Monday, July 26, 2010

Friday, July 23


Part A.

Three rounds for time of:

30 Push-ups, release hands from floor at the bottom

12' Wall climb

21 Overhead squats

12' Wall climb

Seven minute time cap.  Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B.

Three rounds for time of

30 Toes to bar

21 Ground to overhead anyhow (95/ 65)

Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C.

Three rounds for time of:

6 foot Wall jumps with burpee, 5 reps

20 ft Rope Climb ascents (3/ 2)

Twelve minute time cap. Score time of completion or reps completed within the cap.


Friday, July 23, 2010

3 Blocks

3 oz chicken breast
1 banana
1.5 Tbsp of SunButter

~Sweet Assassin says relax and have fun

Thursday, July 22, 2010

The Last Ascent

"Last Ascent"

5 - 10 - 15 reps of

225 lb Back Squat

Box Jumps, 24"

Loved this WOD. On paper it looks so simple. A couplet. Low reps. Fast. Don't be fooled, it kicked my butt. It was one of those that really got my sweat glands goin'. I was drenched in sweat after only 5 mins and 6 seconds. 

I had some flexibility issues with my arms and shoulders due to the WOD yesterday. It was a challenge and painful to get my arms parallel to the floor, with my shoulders actively holding the bar "racked" on my back. I was tight. The first set of 5 back squats were good, I had good depth and I felt strong coming up. 

The second set of 10 were not as seamless. Diso said to go lower on a few of my reps, so I was being conscious of trying to go below parallel. 
On the last set of 15 reps, I broke up the work into sets of 5 then racked the bar to rest. Each set was difficult at this point; I was getting tired and getting deep in my squat was tough cause I was afraid to not be able to get back up. I can feel it in my hamstrings, actually the whole posterior chain was tiring. I had to fire my legs at the bottom as explosively as possible to make it back up. 

The box jumps were the "rest" portion of the WOD. 

I love back squats. I wanted to do more weight like 85#s, but I don't think I'd make it through the WOD. My 3RM is 110#s set about 2 and half months ago. 


Mr. Clean! Mr. Clean!

Seven rounds for time of:

205 lb Clean, 3 reps

4 Ring handstand push ups

75#s is my recent PR weight. Of the 21 reps needed to complete the WOD, I probably did 1/3 more in failed attempts. G said it was suppose to be a heavy clean, not a weight that you're comfortable with; it should be challenging. And it was. It wasn't but the first WOD I did in the new space (3 weeks ago) that I PR'd 75#s, so I was "unfamiliar" with the weight. 

But I completed it, and I wasn't stressin' about my time, because I knew the accomplishment was in doing the heavy clean, working on my movement/skill: like really timing my jump/shrug when the bar is at my thighs; really exploding big; and getting my elbows around quickly while trusting myself to get under the bar even faster. 

Satisfaction. I wish we would do cleans more often. And Snatch. And OHS. And, and, and. Good news, though, the WOD today back squats. Yay!!!

I think this crossfit-shit is in my soul. 

The Universe is all up in my ear. Look what get's posted on FB by CF HQ: 

It is just what I need. I am a tad bit nervous. I don't know what about, but I am. Maybe a long run? Rowing? Upside down anything. I'm not too afraid of being called out in front the of the group, cause that means it's an opportunity to learn something new, correct bad habits and perfect a technique... and I actually want that.

10 days into the zone an I'm 103.6#s. I feel amazing and energized through the WODs.  I am seeing small gains everyday in my workouts. This was the main goal of being on the Zone. I'm stoked. 

Wednesday, July 21, 2010



THIS IS HIP-HOP! from Airwave Ranger on Vimeo.


"A soulmate is someone who has locks that fit our keys, and keys to fit our locks. When we feel safe enough to open the locks, our truest selves step out and we can be completely and honestly who we are; we can be loved for who we are and not for who we're pretending to be. Each unveils the best part of the other. ....Our soulmate is the one who makes life come to life."

~Richard Bach

Tuesday, July 20, 2010

More is.... MORE!

Complete as many rounds as possible in seven minutes of:


20 meter Sprint

14 One legged squats

21 Double-unders

I'm stoked. I know I should base my personal gains by comparing myself to what others put on the board, but isn't that the point of the board? Por ejemplo, I think that Jaime is way more advanced than me in many areas, and I exceeded her score... Granted, I don't know how she scaled the WOD, but knowing I got more work done in the same amount of time makes me feel good that I could keep with someone I feel is farther along in her fitness journey. 

I did 105#s (which I wanted to do more, but Zeb told me to take easy) and I used a small box to do my pistols. The box was beneath my butt to catch me if I fell, which I did. From the seated position I still had to extend one leg out and stand straight up off of one leg; it was difficult. Double Unders are definitely my nemesis--- for now! I'm still doing that extra hop between each DU. G thinks it's now ingrained in my brain, like I've made a neurological pathway that now has to be broken and taught to do a DU w/o the hop. If I had DUs down I'd have easily 4 rounds in 7 mins for this WOD. 

Today was a good day, not just in the box, but also at Dreamworks. I was called in to do a catering. I love the crew there. I think I say that every time I finish a shift. It's not work. John really wants to go to Animal in the next week or so. Excited about that. And he has a job lead that is temporary; an independent QA inspector whom runs her consult business was hired by Kaiser Hospital to do an overhaul of their facility.  Tomorrow I've got to shoot my resume over to him to forward to the DM. 

Plus, I have to haul ass to San Gabriel Valley to murder a guy named Steve, who may have cost me several thousand dollars in earnings in my stock portfolio. Like really. I've fired that entire office. There is a way to rectify the offices boo-boo hopefully... I don't want to think about it cause it will get me all hot and bothered. *Serenity now, serenity now, serenity now* Ahhh. 

Time to think of nothing. 


Please read this.

Monday, July 19, 2010


I have decided to get Crossfit Level 1 Certified. I am registered for August 28/29 weekend at Crossfit Ethos in Laguna Hills. I'm excited to learn.

My next cert will be revealed thereafter.

Once I was lost, now I am found.

Saturday, July 17, 2010


Three rounds, 9-7- and 5 reps for time, of:

Muscle Ups

135 lb Squat Snatch

This workout was tough. I know I need to work on my snatch. I think it's been about 2 months since I've done the movement. I know I can do 50#s, but I did 45#s today. For the muscle up I subbed out with C2B Pull with a banded dip. So I did 2 separate movements to "equal" one muscle up. I'm happy with my time. 

So first week of Paleo-Zone down, and I have to say that I felt great with every workout this week. No feeling of death. I made some epic gains this week with Fight Gone Bad and setting a new PR in my deadlift. So I can't deny it anymore, eating well shows up in your performance. 

Tomorrow I'll be watching all the CF fire breathers live and in action at CF Games. I'm excited. 

Friday, July 16, 2010

Peso Muerto

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) 

My total on the board is not correct. The right total is 795. I'm super happy with my new PR. I'm sooo surprised. I remember 145# being really heavy. I warmed up at 135# and it felt light. Of course, G was like put weight more on that shit. I went up to 145#, but before I lifted it, G said not to fuck around and just add 5#s and set a new PR. Walked up to the bar and just did it. It felt good. Not easy, but not hard. 

Knowing that I usually lift 105#s for high rep DL WODS, I assessed that 115# would be good to start the 10 rep set. It was tough, the last 3 felt slopppy. I tried not to loose form and keep a strong back position. 

The next single, I knew I wanted to add more weight. So I added another 5#s. I pulled and it felt heavy. 

The second set of 20, I dropped down to 105# which is what I know I can do, but never at that many reps. And can I tell you, the 20 DL did not feel bad at all. I felt good. My form felt strong. No tweaking of the back.  G immediately said I should have done more weight.

On my last single rep max, I tacked on 10 more pounds to make it 165#. Walked up to the bar and pulled. Once the bar was off the ground, it was slow motion to get fully erect. I stood strong for a good 3 seconds and dropped the bar. It felt good, not ugly. 

Since my set of 20 was strong, I decided to stick with the same weight of 105#s for the 30 rep set. Going into it I felt tired after the first 10. After 15, I felt my form starting to compromise. At 20 my hands started to hurt, I was loosing my grip. I stopped at 24-- Fail! I was pissed, but I couldn't pull out 6 more. I was tired. I took a break, but did finish my last 6 reps. Even with the little 15 second break, the last 6 were really difficult. I was gassed for sure. 

Overall super happy with my performance.  I feel confident that I am getting stronger, and that I shouldn't be intimidated to go heavy. To quote G, "You're stronger than you think." That's the best compliment ever :)

Paleo-zone Day 4 and I feel good. Who knows if my eating clean is contributing to my jump in strength.  10 blocks is not a lot of food. I'll show you a picture of a 2 block meal. 

Smalll, right? That is a 3 oz can of tuna, so I don't even eat the whole can, only 2/3 of it. That's 2 kiwi and 6 almonds. 2P-2C-2F. After I inhaled this lunch, it felt like it was a drop in the bucket of my stomach. Oy. It's not hard. I like it. But it's getting some taking use to. 

I going to eat soon. Again. 5x a day I do some like the picture above. Sigh. 

Thursday, July 15, 2010


I'm @ the Key Club. I'm Surrounded by all these CF supporters, and all I can Think about is how mother fuckin' hungry I am.
~Sweet Assassin says relax and have fun

Wednesday, July 14, 2010

Fight Gone BAD

"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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point
My score: 201!!!!

I PR'd by 75 points. And of course I did more weight on both the SDHP and PP, 55# and 45# respectively. When I did FGB in January, I was using 20#s for both movements. So being only 10#s away to RX'd is really awesome.  
Day 2 Paleo-zone
1 apple
1tbs sunbutter

2oz Chicken Adobo (Yummy!)
1 cup Broccolini
3oz cantaloup
6 almonds
1 walnut

Tuesday, July 13, 2010

Paleo Zone 6 week Challenge

Day 1

Woke up about an hour ago; got a little over 5 hours sleep. Weighed in at 106.4.
Breakfast of 2blocks:
2 eggs
1 grapefruit
6 almonds

Lunch will be enjoyed in a restaurant so  this shall be interesting.

I will add more to this later today.


2oz steak
2 cups salad greens
3 cherry tomatoes
1/2 avocado

1 chicken drumstick
3 ea baby bok choy
2 mushrooms sm.
1/2 cantaloup

2oz meatball
1/2 tomato sauce
Olive oil

16oz Racer 5

Day 1 down.



Complete three rounds for time of:

21 Dumbbell snatches, right arm

21 L Pull-ups

21 Dumbbell snatches, left arm

21 L Pull-ups 

(I did a scaled down version of 15 reps each with 10#db, with strict pull up with band, and a 15 sec hold in the chair position)

My time: 38:16

Yikes, this was yucky. Dumb bells are my nemesis. Lots of problems with my form: 1. Legs too far apart; I was have depth issues when my stance was narrower, so I seemed to land wide. 2.) Depth issues in my squat; my back was really tight in the first 2 rounds. 3.) Getting the dumb bell behind me; I had mid-line stability issues. 

The strict pull ups were doable, but very difficult after a set of 4. 

This was a doozy. 

Tomorrow I start Paleo-Zone with alcohol as a cheat, or one cheat meal that is Zone portioned. So if i'm going to have fries, it will be 2 blocks of fries. If I have a burger, it will be 2 blocks by weight; none of this willy-nilly of me eating copious amounts of food  in one day and making me sick. Of course, alcohol will not be moderated :) We will be following this regiment until Labor Day. 

My buddy in all this Courtneyrose. I love that girl. We're going to get lean, mean and become beasts in the box... Grrr!!!

Monday, July 12, 2010

Food Diary

Fish Oil
1 med sweet potato
2 eggs
6oz Polish sausage
5oz. Kale salad
2oz beets
Lemon dressing
1/2 dried cherries

Saturday, July 10, 2010

Johnson & Johnson


Complete as many rounds as you can in 20 minutes of:

245 lb Deadlift, 9 reps (I did 105#)

Muscle ups (subbed Dips w/1" band)

155 lb Squat Clean, 9 reps (65#)

4 rounds + 5 deadlifts

I'm happy. The weight was heavy. The squat cleans were crazy. I don't think I had ever established a PR, but knowing that my PR on the power clean is 75#, I thought 65#s would be good weight to keep the intensity up, while still doing a heavy load. By round 3 rep 4, I was getting tired and was cleaning the bar then squatting, which takes more energy vs. just catching the bar in a squat position. After the 20 mins were up, I felt completely drained. I could have sat on the gym floor for an hour, but I knew Diso was wanting to get going with his day with his parents. 

While I was getting my Johnson on, the Crossfit 101 class was doing the 21-15-9 deadlift-squat-push up sandwiched between 200m run WOD... They all finished under 8mins, so for 12 mins they got to watch me suffer as I lifted heavy shit--- doing a WOD by yourself is a total mind fuck. I guess that's what I get for being a slacker and not making it to 8AM class. 

I think I'm going to spend most of the day napping. 

Thursday, July 08, 2010

Still eating clean :)

The Ass Blaster!!!!

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

My time: 22:23

I'm kind of disappointed in my time. The lunges were cool until about the 3 round. The PUs were kickin my ass as well. And then I can't get over the little hang up that if I were already doing unassisted pull ups, this workout could have potentially been RX'd. But then again, even if I had achieved an unassisted pull by my birthday, I highly doubt I would have been able to do the required reps. 

My ass is truly burning, and my hips still feel sore from the back squats yesterday. My posterior chain is in effect, yo!

I have been eating Paleo-Zone, but not strict-strict. Like I had BBQ sauce 2 nights ago. And I had some milk in my coffee. But I'd say 97% I'm following my 3-3-4 blocks. I bought sweet potatoes and a family pack of chicken that I've been mowing through--- not much for variety, but it gets the job done. 

For dinner I had Chicken breast, an apple with Sun butter. I love Sun Butter. It is soooooooo good. See:

~Sweet Assassin says relax and have fun

Wednesday, July 07, 2010

Sweet potato

I like our new scaling system. The point is to keep intensity up in line with the prescribed workout. I guess I'm happy with my time. I did 75#s for the back squat, which I happily did with a quickness. I took 2 breaks, but never racked the bar. The last 6 squats were tough.

K2E were horrible. A lot it had to do with the fact that my hands are just mangled still from the 100 pull ups I did last week, and that kipping your body violently 30 times doesn't feel too great, either. This part of the WOD is what took the longest.

For the KB swings I used the usual 3/4 pood and broke up the work in 10 rep sets. It went pretty quickly as well.

Again, I was surprised how much a was sweating at the end of the WOD. Maybe I'm really purging all the shit I ate and drank for the birthday month. Now that I'm eating clean maybe my pores are just another channel to extrude all the toxins, and their reaction is to sweat more.

Afterwards, I did my "socializing" in the lounge, which is the whole reason I came to the evening class; cause truly I feel I have a better work out in a smaller more controlled day class than the chaotic night classes. I got to have some quality time with Patsy. Tak joined in on the fun. When Pats and I went to dinner later on, we discussed how cool Tak is and that we would battle for his platonic affections.

I feel very drowsy and relaxed.... Still have to place the produce order. Oy.

I'm really excited about tomorrow's WOD. I'm a sicko.

Day 1 of No Negativity

I've already failed. I should just have out what negative thought I had: I can't stand chicks who purse their lips in every fuckin' picture. You don't look hot! You have the Renee Zellwegger onion face!

The next 89 days are going to be rough.

I think I'm especially sensitive today :-/

Tuesday, July 06, 2010

Purge after the binge

As many rounds and reps as possible in 20 minutes of:

15 Double unders

65 lb Thruster, 15 reps (I did one-armed thrusters 20#s)

15 Burpees (I did box jumps, 18")

4 rounds + 15 DUs + 10 Thrusters

This WOD was so taxing. I love/hate double unders. I love them when I'm doing good. I hate them when your mind psyches you out and you can't even get the rope under your feet. My one-armed thruster felt strong; I did go down 5#s from the last thruster work out I did. The box jumps were tiring. 

When time was called, I sat on the floor and realized how much I was drenched in sweat. I had beads of sweat coming down from my hairline collecting at my chin; I felt like a dry glass of wine with many "legs" shimmying the length of the glass except they were long lines of moisture traversing the length of my cleavage. It was crazy. I don't think I've sweat this much since this workout. 

I feel good. Now onto tackling my 90 day No Negativity Challenge. 

90 Day No Negativity Challenge

The Art of Being Human: In The Beginning....


1. Stop complaining, blaming, or criticizing. 

2.Stay silent. 

3. Joe Friday is an angel."The facts, ma'am, just the facts." 

4. Stay in the moment. 

5. Know what your triggers are and prepare for them. 

6. Keep some of yourself to yourself. 

7. If you would't say it don't think it. 

8. Take care of yourself. You are the only you the world has. 

9. What happens is all part of the human experience. Enjoy the journey. 

10. Choose. Every moment of every day, choose. Choose love.

Sunday, July 04, 2010

Things are not always what they seem

Set a cone at 20 meters. Five rounds for time of:

185 pound barbell Overhead walk, 40 meters

30 Wallball shots, 20 pound ball

95 pound barbells Farmer carry, 40 meters

I used 53#s for the overhead walk, so just over half my body weight. I used 8#s for the wall ball. And I used 35#s kettle bells for the farmer carry. 

On paper this WOD looked fun, but after the first round I was already discouraged. I had difficulty with the farmer carry using 35# dumbbells because of how the grip is shaped. I could not get my small hands around it to hook grip, so the weight kept slipping out of my hand. David told me go down in weight, but I knew I could carry 35#s in each hand, it had to do with my SMALL ASS HANDS. So he got my 2 KBs that perfectly fit my hands. After that hiccup, I realized that it was the overhead walk that was going to kick my ass. I cleaned and jerked the bar overhead and felt strong the first 2 rounds. Round 3, I could feel it in my abs; they got tired and so my back had to compensate, which made it twitch and tighten up. David kept reminding me to keep a tight stomach; I also was mindful to keep the weight directly above me, not behind me. Since I was walking, I kinda had the bar "lead in front" of me which corrected my form, and kept my abs engaged. 

Anyway, it 40 mins of hell. And believe it or not, the wall ball wasn't even that bad. Whowuddathunkit? 

Friday, July 02, 2010

No title #2

I scaled the rope climbs to rope lowers. I used my workout gloves because my palms were very tender. With just the tips of my fingers exposed, I still had rope burn on my thumbs and ring fingers. 

Since the incident at Yosan clinic on Tuesday, my back has been tight and twitchy-like. What happened was, during my treatment I was laying for about 20 mins on my back, which made my lower back tighten, cramp and seize. It felt really painful. Kristie had to then insert more needles in my face to relax it. Well, the past couple of days I've felt the tightness in my lower back during the day of the Cleans and with today's deadlift. 103# felt really heavy, I think because of my back, AND I'm sure the soreness in my forearms also contributed to that feeling. 

Another pleasant workout at PCF. Very grateful for the next couple days of rest. 

Thursday, July 01, 2010

Wild horses couldn't drag me away

A Rule is...
  1. That which is prescribed or laid down as a guide for conduct or action
  2. To control the will and actions of; to exercise authority or dominion over; to govern; to manage. 
  3. To control or direct by influence, counsel, or persuasion; to guide.


Value that is found in friendships is often the result of a friend demonstrating the following on a consistent basis:


I used a blue band for my dips, which I scaled to 5 reps per round. For my pull ups I started with the 1/2" purple band, but by round 5 I had to up to the purple 2" band due to muscle failure. The situps and squats were like the "rest" period. 

Overall I'm happy.