has not been very good ww-wise and exercise wise. I ran out of flex points over the weekend (flex points are the extra points you get on top of your daily regular points). Plus on top of running out of flex points (dang that HUGE FLAPJACK AT HH), instead of rewarding myself with flower stickers, I had to sharpie in a big fat FAIL on 3 of my workout dates...Yesterday I got back ON THIS MUTHA!!!

13 minute mile = 1 minute shaved off of my regular time...yes my @$$ was a 14 minute miler

21 - 15 - 9

10 lb. thrusters
Burpees

Tonight is TKB not with Elise but with some other chick from Hawaii. It's still a good workout tho...

the den recap 11/17/08

Warm-up
400M jog (jg did 1 mile cuz she's a beast)

boys
"Fran"
3 rounds (21-15-9 reps)
95# thrusters (sub'd w/ 65# thursters)
pull ups

some bag work

girls
3 rounds (21-15-9 reps)
10# db thrusters
burpees

abs

Jason and aileen finished off w/ the mitts.

[nae] WOD 11/17/08

I've used every excuse to not work and now I feel out of shape and am starting to believe I'll never look like Brad Pitt. Better get on it.

Warmup:
400 meter row
25 push ups
25 sit ups

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

10:26

Cooldown:

1 mile jog
100 sit ups
25 push ups

two a day

friday - culture shock's 2 for 1. this time was much better. almost learned the entire dance during the first class. the striptease class was taught by this weird hispanic guy and i didn't really learn anything but he was pretty entertaining/funny.

sat/sunday - walked around on the beach.

today - yoga with steve (it was pretty hardcore today), going to hip hop class tonight. i've decided to take a hip hop class at mesa college with my friend who told me about it... it's only $20 for the entire semester (twice a week for 5 months). much cheaper than culture shock. pretty excited

Silverstrand Half Marathon

PLACE/ OALL/ BIB/ NAME/ AGE/ GUN TIME/ CHIP TIME/ PACE
59/ 419/ 1994 / RYAN ESPIRITU / 30 /1:51:31 / 1:50:49 / 8:28
70/ 482/ 3042 / PHILLIPE PERALTA / 31 /1:53:43 /1:52:49 / 8:37
89/ 1308 / 3572 / ALANNA UMALI / 32 / 2:15:34 / 2:14:00 / 10:14
144/ 1455 / 3041 / JANELLE PERALTA / 29 / 2:19:45 / 2:18:11 / 10:33

you guys rock.

no 'workout' today

but putting this up took a lot of effort!



*update - no idea how strong this is. took a vid to see if it bows a little bit, and there's a slight flex. also i might have stripped one of the screws from over tightening. =/ then den assumes no responsibility for anyone falling off this piece of equipment.

fail

definitely didn't run as long as i could. after the first half mile, i was like mehhh, i'm done. did some weights, stairmaster, ran/walked a little more. i give this workout a 5/10.

5k loop

37:52 felt pretty good the entire time tho.

A little sore

from tkb! A weird part of my upper arm, slightly deltoids, slightly tri's...I think from those invisible speed bag moves. And... my right calve. Not sure why just one? My one theory is maybe i'm compensating for my previously injured foot (left foot). Hopefully I'll meet up with jg again next week for the REAL teacher. lol

I really need to start eating better, even with working out consistently, I'm still feelin a bit chubs. Perhaps I should also push myself more in my workouts.

nothing new

yoga monday, shopping tuesday, yoga wednesday (new teacher, she's ok, prob won't go to that class very often). my arms have been feeling weaker than usual during yoga so i should probably start lifting weights again. going to try to run for as long as i can tomorrow during lunch. go team!

gained 10 lbs

if i were to gain 10lbs i would be 157 lbs. doesn't sound like much, right? well it sucks. i put on the weight vest w/ only 10 (of the 20 total) lbs loaded and tried to run. it sucked. i set out to get 8 miles, but was only able to get 3 in 33:34. pretty tired and i can't wait to eat something yummy. like ice cream. or a hamburger.

Curious Pattern...

SUCKS! I just wrote out this whole thing about losing weight and blogger didn't save or publish it for me!!!! ARGH!!!!!

Here goes from short-term memory:

I went to WW today and lost .8 pounds. I'm seeing a pattern develop here. The first week I lost 4 lbs, 2nd week was 1/2 a pound, 3rd week was 2.6 lbs and this week was .8 lbs (almost 1 lb.) It's kind of frustrating to lose a fraction of a pound but at least I'm not gaining any! This upcoming week, I hope to lose BIG or at least 2.2 lbs. That'll mean that my total weight loss would be 10 lbs and I'll get a star sticker from the WW leader chick.

WISH ME LUCK!!!

11/11/08

LUNCH - CF.com WOD 11/11/08
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Round 1 - 17* - 12 - 20 - 10 - 7 = 66
Round 2 - 17* - 10 - 22 - 11 - 7 = 67
Round 2 - 18* - 12 - 20 - 12 - 7 = 69

Total - 202

*biggest medicine ball at 24 is 10lbs. i divided my total reps by two for better accuracy.

AFTER WORK - MIRA MAR 24
4.2 miles 40 minutes

Pull ups
10-9-8-7-6-5-4-3-2-1

spent. the lack of carbs is killing my energy, my mood, my motivation. two more days and an 8 miler then i can feast like it's thanksgiving. here's the first article google pulled up regarding the carb depleting phase.

11/10/2008

Lunch time
CF WOD 11/9
power clean
1-1-1-1-1-1-1

95-115-125-125-125-135-135*,**

3.5 miles @ 30:30

*these are fun. it's not a lot of weight, but the motion or the intensity or something, makes me feel strong.

**I tried this again w/ Phil in the backyard when Jg got home
135-135-155(fail)-155(fail)-155(fail)-135-135

yay

as mentioned, i ran the 5k with joanne, ryan, and kamilah on sunday morning. my alarm didn't wake me up so i woke up 30 min after i was suppose to thinking i was gonna be late, but ended up getting there early still. it was my first run so it was interesting seeing everyone all together at the starting line and then watching them all run at the same time. i was distracted enough by everything the first two miles to not really notice them pass by. but then by my third mile i was like ahhh i'm tired and started to run slower. i finished in 29:30, which was not as fast as i hoped, but i think i could have pushed myself harder. overall, i had a lot of fun running it and i definitely want to do more races. i'm trying to convince joanne to do a 10k with me in a few months... 

Sore as heck and my ball hurts

I went to Lyon's Den on Wednesday and got a kick A S S workout.

2-4-6-8-10/1-3-5-7-9
The girls did 3 sequence workout consisting of burpees, kettle bells, and thrusters.

We also did the 12 angles plus some rounds with Jay, Phil and Ryan.

Woke up sore as heck on Thursday, more so than the filthy fifty and so much that I passed up on Jody's 24 lift class Thursday afternoon.

I didn't workout Friday since we ran Saturday morning around Miramar Lake. I decided to wear my new Brooks but think that was a bad idea later that day when I felt like I bruised the right ball of my foot. Sucks.

Anyhow, the run went okay, 7.13 miles average pace 9:58. I hope we all have a good run Sunday...I really want my 2:10.

No running today, going to Lyon's Den to punch the mitts. Maybe I'll run tomorrow depending on how the ball of my foot is feeling.

Sleep = good

As Beily said a few posts down, I was really lazy and hadn't gone to the gym since tuesday...til Sunday's 5k. I planned to run it all, but since I usually run on the treadmill, I didn't know how to pace myself. Everyone around me was passing me up so I thought I was going slow enough but apparently when I hit the 1 mile mark at 11: something I thought whoa, that's faster than I ever run on the t-mill. so I tried to just continue on slowly....but I dont know, somewhere just prior to the 2 mile mark I felt the urge to walk and catch my breath... still hit the 2 mile mark at a faster time than I've done on the treadmill. I believe it was 23:11 or something. So mile 3 I walked about 3x or so and when I could see the finish line coming I ran a little faster. Thanks Beily Ry and JG for cheering for me! ha ha. Final time 37:17 - I wish I ran the whole thing but...its ok. After the race, Beily Kamilah and I pigged out on the free brunch and I got tipsy off 1 mimosa! :D

Ended up going to bed early and got lots of sleep. yay!

BEAST TO FOB DOT COM

After the first quarter to half mile, the course opened up and I was no longer dodging little kids and weaving through the masses. it was just me, i was racing against my PR and no one else. didn't quite get it, finishing at 22:56 (PR 22:12), but notice some interesting things along the way.
-beastofob.com - came across this guy w/in the first mile. he was wearing a weight vest. had to be twenty pounds. i passed him. he sprinted by me. i passed him again and i didn't come across him again until i logged on to beastofob.com (which was tagged across the back of his vest) which means BEAST OF O.B. not Beast TO FOB. completely different meanings.
-last quarter mile i picked it up considerably and i could feel this old guy that i had passed on my heels. breathing heavily and at times grunting. i imagine this is what it would be like if i was being chased down by the law or something. he wanted to catch me and he wanted it bad. he didn't

awesome job by beily and joanne. there's nothing like seeing your friends finish races. it's every bit as good as finishing the races yourself. real talk. true story.

results here

shoulders back

yesterday since i didn't work out during lunch, i decided to hit up culture shock's 2 for 1 deal on fridays after work and went to cardio hip hop and cardio striptease. the first class was probably the most discouraging hip hop class i've taken so far (minus the first class). i think i learned about 30% of the dance. the semi-large, potentially gay white guy who was teaching it was going really fast, doing lots of moves, and performing a lengthy sequence. i was really tempted to just go home afterwards. but of course i wasn't going to refuse a free 99 striptease class with a gay black guy. we pretty much did the moves as noted in danity kane's striptease song, which i surprisingly like, even though i suspect danity kane is just a bunch of trannies. the sexy dance was fun to do, albeit still hard to learn and remember. the gay black guy was encouraging though, i might go to his classes more (he normally teaches on wed nights). i was sooo exhausted and hungry after. the two classes in a row are quite a workout. didn't do anything today and tomorrow is the 5k with ryan, joanne, and kamilah! i'm just hoping i won't get a cramp and then not be able to run. 

sore to the core

I don't think I've been this sore in months!  As Ryan has posted on 11.06, I finally got to join the work outs at Lyon's Den on 11.05.  And as much as I am in pain right now, it feels so good to know that my muscles were being put to use.  What I love about it is the encouragement and support from everyone else, you definitely don't get that at a gym or from watching work out videos!  I hope I can go again next week :)  As for now, I haven't worked out since then since my body aches, I've just been doing a few stretches to relax my muscles.

I'm also hoping to join JG and Nelly to TKB sometime next week or whenever they decide to go again :)

Other than that, Jason and I are hoping to take a trip to Yosemite again; therefore, we will be doing a lot of hiking and bike riding around the park :)

BTW, does anyone know where I can buy a really good and decent scale?

***live feed from the back yard!***

okay. not live at all. but here's janelle doing some work.

struggle

i'm blogging about yesterday's workout. it was a struggle to get to the gym at 1 pm cause both ryan and joanne were being lazy and talking about not wanting to go. but i persevered. i was just gonna run 2 miles at 6.2 mph, but ended up running the rest of the 5k, painfully. i thought about the stories in my survival book about people dying of hunger, in excruciating pain. one of the things they do is chant something over and over to help them get through it. the guys usually say something like 'be a great man' or something motivational like that. the ony thing i could think of was 'lolly lolly let me see you pop that body' over and over. it sort of worked. i ran the last mile faster, and finished in 29 min.

excuses, excuses...

So I tried to go to Camp 24 yesterday. Changed into my workout clothes at work, drove to 24 Hour Miramar and was anxiously awaiting the class to begin. I guess these aerobics classes are kind of like college. There's a 5 minute window and if the professor/instructor doesn't show up, you can leave. So everyone left, but unlike college, I was dissapointed. Oh well I ended up doing slacker exercises.

20 minutes on the elyptical and 20 minutes on that one bike that really doesn't feel like you're working out just sitting down and moving your legs. I worked up a little bit of a sweat but I was SO unmotivated.

11/5/08 backyardigans

-crossfit WOD from two weeks ago

BOYS
21-15-9
cleans (115)
ring dips (substituted w/ bar stool dips)

For time (w/ only 1 bar and three participants, no time was taken, but moving through the exercises and rounds was done fast and efficiently)

GIRLS
2-4-6-8-10
Burpees, Kettle Bell Swings, Thrusters

The girls were done before the boys, so they laddered back down
9-7-5-3-1

-some glove work

-some plyo exercises w/ the jump soles (link to be provided)

some thoughts:
*there was a lot more structure involved today and everyone was working pretty efficiently. loved it.
*probably tried to pack to much into one day, but now we know for next time that those plyo exercises are a workout by themselves.
*froggy style is no where near as fun as doggy style
*pretty sure my body is going to hurt everywhere tomorrow, but i wouldn't have it any other way.

My butt hurts *with WW update*

Seriously...it hasn't felt like this since I was prego but my sciatic (psyatic? Sciatica?) is KILLING ME right now. And it was bothering me yesterday but I TKB'd my way through it. I was doing some stretches in my office but what I found to be most helpful was to stick it out (just the right side - the one that hurts) and massage it. I'll ask Ry to help me with it tonight or I'll cash in one of my massage gift certificates that I have.

Anyhoots...eckersizes include:

Monday - alternate treadmill run at 5.0 and bag work (which I like to call HO-bag work because I pretend that I'm punching a HO-bag).

Tuesday - TKB with NELLY! COME JOIN US!

Wednesday - WW WEIGH IN! I'll update soon once I find out or rather confirm the change in pounds.

*WW UPDATE*
2.6 lbs lost baby! That brings me to a total of 7 lbs lost and 43 more to go!!! I'm thinking that I have a weight lost pattern of ALOT one week and then half a pound the next. We'll see how it goes next week.

2 for 2

It's Tuesday and I'm 2 for 2. Yes!

Last night we worked out at JG and Ryan's.

I started out with a warm up run on the treadmill then hit some refresher rounds of the 12 angles with JG and 3 rounds of drills with Phil.

I kept going back and forth between boxing drills and running intervals on the treadmill; basically running at 8.0 every other minute. In between I had one minute rest period's ranging at speeds of 3.0 to 6.0. I repeated the sets either 4 or 5 times with the last 2 minutes at 8.0; total mileage was only 2 but because of the intensity it really felt like I ran longer distance.

Today I met up with JG at the Miramar 24 hour to take TKB. This was plenty fun. Class is always good when the time goes fast and you sweat like crazy. I was really looking forward to taking class again next week until the instructor announced that she wasn't going to be teaching next week. Boo! Oh well, I'll find something else to do and go to class the week after.

Let's see if I can be 3 for 3 tomorrow...

Slower n tired now

Yesterday - 5k 40:14
Today - 2mi 26:10
Oh well, in time I'll get faster. One of these days.

Today I let Ryan use my pink towel to shower at the gym cause I don't tend to be stinky after sweating like some people do [eh em]. Plus maybe my 'natural pheromones' will attract some hotties...oh wait, i've only been at work and home since the gym. Shucks. Maybe next time I'll use my powers for the good...lolololol.

PS Ryan owes me $7 since I saved him from buying yet another 24 hr towel. :D JKJKJK
PPS Belly, I didn't get my water bottle yet

sore

i'm sore from trying to beat my 5k time on the treadmill today... but i didn't so it's for nothing! nothing!!! i ran 6.2 mph first mile then 6.5 second then 6.8 half mile then 7 last half mile thinking i could get 27 something minutes, but i still got 28:30. next time i'm just going to run slow the first 2 miles and run fast the last mile because it was easier and i got the same time.

pretended to do some weights with joanne and then stretched. yesterday i wasn't able to run as long as i wanted cause i started getting cramps, so i did the stairmaster for a little. went to hip hop cardio class after... my friend who does dance told me hip hop is all about attitude so i pretended to be all tough. but trying to be cool while you're off by one count the entire time is a bit of a challenge. i'm like slow... mentally slow... learning a 1 minute dance takes the class the entire hour but for me i can only retain 50% of it and then like swagger with my mean face the rest of the time. i probably shouldn't be standing at the front of the room.

[nae] WOD - 11/04/08

Finally I got my ass out to workout. Work's been crappy so my workouts have suffered. Thanks to Ryan I got my ass out to the gym to workout.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder press 115 - 115 - 135 - 145 - 155 lbs
Push press 115 - 115 - 135 - 145 - 155 lbs
Push jerk 115 - 115 - 115 - 135 - 145 lbs

Thanks Ry!

More than I can chew.

that's how much i bit off...more than i can chew.

11/04/08

SDTC - interval workout
3x2000 2/ 5 min rest

1st - 9:20 (7:32 min/mile)
2nd - 9:05 (7:20 min/mile)
3rd - 9:21 (7:32 min/mile)

From CFSC

Squat 5-5-5
135/185/135 - was trying to work my way up to 225, but my legs were wobbly at 185

5 rounds for time of:
12 burpees
12 pullups

stopped after the first round. too tired.

lazy

didn't work out at all this weekend which i was pretty sad about. i'm gonna sort of catch up by doing yoga, running, and the hip hop cardio class today. steve is not going to be teaching yoga on weds anymore which really sucks, but he says he's going to make it up for it by going extra hard on mondays. i think i've reached a level in that class where i can't really get much better though, so i don't think i can count on them for my work outs anymore.

i did buy a new steel water bottle this weekend which i am happy about. save the environment!

Seeing Leaves 11/3/08

Had my glasses on for the first mile of my 4 mile run on the treadmill today. they quickly got uncomfortable so i took them off and i was blind. i couldn't see the numbers just red blobs. i used the red blob following the counterclockwise oval path as a benchmark. i put my glasses back on after about 24-25 minutes or so and i guess i don't realize how blind i am until i go w/o my crutches. sux.

Lunch
4 miles at 34:37 (mile 1~9:50) or about 8:40min/mile

going to punch stuff tonight.

Dinner
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
95lbs for all

some heavy bag/sprint work w/ jg, a round w/ mitts w/ phil. pretty fun

Last Week

Here's what happened last week. I know - shame on me for not blogging this daily but I'll be better about it going forward. Promise.

Sunday 26 Oct 2008
My sister, Phil and I ran Miramar Lake, avg pace for my sister and I was 10:07 for a total of 10.03 miles

Mon 27 Oct 2008
I was a bit sore from the run on Sunday but the guys rallied me up for some filthy 50s . I think my time was in the range of ~42 min? My main goal for this first round was to try and complete all the activities. I ended up not doing one less activity but fought my way through with a good feeling of accomplishment. Next time I'll aim to complete all activities then eventually for time.

Tues 28 Oct 2008
I was a loser and didn't go to the gym. Boo

Wed 29 Oct 2008
I was short for time but was able to get in 2.7 miles at an average pace of 8:55.

Thurs 30 Oct 2008
I again was short for time since I got off work late but was able to get in 2.7 miles at an average pace of 9:15. Slower that day and what's up with doing the same distance 2 days in a row? Weird.

Fri 31 Oct 2008
Happy Halloween!! No gym this day either since we took Ava trick or treating and watched a horribly frightening movie called "The Strangers" at JG and Ry's later that night.

Sat 1 Nov 2008
Woke up at 5:30 and met up with my sister and Ry to run 12 miles; average pace ended up being 10:24 for my sister and I.

Sun 2 Nov 2008
No workout for today...

Have a good week!

Nelly

11/2/08 - "The Chief"

My weights finally came in and I've been pretty excited about using them. I had to search the crossfit.com workouts for something appropriate (something not 'load' oriented while still incorporating olympic lifting). The below caught my attention and I'm going to be referring to it going forward as 'Efren'. b/c w/o my Dad (retired Master Chief in the U.S. Navy), I wouldn't be blogging right now. I'd be playing in dirt in the Philippines or something.

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Ryan's Rounds (sub'd w/ 95lbs Power Cleans)
Cycle 1 - 3 full (time expired at end of pull ups)
Cycle 2 - 4 full
Cycle 3 - 3 full (time expired after Power cleans
Cycle 4 - 4 full
Cycle 5 - 3 full

Thanks, Dad.

So tired...

With the silverstrand just two weeks away, i needed a longer long run. Me, Phil, Janelle and Alanna ran around Coronado this morning. good stuff.

13 miles @ 2:00:03 (9:14 mim/mile)

mile 1 - 8:41
mile 2 - 8:45
mile 3 - 8:56
mile 4 - 9:15
mile 5 - 8:49
mile 6 - 9:01
mile 7 - 9:07
mile 8 - 9:05
mile 9 - 8:55
mile 10 - 9:00
mile 11 - 10:00
mile 12 - 10:55
mile 13 - 9:33

immediately followed by pilates fusion.

wod.103008.Zac called it a half ass workout.

Still pretty sore from Monday's Fifty so I just hit up whatever.

5 rounds of the following:

Seated dumbbell shoulder press
10x20lbs,10x25lbs,10x30lbs,10x35lbs,10x40lbs

Dumbbell lunges
10x20lbs,10x25lbs,10x30lbs,10x35lbs,10x40lbs (almost threw up on this last set)

Declined Situps
20 reps per round

Leg Curls
10x#4 plate,10x#5 plate,10x#6 plate,10x#6 plate,10x#6 plate

After the rounds were complete, for fun, I did 20 jumping pull ups because I suck at pull ups.

ryry 103008

Met w/ Joey at 6:20 for some chest and tris. haven't done this in months. it sucked getting out of bed before 6, but it was nice to get the workout out of the way before work. apparently it's put me in a funky mood. not sure if that's good or bad.

incline barbell press
8-6-4 (115#-135-165)
flat machine press
8-8-8 (90-140-160)
incline dumbell press
8-6-5? (45-50-55)
cables
8-8-8 (40-45-50)

tricept extensions and dips.
8-8-8 each.

we were out there by 7. cool.

*sigh*

Ok so yesterday was WW weigh-in and I think I jinxed myself when I wrote:

"I can't let myself get too excited though because I could EASILY gain 14.4" in this BLOG

Although I didn't GAIN 14.4 lbs...I only LOST .4 of a lb. It could be due to a number of factors but I'm just going to not use my flex points as much as I have been. Plus I won't skip out on workouts anymore.

So on Wed. I ran for 20 minutes. I completed my 5 20-min runs so now Ryan owes me a pedicure. WOOHOO!

10 20-min. runs = a haircut
and 10 45-min. runs = a massage

ryry-102908

feeling pretty lethargic after over 11 hours of sleep last night. didn't expect to do much at all during lunch, but decided to tag along w/ the ladies for yoga. it wasn't very intense. it was kind of boring, actually. i guess this chick was a substitute and new, so maybe i'll try it again when the regular dude is back. the aerobic room is pretty scary tho, kind of like a dungeon. and you had to go through a maze to get there, kinda like a labyrinth. pan's labyrinth? Belly Pan's Labyrinth???? interesting...

felt bad for singing and subsequently not bringing (it), so i made up yesterday's planned run today

8 miles - 1:17:33

woops

I havent been writing anything....mostly because I haven't been doing much! yesterday I ran 2 miles. I planned for 3.1 cause I pressed the 5k loop button...but after a week of no running, I think I back tracked. So I only ran 2 miles that felt hard in 24:26. Not feeling too confident in running the race seeing that I haven't run outside at all and I struggled with 2 miles. heh.
today I did yoga at 24 hr. it made me super sleepy! blehhhhhhhhhhhhh lol

ps. i ate chips and some sweet potato pie today...but no chocolate.

I've got a crush...

on the TKB instructor at Miramar Elise! OMG! SHE IS AWESOME!

Even though she was late by 5 minutes the workout was ALMOST as good as Breanne...although honestly nobody could be better than her. Breanne was the TKB girl at Balboa on Monday nights but I heard that she left.

After the workout, she had Halloween candy for everyone...cute but not ww friendly. Ryan, remind me to give it to you so it doesn't melt in my workout bag.

WOD.102808.bis.chest.

I woke up pretty sore from workin the Fifty last night at the Lyons Den. Wasn't sure if I was going to work out today but Zac said he was driving, so I hitched a ride. My chest and bis were probably the only 2 muscles that weren't sore so I worked them today for lunch.

Bis:
Preacher Curl Close Grip
10X45lbs
10x65lbs
10x75lbs
8x85lbs

Seated Dumbell
10x30lbs
10x32.5lbs
8x35lbs

Standing Barbell Wide Grip
10x45lbs
10x65lbs
10x75lbs

Chest:
Incline Dumbell Press
10x40lbs
10x50lbs
8x60lbs
6x70lbs

Flat Press on Machine
10x45lb
10x45lb
8x55lb
8x55lb

Cable Fly's (or is it Flies)
10x35lb
10x40lb
10x45lb

For lunch: Rubios Chicken HealthMex Burrito

ble bleh

yesterday i went to hot boy hip hop cardio class. he did some sort of old school dancing, which was fun and easier to learn. he's really interactive with everyone but i think it's also easy for him because there are only girls and gay boys in the class. it makes it more fun and interesting though, i appreciate.

today i ran intervals again of 1 min at 7mph and 5.5 for 20 minutes. i'm getting bored again nooooo the 5k is in less than 2 weeks!! and i'm scared to practice running outside... then i did weights cause i haven't done them in awhile, just 5 reps of really heavy weights. boring workout today.

Soy tan fuerte en este momento

Lifted weight for the first time in monnths. Nothing too heavy, but realized that "I'm so strong right now"

lunch
2 exercises each of
chest
back
shoulders
legs

Later today
8 miles on the nordictrac

Totally lied about this one. I'll make it up tonight.

Phil, Janelle and Jason take on the 50

Phil - 47:40
Jason - 56:05
Janelle - 41:30

post your thoughts to the comments

ryry 10/27/08

w/ only 5 hours or so of sleep last night i could barely get my butt out of my chair to go tinkle, let alone to go to the gym. w/ im chants of *do it* from my peers i eventually made it out to 24 for a 3 mile tempo

Lunch workout

mile 1 - 0:10:12 (warm up)
mile 2 - 0:07:59
mile 3 - 0:07:32
mile 4 - 0:07:48

Total - 4 miles @ 0:33:37 (8:24/mi)
Total excluding warm up - 3 miles @ 0:23:25 (7:48/mi)

As of right now, I'm too tired to even think about doing anything tonight. i might just watch Zoey while the rest play in the back yard. fun fun.

filthy. just plain filthy

the thought of doing the following scares me. during the workout i felt like i wanted to vomit. my ears felt like they were drowning and my heart felt like it was about to burst out of my skinny little chest. the whole time i thoght 'why would i do this?' then i refer back to my previous filthy fifty on 090908 and all is right w/ the world.

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (sub'd w/ 20lb barbell thrusters)
50 Burpees
50 Double unders
1 pood = 36 lbs

38:21.

just added this from crossfitendurance.com

3-5 hours Before CrossfFit mainsite wod.Choose ONE of the following sports:
Swim, Bike, Run. C2
All out efforts:
3 rounds, 2 min total rest between rounds
30sec on,30 off, 30 sec on 25 off 30 sec on 20 off, 30 on 15 off 30 on 10 off 30 on 5 off 30 sec on Rest.

Post Distances To Comments:

since my sport is clearly running, i chose that - 2.1 miles (on and off)

hot and cold

yesterday i went to the earlier hip hop class at 9:30 and felt great, i remembered all the steps and i felt like i really got a work out. today i went to hot yoga and could barely do half of the poses... i felt like i was dying. i feel like i've been drugged or something... i slept for like 14 hours last night. bleh.

WODs.101908-102608.

It was one of those weeks. So crazy at work, I couldn't even find time to update my WODs. See below the compilation of the whole week:

WOD.101908.Del Sur to Black Mtn and back
Total Miles: 8.0
Total Time: 1:14:28

mile 1: 9:26
mile 2: 9:51
mile 3: 9:57
mile 4: 9:46
mile 5: 9:30
mile 6: 8:53
mile 7: 8:58
mile 8: 8:00

Avg Time: 9:18

Overall, a slow relaxing run. Ryan took me down memory lane and talked about all the fights he won...


WOD.102008.Box,Run,Lift
This afternoon, I got a text from Janelle who wanted to do some boxing drills. We met up at Ryan's house. Today's attendees: Jason, Ryry, JG, Nelly, and I

JG and I covered the basics, the 12 angles. She got it down in no time. For those of you wondering, here they are:

left,right (conventional)
hook to head, hook to head
overhand to head, uppercut to head
jab to head, cross to head
uppercut to head, overhand to head
hook to body, hook to body
jab to body, cross to body

Boxing:
Ryry, Jason, and I did 3 rounds of focus mitt drills, incorporating foot work starting at long range.

Run:
1000M run on the Nordic.

Lift:
30 pull ups
50 Thrusters


WOD.102208.Run.Box.Misc.
Today was date night for the Espiritus so Janelle, my nephew Jamar that I call my cousin, Raena, Uncle Dean and I met up for some boxing drills.

Run:
Jamar, Raena, I did a quick run down Calle Cristobal to get some kind of sweat going. Janelle took them for additional laps while I prepped the boxing gear.

Boxing:
Since it was Jamar's first time with the drills, we warmed up and covered the 12 angles.

Raena has worked with me before so it was a refresher. Her punches are clean. You know it when you hear the clap.

Uncle Dean was Uncle Dean. Heavyweight...make that super heavyweight. A few punches landed sharp but most of them were heavy. So heavy, I my neck is sore.

Janelle, by far was the most impressive. I don't say this in hope I will get lucky tonight. I say it because her punches are sharp and quick. Her combos are Mayweather-like. As I position the mitts, I don't have to wait; she will be there.

Misc:
In between all the boxing drills, we through in a few sets of push ups, ab workouts and burpees.

It was a fun 2+ hour workout.


WOD.102308.Up Calle Cristoball and home
Normally, my Thursdays are dedicated to basketball, but didn't have time to get out for lunch. Instead, I suited up before I picked up Janelle from work and on the way home I pulled into the parking lot on the bottom of the Calle Cristobal hill. People park here to go mountain biking, hiking, running, etc... From here, I ran home.

Total Miles: 4.2
Total Time: 36:44

mile1: 9:22 (.75 of it was uphill, like the crazy hill at the end of the AFC run, sucks)
mile2: 8:41
mile3: 8:52
mile4: 8:53
mile.2: 00:56

Avg Time: 8:58


WOD.122408.'The Philatron'
Still a busy day at work I did a quick 30 minute workout at the amln gym. I just made this shit up. I call it 'The Philatron.'

30 pull-ups

4 rounds of the following:
Incline dumbbell bench press 15x
-35lb,40lb,45lb,50lb
Stand-up single arm dumbbell curls 10x
-25lb,30lb,35lb,35lb
Cable Triceps extensions 12x
-42.5lb,42.5lb,42.5lb,42.5lb
Machine leg press 15x
-135lb,150lb,170lb,190lb

2 sets of Burpees (2 sets at 35lbs) and sit ups (2 sets of declined, slow and controlled)


WOD.102608.Miramar Lake Run
Today's attendees: Alanna, Janelle, Ryry, and I...Oh wait, Ryry dissed us because he had a pedicure appointment or something...Weather was perfect for today's run imo. I started off slow behind Alanna and Janelle then picked it up a bit. For the first lap, I anticipated running a 9 minute pace, then planned on picking it up the next lap. There were a lot of women wearing pink, and I'm sure it was for good cause. The Cure.

Total Miles: 12.0
Total Time: 1:41

mile1: 8:45
mile2: 8:56
mile3: 8:52
mile4: 8:48
mile5: 8:40
mile6: 8:29
mile7: 8:28
mile8: 8:17
mile9: 8:13
mile10: 8:03
mile11: 8:08
mile12: 7:58

Avg Time: 8:28

ProJect ill nAna

After a crazy couple weeks of work and slow recovery from being sick I finally have a chance to publish my goals. For those that don't know me my name is Janelle aka Nelly, mother of one (Ava), and wife of Phil. So here it goes...

1. Better my marathon time by 15 minutes...4:44:31
(Yes - I know I said I would never run another full marathon but if my sister's planning to then count me in. This time around will be different; I'd like to run the entire race with her by my side since we only ran the first 2 miles of RnR '08 together)

2. Lose 15 lbs by June '09 with a body fat percentage of 22% (This body fat % falls in the fitness range recommended by the diet channel link provided below)

http://www.thedietchannel.com/Body-Fat-Percentage-For-Women.htm

3. Be able to complete 5 pull ups....go ahead laugh but I have NEVER been able to do a single pull up...EVER. Back in the junior high/high school days I was one of the losers that had to do the "dead man's hang" (is that what it's called??) since I was too weak to do a darn pull up.

4. Get my 2:10, half marathon time that is. I almost forgot about this one.

No more excuses...let's get these done by June '09.

Nelly

pilates fusion

Is every bit as gay as the name might suggest. However, it's still a great ab workout. while jg and i waited for the class to start i did a couple chest exercises which is barely worth mentioning, but i guess it's too late for that.

i just finished a 10 miler in the backyard where i found that my treadmill only goes to 99.59 minutes. =(

phil, janelle, na - sorry for bailing on tomorrow's run, i just really wanted to sleep in tomorrow.

a studying work out

this was the first time that i actually studied while working out tonight. it is always one or the other, but i REALLY wanted to go work out, yet i REALLY wanted to study for my japanese exam tomorrow. so, i said "screw it," grabbed my textbook and got on the treadmill (30 mins. at 2.8 speed and 6.0 incline). to my surprise, time goes REALLY fast when you're reading or studying. it must be because i'm not paying any attention to the time. 

as much as i would love to do study and work out all at the same time, i love running on the treadmill or moving hella fast on the elliptical... its would be pretty dangerous doing that and studying...

anyway, i was only able to work out for an hour because jason had boys night to attend to (i knew we should've driven separately).

tomorrow's workout: turbo jam 20 min work out and sculpting... might go extreme and do the abs video too.

now, back to studying...

cramps

went to yoga yesterday with a substitute teacher. she was pretty good, but i missed steve. i weigh myself after yoga on mon and wed cause it's easy to remove my flip flops and it looks like i gained a couple pounds... either due to my overeating this week or cramping. i would like to think the latter. not gonna work out during lunch today due to said cramping, but i'll go after work.

update: ran the 5k loop in 28:30. sad i didn't beat my previous time. although i thought it was going to be a lazy gym day of pretending to do stuff, but after my half mile warm up, i felt distracted enough by the tvs to run more. pretty sure my tampon was gonna fall out though. but maybe that helped in distracting me. tmi? idgaf. jk. dykwis? mn. 

The Den

Here's a pic of the workout area in our backyard. Not yet fully operational, immediate plans are to put a pull up bar and rings on the beam closer to the camera and Phil's dual speed bag on the opposite side. Bumper plates and squat rack will be to the right of the bag. I'd like to put a rowing machine immediately to the right of the treadmill and the rest of the space will be clear to practice rhythmic gymnastics/breakdancing.



Todays Workout

5 miles at 47:49.

ELLLLL BEEEEESSSSS

I lost 4.4 LBS!!!!!! ONLY 45.6 MORE TO GO UNTIL MY GOAL WEIGHT!

I can't let myself get too excited though because I could EASILY gain 14.4 the next "month" due to water retention....But for now, I'm celebrating with a serving of fruit and cottage cheese and granola. YUMM!!!!!

Catching up for 2 days (not to be confused with Belly's TWO-A-DAYS)

Monday's workout consisted of 20 min run on the NordicTrack (which has an AWESOME sound system...you all should come over and try it out during Death Class or the Lyon's Den...whichever name floats your boat). And then I learned the 12 ANGLES...thanks Phil! And after one workout, I feel like I am ready to Kick some @$$!!!! BOOOYYYYYEEEEEE!!!!!!!!

Oh yeah...and then Nelly and I did the following. THE BURPEES ARE KILLER!!! RENE...I will never make light of the burpee ever again!!!

10 Kettlebells + 1 Burpee
10 Kettlebells + 2 Burpees
10 Kettlebells + 3 Burpees
10 Kettlebells + 4 Burpees
10 Kettlebells + 5 Burpees
10 Kettlebells + 4 Burpees
10 Kettlebells + 3 Burpees
10 Kettlebells + 2 Burpees
10 Kettlebells + 1 Burpee

Tuesday's workout was TKB at Miramar. I really liked the teacher. She made us do 4(!) turbo rounds! But as the self-proclaimed reigning TQ...it was EASY SCHMEEZY (she says while stretching out her glute muscles from behind closed doors in her office).

Today (WEd.) is Weight Watcher WEIGH-IN! I cheated and weighed myself yesterday at the gym. According to the gym scale I lost 1.5 lbs!!! WOOT! But this was before our steak and veggie dinner that was 5 WW points. I'll let you all know what the OTHER scale says...lbs lost I mean...not the actual weight.

"blog about it fool"

ok. ok. ryan FINALLY laid the smack down on me for not posting anything in regards to my work outs and all...

for those who do not know me, my name is aileen (pronounced eye-lean) and i'm a good friend of ryan&jg. 

my goals in life:

• lose the stupid weight i gained since i started dating jason (that's 3 years worth of fat), so i'm shooting for my og weight of 110 (currently, close to hitting 130 =/) and toned;
• get off the "relaxed" plan, aka the 8 year plan from school;
• starting my own business selling my niffy and crafty things; and
• learn 2 other languages (besides the languages i know/currently learning).

other than that, since the day ryan put this blog up, i caught the common cold and didn't work out for almost a week. i started working out mid-last week, going back to 24 hr. fitness at 9pm at night. usually 30 min. cardio and 45 min. weights.

yesterday and today i didn't work (out)... i jammed. TURBO jam'ed that is! a whole lotta fun i must say. although, i haven't been dieting the way my cousin suggested i should do =/ i'm hoping to get started tomorrow on the diet, but certain foods are tempting... VERY tempting. she suggests that i keep a planner and write down everything i write PLUS keep up with the diet. i bought the planner 2 weeks ago, nothings written inside. how sad.

i'm hoping the espiritu's keep up with the once a week work outs at their house, i want to join in on all the fun now!

meh

feeling bleh recently. ate a burger for lunch with kamilah and felt heavy the rest of the day. went to the gym after work and ran 1 min intervals alternating between 7 mph and 5.5 for two miles. some guy moved to the treadmill next to me and had really bad BO. it was hard to focus on running while wanting to barf at the same time. did 20 push ups and decided i needed to do a little more than like 30 min of exercise. attempted to run a mile in 8 min, but almost died finishing at 8:30. and i could literally feel all the fat on my body weigh me down while i ran. i kept checking my butt to see if i had on butt cushions. 

Frustrated

...on the last minute count down to my time off. Seriously...not feeling happy right now.

Today's workout was so-so. 2mi - 24:04
Some intervals, some walking, some jogging.

3 x 1 mile

Here's today's track workout per Coach Paul Greer's Fall 2008 5k/10k Training program. Check him out and the rest of what the SDTC has to offer at SDTC.com.

10/21 - Long Intervals: 3 X 1 Mile at 5K pace with 3:00 rest between intervals.

Mile 1 - 0:07:38.79
Mile 2 - 0:07:16.03
Mile 3 - 0:07:19.00

These are hard to do on a treadmill and I'd imagine the times would be a lot closer to last weeks 1000s had I done them outside, but I'm still no where near the 6:26. *sigh* maybe one day

Later Today

Rene's WOD

P.S. If you add your user name to the 'labels for this post' you can sort postings by user. holla.

P.P.S.

Random, but lovely pic of my girl

[nae] WOD - 10/21/08

Woke up at 6am to drive to the gym. Sometimes I wonder why I wake up so early to go roll with Mike. It's like I'm driving into a wall on purpose. That guy just smashes me. After an hour of rolling I decided to do a workout.

"Annie"

For time:

50 - 40 - 30 - 20 - 10 reps of

Double Unders
Situps

10:53

Now I thought this time was really pathetic until I looked back at my previous two attempts at it. 10:30 (6/16/2008) and 11:07 (2/26/2008). I guess my time is pathetic when you watch this dude finish in 4:33. I was just praying to finish under 10 minutes.

[nae] WOD 10/20/08

Using a 1 pood (36 lbs) kettlebell, 5 reps of each exercise per arm, then switch to the other arm. Adjusted the original workout to include 10 pull ups after completing both sides (left and right). Rest 1 minute between rounds.

3 rounds:

Swing
Swing high pull
Snatch
Clean and Press
Circular cleans
Reverse lunges
10 Pull Ups

Here's the youtube video of the workout...and yes that's Woody Harelson.

chhhhhaturrrranga

the usual today - yoga at 24 hour with steve. he pushed me to hold that chaturanga today (the tricep push-up), which is useful for the next time i am trying to push myself off a floor of fire. i was suppose to go to the hot guy hip hop class, but i really didn't feel like it. ran errands instead and i bought an office chair.

simply rad (or awesome)

I tried that 5k loop button on the treadmill Saturday. But the treadmills at the Miramar gym don't have that blinking lap thiny so I had to just imagine where I was by looking at the mileage. Much more fun to look at the blinking light than #s. I like the LJ treadmills better though, but maybe due also to familiarity. I got good sleep friday night, with 2 bud lites in my belly. Felt great in the morning, but by the time I hit the gym, I had cement feet and really just planned on 2 miles. But as I hit 2 miles I thought 'pfft, whats one more' and then I ended up suffering through my last 2 laps. To top it off, as soon as you hit 3.1miles, it switched into a 3 min countdown for cooling off. I don't even know my exact finish time but I know i was over my last time of 38:12. But not by too much I guess. I think it was still under 39 min. Also some man next to me was tall and sweaty and ran with short steps...and had no shoes on. Gross.

Saturday night I also got in about 3 hours of dancing. Must have been that double monster/greygoose.

NordicTrak...greek for running in place

I purchased a treadmill for Ry's 30th bday and it came in on Friday in the most GINORMOUS box I've ever seen! Ry, turn that into a dollhouse for my baby!!!

In any case on Sunday I ran 20 minutes on our treadmill. I was going to do bicep curls and back exercises but my wrist is sore! *insert masturbation joke here* I know kinda crass but I've been hearing them all day. Especially when wearing my "smart glove."

8 mile. awesome movie.

an even better run. paired with Phil, we took off from alanna's with alanna and janelle right behind us around 7:10 this morning. don't have the mile splits w/ me, but ~ 1:14 or a 9:18 min/mile pace. not too bad considering the hilly course. good way to start my sunday. the Chargers just lost, but i won't let that ruin my day. hopefully you're having a god one as well. =)

Tried to do Jackie today.

For time:
1000m row (substituted w/ 1000m run on new treadmill)
50 45lb thrusters (substituted w/ 15 lb dumbs)
30 pull ups

9:25

I guess i didn't really do this as prescribed (i could see how my time would've been substantially longer w/ a 1000m Row and 15 more lbs on the thrusters), but it was still a work out and it was nice to try out the new treadmill.

hipity hop

yesterday: 1 hip hop cardio class. those classes are probably more of a mental workout than a physical. my brain was tired at the end. my body followed suit by flopping around. i'm a little sad i have not improved significantly. it's odd to think you should know your body well enough to make it move however you want, but you don't. thus you flop.

today: didn't go to hot yoga cause i'm at my parent's house, and ryan said he's going to go with me after work sometime this week. i am hoping to go to the gym later today to run because my legs are no longer aching.

update: i ran the 5k loop again in 28:40. it actually wasn't as bad this time.

3 point workout

Went to Pilates Fusion at 24 with the hubs. Totally kilt it this time with the abs. I'm still having some trouble with the planks but overall I'm proud of myself. So much so, that I'm going to reward myself by getting some AWESOME American Apparel scarves and use them NOT as scarves but as shirts (check out the video) Thanks April for this awesome fashion idea! 

Oh yeah, in case you were wondering, one hour of pilates fusion is worth 3 WW points. OR...1 yummy chocolate chip oatmeal cookie.

[nae] - 10/17/08 WOD

Since I didn't get to workout yesterday I made sure I did today.

"Jackie"

1000m Row
50 Thursters 45 lbs
30 Pull ups

For time.

7:39

Cooldown:
100 sit ups

Video of a Thruster

wod.101708.ucsd chancellor's challenge 5k

today, i was able to participate in my first 5k for free. our company is a big sponsor of this yearly event, so special thanks to amln.

i planned for a 24 minute time. officially, i came in at 23:07. i shouldve started in front since the race wasn't chipped. my time is really under 23 minutes, but whatever. it's only a few seconds...only a few seconds. =/ next time i know.

yayyy i can runnn

after my traumatizing run on tues, i decided i needed to find out if i was even capable of running 3 miles... i was all ready to go during lunch today but then ryan started crying cause he wanted pho. so we all got pho. by the time we got back and got settled into the daily grind, i was really not feeling motivated to run after work. towards the end of the day i read this blog and was like, stop being a bitch, bitch. changed, and gymed it. pressed that little 5k button and set the pace at 9:40/mi. first mile spent adjusting my crouch, second mile started getting cramps, third mile i was feeling pretty good and upped the ante the last half mile. finished in 29:30 with a hyena-like scream (not really), yayyyyy. then i told ryan, showered, ate pasta salad, blogged. i'm excited to try to go faster now that i have some sort of benchmark!

I thought I was going to run

Woke up early this morning and drove to the gym to train with Mike and Roger. I got a good sweat from rolling and thought to myself, "this is going to be a good day" in hopes of running at lunch. Then I get the email from the boss. Looks like someone's working through lunch...oh how I love quarter closes. Hopefully Kaitlyn will let me sneak a workout in when I get home, but typically once I hold her and she stares back at me it's over.

Anyways, Ryan was hitting me up about kettlebell swings and I thought I'd share the videos I gave him. The first is a really good instructional and the second is the standard Crossfit kettlebell swing.

Instructional


Crossfit Kettlebell Swing


Enjoy! Hope everyone else is able to workout.

Turbo Queen

At one Turbo KickBoxing class, the instructor names a Turbo Queen after the first round of Turbo. The turbo round is about a minute of high intensity Turbo kickboxing and the TQ is the one who shows the most enthusiasm (I guess) or the one who looks the most spazzy (I prefer the former, but I'm pretty sure it's the latter). I was awarded this title a couple of months ago by said instrutor however, I didn't go for a couple of months and the instructor was only subbing so there hasn't been a TQ named after me...so that makes me the and "reigning" Turbo Queen...self-proclaimed of course.

In any case, I performed my queenly duties and TKB'd for an hour.

Hungry like the wolf

I'm tired. I'm sore. I'm overall a mess. I might rest today w/ the potential of racing against the Chancellor tomorrow at UCSD. I want to beat him. There are other things i'm working on daily, however. i.e. gaining 15 lbs. This is hard for me b/c I'm picky and a lot of times I'm just not hungry.

I'm starting w/ two packets of oatmeal (AK style as I like to call it) and a granola bar this morning. hopefully these fools will want to take an early lunch and grab some pho. I'll grab some of those turkey burgers phil recommends today for dinner.

For your MTV watchers - Don't worry, Dan. Robin is dead to me too.

wod.101508.round 1

memories filled my head this evening. the radio, the dark sky, the lit moon, wrapping my hands, the smell of stinky leather. all of it brought me back to when i trained in domingo's backyard in tierra santa tues nights. domingo is a certified kajukenbo and eskrima instructor who schooled me back in early 2000. along domingo's side was cesar, our amatuer boxer. both of them were all about the knowledge transfer and i thank them for what i know. i like to think i'm a boxer at heart, but never stepped into a ring. if i could only turn back the time...

enough with the reminiscing. today's wod.

3 rounds of focus mitts incorporating some footwork, followed by kettlebell swings and burpees.

10 kettlebell swings + 1 Burpee
10 kettlebell swings + 2 Burpees
10 kettlebell swings + 3 Burpees
10 kettlebell swings + 4 Burpees
10 kettlebell swings + 5 Burpees
10 kettlebell swings + 6 Burpees
10 kettlebell swings + 7 Burpees
10 kettlebell swings + 8 Burpees
10 kettlebell swings + 9 Burpees
10 kettlebell swings + 10 Burpees

i didn't time myself. i was afraid i wasn't going to do the whole workout, but somehow mustered up the will and strength to finish. also ryan and jason were watching. i can't let my people down.

finished up with some empty hand with jason, while ryan grilled up the burgers. i probably burned off the burger calories in this workout. sucks. ryan, get the turkey burgers from costco. they have the best fat to protein ratio.

lessons learned:
ryan - good work on the speed and snap of the punches. work on targeting the same area of the mitts and the footwork.
jason - a little heavy on the punches. lighten up, work on form, and the snap will sound better. you already know the hooks need work, but nice footwork.

overall it was a good start to our personal goals. you didn't forget the 12 angles, which was awesome. great round 1 guys.

Aim high, not for the trash can

Ryan has been begggggging me to join this blog, so finally, I said OK. I have met some of you, maybe just JG, Beily and the guy with the lazy eye. Oh, and I kind of met the guy who's football pool I'm tied for #1 in. (for now anyway, not sure how that happened?)

I'm Joanne and I work with Ryan and Beily.



My goals:

1. Beat fathead's 5k time, so he stops trying to look at my stats on the treadmill
2. Lose 5-10 lbs...cause that much weight shows on us shorty's
3. Always use my reusable bags when grocery shopping
4. Pass the cpa exam before DL does. ha! Not really a goal but it'd be A-S!
5. Run the 5k next month, without walking
6. Be more positive
7. Live life

Let's do this cause “Life is what happens to you while you're busy making other plans”

berries and cream!!

today:
i did 45 min of power yoga with joanne and kamilah... it was sort of hard after yesterday's run of 2 miles at 9 min/mile. definitely couldn't go low on those warriors. i don't remember the last time i ran 2 miles straight and especially at that pace. i was dying. i felt like i was carrying someone really fat and probably looked a little mentally challenged at the end. my legs were hurtin last night for sure. i really need to work on my endurance. less than a month til the 5k!

totally unrelated, but really funny:

please vote ryan to dress up like him for halloween.

1,000,000 Milimeters (say this pinky to your mouth for effect)

It's been a rough day so far.
Here's today's track workout per Coach Paul Greer's Fall 2008 5k/10k Training program. Check him out and the rest of what the SDTC has to offer at SDTC.com.

10/14 - Long Grass Intervals: 4 X 1000’s at 5K pace with 2:30 rest between intervals.

I just realized that if i wanted to run these at my desired 5k pace, it'd be at 6:26/mi. i don't know if i've ever gone that fast on a treadmill before. with that said i took it to the streets.

1 - 0:04:27.45 (7:12 min/mi)
2 - 0:04:20.00 (7:00 min/mi)
3 - 0:04:36.73 (7:27 min/mi)
4 - 0:04:27.13 (7:11 min/mi)

No where near the 6:26, but my butt/hamstrings were sore from the day before, the route i was running up and down was hilly, it was a full moon last night and my horoscope says 'the best is yet to come.'

Later Today

12 angle drills & Rene's WOD

[nae] WOD - 10/15/2008

Swing / Burpee Challenge

Warmup:
400m row
Stretch

For time:

10 kettlebell swings + 1 Burpee
10 kettlebell swings + 2 Burpees
10 kettlebell swings + 3 Burpees
10 kettlebell swings + 4 Burpees
10 kettlebell swings + 5 Burpees
10 kettlebell swings + 6 Burpees
10 kettlebell swings + 7 Burpees
10 kettlebell swings + 8 Burpees
10 kettlebell swings + 9 Burpees
10 kettlebell swings + 10 Burpees

8:58 with a 24 kg kettlebell

(16 kg for women and 24 kg for men)

Cooldown:
100 sit ups
Stretch

beily's goals

oops i accidentally posted something here that was suppose to go on my personal blog.

i'm beily... or belly when ryan thinks he is funny. i work with ryan... he likes to think he is my boss by telling me what to do... i put laxatives in his muscle milk shakes.

i have never blogged or read anyone blog about their workouts as much as ryan and his friends (you).

my goals:
1. get on america's next best dance crew... or just remember the steps to a 1 minute dance during hip hop class.
2. move to india, become a yogi; just do more fuckin yoga.
3. run faster... esp by next month for the 5k.
4. get smarter.
5. do myself and others good.
6. laugh more, be happy!!!

wod: doyle ball

i'm still addicted to bball. tues and thursdays, i typically spend my lunches playing bball at doyle park with ron and herbert. herbert played with paquaio three weeks ago at sycuan and he didn't call me. i hate herbert.

games played: 3
elapsed time: 1 hour
games won: 0 (lol, there was an old man on our team that didn't do anything but get in the way)

not sure if this a workout to you guys so take it for what it's worth.

TriChestRun - not a new dinosaur but my workout for today

I've committed Tuesdays for running and tricep and chest exercises.

Run: 21 minutes
Mileage: 1.5 and change DON'T JUDGE ME!
Weights: all of the exercises are 3 sets of 10 reps

Skull Crushers with a 20 lb. weight on an exercise ball...because I'm thug

Bench press same 20 lb. weight (WOOHOO I can cross off that off my goals because Zoey weighs 18 lbs.) on same exercise ball

You know that one tree contraption thing? The one with the adjustable arms? I did the chest squeeze things on that (remember that one punky brewster episode where cherry must must must increase her bust? Like that...but with outstretched arms)

And another tricep exercise with 5 lb. weights in each hand.

I plan on increasing the weight and/or reps with each workout.

Ok...that's it. For now.

Cardio Day

I think I got the hang of this whole pace deal. Told myself to run around an 8:30 pace.

4 miles - 32:57 (8:15 / mile)

1st mile - 8:11
2nd mile - 8:02
3rd mile - 8:22
4th mile - 8:23

jack pot - 10/14/08 wod

When I don't get word from Rene as to his work out and it's not a running day, i usually go to crossfitsandiego.com. here's what they had.

WOD:
7 rounds for time of:
225/155 lb. Deadlift x 7
36/24 inch Box Jump x 7

11:05

the two numbers before the exercise represent what weight/height should be done for men/women. i used the women's prescribed amounts b/c of my back and 24 hr doesn't have 36inch box and b/c i'm a girl.

wod.101308

my first official 5k is coming up this friday. the UCSD Chancellor's Challenge 2008. i didn't know how fast of a pace i'd be running for this friday, so tonight i tested myself. i ran calle cristobal in the dark. weather was cold and dry.

total distance: 3.15 miles

mile 1: 6:47:62
mile 2: 7:35:49
mile 3: 7:45:02
mile .15: 1:06:21

total time: 23:14:34
avg pace: 7:22

i started too fast...sucks.

Experiment 626

Thanks for the invite Ry.

1.) Look like Brad Pitt. I'm talking Brad Pitt from Fight Club, not 12 Monkeys.
2.) Run a sub 1:40 half next year and still lose to Ryan*
3.) Run 40 miles a month (10 miles a week)
4.) Workout in the morning. 6am!

Experiment 626

"Designed to be abnormally strong, virtually indestructible, super intelligent and very mischievous. He can think faster than a supercomputer, be fireproof and bulletproof, can spit acid, can hear in different hearing levels, can see in the dark, can jump really high, can climb up walls and walk on ceilings, can roll into a ball, have super sight and hearing and lift objects 3000 times his own weight (but not an ounce more)."

project.99.

it's been a while since i have been motivated for anything, more specifically, working out. there are different ways to motivate one's self and who would of thought blogging was one of them. below please find my goals for project.99.

1. gain 10 lbs muscle
2. run sub 1:55 half
3. grab rim (not that kind)
4. help other people reach their goals

big thanks to ryry for sharing his blog space.

JG's Project X Goals

To placate my husband...here are my Project X goals.

1) Lose 50 lbs by Hawaii (not that bad it's only 6 lbs a month...) DON'T JUDGE ME!

2) Be able to benchpress Zoey (18lbs.)

3) STICK TO MY WORKOUT CALENDAR AND FILL IT WITH FLOWER STICKERS*

*NOTE: I created a workout calendar with specific exercises/24 hour classes that I should take. After a successful completion of the day's workout, I reward myself with ...yes...a flower sticker that I procured at Michael's. Yes folks, I am that dorky...or ingenious? nah, I'm dorky. 

Project X

no, not the great movie starring mathew broderick and a band of monkeys skilled at sign language and flying planes, but rather make the x what you want. I've invited individuals to make a list of goals active or otherwise. this will be a good forum to keep each other accountable. and it'll give me shit to read throughout the day too!

with that being said, here are my goals

1) gain 15 lbs

2) run sub 1:40 half

3) be productive

4) dunk a softball

5) don't hate, motivate.

-Ryan