31 October 2008

Happy Halloween!

Hope y'all have a lot fun (while being safe) this Hallow's Eve!

"Slow It Down" // Little Brother

Sometimes I think I'm from another world
When I'm trying to tell a girl just exactly where I stand at
I want a girl when I want a girl
And when I don't want a girl
I want a girl who understands that

- Phonte

30 October 2008

Transitional Joint

Didn't really hear what Elzhi was trying to say in that track. Now I def do.

I stayed over at Sam's last night because we went out to Fusion. I had too much to drink and I drove so she had to drive us back (bad idea). Mel drove behind us for support- not to mention if we crashed and burn he'd be able to call 911 for us. Nice having a car back regardless- Kristina got a 2005 VW Jetta the other day.. it's nice!

After waking up from passing out (I've been doing that a lot recently) I headed up to Shoreline to hit up the bank to deposit some stuff for the gym as well as stopping by Costco to grab some bottled water. I also checked up on a king-sized mattress-topper because I'm going to get a king-sized bed (FINALLY). That Costco is rennovating the cafe area and they pushed it back to include more seating. Looks cleaner. Stopped by a dollar store to pick up some poster board and other supplies for a project at the gym.

Came home and shot the shit with Dan and Gabriel. Watched a Left 4 Dead demo and geeked out about playing that (even though we're not done with Dead Space or Fallout 3). Nicole Diva called me up and we were going to hang out.

One thing I've wanted to do in Seattle ever since I moved out here was to get a Seattle Public Library card. I always put it off though. Thanks Nicole for finally making me do it! Picked up two books already @ the Northgate branch since I live within walking distance. Too bad that library is small. Gotta hit up the big time branch downtown so I can get everything I want. They have a ridiculous 100-item limit. Damn.

After the library we hit up Narnes & Boble and we caught up on life while sipping on a tall soy chai. Mmmm. I took her downtown so she could catch a ferry back home to Bremerton. Kris was there. It was nice seeing the future Mrs. Benko and her pretty ring. Their ferry was delayed, but I had to head back up north for tonight's CrossFit class.

I can't wait until winter. First time I've ever said/meant that.


No one showed up for the early class yesterday and instead all piled into the 7pm class. I was planning to workout if there were only a handful, but since there were so many people I couldn't. After putting them through a workout, I usually like doing a "finisher" to really drain their bodies of energy and last night I chose the one-minute jump squats finisher. After all eight of my clients did it, they challenged me to beat the gym's record of 57 (which was mine).

as many reps as possible in 60 seconds:
squat jumps, 45lbs

61 (new PR)

I did the warmup (10 reps each of the Filthy Fifties) an hour earlier, but was freezing and not really ready to tackle this challenge. Oh well, looks like I'm improving.

See the workout results here.

29 October 2008

Who are the Taken?

One of my personal training clients invested in an independent horror film that's finally seeing a wide release.

I present... THE TAKEN.

"The Taken" Trailer from Valentine Entertainment on Vimeo.

Back home

I just arrived back to Seattle from visiting (and staying over in) Bremerton. I now know why I run hot: I was raised in a house that never used the heater!

I lived downstairs and yesterday I really just realized how damn cold the place is.

Shouldn't I be fatter then?

28 October 2008

Review: The Foreign Exchange - Leave It All Behind

Like I've been mentioning for a couple of weeks now, The Foreign Exchange (Phonte and Nicolay) have released their second LP, Leave It All Behind [buy here]. Although same in tone, it is a departure from Connected in the fact that the majority of this album is R&B-ish, with very few raps (two to be exact).

They released the track "Daykeeper (feat. Musinah)" as a single and I've been addicted to it since. The official video was just released:

From the homie Hyphen:

"If you missed my interview with Tay a few weeks ago, we talked a lot about how part of the beauty of Leave It All Behind is that it’s so open to interpretation. I think the same can be said for this video. One thing’s for sure though, it’s wild how a song like this can really change your mood everytime you hear it.

Peep that interview with Phonte right here and be sure to stay up to date with everything FE on their site."

I love albums that tell stories. That, in my opinion, is a big part of music- creating an soundscape with a concept and telling something beautiful that one can relate to/with.* I prefer to call most "albums" that are all singles + filler "complations".

If you didn't see my original post about this track, I believe it to be a "morning after" ballad where two lovers lay in each others presence enjoying a moment together, wishing it'd stay forever, but know nothing golden can stay. The second song featuring Darien Brockington moves a little faster with a nice flowy guitar riff and Phontes amazing well-placed vocal arrangements. Story-wise looks as if the two are trying to get on that next level of a relationship, but it seems the lady is hesitant and the guy is trying to convince her to listen to her heart and take a chance before it's too late. It ends with one of many transitional beats throughout the album. (I like to think that it's a bunch of time passing.)

Track 3 starts with Tay ad-libbing his side of an argument. It looks like he and his lady are now together, but she's angry at him for something couples argue about and it looks like he's going to be sleeping on the couch. He and D-Brock reassure the miss that it's not that bad and we all have to go through some shit, "it's part of the game". The notorious beat change comes and he wants to let her know that he comes home to her.

Our guy questions the lady if she'll put her trust in him and give him her all. To share both good and bad, because he appreciates her. One of my favorite tracks, "House of Cards" seems like a warning to the listeners: "I've seen the sorrow you were meant for/ Your house of cards is gonna fall," Looks like the dude is scared of something. He's "practiced every word, rehearsed every line", but is still doubtful about the situation. We're all familiar- lying, or even worse, not speaking up in relationships ruin them.

Our nararator ponders his admiration for his lover. It's aptly titled and he questions what could be "Sweeter Than You"? Love is a losing game and although he's been at this point before he still choses to put his feeling on the table. "This is a game we play to lose and still I chose you". Cue another time-passing interlude beat.

The valedition plays. Even after all of the trust the guy put out there, it looks like it wasn't going to work out. "She loves me" is chanted throughout the latter half of the song. Why? Is he trying to reassure himself even though it's not working? Or does he know that regardless of it not working now, she definitely still loves him and maybe, after time, they'll later be together happily ever after? The beat plays out in reverse and fades.

Only after losing something do we realize how important something was to us. "Out of touch, wasiting time, my heart... If this is love" is sung over a very 2-step garage beat. Both the lady and the guy think and wonder through a fluttery soundscape. It's bubbly and the two may be dreaming of trying to get to each other. You might recognize the next one as a slower cover of the Kimberly Brewer jam off of Stevie Wonder's Jungle Fever album. Our lady then sings that her "love is gone with yesterday", but wants the man to know that she still cares (loves?) him, and will keep him in her heart. "Laughing, loving, sharing, caring/ seemed to be made just for us two/ But I kept building this dream world/That I thought was you and I" Seems she has made up her mind. Phonte goes off into a jazz freestyle as Nicolay puts the time signature into double-time. Time passes by again...

It looks like they are back together and the troubles they went through developed their relationship into something strong. They've been guided together again, their paths joined as one. Phonte starts the track laughing and Musinah goes into how it feels so new and so fresh and so exciting. D-Brock sums the song up with his verse:

I like the place you take me
A place of love and safety
Your love's all I wanna know
Darling you're such a blessing
A love refreshing
You're the one I've waited for

Phonte ends the track with a dope rhyme and Musinah sings some ad-libs that, when mixed with the music, give this song a very "hopeful" feel. There's another interlude instrumental, meaning more time has passed. The man now sings a song to their child. We romance the idea that life is supposed to be nice and easy and fun, but it's obviously not. We deal with hardships and things that dissapoint us, but make us stronger and provide us things to learn from. A quote I've posted before brings it all around for me:

"The iron ore feels its self needlessly tortured as it goes through the furnace. The tempered blade looks back and knows better."

We learn from experience. We learn a lot more quickly when we're burned in the process. The dude and the lady went through hard times, but returned to their feet over time and stronger than ever. We don't all get there, but it's goal we can and should shoot for.

Nicolay pulls off some great stuff on the album. The entire album can be considered R&B, but listening to it leads you to hear some downbeat, jazz, hip hop, electronic, UK garage, and soul. Leave It All Behind hit #6 R&B record on iTunes and #1 record on Amazon the first week it was released. There was a crazy reception to the album. Phonte said on the Gordon Gartrell Radio podcast [Episode 10]: "Damn, like all these years of rapping and an R&B album be my #1 shit."

This album is attached to me emotionally already. Not only is the music beautiful, but the lyrics are wonderful. Tay is defintely a talented music with his vocal arrangements throughout the album. I RECOMMEND YOU BUY THIS NOW and get a physical copy. You'll get that instrumental disc and the linear notes.

Ok, I realize that this was little review, more interpretation, but dammit- this is my blog.

* Another reason I love music is because it usually speaks to me and my soul. The events that I interpret happening on this album ring eerily true to situations I've been going though recently as well. This is art imitating life at it's finest. Not to mention I love the actual music and it puts me in the perfect somber mood.

Maybe I'll be

Ash from Army of Darkness.

I'll appreciate anyone who knows who the fuck I am. Other ideas: a skeleton, a doctor, merman, Cupid, Leonidis, Rorschach, James Bond/Chippendales dancer...

Halloween is at the end of this week and I don't know what I want to be or what I want to do.

27 October 2008

My favorite poem ever

The Road Not Taken

Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;

Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear
Though as for that the passing there
Had worn them really about the same,

And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads onto way,
I doubted if I should ever come back.

I shall be telling this with a sigh
Somewhere ages and ages hence;
Two roads diverged in a wood, and I-
I took the one less traveled by,
And that has made all the difference.

Robert Frost, 1916


I first read this poem back in junior high, when one of my teachers had made it an assignment to read and memorize the entire poem to recite in front of the entire class. Although I could be myself to people individually, I was scared as hell doing things in front of large crowds. This, of course, was no different, but was the first time I was excited to do something like this. I spent all night reading this and memorizing it as best as I could. I would stand in front of a mirror and recite out loud each verse that was freshly implanted in my thick head. I aced the recital, but unlike most, the poem was engraved in. I loved this poem and went as far as turning in another paper with both my interpretation of it all and another (paraphrased) version. It's been with me since and I was gladly reminded about it thanks to my sister.

Most people think Frost was communicating to "be the one to do what others won't"; to not conform; to go against the grain, or society's way of thinking. Initially that's what I also thought. Going back and looking at it some years ago, I viewed it in a new light- Frost is saying that we must make choices. You cannot experience a path without walking down it. Similarly, you cannot tell how the path has affected you until later down the life. Life is short and choices lead us unto other things in life (and more choices!), not allowing us to go back.

The beauty of this poem is that you can view it in either a positive or negative light. I can definitely do both.

WOD 24OCT08, 25OCT08


Was visiting friends at WSU and worked out at the rec with Dwinson. Good times and I repped with a CrossFit tee and, of course, the "crazy" pullups. Lot of stares = fun.

21-15-9 reps for time:
db hang squat cleans, 35lbs


I should've went with the originally planned weight of 45lbs, but i still haven't been doing THAT well with workouts and I was trying to show off a little. After resting and talking to a couple of folks about what we were doing we decided to work on front squats.

front squats 5-5-5-5-5


and then 3 sets of 20 back extensions (because they have a glute-ham developer!)


WSU workout part two:

21-15-9 reps for time:
deadlift, 185lbs (modified from the orginal 225lbs)
handstand pushups


My PR for "Dianne" is actually 5:00 with the prescribed weight, but I'm definitely not as strong or as focused as I was last time. I'm moving up slowly, but surely. After putting Dwinson through the same workout and watching some other WSU CrossFitters do the "Filthy Fifties" we did tabata squats. I scored a 23. My PR is 26. Taught everyone how to snatch and they continued to do that to their hearts content. Put John through a workout similar to mine the day before:

21-15-9 reps for time:
db squat cleans, 30lbs
ring pushups

That one seemed fun... maybe I'll try it sometime. Maybe tonight. My body is aching like a motherfugger though. Too much went on this weekend! Good stuff.


Just got back home from OktoberFresh w/ Sammee. We hit up Martini's Bar Lounge beforehand and Qdoba beforebeforehand. We went to OktoberFresh to see a bunch of acts including her friends Frankie Starr and Marlon Turner. Dope shit as they were pretty live during their set.

I went to eastern WA with Dwinson this past weekend. Fun times were had, did two dope workouts and, of course, got to see people I haven't seen in a minute (YOsis & the WSU folk, I see you!)

Recap into further detail later.. I'm a bit tipsy and still not as happy as I'd like to be )= Oh well, tomorrow should be a good day.

24 October 2008

When sitting sucks.

My hips hurt like a motherfugger! Damn those v-ups from the other day.

Anywho, I need to workout today. I DID eat (thank you very much) today so I do have some energy ready for use.

If you didn't peep it already, download that new Black Milk track.. the sample is so sick. AND pertains to a lot right now.

23 October 2008


Woke up this morning and ran to the gym to do some personal training. After running back, I felt a little Forest Gump-ish and decided to run more. It was a little more than a 10k (7.5 mi) and my knee was acting up a bit, but it was POSE the majority of the way. I'm still sore in the shoulders from the other night and then my hamstrings and hips are tight from yesterday.

The Route:


"The iron ore feels its self needlessly tortured as it goes through the furnace. The tempered blade looks back and knows better."

22 October 2008


Today was one of my clients birthdays. Happy 30th you old man. He came up with this workout so that we could compete with his home CrossFit affiliate, CrossFit Huntington Beach.

as far as you can get in 30 min:
30 box jumps, 24"
40 kb swings, 24kg
50 pullups
60 wall ball, 22lbs
70 lunges
80 v-ups
90 sec active hang
100 burpees

I went up to 69 burpees

I realized I didn't eat again around 4:45pm and ordered Pizza Ragazzi (half Mostly Meat, half Great White Slice) and ate half of it. Then I rode the bike to the gym and ran the 6pm class. The wall ball sucked because I had just rebuilt it from its original 16lbs size to an accidental 22lbs (I was shooting for 20) and didn't realize it was off-balance. I rested too much during the workout. I almost puked at the beginning of the burpees. After chatting with the dudes, I had to ride back... and, of course, it sucked. My legs are shaking uncontrollably right now (I see you Sammee!) I want to be better at focusing my energy, but I looks like I'm still being held down mentally.

Whatever. Time to drink this off and celebrate homie's birth.



Featuring Nickel Nine. I thought "The Matrix (feat. DJ Premiere, Pharoah Monche and Sean Price)" was going to be his best track, but DAAAMN. From his upcoming album Tronic, coming out October 28th.

Black Milk - Losing Out (feat. Royce Da 5'9")

swiped from Rappers I Know

21 October 2008

Do work

"The trouble with doing something right the first time is that nobody appreciates how difficult it was." - Hampton's Homile

The Purge

To get my head out of places it shouldn't be I've been trying to stay organized, and most importantly, have been attempting to stay busy.

They say "a clean room, a clean mind". Lord knows I need both. Those close know how I like to stay tidy in my own weird way. Well, if you've visited in the past month you've witnessed the downfall of any sort of clarity both by the state of my mind and the state of my room.

I finally cleaned up.

This year I've tried the minimalist approach. When I get my own place I know exactly what I want and, depending on the structure of the room, what I'd like it to look like.


I'm having a difficult time trying to not think about it all. Deeply rooted, it was something I've always dreamed of. When the situation finally fell into the groove, I fell into a rush (see: high) that I didn't want to end. Two forces running parallel can either run into each other and morph into one singular energy, or separate for good.* It's too bad it went the latter.

If anything positive came out of it, it's knowing that I tried. It was one of those cases where I afraid that if I didn't do anything I'd wonder for the rest of my life "What if?" and we've all been there before. Regret. A false sense of hope. Grief. Heartache. Heartbreak. Remorse. The case was too important for me to just stand by so I moved it along. Maybe I could've waited. Preconditions were met beforehand and one of them was the possibility of an abrupt end. Luckily, mostly everything was shared and I was able to enjoy one last hoorah, if only for a moment.

I'm taking this entire ordeal much better than I thought I would. Although today feels worse compared to yesterday, I can't help but be excited for what tomorrow will bring.

"In life, people tend to wait for good things to come to them. And by waiting, they miss out. Usually, what you wish for doesn't fall in your lap; it falls somewhere nearby, and you have to recognize it, stand up, and put in the time and work it take to get to it. This isn't because the universe is cruel. It's because the universe is smart. It has its own cat-string theory and knows we don't appreciate things that fall into our laps."

*There's always the possibility of them returning to a closer proximity.

20 October 2008


'Focus' is the new word. 'New' is the goal. I've got this motivation and I better be using it to my advantage while I can.


biked to the gym (1.2 mile route w/ hills) to and fro

amrap in 20 min:
5 thrusters, 95lbs
7 hang power cleans, 95lbs
10 sdlhp, 95lbs

8 rds

then 30 minutes later...

amrap in 20 min:
5 thrusters, 45lbs
7 hang power cleans, 45lbs
10 sdlhp, 45lbs

16 rds

About half the weight, double the rounds. I repeated the workout because Tony said he wanted someone else to workout with him and surprisingly no one else showed up for the 7pm class. This was a hard workout as I usually cherry-pick WODS that I'm good at (gymnastics-based). Technique felt awesome- I just need to do it more under pressure. Tony and I spoke afterward about how we need outside influence to work hard... the intensity you bring directly correlates with how uncomfortable you feel with others watching you (especially people you don't know well). Here's hoping that I stay persistent with working out more often.

After Saturday's RAINSTORM, we all headed over to Emerald City Smoothie to hang out and get some refreshment. A question that's been popping up all over the place lately is "How often do you workout?" I feel bad answering it because I know I'm in good shape, if not great, but I tell them the truth. "Usually once to three times a week, if that." And it's true. I'm young, athletic and have a fast metabolism. I'm enjoying life as I can right now, but it sucks that I'm in the position as a Health & Fitness profession and I don't practice what I preach. This is the number one reason I'm planning to turn 2009 into the one I've been telling people about (post coming soon).

Like I stated earlier- I have some fire under my ass now, as well as some great* motivation to stay focused working on #1 right now.

*I'm lying. It sucks. But you probably already know what's up.


Valediction - an expression used to say farewell (goodbye), especially at the end of a letter. The word comes from the Latin valedicere, meaning "to say goodbye".

The word valediction is often used loosely in English to refer to a complimentary closing, which is a courteous formula used to end a letter. This is normally a formulaic phrase preceding the writer's signature that expresses the writer's loyalty or best wishes to the recipient.

With that definition in mind, check out this track and its lyrics.

The Foreign Exchange - Valediction

No need to remove your coat
No need to take off your shoes
Usually you could stay but not today, not today

This place is no longer yours
and I left your things right by the door
Please don't be that way, not today, not today no

Our love is such a rush
but inside it's slowly killing me
Nothing for me to say but not today, not today no

So we must say goodbyes
to all of the pain and the lies
Nothing's been more true than these words to you

I've been changed and rearranged and
it's not like it was before
And when the sun shines I'll show her why
she can't keep me anymore

She loves me
She loves me
She loves me
She loves me ...


Expect my full review of The Foreign Exchange's latest release, Leave It All Behind, sometime this week.

17 October 2008

Rest In Peace

Chris Ebert
12/04/1982 - 10/04/2008

You always hear about situations where it's so devestating that you believe it's a really bad joke and you can't wait until someone clears it up.

On the 5th of this month a former coach/collegue/friend passed away. He was 25 going on 26 and, in my opinion, very successful in life. Chris was a very independent, bright, talented and, most of all, happy individual. He is survived by his parents Jerry and Christy and his sisters, Lalani and Stephanie.

Chris and I both went to Olympic High back home in Bremerton. He was an active member of the school involved in plenty. He was a member of the football and cheer squads, gymnastics, jazz choir and Pacific Islanders Club. His passion would carve a career in competitive Cheerleading

Although he had graduated in the class of 2001, I had met him my sophomore year when I heard about gymnastics and stopped by a class. It wasn't until a heard about a hip hop dance performance that he and I became better friends. Chris was choreographing a routine for the multicultural assembly and I participated. If it wasn't for that I probably wouldn't have gotten involved with OHS as much as I did. He was also the main influence to take up gymnastics and, finally in my senior year, cheerleading- two huge factors that have led me to my career path of Health & Fitness.

Gymnastics was a subculture at my high school because we had an auxillary gym that had all the gymnastics equipment you would need: rings, uneven bars, a high bar, parallell bars, a pommel horse, various balance beams, plenty of crash pads/mats and of course a large floor (6 wrestling mats, not spring floor). Anywho, being a dude that young with that much energy, like anyone else, I wanted to play on those toys. When I had the chance, I jumped at it and got in during an open gym. I was overwhelmed with all the stuff I was allowed to do. Chris (by way of Alex Jaime) got me into learning the backtuck. They told me I had a natural knack for the movements and I'll never forget that. I wasn't that confident when it came to my own talents back then and it was them who made me fully realize that anything was possible (as cliche as it sounds). Along with other students in school, Chris would bug me about joining cheer. And as you all know high school being a huge social experiment, I blew off cheerleading to be "dumb" and "gay".

Chris ended up taking over as coach for Dance Team. I didn't join, but a whole bunch of my close friends and my sister did so I was around all the time anyway. Dude kept helping in gymnastics and I improved much within a year of starting. After junior year ended I fancied the idea of doing cheer because of our schools reputation (3 years WA state cheer champs, many members of squad becoming All-American) and luckily was joined by some other guys I respected. I tried out and got on easily (girls who've been cheering since the beginning like Shannon and Jenn, who were now the captains of the squad, were wanting me on since the beginning). I was engulfed into the culture and was pleasantly suprised how dope it was. I became an NCA All-American and our squad was dope. Long story short, we won State with the help of Chris. With his swag, I became more confident as a person as well. He started working and eventually became the Staffing Director for the National Cheerleading Association.

The one thing I regret, if anything, is when I went down to Vegas in July and I was walking with some friends late at night/early in the morning and I saw some dude who looked like Chris. I had been drinking so I thought nothing of it, what are the chances it was him? It wouldn't have hurt to say what's up regardless. I wasn't able to attend his Going Away Party back home either, right before he moved to Texas.

You might hear it all the time, but Chris WAS a "happy-go-lucky" kind of guy. In my experience he was ALWAYS positive, even when he wasn't (know what I mean?). He was a great teacher and a great friend. It's good to see what a legacy he left behind and how many different lives he's affected. He lived his life how he wanted and as was happy. I admire that a lot.

From his MySpace:
" Learn to relax, it will help you breathe easier... Train yourself to take in deep breaths, it will help you appreciate the things around you more... understand the feeling of appreciation, for it will show you all the wonders of life... then accept the life that you're living, because you were given that life for a reason... " Chris Ebert - July 2008

Funny how things work out like that. He posted that online on my birthday. I can't help but feel some sort of message coming from the rest of his quotes. Like he knew something.

Lastly, here's a video of Chris doing what he did best...

Check out his stuff online to see how many lives he touched.

"Take Off the Blues" (feat. D. Brock) // The Foreign Exchange

You might as well..

After all is said and done you're next to me
And when the sun goes you're feeling things you've never felt before
Nothing left to say to ease your fears
But I know just what to do
Let me take good care of you

Kick off your shoes, take off the blues and come to me
So much to do, so much is meant for you to see
You might as well come a little closer
Girl don't make me wait too long for you

After all is said and done (said and done)
And there's nothing left to share (left to share)
It's the morning after
I watch you lying there (just wanna watch you lying there)
Always told me "you should not give into love"
But saying no is so hard to do
Cuz when the feeling's right you might as well

Just want your attention
Excuse my intentions
Keep your feelings intact
(Don't want to hurt nobody, let me say it again)
There's no need to mention
For this I've been wishing for
There's no turning back
Lady please take my hand (Let's dance)

Kick off your shoes, take off the blues and come to me
So much to do, so much is meant for you to see
You might as well come a little closer
Girl don't make me wait too long for you

Come closer babe..

16 October 2008


Phonte and DJ Brainchild bring us their 10th episode of their great podcast, Gordan Gartrell Radio. Another hump day, another edition! Head over to their official site to check out the playlist.

Right-click this link to save the mp3!


in as few rounds as possible:
45 presses, 95 lbs

9 rds

Stopped @ 8th, 16th, 24th, 29th, 32nd, 36th, 40th, 44th and 45th reps respectively. I've been slacking as this was my first real workout since doing "Ryan" a week ago.

15 October 2008

Good Morn

I really need to eat more for breakfast. I purchased a bunch of turkey bacon from Costco last week and still have three packages left. One at my place, two at my sisters, but I'm trying to leave one over the ladies' place for when I'm over and hungry. Anywho, I've been trying to enjoy cereal while I can (goodbye to complex carbohydrates come 2009!). I have Honey Nut Cheerios and Peanut Butter Capn Crunch. Yeayer. Just had a cup of some delicious coffee Dan bought. We're using the french press on the daily.

Yesterday Sammee and I had a whole bunch of errands to run: Target for a book, Ross for a dress, Best Buy for an internal hard drive, Kona Kitchen for lunch (their amazing fried rice and their fries). We had some fun times. After NOT finding the book at Target (and seeing Sam get hella angry about it), we went down to Best Buy to look for a hard drive for her half-dead computer. Oddly, we found her book there. We didn't grab a hard-drive because I was looking for an alarm clock as well and since we had time we went on the suggestion of heading all the way to Renton for Fry's. We met up with Tiff at Kona Kitchen and killed what we ate. Good conversation as well. Did our little road trip during the beginning of traffic hour and when we all arrived at Fry's we split up, looking for our own things.

At night after teaching class I went over to the ladies' place off Fremont to attempt to fix Sammee's computer tower. Hung out, made some meatballs, chatted- good ol' Q.T. Good times since I hadn't seen Sam, Sheena and Tiff in what seemed like forever. [I also just finished my second cup of coffee]

Found a link off of Facebook to a dope collection of STAR WARS merch! I need money now!

Damn that shit was good! (;

I wish I had a smaller camera to carry around and take random pictures. That, OR A BETTER PHONE! asdf

iPhone or Blackberry Bold? [refer to link above]

14 October 2008


More items here! Support your Andrews! Link courtesy Sheena, my #1 fan (=

13 October 2008

Dear K. Alexis,

Thanks and I'm excited to see whatever it is! I'll definitely have to return the favor.

I try to post up as much as possible. You know, flood the blog so that only those few who really want to know stuff will catch it. The job thing is cool, I actually am setting up a "Plan B" for myself and am really excited to put that plan into action. Thanks for the condolences!

I still don't really know what's going on with my living situation right now. I guess I'm just playing it by ear for now. For whatever reason I don't see it should be a main concern. Life eventually balances out, yeah? I'll definitely be in Seattle by the time you make it back up. That whole moving thing is still a fetal dream/option.

Right now I'm enjoying the sound of the heavy rain outside my window. I don't have any music playing, but I don't know if I'd rather listen to one or both. I'm leaning towards the rain because I've missed it.

Musically I've been listening to new albulums by The Foreign Exchange, Jake One, John Legend and this dude named Miguel. All but Jake One are R&B/Soul. I'll have reviews of each one sooner than later (hopefully).. Dan just started his own blog. Check it out- we're just essentially just splitting up Runaway Pancake into two separate blogs.

When you get here we definitely have to have dinner at that jazz joint near the docks! Hope OK is treating you wonderfully!


Andrew R. Bueno

I really enjoyed the second to last paragraph in your most recent post.


Why do I do it so much?!

12 October 2008


The stress I have at the moment is manifesting itself into an physical sickness. This is boo boo. The only time I really ever get ill is when I'm down emotionally. Makes you realize how strong the mind/body connection is.

Anyway, my saving salvation was some Q.T. w/ some certain people. First, my homeboys (see: brothers) kept me busy and kicked me in the ass to get me busy again. A MILLION THANKS to Dan. I really needed Friday morning to add build some morale and, most importantly, reinstate some hope that was running on fumes. Marc, thanks for helping me see the other options and to stay focused. Joe, thanks for keeping shit fun. Your "fuck all" attitude makes me stronger when you're around. Mikey- you've always got my back whenever I need it or not, thanks for making me feel invincible. The second group of people are acquaintances. Believe it or not, y'all make me happy. I've always felt like the small fish in the big pond. I've lived in the city now for over 3 years and I've wanted to reach out because I absolutely love meeting new people, but I've been lazy and probably haven't had the proper outlets (still- no excuses). Regardless, when I can be in environments where I can be comfortable (anywhere but work, I can't be in "professional" mood) I have the most fun. Big up to the Ashworth Estate and all the people who live/hangout/party there. Thirdly, quality time getting some fresh gear is always fun. I got those Boba Fett dunk sb's and a dope Boba Fett tee, among some other stuff.

dope kids, dope kicks

So this coming week my focus has got to be on more time management. A lot of things need to be done so that I get out of this slump. I'm glad that I'm "down here" at the bottom- it means the only other way is up now (=

This almost made me tear up when I first heard it. I did the whole 'turn down the lights and lay in bed' as the album plays thing. The lyrics and subject matter are very familiar. I present to you my current theme song:

"Leave It All Behind" - The Foreign Exchange
Hey baby boy lying sound asleep
I hope you dream of lullabies and clowns
The more you open your eyes the harder to believe
So here's a song for you when you are down

Cause only heaven knows what to make of these changing times
Before tonight let's just leave it all behind
I know this world is so cold but don't let teardrops change your mind
So for tonight let's just leave it all behind

Hey baby boy lying sound asleep
They say a child like you's one of a kind (God will guide us)
We dream of life playing in the sun
So please don't ever be afraid to shine

Cause only heaven knows what to make of these changing times
Before tonight let's just leave it all behind
I know this world is so cold but don't let teardrops change your mind
So for tonight let's just leave it all behind

I suggest you pick this album up this Tuesday if you haven't purchased it on iTunes already.

I wonder what tomorrow will bring..

10 October 2008

Yeah, I'm liberal

but that doesn't excuse the reasoning behind what some of these people are saying. I present to you.. ignorance at it's best:

It is a two-sided coin and I'm sure if you were on the streets of LA or NYC you'd get the same shit from them, but damn. The name "Obama"?! Forreal?! Terrorism IS the new Communism.

Big up to Jot Jot for the video.

09 October 2008


I'm finally done with everything for today- time for a g'damn drink.

Resident Media Presents...

Baltic Room every Thursday

Rotating Dj's each week including Nostalgia B, Four Color Zack, Hyro, Spinja, and many more!

RnB, New Jack, & Party Anthems from the Late 80's to the Mid 90's
Come down and rock out with your socks in your shoes!

No Cover - 21+ - 10pm to 2am

It's so cold

We are hitting some extremes this year regarding weather, aren't we?


Anywho, lately I've been having random shivers. It's not because I'm necessarily cold (I've done it plenty of times running hot) and I'm not doing any drugs. If I were to guess the cause I'd say it's because there's been a huge shift in my nutritional habits and the fact that I'm not eating as much.

Blech. More on this later because I'm going on my lunch break... [/irony]

08 October 2008


Today's official CrossFit WOD was a new 'Hero' workout. It's never a good thing to see these because they're made in honor of a fallen (military, LEO, firefighter) CrossFitter. Rest in peace Ryan.

5 rds for time:
7 muscle-ups
21 burpees


As usual with new workouts (and especially WODs containing muscle-ups) I came out of the gate way too quickly. My first set of muscle-ups were completely unbroken and each one came down to full extension false-grip. The remainder of my muscle ups completed that full ROM, but I had broken the 7 into smaller sets of 2-3. I forgot how much I make my clients do burpees and how much I don't. I need to get back into the game. I'll see the workout again.


If you haven't heard, Chris Ebert- a dear friend and former coach of mine, passed away this last weekend. I'll have a post about him and how he affected my life soon. I also have a workout created in his honor. Check Foundation CrossFit for details.

AB's Playlist 08OCT08

Here's what I'm currently listening to:

Daykeeper (feat. Musinah) // Foreign Exchange
Glow (feat. Elzhi and Royce Da 5'9") // Jake One
Jocking Jay // Jay-Z
Royal Flush Freestyle (feat. Canibus and Elzhi) // Royce Da 5'9"
U.M.C. (feat. Pharrell) // Common
Love Lockdown (Remix) // Apathy
Are You Ready? // Murs and 9th Wonder
It's Over (feat. KanYe West) // John Legend
The Sweetest Thing // Lauryn Hill
The Matrix (feat. DJ Premiere, Pharoah Monche and Sean Price) // Black Milk
Dig // Miguel
Feels So Good // Dwele
Broken AnJel // K. Slack
Glow (feat. Elzhi and Royce Da 5'9") // Jake One
Kissin' the Curb (feat. Bishop Lamont and Busta Rhymes) // Jake One
No Other Love (feat. Estelle) // John Legend
Come Over // Estelle
Warden (Love Lockdown RMX) // Tonedeff
What It Is (feat. KanYe West) // Sofia Fresh
Yesterday // U.N.I.
Only Human // Zo! and Tigallo
My Lady // Chico and the Man
The Warmth // Incubus
Gettin Up // Q-Tip
Super(natural) // Miguel


A new event was added to the calendar (check the sidebar to the right):

The 2k Bounce Tour w/ Q-Tip and The Cool Kids will be at Showbox SoDo on November 11th.

Tickets go on sale this saturday at 10am.

Yay for haircuts

and yay for selling personal training! I forgot how much this stuff pays!

and my services are always for sale (;


"There's two kinds of blues: the kind when you want something you've never had at all, and the kind where you wish you still had something you've lost."

(jacked from Gabriel.)

07 October 2008

Heroes s03e04 review

This week's episode "I Am Become Death" was a decently good. Then again, it's the only episode I've watched in full. I still haven't watched the entire 2-hour season premiere, nor the first half of the second and third episodes. Season 3 is definitely already better than Season 2- it's moving much faster with a better sense of purpose. I don't know if they have a proper story. It seems as if they're re-hashing S1's storyline, although different players are involved.*

I'ma do like AICN and do a bullet-point review (SPOILERS! BEWARE!):
  • Peter takes Peter four years into the future where Future Peter explains that anyone can have powers. Folk in business suits on the street are seen flying. Future Peter also shows our Peter a newspaper headline of a powered person causing an massive earthquake disaster. Folk in the future aren't as responsible as present Peter thinks
  • Future Peter shows our Peter some graf on a building and tells him that to save them from this future that our Pete needs Sylar's power. Suddenly Future P is shot dead by Future Claire (with power-blocking Haitian in hand). Since Peter is Rocky's son, he using his agility to jog away and dodge bullets! Looks like the Haitian, Claire, Knox and Daphne are all in league now as they stand over a dead Future Peter. Present Peter runs to Isaac's Mohinder's pad to find Sylar. Mohinder's all fucked up, explaining his formula was wrong and it's left him all emo and mutated. He doesn't want to tell Peter where he is, but alas! Peter has the mind-reading ability and hears Mohinder say "Costa Verde" in his head. Peter transports. In another piece of bad writing we see that Daphne is Matt's wife and Molly's new mommy.
  • Hey! It's the Bennet house- but wait for it! It now belongs to a Daddy Sylar?! Peter is greeting by a youngster named Noah. He runs to his dad who is making pancakes or waffles or something delicious. A confused Peter talks with Sylar in the other room. Sylar, now wanting to be called Gabriel, says that he understands that his power will always have "the hunger" and it'll make Peter a killer. He also reveals that they are brothers. The only thing stopping Sylar is his son (and maybe a wife we haven't seen?). Pete says he wants it (pause) and Gabe says all he has to do is fix his watch to understand his power of 'intuitive aptitude' Anywho, Claire's squad shows up and a fight ensues. Peter knocks Claire on her ass and then he and Daphne fight. Knox threatens Gabriel, but Gabriel doesn't fear. Knox uses Noah's fear and uses throws Gabriel to harm his child. As Noah's lifeless body sits in Gabriel's lap he becomes unstable (see: Radioactive Peter via S1) and blows up.
  • President Nathan Patrelli and first lady Tracy (forreal?) announce the tragedy of Costa Verde. Our Peter wakes up in the same room as the dead Future Peter with Claire and the Haitian. Future Claire is very angry and Matrix-esque starts cutting Peter with a scalpel before being stopped by her pops the president. Nathan makes everyone leave and he starts loosening up Peter's constraints. He starts talking to his younger bro when Peter interrupts and, in a very Sylar-like fashion, states how Nathan thinks and works. The hunger is now in Peter. Peter slams his brother into the wall and starts cutting his older brother's head. Before the ritual is completed, Peter realizes what he's doing and stops but it's too late- his brother is dead. Pete teleports back to Sylar's room at Level 5 present day and Sylar can tell Peter he has the hunger.
  • Ando and Hiro are also being held by the company. After some bonding and an attempt to escape, the Haitian brings the two before Mama Petrelli. She explains that the two formulas put together can give anyone powers (smell the connection?). The new boss of the Company also says that Hiro can right this wrong by bringing someone back.
  • That someone is Takezo Kensei aka Adam Monroe. OHSHITSON!
Next week's episode will be entitled "Angels and Monsters" and deals with Claire wanting to fight villains, one being a new character who apparently can cast black holes. I want Elle back in the episodes! Mmm.

You can watch this episode or any of the past episodes of this season by clicking here!

*Both Peter and Matt see the future and it's apocalypse (Isaac and Hiro from S1). Nathan is president, Tracy/Niki his lover (S1). There are more parallels, but they're escaping me right now.

The brothers Petrelli + Sylar/Gabriel feels like a cop-out

Common // "U.M.C. (feat. Pharrell)" video

Forgot to post this up when I first saw it the other day. Makes the backstage pass at the "Seeing the Invincible Sounds of Summer" tour make sense. Big up to Skateboard Robot P.

Jacked from KanYe

The Omnivore's Hundred

swiped from Shannon!

The Omnivore's Hundred

Below is a list of 100 things that http://www.verygoodtaste.co.uk/ thinks every good omnivore should have tried at least once in their life. The list includes fine food, strange food, everyday food and even some pretty bad food - but a good omnivore should really try it all. Don’t worry if you haven’t, mind you; neither have I, though I’ll be sure to work on it. Don’t worry if you don’t recognize everything in the hundred, either; Live Search has the answers.
Here’s what you do:

1) Copy this list into your blog or journal, including these instructions.
2) Bold all the items you’ve eaten.
3) Cross out any items that you would never consider eating.

Andrew's Omnivore’s Hundred:

1. Venison
2. Nettle tea
3. Huevos rancheros
4. Steak tartare
5. Crocodile (I see you Shannon!)
6. Black pudding
7. Cheese fondue
8. Carp
9. Borscht
10. Baba ghanoush
11. Calamari
12. Pho
13. PB&J sandwich
14. Aloo gobi
15. Hot dog from a street cart
16. Epoisses
17. Black truffle
18. Fruit wine made from something other than grapes
19. Steamed pork buns
20. Pistachio ice cream
21. Heirloom tomatoes
22. Fresh wild berries
23. Foie gras
24. Rice and beans
25. Brawn, or head cheese
26. Raw Scotch Bonnet pepper
27. Dulce de leche
28. Oysters
29. Baklava
30. Bagna cauda
31. Wasabi peas
32. Clam chowder in a sourdough bowl
33. Salted lassi
34. Sauerkraut
35. Root beer float
36. Cognac with a fat cigar
37. Clotted cream tea
38. Vodka jelly/Jell-O
39. Gumbo
40. Oxtail
41. Curried goat
42. Whole insects
43. Phaal
44. Goat’s milk
45. Malt whisky from a bottle worth £60/$120 or more
46. Fugu
47. Chicken tikka masala
48. Eel
49. Krispy Kreme original glazed doughnut
50. Sea urchin
51. Prickly pear
52. Umeboshi
53. Abalone
54. Paneer
55. McDonald’s Big Mac Meal
56. Spaetzle
57. Dirty gin martini
58. Beer above 8% ABV
59. Poutine
60. Carob chips
61. S’mores
62. Sweetbreads
63. Kaolin
64. Currywurst
65. Durian
66. Frogs’ legs
67. Beignets, churros, elephant ears or funnel cake
68. Haggis
69. Fried plantain
70. Chitterlings, or andouillette
71. Gazpacho
72. Caviar and blini
73. Louche absinthe
74. Gjetost, or brunost
75. Roadkill
76. Baijiu
77. Hostess Fruit Pie
78. Snail
79. Lapsang souchong
80. Bellini
81. Tom yum
82. Eggs Benedict
83. Pocky
84. Tasting menu at a three-Michelin-star restaurant
85. Kobe beef
86. Hare
87. Goulash
88. Flowers
89. Horse
90. Criollo chocolate
91. Spam
92. Soft shell crab
93. Rose harissa
94. Catfish
95. Mole poblano
96. Bagel and lox
97. Lobster Thermidor
98. Polenta
99. Jamaican Blue Mountain coffee
100. Snake

I have tried 53 of the 100 listed.


I need business cards PRONTO!

"The Warmth" // Incubus

I'd like to close my eyes and go numb
but there's a cold wind coming from
the top of the highest high-rise today

It's not a breeze 'cause it blows hard
Yes, and it wants me to discard
the humanity I know- watch the warmth blow away

So don't let the world bring you down
Not everyone here is that fucked up and cold
Remember why you came and while you're alive
experience the warmth before you grow old

Do you think I should adhere
to that pressing new frontier
and leave in my wake a trail of fear?

Or should I hold my head up high
and throw a wrench in spokes by
leaving the air behind me clear?

Don't let the world get you down
Not everyone here is that fucked up and cold
Remember why you came and while you're alive
Experience the warmth
before you grow old

06 October 2008

Today's Daily Om

courtesy Nicole Diva


October 6, 2008
In All Kinds Of Weather
Being Happy For Friends

When we are close friends with someone, we intuitively know when they need a hug, a helping hand, or a sympathetic ear. Likewise, when we are going through bleak periods in our lives, we count on friends to support us through loss, illness, and other setbacks, both big and small. And while part of being a good friend means being there when the other person needs us, it is just as important to be there for our friends so we can share in their joyous celebrations and triumphs.

After all, who else would our friends want to celebrate their promotions, graduations, marriages, and good news with than their loved ones and good friends. Yet depending on what is happening in our lives, it can sometimes be difficult to be there for our friends during the good times. We can become so busy with our own lives that we forget to make time. Or, we may be so focused on our own problems that we may not feel like celebrating with our friends. We may even take their joyful moments for granted, assuming that as long as we're there for our friends during the bad times that we are doing our jobs. Yet part of being a true friend means also being there during the good times. Success and happiness can feel empty without someone to share them with, and who better to join in our victory dances than our good friends.

Taking the time from our busy lives to honor our friends' happy moments is a wonderful way to show them that they matter. And in many ways, by wanting you around during their happy occasions, your friends are also honoring you. After all, it is the people we cherish that we want around us to sing at our birthdays, visit our newborn babies, and pop open that bottle of champagne with when we reach a milestone moment. The next time a friend wants you to be there to celebrate with them, remember to feel honored that they thought of asking you. Together, you can celebrate their happiness and your rich friendship.

03 October 2008

Damn 'Ye.. Great choices!

If you don't regularly check out KanYe-to-the's blog, you NEED to. When he doesn't post about things you'll never be able to buy, he'll post up a profile and plenty of pictures of women you'll never meet/date/smash/marry.

In the past three days he's been on a roll with women I think are incredibly sexy:

Alicia Keys, musician & actress

Maggie Q., model & actress

Tricia Helfer, model & actress

Click the dates for info and more pictures.

Wall Street (feat. June the Great) // Royce Da 5'9"

"I'm so hot I feel like the son of Satan/
I'm so hot I feel like the Sun is hatin'/
Your bitch is [heavy breathing]/
breathin' like, a hundred H's
I am the reason for your undertaking."

- Royce Da 5'9"

Nickel-Nine sounds hungry again! If you haven't done so get his new mixtape The Bar Exam 2 from HipHopDX

download: Royce Da 5'9" - The Bar Exam 2

SW Gear

I'm not much of a gear head, but I love seeing extremely dope things.

For those that don't know me, I'm a huge STAR WARS geek. I love it. The Original Trilogy holds a special place in my heart and mean a lot to me. I'm sure I'll make some STAR WARS-related posts in the future. In the meantime...

Hypebeast posted a Nike SB will be releasing a "Boba Fett" dunk high with their 2008 October Collection. The colorway is spot-on and looks damn cool. I HAVE to find these. This would be the perfect compliment to Marc Ecko's limited edition Boba Fett Hoodie that was released last year:

Speaking of which, Ecko just released another collectable hoodie, this time for the Stormtroopers:

I would totally rock that for Halloween. I'd be a Stormtrooper if I could find the right costume.

Also, these shirts are still being sold overseas. Damn I need a job.

02 October 2008


"Little Linda"

10-9-8-7-6-5-4-3-2-1 rep rounds, for time:
deadlift, 115 lbs
bench press, 95 lbs
hang power clean, 75 lbs


Didn't do a warm-up and this WOD felt like one*. The deadlift, bench and clean were 80%, 65% and 50% of my bodyweight, respectively. I really need to do this as Rx'ed because according to my records it took about 40 minutes @ 140 lbs back in November of 2007. I'm 5 lbs heavier (and am hoping that it's all muscle) but my performance has definitely increased within the past year. I have set many personal records and broke all of them. Next year I'm going to set records CrossFitters across the world will want to break. Believe that.

*I should've done the workout that I made my clients do today. That shit looked brutal.

"It's Over (feat. Kanye West)" // John Legend

"In the back of my mind I question why I keep calling/
I guess I'm just used to getting my way- I'm spoiled"

- John Legend

Why doesn't this ever happen to me? Oh wait... nevermind.

I am. Are you?

Please take the time to watch this entire video.

"You can literally register to vote while you're pooping, if you have a laptop." and "... Rampant, like herpes... for positive." - Sarah Silverman

"You're obviously smart enough to play Scrabble on this thing. Or poker or whatever you're doing. Or porn. Or- it's none of my business." - Helen Degeneres

Also a quick note from Hyphen (whom I also swiped the video from):

Washington State people: like they mentioned in this video, some states, including ours, end voter registration on the 4th. THAT’S SATURDAY.


This election (like all others) is very important. Yours, mines and the next [wo]man's future depends on it.

Get familiar with the candidates and their stances on the issues here!

OR here!

01 October 2008


Choose your order of rds, for time:

800m run
24 kb swings, 1.5 pd
42 pullups

1000m row
24 deadlifts, 135 lbs
42 box jumps

100 double unders
24 db cleans, 30 lbs
42 pushups

I did C-B-A in 22:06

I'd like to try it again maybe in A-B-C order. My shoulders were tired early because of the double unders, cleans, pushups and rowing. Everything else was fairly normal, although ending with that many pullups always suck (even with the butterfly kip). Still fun, regardless. The WOD could probably go further, including two more MWG combination rounds.