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