Tuesday, December 30, 2008

CrossFit One World WOD

Like many photos on this blog, I lifted this from the CrossFit One World site. Apparently, Freddy needed to ice his knees after a WOD but there was no ice to be found. He had to settle for some cold beer. Pretty clever, yeah?

Row 500 meters
Random stretching

WOD: "The Filthy Fifty"
Complete the following for time
50 box jumps 18"
50 jumping pull-ups
50 kettlebell swings 25#
50 walking lunge steps
50 knees to elbows
50 push presses 33#
50 back extensions
50 wall balls 14#
50 burpees
100 jump rope rotations

Joanne's Final Time - 53:50

Notes (to myself) about this workout:
This is an awful WOD. Period. But I did it. I even did it with no gloves. The knees to elbows were done hanging on the bar. I have a CrossFit callous to prove it. Boo! Cheers to my last WOD of 2008. What a way to say good-bye.

Monday, December 29, 2008

CrossFit One World WOD

Now you want a pair of pink kettlebells, don't you? This is Catra. She's an ultra marathoner and CrossFitter. She celebrated a birthday recently and is pictured here showing off her new toys.

1 hour of yoga
Run 1.1 miles
set-up for the snatch

WOD: Heavy Randy

Complete 75 power snatches for time. 35#

Joanne's Final Time - 22:29

Notes (to myself) about this workout:
This took way longer than my previous 14 minutes. What made this different was that I worked with each movement step by step to make sure each snatch was a solid one. I didn't care about the time, but I will say that I got to know this movement much better. Oh! I have blisters on my darn hands. Boo!

Okay. Whoever named this movement "snatch" should be shot!

Thursday, December 25, 2008

fierce present!

This year we decided to get creative with our gift boxes. This is Bren showing excitement over finding this tampax box beneath the wrapping paper. That face is classic, I tell you!

I admit that when the cold weather kicks in, I get a little lazy.

Okay. I get A LOT lazy! I have to admit that I've been trying to figure out some inspiration to (1) maintain the weight I've already lost and (2) go further in developing a healthier lifestyle and conquering this diabetes thing. These days I'm itching for inspiration that I'm willing to find it anywhere. Seriously. Anywhere.

Today my Auntie Lily gave me a beautiful blouse a la Michael Kors. I was so jazzed because well, I just don't have the budget to shop outside of Old Navy and Target, with a few trips to the uber-clearance rack at Macys. So to get such a lavish gift excited me to no end. I can always count on my aunt to get me a great pice of clothing because no mater what, she always knows our style and naturally, our sizes.

Um. Did I mention that this lovely Michael Kors blouse came in a size medium? Yup. That's right. A MEDIUM!

In truth, I was a bit worried because fancy designers usually size their clothing too small. Last year, Auntie's gift came in an XL (which naturally fit well at the time). So the jump to medium was flattering, but cause for minor concern. So I snuck into the CR to try it on and OMG. It fit perfectly. I now have a great blouse to wear for New Year's Eve.

So there it is. My new totally superficial inspiration. If auntie thinks I can squeeze into a medium, then off to the gym I shall go.

happy holidays!

Cheers to you and yours this holiday!

Saturday, December 20, 2008

Mr. Schwing

Dear Mr. Schwing,

It's been a long time since I've had to write one of these letters. Sincerest apologies. My fitness goals have been misplaced and I've been focusing more on my own development in the gym, that I completely forgot that there is a plethora of people that I've been meaning to "observe" if you will.

In truth, I'm rather embarrassed that I'm even writing this letter because it proves that (1) I was looking and (2) I totally noticed it. Unfortunately, I can no longer allow my embarrassment to silence me. It is imperative that I say something, so here it goes...

Mr. Schwing, it's winter and it's cold. Really cold. In fact, this winter in the bay area is much colder than it has been in the past few years. Apparently, when men get cold, things start to "point." I'm not hating, I'm simply stating a natural, biological fact. It isn't your fault that when you get cold, you "point." In fact, "point" all you want. However, I would prefer that you did the "pointing" with your finger and not other parts of your body. Um, do you get what I'm saying, Mr. Schwing?

I understand that you must me a runner of sorts and are attached to running tights. I get it. But it's cold outside and again, you "point." To the point that not only I notice, but I'm sure others notice too. Mind you, I'm only pointing this out (no pun intended) for your own health and safety. Perhaps you may need to wear protective gear or even loose shorts to keep the "pointing" from being so noticeable. I don't know. You figure it out.

But please Mr. Schwing, be mindful of how cold it is and how much you "point" in the cold weather. I'd hate to be doing some random WOD and accidently let go of a 35# kettlebell and find that it landed on your "pointer" and caused unsustainable injuries. You hear what I'm saying, Mr. Schwing?

Thank you very much. See you at the gym. I hope it's warmer for your sake.


The Fierce Runner

Friday, December 19, 2008

friday light

Today I did an hour of yoga. I had to opt out of belly dance because I had an appointment at Berkeley that I needed to tend to. It's okay. There's always next week. Yoga totally rocks my socks!

Thursday, December 18, 2008

CrossFit One World WOD

I lifted this image from our friends at CrossFit Unlimited. Apparently this was taken during the One World holiday party (which I unfortunately missed). It looks like someone brought Freddy the perfect gift. Nice "personal massager" Freddy!

Run 1.1 Miles
Random set-up for the WOD

WOD: "Deadlift/Burpee"
Complete 5 rounds for time of:
5 deadlifts 140#
10 burpees

Joanne's Final Time - 13:14

Notes (to myself) about this workout:
The last time I did this WOD was July 7, 2008. I lifted 133# and finished in 15:23. Today I lifted more, did the burpees with a 6 inch target and finished in slightly less time. Yea for me. I hate burpees. I don't care what you have to say about them.

Wednesday, December 17, 2008

CrossFit One World WOD

I would love to see some of the One World crew do this routine. Better yet, I would love to see some of the One World guys sport this gear. For now, we'll have to settle for this WOD battle between Freddy and Will. Enjoy!

1 hour of yoga
Run 1.1 miles
Random stretching and fiddling around to avoid starting the WOD.

WOD: "Fat Helen"
Complete five rounds for time of:
Run 400m
21 kettlebell swings 35#
12 jumping pull-ups

Joanne's Final Time - 27:57

Notes (to myself) about this workout:
The last time I did "Fat Helen" I did it in 34:38, so to do it under 30 minutes was a total gift. For some reason, I could swear that Eric said he'd be at the gym tonight. But he was a no-show making it so that I had to do this by myself. No worries because Jolie and Roman were doing their WOD around the same time as me. Plus, JD was cheering us on. Therefore, misery did have company. The cold really isn't conducive to running and such. UGH! I don't know how people workout in areas where it snows. That's just too darn crazy for me.

Workouts on the Road

I stole this from the CrossFit Santa Clara website. If any of you are traveling and would like some workout options, here are some great suggestions. Apparently, this suggested list comes from CrossFitter Eva T.

On the road and don't want to miss your Crossfit Workouts? Then this is the page for you. Check out Eva T's body weight workouts. For those of you that don't know, Eva Twardokens is - in a lot of the CrossFit videos and is an amazing athlete. She is a 2x Olympian and was a 12 year member of the US ski team.

Run 1/2 mile 50 air squats - 3 rounds.

10 push-ups 10 sit ups 10 squats - 10 rounds.

200 air squats for time.

“Susan” Run 200m 10 squats 10 push ups 5 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

10 Handstand push ups and a 200m run 3 rounds.

Tabata squats and tabata pushups.

5 push ups 5 squats 5 sit ups, 20 rounds.

Walk 100 meters on your hands, even if it is 2 meters at a time.

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

Invisible Fran...21-15-9 of air squats and push ups for time.

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

Run 1 mile for time.

10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.

3 vertical jumps 3 squats 3 long jumps - 5 rounds.

Handstand 30 seconds and 10 squats, 8 rounds.

10 push-ups 100M dash 10x.

Tabata squats.

5x 400M sprints.

10 X 100 m dash.

25 pressing snatch balances each arm. No weight.

Run 1 mile, lunging 30 steps every 1 minute.

handstand 30 seconds and 20 air squats, 5 rounds.

10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.

100 air squats. For time.

4x 25 jumping squats

10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.

10 air squats every 1 minute of your 1 mile run.

100 burpies for time.

Run 1 mile for time.

10 push-ups 10 squats 10 sit ups 10 rounds.

10 vertical jumps, run 400 meters, 5 rounds.

spend a total of 3 minutes in a handstand.

100 air squats for time.

Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.

Sprint 100 meters, Walk 100 meters, 10 rounds.

100 push ups for time.

Run 1 mile for time.

10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

10 walking lunges, 10 push-ups, 10 rounds.

Tabata Squats.

50 split jumps for time.

Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds.

10 burpies, 100meter sprint 10x for time.

“L” sit off the floor. 10 rounds of 10 seconds...if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!

run 400 meters, 50 air squats. 4rounds.

handstand 30 seconds, to squat hold 30 seconds. 10 rounds.

Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds

Run 1 mile for time.

10 push-ups, 10 squats, 10 rounds.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

Handstand to Jack-Knife to vertical jump. 30 Reps.

Run 1 mile with 100 air squats at midpoint, for time.

7 squats, 7 burpies, seven rounds, for time.

10x 30 second handstand to 30 second bottom of the squat hold.

Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.

Run 1 mile, plus 50 squats-for time.

100 burpies for time.

5 squats, 5 push-ups, 5 sit ups, 20 rounds.

Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.

5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

Handstand 10 seconds jack-knife to vertical jump. 25 reps…

Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

50 air squats x 5. Rest equal amounts as it took to do each 50.

Run 1 mile and do 10 push-ups every 1 minute.

sprint 100m 30 squats...8 rounds.

30 push ups, 30 second handstand or Plebs Plank..3 rounds.

10 sit ups and 10 burpies...10 rounds-for time.

handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.

250 jumping jacks...for time.

100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

Tabata Push-ups.

30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.

with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.

Run 1 minute, squat 1 minute 5 rounds.

run 1 mile for time.

air squat x 10 push up x 10 sit up x 10 3 rounds for time

10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.

Do Tabata Squats with eyes closed.

bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.

20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.

Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.

sprint 50 meters, 10 push ups. 10 rounds.

50 air squats, 4 rounds. rest for 2 minutes between rounds.

3x 20 tuck jumps. 3x 30 second handstands.

400m run/sprint 30 air squats, 3rounds for time.

20 jumping jacks, 20 burpies, 20 air squats...3 rounds

Warm up. Run 100 meters and do 20 air squats. 10 rounds.

Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.

100 air squats 3 min. rest, 100 air squats.

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

10x 50 meter sprint.

Test yourself on a max set of push ups...tight body chest to the floor...full extension!
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.

Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups

run 400m air squat 30 hand stand 30 seconds 3 rounds for time

5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form

50 burpies for time.

5 pushups, 5 squats, 5 sit-ups - 20 rounds

Run 1 mile, stopping every minute to do 20 air squats.

30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds

run 200 meters, 50 squats, 3 rounds

Tabata Squats

Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.

Tuesday, December 16, 2008

CrossFit One World WOD

Here's a video of today's WOD. This is the event that put Jason Khalipa over the edge and got him top honors at the CrossFit Games.

Run 1.1 miles
set-up for the squat clean and jerk

Complete 30 squat clean and jerks for time. 63#

Rules for doing the workout as prescribed: If you catch in a power clean, you must squat to hip slightly below knee for depth to count. You may press, push press, jerk or thruster the weight overhead. Don't be shy about dropping down the weight in this workout. This workout was the final event for the 2008 Crossfit Games. Ask any of the One Worlders that gave this one a shot at the Games, it will kick your ass!

Joanne's Final Time - 15+ minutes

Notes (to myself) about this workout:
I still have a lot to work on with respect to this movement. Once I nail the motion, I can start lifting a little heavier weight. The split jerk movement was a lot easier for me to get. It's the clean that gets me. I still have issues incorporating the shrug. In fact, I pull out the shoulders a little too early. I can feel the mistake coming along and I slammed the weight on the floor several times because of it. Eric and Jolie coached me through the WOD. It's great to see Jolie back at One World. I've seen her there in the later hours getting her workouts in. Any advice you can get from a number of trainers is always appreciated:)

Thursday, December 11, 2008

CrossFit One World WOD

We have the greatest coaches at One World, I tell you!

Row 1000 meters
Some other random warm-up exercises that Eric made us do

Clean 1-1-1-1-1-1-1

Joanne's weights: 65/70/75/80

Notes (to myself) about this workout:
I'd love doing cleans more if I could nail the form a little better. Apparently, this is one of the hardest lifts to master. I'm not a big clean fan because I just can't figure out the timing of the shrug and elbow lift. UGH! Practice. Practice. Practice.

Wednesday, December 10, 2008

the big 3-3

Though I'm officially just a day older, I'm technically an entire year older. Get it? Yea. Happy Birthday to me:)

Today I did an hour of yoga. I usually do something much more strenuous on my bday. Last year I did CrossFit, but today is a rest day so yoga it is.

Tuesday, December 09, 2008

CrossFit One World WOD

This photo was featured on the main site. Yeah. As always, I'm always impressed by all the kudos One World gets. I guess this means my gym is the bomb, huh? Oh, and thanks Freddy for the post-birthday burpee hell!

Jump Ropes (6 one-minute rounds with a 30-second break in between)
Dive Bombers (3 rounds of 5 reps)
Jump Squats (3 rounds of 5 reps)

WOD: "Death By Burpee"
Complete as many burpees as you can in 20 minutes.

Joanne's Final Count - 107

Notes (to myself) about this workout:
Burpees suck. Congrats to Eric for teaching his first class today. Wa-hoo!

Friday, December 05, 2008

friday light

1 hour of yoga followed by 1 hour of belly dance. Ahh... Just what the doctor ordered. I've been stressed and sometimes borderline depressed these days. I blame panic, PMS, and the stupidity of that other species. I can't say I'm 100% okay. But I can say that though I'm not a boxing fan, I'm jazzed about tomorrow's fight. I hate the narrow nationalism that events like this bring about. But I'm still jazzed about seeing the fight. Maybe it has less to do with the fight and more to do with the halo-halo bar I get to set up at my bro's place. Heh!

Thursday, December 04, 2008

CrossFit One World WOD

Friends let friends train at One World.... Here is Joe D. showing his Sunday morning class the proper push-up form by having Will B. demonstrate. Did I not mention how awesome our trainers are?


WOD: "Michael"
Three rounds for time of:
Run 800 meters
50 GHD Back Extensions
50 AbMat Sit-ups

Joanne's Final Time - 39:27

Notes (to myself) about this workout:
This is a terrible WOD and I hate that it's winter and I have to do it. I clocked in at a little slower than my last time. But at least I finished. Yea!

Tuesday, December 02, 2008

CrossFit One World WOD

This was the CrossFit One World post Thanksgiving crew. Yeah. If you look real closely, I'm not there. Lazy Joanne!


WOD: Row/Run
Complete five rounds for time of:
Run 400m
Row 500m

Joanne's Final Time - 29:59

Notes (to myself) about this workout:
Talk about cutting it close. I estimated I'd finish at around 32 minutes. Eric made me push for under 30 minutes. It was ugly. It involved a lot of yelling and swearing. I now hate Eric. But I did finish under 30 minutes. Bleh.

Monday, December 01, 2008

december plan

Thanksgiving is over. Thank god. I think I gained all the weight back that I lost. I (like many of you) ate way too much. I also realized that I'm in a major plateau and I have do some kind of overhaul to start working out more consistently and to eat much better. So here it is.... my December plan.

I'm living by two simple eating rules: 1) No deep-fried food. 2) No bread. This is my December plan. My only exception will be my birthday because on my birthday I deserve birthday cake.

Wish me luck.