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