Seaweed salad

With grilled turkey breast, not shown.
Sweet Assassin- Don't get too close.

With a quickness

Learn and practice the Turkish Get Up.

Then PA/MD/DE Sectional WOD 1

As many reps as possible in 3 minutes of:

Floor-to-Overhead (155/85lbs)

* Barbell can move anyway from the floor to overhead (c&j, snatch, squat clean, split jerk...)

* Arms must be at full extension overhead with elbow in line over shoulder and both legs must be at full extension with feet reset under your body (no wider than shoulder width) before bar returns to the floor.

*Arms and legs must be at full extension, locked out at the same time with feet back under body before barbell returns to floor

17 reps @ 50#s. 

I et scrambled eggs, strawberries, honeydew and grapefruit.

Deli turkey meet, chicken breast, ham, spinach salad, radishes, beef chili.

tangerine.

Spaghetti squash and marinara sauce. 

breakfast of champions

Sweet Assassin- Don't get too close.

Patience

PATIENCE
patience [ˈpeɪʃəns]

n

1. tolerant and even-tempered perseverance

2. the capacity for calmly enduring pain, trying situations.

I'm tempering the area of my body that manages this skill. Daily there is a struggle of flexing this muscle when necessary. I think this characteristic is not a static thing, it waxes and wanes, ebbs and flows. The current is sometimes yielding and easy; at other times the you're working against something that is stronger than than your patience. So then you become still, take a deep breath and put on a brave face. 

I'm a saSQUATch!

Front Squat 3-3-3-3-3

65-70-75-80PR-85(x2)PR!!!!!! I'm soooooo excited that I met my goal. My goal was to set a new PR, which would mean anything of my 75# baseline. The fact that I did 10#s over is sooooo awesome. 

Egg scrambled with ham, onion, mushrooms, bell peppers. 

1 slice of bacon

4 turkey meatballs

Shrimp Mofongo- delicious!!!! Can't wait to have it again. 

Plantain chips with guacamole

Turkey Burgers with mushrooms, avocado, bell pepers. 

Sliced Tomatoes

Short and sweet. 

B-fast!

Sweet Assassin- Don't get too close.

Graciousness

GRACE 

Pronunciation: grās

n.

1.

The exercise of love, kindness, mercy, favor. I figured that I should utilize my blog to not just foster the transformation of my physical body, but to also to nurture the metaphysical. Some would call it the soul or spiritual existence. What ever you call it, it is the energy that actually gives life to the human body. May I live with an open heart to give grace freely and accept the grace that is bestowed upon me. 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings (55/35) 60 Sit-ups 70 Burpees Watch the WOD: James Hobart 10:02, Ben Bergeron 11:03, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments My time- 20:46 with modified HSPU on the box, 26# KB and PU with 2 bands. I'm super proud of me. I knew going into the WOD that the burpees were going to be the toughest thing to get through. I felt like I flew through the HSPUs, the PU (thanks to my kipping!); the KB swings I broke into sets of 10; the sit-ups, same thing. I started the burpees just after 13 minutes. I was already pleased about how much work I had done already in that 13 minutes. Admittedly, during the burpees, I felt sick and "gassy." All that up and down, and than back up, got my insides all riled up. When I got to 40, I thought, shit I'm half way there. Post-work out, I had one of my longest recoveries in a long time. My hearing was jacked up; felt like I was in a tunnel in my own head. I really had to sit out for about 30 minutes before all my faculties came back. I'm happy with the work I did today.  Sterling and Crose commented on how they have noticed that I'm looking leaner and that my form and speed has seen marked improvement. That is the best thing to hear. I'm smiling right now :) Food I ate only once today. Not good. I'm just not hungry. It's like my body is telling me "Calorie Restriction" without me even consciously doing it.  3 Scrambled Eggs 1 bunch Asparagus 2oz Almonds 2 Tangerines That's it. Hungry (and lazy) now.

Yummy!

Sweet Assassin- Don't get too close.

In come the cravings...

I've been having these explicit food fantasies that border along lascivious and obscene. Thinking of my long lost loves bringa in a tinge of melancholy. So I'm just going to purge my lusts here on paper, just get it out of me.

• Spaghetti with meatless sauce from Chi Chi's in Northridge. I melt in a pat of butter to cut the acid in the sauce, the butter really binds everything together, kind of like mounting a pan sauce
• Korean BBQ from Shik Do Rak, esp. the pork belly (extra crispy) with rice and duk bo saam. 
• Crispy Pata with Rice
• Curry Chicken Rice with the crispy fried shallots on top from Sapp's Coffee shop
• Hainan Chicken Rice from Savoy Kitchen in Alhambra
• Penne alla Vodka with capers
• French Toast from Larkin's in Eagle Rock. Crunchy on the outside and custardy on the inside with double cream butter. 
• Cabeza tacos from the taco truck on Lincoln and Rose in Venice. Perfection.
• Carnitas tacos from Tacos Corona in Van Nuys. 
• My mom's bacon fried rice with 2 over soft eggs. 
• My own Milk Toast
• Risotto. I like them all, but have an affliction for mushroom risotto, finished with some rich dairy product like mascarpone, parmesan cheese, pecorino, butter, heavy cream--- or all of the above. 
• The Potato balls from Porto's Bakery. I could easily put away 20 (cause they've sizably shrunk over the years)
• Chili filled Donuts at Boneyard Bistro in Sherman Oaks
• Pizza from: Gjelina, Joe's on Bleecker, Mozza, and believe it or not Numero Uno (extra tomatoes and canadian bacon). Clam and Bacon at a parlor in Los Feliz, forgot the name
• Pork Bao Buns from Momofuku in NYC.
• Nanay's dinengdeng over rice. 
• The Popovers at BLT- hot puffy buttery goodness
• Biscuits from Pann's. OMG!
• D Set from Santouka: Small, Salt Ramen, served with Chasu over rice and an egg (I'm swooning right now)
• Beef Soondubu, med spicy with spicy raw crab and salty fish cake. Extra crispy rice :)
• In and Out Grilled Cheese animal style with fries, extra ketchup.
• Pan de Sal from Betsey's (R.I.P.), and their spanish bread, and their cheese roll. 
• Pasta della Casa from the Old Oyster House (don't ever change!)
• Sonny's BBQ Pork Ribs
• Vanilla Panna Cotta from Delmonico's
• Thinly shaved dry-aged country ham (raw) over hot rice and sriracha. 
• Corn Angliotti with shaved white truffles from Spago Beverly Hills
• The sweet, buttery Lobster Roll from Hungry Cat with a side of their fries. Must be served with the Echo Park- Vodka muddled with mango, cucumber, mint and topped with Chili/lime salt. 
• Pasta Carbonara-- the real deal, which means I have to make it at home: pancetta, pecorino, egg, lots of black pepper. 
• My stuffed shells- mascarpone, ricotta, oregano, etc, etc,... TBG. 
• Bread Pudding with Vanilla Creme Anglaise from the now defunct Sonora Cafe. 
• Crispy Rock Shrimp with Hot Yuzu dip from Nobu Malibu
• Hot, creamy, spicy crab served with sushi rice- another Nobu Malibu masterpiece. 
• Artic Char with deep Fried Spinach from Nobu Malibu
• Southern Style Shrimp over Cheese Grits. 
• Locilog: Sweet Longanisa sausage with garlic fried rice and eggs over easy. 
• Spinach and Cheese Boreg, made by Maria Topdjian. 
• Manti, tiny little pasta purses filled with spicy meat, with tomato sauce and garlic yogurt
• Chicken Barg from Shamshiri (Northridge, not Westwood) with lots of butter and sumac on my rice!!! And extra mint leaves on the side please. 
• Spam Masubi
• Pizzooki (chocolate chip) from BJ's Brewery. 
• Pad see ewe
• Amaebi sushi
• Lobster Curry Fried rice from Red 7- buttery, curry, lobster lovin'
• Soujouk sausage and scrambled eggs with pita bread
• Turkey Miso Burger with avocado relish with French Fries from Umami Burger
• Paksiw na Lechon with rice, but I like kind of dry and sticky. 
• Igado with bell pepper and peas for sweetness- like my Nanay makes it. 
• Peruvian Style Roasted Chicken with Black Beans & Rice and Fries from Pollo alla Brasa in K-town.    
• Pork Katsu
• Deep Fried pork with rice and beans with mojo, Cuban Style
• German Potato Salad from that deli in Anaheim- Tangy and bacony!
• Huevos con Hamon breakfast burrito with just rice, cilantro and onion from Tacos Corona- I know he scrambles the eggs in manteca. 

That's all I can think of now, but I'm sure I'll add more :)

Time to go prepare a paleo-zone lunch :)

Don't forget to introduce yourself!

For time:

50 Wall Ball (20/14)

10 Muscle Ups

40 Wall Ball

8 Muscle Ups

30 Wall Ball

6 Muscle Ups

20 Wall Ball

4 Muscle Ups

10 Wall Ball

2 Muscle Ups

My time: 16:38 w/ 8#s and instead of the muscle up, I did this movement where I did a ring row using the false grip into the active position prior to raising on the rings to support. That's the best way to describe the movement. I'm really happy with my time. Really happy. Out of the gate I did 18 wall balls in a row. And then I did 10 at time, then to 5 at time. The last 2 rounds I just kept throwing the ball until I felt gassed. 

The on-ramp class this evening was full of men. 9 new men. I met a few of them a couple of weeks ago at the Crossfit 101 class Zeb conducted that Saturday morning. It's good to see that they came back, even though a couple of them took ill that morning after their mini WOD-- Pukie! I stayed well into the hour to observe guys attempt the skills set before them.... I'm definitely a visual person. I enjoy watching the human form. It's simple, yet so gratifying. 

Food-food-food!

Roasted chicken

3 mushroom soup

Kale and sweet potato salad with bell pepper dressing

raspberries

tangerine

CPK Miso salad w/o the miso dressing- I made my own with rice vinegar, sesame oil and soy sauce- it totally worked. 

I'm beat. 

Boggling

Tomorrow is the beginning of week 2 of the Paleo Challenge. And I know I shouldn't be weighing myself, but I did yesterday, and I'm 108. So I've gained 3 pounds in a week. I don't what to think.

I've got to stop psyching myself out.

Oh glorious Saturday!

I decide to do Friday's WOD this morning. It really gassed me, but I loved it. My biceps are already sore. And my results:

I used a 45# barbell.  I'm happy with my time. I didn't really set a goal but 10mins seems good. 

The PCF morning crew needed to be fed, so we all made it over to Panini Cafe. And I had this amazing grilled seafood salad with pesto. It was phenomenal. See:

Now it's down time before I pedal my ass to Manhattan Beach for some beach volleyball and R&R on the sand with CourtneyRose. Life is good :)

Sweet Assassin- Don't get too close.

Earth Day at Dreamworks Studios

I started the day with 2 boiled eggs and 6oz of Blackberries.

10oz. Americano, black.

Then I enjoyed this lovely bowl of Carrot Ginger Soup. It was very zesty.

8oz Blackened Chicken Breast
Side Salad with Cukes
Honeydew and Cantaloup

I didn't really eat dinner which is not good. I did have a banana late in the evening.

Since I spent the day at the studio, I had lunch with John, Lee- the GM, David- the DM, and some server named Brenden. Well Brenden starts spouting off at the neck about how he's now vegetarian and starts judging everyone's plates that contain meat. Ugh, I wanted ring his neck. I stated that I wasn't going to even entertain his attempts to bait me into a conversation that could get heated on my part. So, even though I could feel my face get hot, I didn't submit to a debate that would have been futile since this Brendan's view are so nearsighted and without merit.

Because no one was really paying attention to him, he would insert statements like, "You know that chicken on your plate has detrimental effects to our earth?" and everyone at the table would just continue with their own conversation. Meanwhile, he was eating a PB&J sandwich and a grilled pannini. What a Fucktard.

This day has far exceeded my expectations

"Ontario Sectional Day 1, Event 2"

As many round and reps as possible in 12 minutes of:

5 Deadlifts - 95#s

10 Pull ups w/ green band

5 Ring dips

6 rounds + 5DL + 9PU

I am really happy with my score. And at the end of 12 mins I definitely had more wind in my sails to keep going. I felt I went hard the whole 12 mins, too. 

I know that it seems far fetched that I've been on Paleo for about 10 days and I feel like that my work is getting better in the gym. I can't say indefinitely that Paleo is the reason but, it's scarily coincidental that I'm even surprising myself at my stamina, taking shorter breaks, etc., etc. 

Big news: I can do kipping pull-ups with band!!! Woohoo! I struggled for 3 months to learn how to kip. Once I learned how to kip, I had to incorporate it with a band, and for 2 months I couldn't do it. I was doing a jumping pull up, and then just this month was doing a strict pull-up with band. Now I've taken both skills and achieved a kipping pull. 

And more big news: I did 4 double unders. Not consecutively, but they were not broken by a break but by a single under between each. I really thought I would pull a Smidty and take a year to learn. Now I just have to work on getting more done in a row. 

What did I eat today?

meatloaf

apple

Hazelnut butter

1/4 spaghetti squash

Chicken Salad

Celery with Sunbutter

Tangerine

Dried Apricots

Broccoli

Chicken Salad

Paleo Banana Bread

Turkey Meatballs

Turkey marinara with Spinach

Guacamole

The Potluck/Food Inc was a success. We had a good turn out of people and food. I really like being an event planner/coordinator/facilitator for PCF, esp. if it means bringing together people I love to eat, drink and be merry. And a shout out to Thomas who hung out till 11PM (his bedtime:) when he initially wasn't planning to attend our get together. 

I'm zapped. Time for some much needed shut eye, I have a long day tomorrow with John and the crew at Dreamworks. I love John so very much. His heart is soooooo good. He has my back, and I have his. It is people  like him who renew in me my faith in human kindness and compassion. He is selfless, and with that he will be rewarded the loyalty of the good people he surrounds himself with. May I have the opportunity in the future to pass forward the generosity he has shown me. 

Sleep come to me now... 

Surprise, surprise

Clean one rep every minute on the minute for 15 minutes.

Watch the video:  Tommy Hackenbruck 335/275lbs, Ben Crook 305/275lbs, Miranda Oldroyd 185/165lbs, Taz Venter 165/145lbs.

Hi/Low: 65/45#s

This WOD was tiring the only way a heavy day can be tiring. I went into the workout going off of memory of my clean baseline of 65#s; immediately I thought, "Today I'm going to set a new PR, and clean 70#s." I started at 45-easy; 50-easy; 55-easy; 60- was not easy but I was able to do it in one try. 65#s was challenging and took me 2 tries to make it look "clean;" in my head, I kept telling myself that I've done this before, so get it out of your head that you can't. I was excited to finally get to 70#s which I thought if I mastered would be my new clean PR. 3 attempts- Fail! I could not get myself under the bar fast enough. Drop back down to 65: 1st attempt ugly, 2nd attempt was perfection. Back up to 70#s: failure 3 more times. I knew it was all in my head. I knew my legs and midline are strong enough to support the weight, but I just couldn't "commit." I was psyched out.

I racked my bar and resigned to the fact that I didn't hit my goal (AGAIN- 2x in 8 days-WTF!- remember Filthy Fifty!). My disappointment in myself even surprised me. It's only recently that I've become pretty down on myself when I don't accomplish a goal I've set out. Before, I was just happy to show up to the box, or just finish the WOD. The old, low standards do not apply, because I've gotten better. Those around me have to remind me that. 

So this morning, I log into my blog and search the term "clean;" I wanted to confirm my old baseline. The search returns a handful of entries. I looked at everyone. The highest recorded clean I've done is 60#s. 

I DID SET A NEW PR OF 65#s. Woohoo! All that grief for nothing. I need to start being more positive about the work I do in the box. 

Tonight is potluck and movie night at PCF. Should be good. 

I didn't eat nearly enough food yesterday. 

Tangerine

Roasted chicken

Strawberries

banana

meatloaf

That's it. I know :(

I'm really trying

Sweet Assassin- Don't get too close.

"Francisca"

That's my Nanay's name. She is who I believe the WOD Fran is named after. Francisca is a force to be reckoned with. She is short (like the wod) but packs a wallop. She has made grown men cry and submit to her steely glare. She is stoic and can be unmovable, at times.

FRANCISCA
21-15-9
THRUSTERS 45#s
PULL-UPS (BANDED)

My time: 12:42

This was my first time ("it's my first time" LOL!) so I didn't really have a goal or expectation. It felt pretty horrible. The thrusters were intense. I know that I could work on my explosion from the hip, and the full "pop" at the top. Also, next time I'll bring the bar down on soft knees, and go straight down into the squat instead of resting the bar at the shoulders; when you do that you halt any energy(momentum) you built if you're exploding correctly at the hip. In regards to the pullup, I was doing strict with band, which added to my time greatly. So my goal is to master the kipping pull up with band in the next 30 days, that alone will greatly shave seconds off of my time.
After I called time, I collapsed on my box to catch my bearings. My hands shook, and I could feel all the blood rushing to my extremities. My head was not on, it was all blurry and that outer-body feeling was so pervasive that I had slight vertigo. The box was very busy this evening, so I finished amid cheers of support. I love that about our core crew of people, they carry you along even when you think you can't.

Official PCF 1st day of the Paleo Challenge

2 scrambled eggs
1 polish sausage
6 oz of mixed fruit

1 tangerine

1 apple and hazelnut butter (my new love)

1/4 roasted chicken and 1 bunch of asparagus (seriously)

Romaine salad with balsamic vinegar
4oz. of turkey meatloaf
broccoli and cauliflower

Lonche!

Sweet Assassin- Don't get too close.

Breakfast day 1

Sweet Assassin- Don't get too close.

Absolute poppy-cock!

Cause I like to challenge myself, I've decided to place an addendum to my 30 day challenge: No cursing for all the 30 days whilst not eating grains, alcohol, dairy, et al.... Phew.

I'm a masochist.

Th Golden Ticket

Weighed in this morning and I'm 105.  Last night I consumed copious amounts of alcohol, so I feel off kilter today. Sondra's party was my last hurrah! until May 20th. I think not drinking for 30 days will be hardest of the challenge. Thank god I have back up vices to rely upon.

Last week Tuesday I get CC'd on an email from Celia to the Trade Representative of the Philippine Consulate General saying that she would be sending me to give a presentation on our products. Of course, I'm nervous and anxious about speaking in front of a group of very important Filipinos in California. Arriving the morning of the meeting titled Kapehan sa LA, I come to find out that there are many media reps from several Asian/Filipino newspapers and magazine covering the event. So my anxiety rose, being that my presentation will be covered and published in highly circulated papers within the Asian community.

And sort of like when I do a WOD, during my speech my mind went blank and I spoke, and spoke, and spoke... for about 30 mins. I actually didn't think I had that much to say. I felt that I was passionate, spoke with conviction and sincerity. Afterwards, I was approached by several people, including the President of the Rotary Club International and the Consul-General herself, complementing me on my presentation. I was also invited to be a key speaker at future Fil-Am Business Association events. It was very flattering.

Our intention is exposure, to create a buzz and hopefully attract potential investors to infuse capital into the company. We're at a standstill in regards to developing more products to introduce into the marketplace.

We're going to full speed in the next 2 months; there are so many events that we're exhibiting in or presenting in that every weekend is pretty much spoken for until July. Except Memorial Day weekend--- I'm off to Boston to see Tara tie the knot.

I'm really excited to see Tara, it's been over 6 years. It's quite a feat to stay in "touch" with someone in our heavy stimuli world. And to top it all off, I'll be sharing a hotel room with Reagan. I haven't seen her in about 5 years, as well. Tara, Reagan and Lolo back together again--- watch out Boston, you're in trouble.

Crossfit 101

Today at 11AM Zeb and David conducted the first ever Crossfit 101 class. It's an introductory lecture on the foundations of Crossfit and the purpose of On-ramp. It included a skill set on the 3 basic movements of the squat, deadlift, and the push press. I'm glad I made it in, it was good refresher course on what I'm doing this all for.

The on-rampers had a scaled WOD, while Francis and I did more reps. It looked like this for us:

200m Run
21-15-9
Deadlift
Squat
Push ups
200m Run

My time: 8:56 @ 95#s

I'm really happy about my time. The WOD, while short and sweet, kicked my ass. I kind of felt pukie afterwards, just lots of dry heaving and burping. It cause I went balls out. My cool down period was long and I felt a bit woozy. I feel really relaxed and good now :)

I woke up this morning and made homemade Broccoli Soup- it turned out pretty yummy (I think i'm going to have some now :)

Served with a Turkey patty and an apple and hazelnut butter.

That seems pretty zone balance, right? I spoke to David about the fact that I'm loosing weight (hello 106!!) but my BF% is still pretty high- 28% roughly. So he suggested that I do the challenge roughly Paleo Zone. David claims that eating balanced macro nutrients has s different metabolic reaction that spurns fat burning. So I'm going to give it a shot.

Hungry now!!!

My broccoli soup

A good way to start your day

Sweet Assassin- Don't get too close.

Animal

I'm not sure how to insert text between each picture, but in order of how the food came out...

1. Duck Confit- crispy salty, dark ducky meat, absolutely unctuous.
2. Balsamic Pork Spare Ribs- super sticky, somewhat sweet, I only had one rib. The meat was really tender.
3. Crispy pig ears with a poached egg- This was PHENOMENAL, mind-blowingly delicious. The ears were crispy and tender with good acid balance to cut the fat, and then the runny egg yolk was just a cherry on top.
4. Roasted Bone Marrow- It has some carmelized shallots and chimichurri on top that I think ruined the dish. I had to scrape it all of, cause the over powering acid of the chimichurri and the sweetness of the shallots muted the pure goodness of the fatty marrow.
5. Crispy Veal Sweetbreads on top of creamed spinach and sauteed Hen of the Woods- another mind blower. It was really rich, again. But the sweetbread were perfectly cleaned, as the meat was creamy, smooth and delicate in milky-flavor.
6. Pan Roasted Catfish with Grain mustard Buerre Blanc- it was heaven. The catfish was very mild. The Buerre blanc had a perfect acid/fat balance, but a tad salty.

I finished the evening with a cup of coffee with MANUFACTURING CREAM (why hold back?), I believe they serve LA Mill coffee.

A perfect, indulgent culinary outing.

Filthy Fifty

"Filthy Fifty"

For time:

50 Box jump, 18 inch box

50 Jumping pull-ups

50 Kettlebell swings 26#s

50 Walking Lunge steps

50 Knees to elbows

50 Push press, 30 pounds

50 Back extensions

50 Wall ball shots (8#s)

50 Burpees

50 Double unders or 200 Singles

My time: 46:19

Earlier in the day, before the workout, I made a goal that I wanted to finish in 45 minutes or less. Well, I didn't meet my goal, so I am a little bit bummed. But I don't want to take away from the fact that I did all the work. There were options to scale back to "Sport Forty" or "Dirty Thirty" so I should be proud that I did the prescribed number of reps. 

Woke up this morning (and I had a headache... name that tune) and went to the scale: 106.6lbs. Last night, Matty was actually training, and he asked why I'm weighing myself and that I really shouldn't on Paleo. Deep down I know it shouldn't matter, but I'm so fixated on being a certain weight. I seriously want to be 100#s lean, with 20% body fat; that would make me satisfied. I still have love handles and my thighs have a gelatinous layer on them. I want all that gone. Oh, how I took for granted the early 20s when I thought I was FAT and would complain about it... Slanted self-perception is a bitch. 

This past Friday was Sondra's birthday dinner, and at the bequest of the birthday girl, all the ladies had to dress like sluts. I was at a loss of what to wear.  Going out to buy an outfit that I would wear for 4 hours was out of the question. I didn't immediately think of my skinny clothes, the clothes I use to wear, 6-7-8 years ago, just cause I didn't think I could fit into them. But on a whim, I decided to try on a short-short skirt I bought from Benneton in '03, and bustier top from '01. And ta-dah! They both fit me well. Of course, I don't really dress that way anymore, so I felt a bit self conscious. The skirt was maybe 3 inches below my hoo-ha, and the top kept riding up all night; constant readjustment was necessary. I thought it was pretty cool that I could fit into those old clothes. So that is what keeps me wanting to loose more weight. I want to feel good in the clothes I use look good in. 

My forthcoming birthday is making me grasp onto my youth :)  

What did I eat?

Turkey patty and balsamic glazed shitake mushrooms

Side salad

Miso marinated Black Cod

Orange

That's it. I know I should eat more.

Morning of Day 3

I usually weigh myself in the morning. For about almost one and half months I have weighed in consistently at 109.4-110#s. This morning I came in at 107.4. That's a 2 pound loss in 2 days. If you scroll down you'll see that I'm eating the same amount, if not more, food as I have in the past month.

I don't trust the BF analyzer on my scale, so I purchased a BF monitor from Amazon.com which should come in by Friday. My scale says I'm 22%, then 29.9% then 27%; it's ridiculous. So all the BF posts I've made in the past, mean nothing.

Breakfast!

TurkEy patty with balsamic glazed shitake mushrooms.

Sweet Assassin- Don't get too close.

"Mabry Medley"

South Texas Sectional, Workout 2

3 Rounds of (12 minute cap):

Females

2 Handstand Push-ups (on the Box)

6 Ground to Overhead (95 lbs--- scaled to 40#s)

10 Burpees

Score = Elapsed Time

Score: 6:45

I did good. I felt good. It felt kind of easy. Maybe I'm "paleo drunk." I'd like to think that being on strict paleo is making me do the wod in a shorter time than I thought would. Ok, so I wouldn't say it was easy, per se, but I know that when I was getting tired and wanted to break, I just pushed through the pain and did it. So my breaks are getting shorter, thus my times are getting shorter. 

Paleo Day 2:

Left over chili with all the added veggies.

Handful of dried apricots

Half of a mango

2tbs sunbutter

Salmon Tataki Salad with extra Avocado- It was spectacular!

1 med tangerine

1sm paleo kit

I should have a turkey burger before I go to bed, but I'm really sleepy. 

In the Balance

Snatch Balance 1-1-1-1-1-1-1

Post loads to comments.

Watch these athletes perform the movement:  Andy and Spencer Hendel, Chris Spealler and Eric O'Connor, Brendan Gilliam and Tanya Wagner.

20-45-45-20-25-30-35-40

My shoulder flexibility is still something I'm working through. 

Optional WOD:

AMRAP 

6 DB Snatch 8#s

9 Box Jumps 18"

12 Sit ups

My score: 4 rounds + 6 snatches + 3 BJ

I really wanted 5 rounds :-/

Day 1 Paleo-
Weight: 109.4 lbs
Body Fat: 27% 

4 Dried Apricots

2tbs sunbutter

Korean BBQ (rib-eye and pork belly) with all the panchan and radish wraps instead of Duk Bo ssam

Some Bibimbop, no rice

Kalbi soup

2 dried apricots

1 cup chili (no beans) with 1/4 broccoli slaw that I added directly into the pan. It was interesting. 

2 tbs sunbutter

 and maybe a mango if I'm still hungry. 

Theory: that eating Paleo makes you require less sleep. I woke up at 6:45am this morning and I know I went to sleep close to midnight. It's been happening like that the past few days. Again it's just a theory. 

I can't wait to work out tomorrow. I've never actually felt that way before until today. Maybe I've felt it before but I never actually verbalized the thought. I have a huge curiosity to see if being strict Paleo is going to affect my work output for the better. I guess we'll find out tomorrow. 

Why we do Crossfit

This video brought me to tears. His heart is like my heart.

See why Ben Lunak does Crossfit.

It's my therapy, too.

Kickin' my own ass

So, I've been doing very well since the new year following a loose Paleo lifestyle. I have had cheats, maybe 2 a week that included rice or some form of bread, also I've been consuming dairy and alcohol. I think I'd like to do a full overhaul of my insides and be strict Paleo for the next 30 days. Interestingly enough, several Crossfit sites/blogs have conflicting rules on items: condiments, vinegar, nightshades, etc.

I have a feeling that my official start day of my 30 really can't start until I receive The Paleo Diet book in the mail; I ordered from Amazon over the weekend. For me, compliance is key.

My rules:

1. No Grains, including corn.
2. No Dairy
3. No white potatoes
4. No Alcohol
5. Nightshades are ok
6. Vinegar is ok
7. Fatty meat cuts and offal are ok
8. No added SALT
9. No SUGAR
10. Only Coconut Oil and Olive Oil. No BUTTER.
11. Organic, grassfed, wild caught meat, all animals from the land/sea/sky. 
12. Bacon and Sausage should be uncured. 
13. Sweet Potatoes are ok in moderation
14. All whole fruits and veggies

Time to feed myself :)

This my replacement at LA Specialty

Either they got cheap, or she sucked someone's dick to get my old desk.

Sweet Assassin- Don't get too close.

Warrior Dash!!!!

It was on a whim that I decided to be a spectator of the 3 mile + 12 obstacle course, to cheer on my fellow crossfitters. It was good choice cause I had a great time working on my tan and upping my alcohol tolerance. Of course the company was true reason for such a grand time in bum-fuck Lake Elsinore. All the costumes were hilarious, and it was nice to see several Crossfit Affiliates also participating and partying down at Warrior Dash.

I'm going to take it easy on this lovely Sunday. Sometimes it's good just to stay home.

"DT"

Five rounds for time of:

12 Deadlifts (155/ 105)

9 Hang Power Cleans (155/ 105)

6 Push Jerks (155/ 105)

My time: 15:01

My weight: 40#s

I'm all beat up. I'm sore, I'm tight in the back. My calves are seizing and cramping up from all the jumping rope I did yesterday. I'm falling apart. I'm glad it's a rest day tomorrow, I need it. I did 4 days in a row.

Going into this WOD, I knew it was going to be tough-- (I always factor in the mental intimidation I have before workout, to see if it affects my performance... nothing concrete yet, but it's all theory)--- David didin't do all 5 rounds, he called it quits after round 3; of course, he was doing 135#s, but that motherfucker is strong, so I knew it had to be the actual movement and function that wiped him out quick. I think the Glassman's are completely deliberate when they post WODs, I don't think they do it willy-nilly. This triplet of lifts created this response in my body that was intense almost too much. After I finished my last push press, I collapsed on the floor and felt like crying. I couldn't hold back the tears. It was like a huge fuckin' release. I don't think the crying had anything to do with anything that is going on in the rest of my life-- everything is great!-- but had everything to do with the mental space I had to push myself to to finish the WOD. I really was going to tap out at round 3, like Diso, but I told myself that I'm more than half way done with the work and that I was going to finish. The last 2 rounds were really really tough, physically and mentally. I had a lump in my throat and I wanted to give up...

Diso saw me crying and I could not explain what was going on with me. I still can't right now. There are no words to explain the emotional response to completing the WOD. The crying was so organic, truly me being completely vulnerable. It still very much boggles my mind right now.

I ate very well today, which I think lent to me powering out the WOD and not giving up.

Ham, onion, Bell pepper scramble
Sauteed mushrooms
a small piece of spinach quiche, which was phenomenal

Banana

Roasted Beet and Kale salad w/ Feta and dried Cherries- lemon juice as dressing
6 turkey meatballs with marinara sauce

Another piece of fruit, I don't remember.

I have a half box of produce sitting on my counter, needing to prepped and put away and I am dead tired. Ugh. I need a domestic bitch. 

I'm all burped out

For time:

Row 500 meters (video on rowing basics here)

150 Double-unders (I did 600 single unders)

50 Burpees

My time: 17 minutes on the dot

I'm super proud of me. I didn't have a goal time prior to doing the work out, but looking at the scale of times on the board, I'm dead center. Hopper did it in like 6 minutes or something, and Meredith did it in 27 minutes and some change. I think I did some good decent, hard work. I did fee like I was going to puke a few times  during the burpees. Also, I think I did my best 500m row at 2:32, and that was warm; usually I do a better 500m cold at 2:37-2:38. The 600 single unders were a trip- I was very surprised how I easily I got into a rhythm and was able to knock out about 50-65 straight, several times. The last stretch I was at 545 and got to 600 without stopping. Yes, sir-ree, my endurance is getting better. My use of oxygen is better. My "recovery" (the little breaks during the WOD) is getting shorter. Again, I'm seeing daily gains. 

What did I eat today?

4 prunes (never again)

4 dried apricots

Decaf Ice latte, unsweetened (delish!)

For lunch I went to Tere's on Melrose and Vine. I had to. I never to go Hollywood anymore and so I convinced myself that I needed to have my usual. And it was worth it.

2 Chicken Enchiladas Verdes

Rice and Beans.

I ate every morsel on the plate. Im so in love with their verde sauce, I could bath in it. And the rice and beans were sooooooo luscious, even more so that I haven't had rice in a while.

1 sm paleo kit. 

I'll probably have a snack before I fall asleep. I need a protein snack. I'm lazy. eh. 

I found this incomplete non-published post on my dashboard from April 2009...

"Wow. You are really beautiful. No make-up, just you... gorgeous." As I giggled over our Chinese food.

He thrills me!

It's Sunday, the day where we usually part ways to go back

Shoulders stink

Overhead Squat 5-5-5-5-5

20-25-30-35-40(x4) Back Squat 65-75

That's a lot of weighted squats, 34 weighted squats. 

I woke up not so sore this morning, but when I got to the gym and started doing DROM and the shoulder series, I realized how sore my shoulders were. I was concerned that the soreness would inhibit activating my shoulders in the overhead position, but I muscled it out. My wrists were also feeling it from yesterday's thrusters. After failing at 40#s I decided to do some back squats, which DAvid said would help with my tight back. 

What did I eat today?

Turkey marina over broccoli slaw

3oz. Greek yogurt, strawberries, and walnuts

1/4 baked chicken

6oz. Broccoli soup

2oz cabbage salad

1 chicken leg

2oz. cabbage salad. 

6 dried apricots

I'm fucking hungry. Right now. Uh. 

Another rest day ball buster

"Oregon/Idaho Sectional WOD 1"

5 Rounds for time (15 minute cap):

1 15' Rope Climb, 15' Ascent

7 Thrusters (135/95)

Scaled to 4 Rope Lowers and 45#s. 

My time: 11:58

So for some funky reason I thought it was only 3 rounds of work, so I call time 7 mins in and Dave think's I'm cracked pot. I sorta am :) After the 5 rounds (which I have to say I was very surprised at my decent time), I had to say that this WOD really kicked my ass. I was so frickin' sweaty. I mean more than I usually sweat. Thrusters are something of their own. 

What did I eat today?

Turkey Patty

Avocado

Bakes Sweet potato

banana

1 tangerine

2/3 Fat Tire

1oz beef jerky

Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises

Pull-ups: 40 (with band- I'll write more on this...)

Push ups: 60

Sit-up: 73

Squats: 92

Total= 265

I loved this WOD. I really hella sore this morning but in a good way. The worst was the pull ups into the push ups. My shoulders and pecs are screaming right now. 

Two WODs this week called for pull ups. David suggested on Monday that I start doing strict pull ups with the band. So I gave it a try. In doing so, I have awakened so many tiny little muscles in the shoulder and arms. So I've graduated up; another step closer to a full unassisted pull up.  If you read back, you'll see that up to this past Monday, I would scale the workout if it called for a pull-up to a Jumping pull up. Yay! I have to say it again, this Crossfit shit is really working. Every week I see myself tackling moves I couldn't do, or adding more weight on the bars, doing more reps, etc., etc. No turning back, banded pull up from here on out, and then hopefully kipping pull up, et al.

I also wanted to mention that I'm going to make it a point to work out at 10AM class every day. The evening is getting really crowded and David asked those who can workout in the day, please do so. So today's workout was done with Eddie, Gretchen and David. Before I use to be really intimidated of working out with the "seniors" but now I really like it cause it shows me that I have the potential to be at their fitness level, it actually motivates me to see Gretchen work hard and achieve monster numbers on her tabata. I marvel at it. And the seniors are so nice and encouraging, and THAT always helps :)

What did I eat today?

Turkey patty with marinara sauce- this was delicious. 

1 apple with sunbutter

1 small paleo-treat

1 Hot Diggity Dawn's Balls

2 Buffalo Wings

1 fried kreplach with sour cream

1/2 deviled egg

1 spicy scallop hand roll

4 Amaebi sweet shrimp (no rice)

2 fried shrimp heads

1 oyster shooter

2 glasses of crown

8 shots of really good sake

I think that's it.