easy

I'm at JP's house and I'm trashed. The muscle under my eye is twitching. WTF? like uncontrollably.
I'm pretty fuckin' drunk. That's cool. bed time soon.

Woohoo

I've lost 3 percentage points of body fat since I've started at Crossfit.

Was 31% Body fat, now I'm at 28%. Yay.

So I've gained 1.38#s in muscle and lost 3.54#s in fat.

yay, again!



My goal is 20%.

WOD + 2 meals

Seven Rounds for time:

Power Snatch, 7 Reps
Snatch Balance, 7 reps
Overhead Squat, 7 reps

I used the 15# bar, and I did only 5 rounds.

My time was 19:27

I liked this a lot. I think I've got better in my power snatch, and my overhead squat is a lot deeper. I'm finally "finding my heels" at the bottom, and the bar is well behind my head. Yay! Improvement.

And the cherry on top to this WOD was that Charles came to work out at Paradiso with me!!! He got to do this workout and he did it in 23:10, all 7 rounds with 45# bar.

He said it was great workout. He also sees the community love that is Paradiso Crossfit.
He says my absolutely obsession with Crossfit is fueled by the true addict in me. I said in our post-workout lunch, "I don't feel like I worked out fully unless I feel like death." Most drug addicts think they can't have a good time until they are obliterated high/doped up. Crossfit is my drug. Ha!



3 eggs with onions and mascarpone cheese
1 med. Cara Cara orange
10oz green tea
1 nicoise salad
10oz milk
Ice tea.

I'm boozin' it up later so I'm glad I'm able to strict Paleo for the first half of the day.

WOD/MOD

10 min. of Handstand Push-ups (modified on a box to floor)
5 min. of Squats
2 min. of Pull-ups (jumping pull-up)
1 min. of Push-ups


HSPU- 69
Squats- 89
Pull-ups- 21
Push-ups- 19

I liked this work out a lot. I want to do it again in couple of months and see how I've improved


10oz. Green Tea
1 really mini tangerine
4 turkey meat balls
3oz. Brown rice/daikon red seeds
Ice tea
16oz Jamaican Red Ale
2 Fried Cod filets (10oz.)
4oz. Grilled Squash
2oz. Grilled Carrots
10oz. 2% milk
3 mini tangerines

MODs

Yesterday 1/27/10

Pear and Cambazola Baguette
Unsweetened Black Ice Tea
1/2 Small Acorn Squash
Jasmine Tea


Today 1/28/10

Ham/Swiss Egg Scramble
5 bites of hash browns
10oz. decaf coffee with half/half
a mini german pancake with powdered sugar and lingonberry sauce-- it was phenomenal!
Tuna Sashimi Salad + 2pc Scallop roll.
2 sma turkey meatballs + 1oz. brown rice/red beans
1oz. Trail mix.

WOD/MOD

For Max weight:

Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep



Clean 60#
Bench Press 42#
OH Squat -- My back was really tight from yesterday's thrusters, so I could not do the full overhead extension.

Thank god it's a rest day tomorrow.



1 Spinach/Egg White Wrap (whole wheat)
6oz. Oatmeal
1oz. Dried berries
2 ea fruit jelly candies
1/2 Fried fish (8oz)
2oz. rice

Ice tea no sugar and lots of water.

WOD/MOD

5 rounds for time:

500 meter Row
7 Thrusters (45#)

My time: 26:24

O-M-G!!!!!!!!! This workout for me was a major accomplishment. It was sooooo physically exhausting, and mentally draining. I can't tell you what I was thinking when I was actually doing the WOD... I wasn't thinking, I was just doing. The support and cheers from my fellow Crossfitters is what kept me going. Really. Just when you think you can't, they tell you you can. When you get to the point where don't believe in yourself, you think you can't do one more rep, they think believe you can.

I was the last to finish the WOD. We had gone over the hour and the on-rampers were waiting for me to finish so they could start their class. I was delirious. I kept a good, steady pace on the rower my last round. Really though, I don't know where the energy came from that kept me going. All the focus is on me now as I walk up to the bar to do my last 7 thrusters. I was dizzy, faint-like; I had no idea if I had it in me to do a full thruster.

But I did it. It felt like being pushed to the edge. After completing in a cacaphone of cheers, I collapsed on the floor and couldn't move or speak. My body felt like one big heart beat, it was throbbing and alive. I just sat there for 10 mins. I felt like laughing and crying at the same time. David called it "workout drunk." And he was right.

And that is my awesome WOD today.

February 8th will be my 4 month anniversary at Paradiso Crossfit. I can't wait for what's to come.


1 banana
16oz unsweetened ice tea
6oz. Corn Chowder
4oz. Shrimp/Fish Ceviche, with 3 ea Doritos.
3ea. Chik-fil-A nuggets
3tsp. fish oil
10oz milk
8oz milk


I know that I need to eat more veg and protein combos.

I ate like shit today

Bacon and Eggs and Cottage Cheese
4oz of Sky Flakes Crackers
Avocado and Evaporated milk with Sugar.
Milk
Coffee.

That's it.

WOD "GI Jane"/MOD

100 Burpee Pull-ups

I used the rings instead of the bar with a full jump ensuring my chin got above the hands.

My time: 22:13

This WOD really kicked my ass. It didn't feel like 22 minutes. When you're delirious in the middle of the work out, your "time-space continuum" gets all jacked. LIke when I got to #40, I felt so awesome, like, "I can do this" but when I realized that I had 60 to go it feels sooooo overwhelming. Then when I go to 80, I could see the tunnel real close... But the last 20 were really tough. I felt a wall go up at #85. I did 5. Break. I did another 5. Break---- wasn't sure if I could do it. Then I had the whole gym shouting words of encouragement and support. My last five were powerful, and in good form.

I felt like death, but really really accomplished. Amazing. Amazing. Crossfit is a place to get over your "I can't"s.


16 oz. unsweetened ice tea
1 Spinach Feta wrap, egg whites
1/2 Napa Chicken Salad sandwich
1 banana
8oz raw milk
1.5oz Almonds

I totally know that I'm not eating enough just yet, I feel it in my workouts.

MOD 1/19/10

2tsp Fish Oil
2oz. Turkey
1oz salmon
1oz mixed green salad
8oz latte
4oz. Fettuccine Alfredo
6oz Mixed steamed veggies
8oz latte
16oz. unsweetened ice tea

I know I ate more, but I don't remember.

WOD/MOD

Dead Lift 3-3-3-3-3

100-115-135-140-145 baseline

6oz Oatmeal
8oz Latte
Venti Ice Tea
2oz. Cashews
1 banana
1 fried fish (golden pompano)
6oz. Brown rice
16oz. Thai ice tea
3 tbs. almond butter
8oz raw whole milk
1tbs. fish oil

MOD 1/16/10

Ham and Egg breakfast burrito, at least 1#
Beef Koubideh, 10oz
4 oz. lentil soup
8oz. Chianti

WOD "Fight Gone Bad"/MOD

Three rounds of:
Wall-ball, 8 pound ball (Reps)
Sumo deadlift high-pull, 35 pounds (Reps)
Box Jump, 10" box (Reps)
Push-press, 35 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 points: 126


1 tbs Fish Oil
1 sm. tangerine
2 tbs. Almond Butter
1 large banana
1# Salad bar: beets, broccoli, green beans, tuna salad, egg salad
8oz. milk

MOD 1/13/10

12oz. 2% milk
16oz. Unsweetened Black Ice Tea
3oz. Raisins
1oz Cashews
1 sm. Tangerine
4oz. Clam miso soup
1 small mixed green salad with soy-citrus dressing
8oz of chicken parmagianna, breast meat, no cheese.
1oz. sauteed spinach
1 small salad: romaine, chickpeas, italian dressing
8oz. pinot noir

Woke up sore from the WOD on Tuesday, mostly my I.T. band. My thighs are starting to be rock hard. There is still a layer of fat I could totally do without, but hopefully that will melt away soon enough.

The work out looks gnarly today. Check it out: www.paradisocrossfit.com

WOD/MOD

3 round for time (Modified to my scale):

50 meters Walking Lunge
50 meters Standing Broad-Jump
200 meter run

My time: 25:10

Talk about an endurance push. I knew/know coming into facing my fitness challenges that endurance (lack of...) is my biggest concern and issue to overcome. David says that doing WODs like today will slowly build up my endurance. I believe it. The first day I came into Paradiso Crossfit, I was very strained to run even 200m; to quote David, "Your lips would turn pale, white" after a short jog to the Crossfit sign and back.

Mind you, I still don't like to jog, but I'm no longer daunted by it. Yay!

1 decaf latte 8oz
1 sm. sweetened black ice tea 10oz
2 oz. cashews
1 sm apple
6 oz. turkey meatloaf
16oz unsweetened black ice tea
1 sm tangerine
6 oz proscuitto sandwich on ciabatta bread, blue cheese, and fig jam.
1 med tangerine
8oz. milk 2%
1 med avocado 6oz
1 tbs fish oil

I wish...

I could go back in time, like when I was a teenager, and hook up with more girls. Not hook up - hook up, but maybe just sexually experiment with more girls.

eh.

WOD/MOD

Rest Day:

I worked on my Pull ups: Active hangs, Kipping, and Eccentric Pull up.

MOD

1 tangerine
2oz. Almonds
4 BBQ Pork Ribs
8oz. Grilled Veggie Salad
1 Pear
1 Tangerine
3oz. Raisins
64oz Ice Tea, Unsweetened
6oz Turkey meatloaf
1 tbs fish oil

Doesn't Mean Anything

Used to dream of being a millionaire, without a care
But if I’m seeing my dreams you aren’t there
’cause it’s over
that just wont be fair
darling,
rather be a poor woman living on the street,
no food to eat,
cause i don't want no body if i have to cry.
cause it's over
when you said goodbye!

all at once...
i had it all
but
it doesn’t mean anything
now that you’re gone
from above seems i had it all
but it doesn’t mean anything
since you’re gone

now i see myself through different eyes,
it's no surprise!
being alone will make you realize
when it's over!
all in love is fair I shoulda been there, I shoulda been there, I shoulda shoulda.


all at once...
i had it all
but
it doesn’t mean anything
now that you’re gone
from above seems i had it all
but it doesn’t mean anything
since you’re gone

I know I pushed you away
What can I do that would save our love
Take these material things
They don’t mean nothing
Its you that I want
All at once...
I had it all
But it doesn’t mean anything
Now that you’re gone
From above,
Seems I had it all
But it doesn’t mean anything
Since you’re gone

All at once...
I had it all
But it doesn’t mean anything
Now that you’re gone
From above,
Seems I had it all
But it doesn’t mean anything
Since you’re gone

MOD

Half a snack box of raisins
1 mimosa
1oz. potato chips
2 oz brussel sprouts
6oz radicchio/frisee Salad
4oz slice of pizza
2 8oz mugs of coffee with Bailey's Irish Cream

Yesterday, Saturday, I ate like shit. Fried shit on top of fried shit plus seveal Guinness'.

Whatever. I don't remember if I even took my fish oil this weekend. Shame on me.

How I feel right now...

Try Sleeping with a Broken Heart by Alicia Keys

Even if you were a million miles away
I could still feel you in my bed
Near me, touch me, feel me
And even at the bottom of the sea
I could still hear inside my head
Tellin' me, touch me, feel me

And all the time you were tellin' me lies

So tonight, I'm gonna find a way to make it without you
Tonight I'm gonna find a way to make it without you
I'm gonna hold on to the times we had tonight
I'm gonna find a way to make it without you

Have you ever tried sleeping with a broken heart?
Well, you could try sleeping in my bed

Lonely, own me nobody ever shut it down like you
You wore the crown
You made my body feel heaven bound
Why don't you hold me
Near me, I thought you told me
You'd never leave me

Looking in the sky I could see your face
And I know right where I fit in
Take me, make me, you know that I'll always be in love
With you
Right til the end OOh

So tonight, I'm gonna find a way to make it without you
Tonight I'm gonna find a way to make it without you
I'm gonna hold on to the times we had tonight
I'm gonna find a way to make it without you

Anybody could've told you right from the start
It's about to fall apart
So rather than hold on to a broken dream
Or just hold on to love

And I could find a way to make it
Don't hold on too tight
I'll make it without you tonight

So tonight, I'm gonna find a way to make it without you
Tonight I'm gonna find a way to make it without you
I'm gonna hold on to the times we had tonight
I'm gonna find a way to make it without you

WOD/MOD

Power Clean 1-1-1-1-1-1-1

I started out with the "baby" bar and went up from there.

15-25-30-35-40-45-55-60(ugly)

1 tbs Fish Oil
1 pear
14 oz. Dark Chicken(2 sm. drumstick/1 thigh)
6oz Pureed Butternut Squash
4oz. Cabbage Slaw (no Mayo)
12oz Protein Shake
10oz Broccoli Cheese Soup.

MOD Jan 7 2010

1tbs Fish Oil
1 apple
14oz of Ralph's Salad bar: Chicken salad, mushrooms, artichokes, Cukes, radishes, cauliflower w/ dill vinaigrette.
1 pear
16 oz Mexican Shrimp Cocktail
8oz. Latte 2% milk
4oz Bourbon
1 pint Guinness

Am I just a number?

Every morning I have a nasty habit of weighing myself. Consistently I would hover between 115 to 117.5 pounds.

Today I clocked in at 113.7 pounds.

I know that the number shouldn't matter, but how I feel. Muscle weighs more than fat. There is strong possibility that I may not ever see a lower number but may fit better in my clothes, loose the roll on my back and my saddlebags...

I don't want to quantify my health by a number....

WOD/MOD

As Rx'd----
5 rounds of
50 Wall Balls
25 Pull Ups

Adjusted to my level-
3 rounds of
50 Wall Balls (8#)
25 Jumping Pull Ups

My time: 23:07

1 banana
1 tall decaf latte
1 venti ice tea
1 beef Stew (tomato base)
1 Orange
1/2 med. Roasted Acorn
1 small tangerine
1-12oz beer

MOD

I've decided to do a corresponding daily MOD (Meal Of the Day). After receiving an email from BodySpex, an online body metrics tracking system that I used when I was being trained by Micah in 2008, I decided to log onto the site. It still had my stats from my last weigh in June 2008.
[I just tried to log in right now and the site is down...Hmmm)
Anyway, my weight 1.5 years ago was 111.6 pounds and my body fat percentage was 26%.
Today I hover at about 115-117 pounds and my body fat percentage is 30.5%.

I couldn't deny it anymore. I remembered a few months ago when I was soooo upset that i couldn't fit in my slacks, that I had to buy a whole size up. I didn't think it was because I had gained weight,I just thought that my shape was changing with age. I also denied hearing my Nanay say "you've put on weight" when I sent her pictures of Charles and I in March.

Denial, Denial, Denial.

Now that I see an actual record of my weight it's staring me straight in the face that if I keep doing what I've been doing then I'm going to continue to gain weight.

So I'm going to apply the Paleo "Caveman" way of eating into my habits. Not as a fad diet or a quick fix just to revert back to my old habits, but as an entire lifestyle, life plan. There are guideline that will be followed but I'm not going to punish or criticize myself if I don't follow it to a T.

I've tried all the quickie crash diets... calorie restriction, no carbs, No meat, no fruit, just liquid... you name it I did. I bitched and moaned each time I tried on a new diet, feeling horrible, desperate--- beating myself up internal. When I didn't get the results I wanted I'd say, Fuck it, I like myself the way I am and not change a thing.

And that's how I got to today.

Today's MOD-

1tbs. Fish Oil
1 small apple
1 small Ice Tea, unsweetened
1 cup mixed fruit- cantaloupe, honeydew, blueberries, pineapple
1 bottle water
4oz Seared tuna over wakame seaweed salad with citrus-soy dressing
8oz lean pork loin chops
Half roasted small acorn squash
Water, water, water!

And so a new lifestyle begins.

WOD

3 rounds for time of:

24 Pull ups (I used bands to assist)
24 Dips (on bench)
75 squats

My time: 25:36

My quads and ass have a nice, subtle burn to them as I type this. I'm sure my entire shoulder area will be acting up tomorrow. I'm soooo glad I finished.


Think you can beat my time?

Come to Paradiso Crossfit in Marina Del Rey www.paradisocrossfit.com

WOD "Cindy"

Complete as many rounds as you can in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats

Rounds Completed: 9 + 5 Pulls ups

I'm really sore this morning. Ouch.

Think you can do better?

Come to Paradiso Crossfit Marina Del Rey www.paradisocrossfit.com