after some dedicated months to blogspot, i've found a new love for tumblr for it's ability to fulfill my social media and micro-blogging needs. you can now find me with my new mister at:
because wodup.tumblr.com was taken :(
6.14.2011
6.13.2011
thank god monday is over!
lift:
back squat
5-5-5-5-5
WOD:
4 rounds for time of:
300m Run
20 Push Presses (1/3 of BW with DBs)
20 Sit-up (abmat)s
20 Push-ups
results (rx'd):
back squat
135-135-140-145-150 (+5lbs since may)
WOD
15:31 (i was victim to a forced upgrade from 20lb to 25lb DBs)
back squat
5-5-5-5-5
WOD:
4 rounds for time of:
300m Run
20 Push Presses (1/3 of BW with DBs)
20 Sit-up (abmat)s
20 Push-ups
results (rx'd):
back squat
135-135-140-145-150 (+5lbs since may)
WOD
15:31 (i was victim to a forced upgrade from 20lb to 25lb DBs)
someone at dogtown today said that the best part about mondays is ending it with a good crossfit session.
true. so true.
monday is over! need i say more?
6.10.2011
crossfit regionals - individual workout 6
WOD:
Workout 6 for time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 35lb) - i used 20lb DBs
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint - i sprinted 200
this workout was brutal! games style burpees suck big sweaty balls. i don't remember what my time was, but i was glad that i finished. thank god i didn't use 25lb DBs.. i think i would have died.
Workout 6 for time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 35lb) - i used 20lb DBs
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint - i sprinted 200
this workout was brutal! games style burpees suck big sweaty balls. i don't remember what my time was, but i was glad that i finished. thank god i didn't use 25lb DBs.. i think i would have died.
good eats - elliott's oyster house & pike place chowder
while on my business trip to seattle for the SMX advanced conference tuesday to wednesday, i got to go back to the two restuarants i loved the most when i first visited back in 2009. fortunately, i had easy-to-travel-with colleagues who took to my recommendations. we went to elliott's oyster house by the coast which has amazing seafood. oysters rockefellar.. that's really ALL i cared to eat. heavenly! i'm salivating just thinking about them. we also went to pike place chowder in post alley, where they're known for their chowders, obviously. i sampled four types of chowder, and the original chowder and seafood bisque were by far the best. one of our last stops was at wasabi bistro that my friend recommended. we ordered the omakase (chef's choice) sashimi and nigiri $60 set, which was a pretty hefty order of sushi between two people. not a huge sushi fan, but it was a pretty good set.
ELLIOTT'S OYSTER HOUSE
downtown seattle
downtown seattle
 |
| raw oysters |
 |
| dungeness crab cake appetizer |
 |
| oysters rockefeller: oysters baked with fresh spinach, pernod, bacon and hollandaise sauce. |
PIKE PLACE CHOWDER downtown seattle  | |
| new england clam chowder, seafood bisque, manhattan style chowder, and some other dill chowder |
WASABI BISTRO
belltown, seattle
belltown, seattle
 |
| wasabi bistro: omakase $60 set |
6.09.2011
CRACKfit.
Max effort bar dips
WOD:
Baseline (x3)
3 rounds for time of:
500m Row
40 Air Squats
30 Sit-up (abmat)s
20 Push-ups
10 Pull-ups
Rest 3 min
results (rx'd):
max effort bar dips:
21
baseline WOD:
25:25 - 9 min (late start) = 16:25
me with no crossfit for 5 days =
 |
| I WANT SOME CRACKfit! |
i finally got my fix. oh yes, oh yes..
getting in the zone
in my effort to become a lean, mean, killing machine, i decided to experiment with the zone diet. i took a look at the crossfit journal issue 21 to find me some zone meal plans. i used this zone block calculator to determine how many blocks i require. it suggested i get 12 blocks a day, and based on my daily schedule, i've split my blocks into meals that day part like the following:
breakfast 3
snack 1
lunch 3
snack 1
snack 1
dinner 3
given how difficult it is to zone consistently, i'm going to maintain the diet for about three weeks, five days a week (with semi-cheat days over the weekend). for this first week i made deli meat and tuna sandwiches for breakfast and lunch and a beef stew that i'll be eating for dinner every day. the snacks will contain grapes, almonds, and string cheese. i felt like such a kid, packing up my meals in brown paper bags. "off to school now, thanks mom!!" only i'm both the child AND the nurturing mother.. which essentially means i have transformed into a super-human hobbit. my hobbit food:
since monday, today is my second day on the zone diet (i'm ruling out my two days in seattle). i feel so unsatisfied after each meal because i'm used to eating until my buttons pop off, which is probably a good indication that i'm over-feeding this little child-like body of mine. my hopes for leaning out and having more energy run parallel with my desire to overcome my weakness to food. it baffles me how i could quit smoking so easily and not have the will power to control my food portions. hopefully, i can re-train my belly. off to do some planning.
breakfast 3
snack 1
lunch 3
snack 1
snack 1
dinner 3
given how difficult it is to zone consistently, i'm going to maintain the diet for about three weeks, five days a week (with semi-cheat days over the weekend). for this first week i made deli meat and tuna sandwiches for breakfast and lunch and a beef stew that i'll be eating for dinner every day. the snacks will contain grapes, almonds, and string cheese. i felt like such a kid, packing up my meals in brown paper bags. "off to school now, thanks mom!!" only i'm both the child AND the nurturing mother.. which essentially means i have transformed into a super-human hobbit. my hobbit food:
 |
| five days worth of zone breakfast, lunch, and snack meals |
 |
| the ingredients of my stew - onion and green peppers |
 |
| the ingredients of my stew - mushrooms |
 |
| the ingredients of my stew - squash zucchini |
 |
| the ingredients of my stew - beef |
 |
| the ingredients of my stew - tomato sauce and seasonings |
 |
| portioned beef stew |
since monday, today is my second day on the zone diet (i'm ruling out my two days in seattle). i feel so unsatisfied after each meal because i'm used to eating until my buttons pop off, which is probably a good indication that i'm over-feeding this little child-like body of mine. my hopes for leaning out and having more energy run parallel with my desire to overcome my weakness to food. it baffles me how i could quit smoking so easily and not have the will power to control my food portions. hopefully, i can re-train my belly. off to do some planning.
6.06.2011
whitewater rafting and then off to seattle..
which means no crossfit or heathy food for three days, which is also why i ran five miles yesterday and got some serious side aches. can potassium solve the problem? we will see.
i picked a really bad day to start the zone diet today (with me going to seattle the night of my first zone day), which was a spontaneous decision made on saturday after i went white water rafting on the kern river.. so so SO much fun!! we ran into a tree, lost a paddle, and shoved the birthday girl into the river. these were thrilling and glorious moments! next time around, we're going for the level 4-5 rapids.
i picked a really bad day to start the zone diet today (with me going to seattle the night of my first zone day), which was a spontaneous decision made on saturday after i went white water rafting on the kern river.. so so SO much fun!! we ran into a tree, lost a paddle, and shoved the birthday girl into the river. these were thrilling and glorious moments! next time around, we're going for the level 4-5 rapids.
 |
| rafting crew minus 3 |
 |
| white water rafting on the kern river |
 |
| the doomed birthday girl put up a surprisingly tough fight |
6.03.2011
crossfit benchmark (annie)
lift:
front squat
5-5-5-5-5
WOD:
annie:
50-40-30-20 and 10 rep rounds of:
Double-unders, Sit-ups.
results (rx'd):
front squat
85-95-105-115-125
annie:
7:32 (-1 min 5 sec) :)
i made an interesting discovery today. working out on an empty stomach is actually motivating for me. i just want to finish faster so i can hurry up and feed myself!
front squat
5-5-5-5-5
WOD:
annie:
50-40-30-20 and 10 rep rounds of:
Double-unders, Sit-ups.
results (rx'd):
front squat
85-95-105-115-125
annie:
7:32 (-1 min 5 sec) :)
i made an interesting discovery today. working out on an empty stomach is actually motivating for me. i just want to finish faster so i can hurry up and feed myself!
6.02.2011
good eats - stefan's la farm
i was so sad to have passed on today's cindy WOD as it's one of my faves. i have decent relative strength so i LOVE body weight WODs. unfortunately (but also fortunately) google took us out to dinner at top chef, stefan's la farm in santa monica after our QBR (quarterly business report). we were treated to stefan richter's six course meal with wine pairings and an additional treat at the very end. the chef, himself, approached us and suggested we'd do well with the tasting. it was a really great dining experience. the pairings went very well with all of the courses, and i felt that it had an amazing opener and closer. everything else in between was decent to good, but the first and last course were, in my opinion, by far the best of the night. please see below for the reason why i have not weighed as much as i had since 2008.
 |
| course 1 - fresh yellow tail and tuna sashimi in an insanely delicious sauce |
 |
| course 2 - seared, caramelized scallop on a bed of pureed sweet corn w/fried parsnips in pumpkin seed oil |
 |
| course 3 - halibut over baby spinach in a champagne sauce.. meh.. not a fan of halibut |
 |
| course 4 - wild mushroom ravioli w/foie gras & black truffle |
 |
| course 5 - filet of beef over mashed potatoes in a hollandaise sauce |
 |
| course 6 - souffle with something too intensely sweet for my taste buds and a dark chocolate dip w/a touch of a single raspberry |
 |
| course 7 - 4 layered lollipop ice cream with a dark chocolate chip in the center. OMG. this was SO SO very amazing! poor photo quality though :( |
 |
| list of wine pairings in order of courses. number two was a very pleasant surprise. |
happy one-year crossfit anniversary, me.
today marks the day of my one-year crossfit anniversary. june 1st was the official day dogtown crossfit opened up shop, and the day i sold my soul to the crossfit devil.. ahem, angel i mean. dogtown and i are the same age.. siblings of close age do tend to dance on the thin line between love and hate.
a lot has happened in a year, physically and mentally, and much of it is associated with crossfit. over the course of the year, i've managed to:
on a serious note though, i'm looking forward to be able to shout, "i don't need to scale shit!" come june 2012. when that day comes, i will relish the sweet smell of victory! for all of six months before we all parish into smithereens!
 |
| no longer a newborn :( |
a lot has happened in a year, physically and mentally, and much of it is associated with crossfit. over the course of the year, i've managed to:
- develop man hands that can withstand spewing, hot lava.
- tweak my dating schedule to fit into my deadlift schedule.
- avoid peeing, farting, queafing, and god forbid, sharting when lifting really heavy weights!
- make my colleagues donate for fight gone bad, even after they were convinced crossfit is a cult.
- call upon winter and let it snow beautiful chalk and sand papered dead skin all over my black car all-year-long.
- get smoked in WODs next to extraterrestrials of super human strength. absolutely incredible!
- develop a sweet tooth? double you tee eff.
- buy two ridiculously expensive tops just so i can have some grade A material to sweat, cry, bleed, and maybe throw up a little in. damn you, lululemon.
on a serious note though, i'm looking forward to be able to shout, "i don't need to scale shit!" come june 2012. when that day comes, i will relish the sweet smell of victory! for all of six months before we all parish into smithereens!
6.01.2011
crossfit benchmark (fran) - the deathly fran cough
WOD:
results (rx'd):
11.23.10 - 7:20 (55lbs)
03.28.11 - 6:07 (60lbs)
06.01.11 - 5:48 (rx'd)
i caught the infamous fran cough today, so hard that i got a headache. crazy right? luckily it subsided after 30ish minutes, but the cough remained. i felt like my chest was going to explode and something in my temple was going to pop. people were shouting at me, it was so motivating and thrilling! GIVE ME MORE!!
Fran:
Three rounds, 21-15- and 9 reps, for time of:
(95/65) lb Thruster
Pull-ups
Three rounds, 21-15- and 9 reps, for time of:
(95/65) lb Thruster
Pull-ups
 |
| she'll give you the thrust of your life ;) |
results (rx'd):
11.23.10 - 7:20 (55lbs)
03.28.11 - 6:07 (60lbs)
06.01.11 - 5:48 (rx'd)
i caught the infamous fran cough today, so hard that i got a headache. crazy right? luckily it subsided after 30ish minutes, but the cough remained. i felt like my chest was going to explode and something in my temple was going to pop. people were shouting at me, it was so motivating and thrilling! GIVE ME MORE!!
5.30.2011
5.28.2011
make 7-up yours!
WOD:
7-UP:
complete 7 rounds or until the clock hits 20 minutes of:
7 squat cleans (115?/95) not sure what the men's weight was
7 pull-ups
7 push-ups
7 sit-ups
results:
17:17
95lbs 1st round, 85lbs for the rest
i've never really done squat cleans with heavy weight before, so the first half i was actually power cleaning and then front squatting. weight was a little heavy.. because i'm weaksauce :( at least i did one round rx'd! yes! next time i'll definitely try to stick it out with 95lbs and endure the suffering. if charles barkley's retired, aged, chubby ass could do it.. :)
i think i ran about 4 miles today too. i had me some korean cold noodles earlier in the day that i needed to run off. yu chun, hands down, serves THE best naeng myeon (cold noodles) i've ever had. surely i doused it with hot mustard and vinegar! and a side of obese kimchi dumplings.
i had a pretty productive day, exercise-wise (i even helped two people move!) and definitely food-wise, all in the company of wonderful people, which made for a pretty rad day. yeah yeah, noodles aren't paleo.. but at least it's buckwheat noodles. and since i'm going to get back on paleo late june, i'm going to enjoy such foods that tickle my tummy's fancy until then.
7-UP:
complete 7 rounds or until the clock hits 20 minutes of:
7 squat cleans (115?/95) not sure what the men's weight was
7 pull-ups
7 push-ups
7 sit-ups
results:
17:17
95lbs 1st round, 85lbs for the rest
i've never really done squat cleans with heavy weight before, so the first half i was actually power cleaning and then front squatting. weight was a little heavy.. because i'm weaksauce :( at least i did one round rx'd! yes! next time i'll definitely try to stick it out with 95lbs and endure the suffering. if charles barkley's retired, aged, chubby ass could do it.. :)
i think i ran about 4 miles today too. i had me some korean cold noodles earlier in the day that i needed to run off. yu chun, hands down, serves THE best naeng myeon (cold noodles) i've ever had. surely i doused it with hot mustard and vinegar! and a side of obese kimchi dumplings.
 |
| long time no eat, my friend! |
on another note, SO excited to see lupe at the jazz reggae festival tomorrow!
WE ARE ALL LASERS!!
5.27.2011
dead alley burpee thrust
WOD:
Dead Alley Burpee Thrust
As many rounds as possible in 20 minutes of:
200 m Run Alley
10 Knees-to-elbows
5 Burpees
7 Dumbbell Thrusters (1/3 of your body weight)
results (rx'd):
7.25 rounds (20lb DBs)
the first time i did this back in october, i got eight rounds, but used 15lb DBs for five rounds and 20lb DBs for three rounds. so although i did less, i'm glad i went heavier by 10lbs total.
it's memorial day weekend.. alas! some drinking and oversleeping are in order!
Dead Alley Burpee Thrust
As many rounds as possible in 20 minutes of:
200 m Run Alley
10 Knees-to-elbows
5 Burpees
7 Dumbbell Thrusters (1/3 of your body weight)
results (rx'd):
7.25 rounds (20lb DBs)
the first time i did this back in october, i got eight rounds, but used 15lb DBs for five rounds and 20lb DBs for three rounds. so although i did less, i'm glad i went heavier by 10lbs total.
it's memorial day weekend.. alas! some drinking and oversleeping are in order!
 |
| me. in a few hours. |
crossfit games 2011 - australia regionals
the australia regionals video highlights are getting me pumped up at work. i'm feeling an urge to rip all the cords out from my super heavy desktop tower and start using it for thrusters!!
via crossfithq
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