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.