and again!

I saw these two dudes at a show at Nectar. Fucking ridiculous.


Exile and Dj Day at the Rooms of Red Bull from joao costa on Vimeo.


Yup.

Episode I: The Phantom Menace

Jodo brought this shit to my attention.

Part 1


Part 2


Part 3


Part 4


Part 5


Part 6


^ THE TRUTH LIES HERE

Part 7


Unfortunately, this is my favorite prequel ONLY because of the "Duel of the Fates"- Obi-Wan and Qui-Gon vs. Darth Maul. It is the mindless action, but it's THE ONLY DAMN THING WORTH ANYTHING.

Oh, Lucas... how the mighty have fallen.

28DEC2009

front squats 5-5-5
press 5-5-5
max pullups, x3

90kg
52kg
15, 8, 7

Midline wasn't as sturdy as it should've been during presses. Pullups sucked- arms just gave out.

Back home

Althought it was cold, yesterday and today was nice, clear and sunny! Beautiful day. Probably one of the few reasons I ever miss this place.


- via iPhone

07DEC2009

1900 @ FoundationCF

"12 Days of CrossFit"

for time:
1 100 yard sprint
2 bear crawls, 50 ft
3 second handstand
4 clean & jerks, 35lbs/40lbs
5 dive bomber pushups
6 knees-to-elbows
7 kb swings, 20/24kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

35:58

Pretty difficult because it was cold as shit outside. 25 degrees F or so. Lungs were burning. Abs still don't work as well as I like them to.

Christmas List 2009

Two things:

A.

B.

December 1st

Rest = 8 hours

Nutrition

1100: 4 eggs (scrambled), 5 slices bacon, 1/2 cup greek yogurt

1500: 1 kona bar (i'll edit later when i find the wrapper at the gym)

1600: a fuji apple

2100: Qdoba - a chicken burrito (tortilla, 1.5oz rice, 1oz black beans, 2oz chicken, 1oz pico de gallo, 1oz cheese)

WOD

19:15 @ FoundationCF

20 pullups / 1 double-under
19 pu / 2 du
18 pu / 3 du
17 pu / 4 du
16 pu / 5 du
15 pu / 6 du
14 pu / 7 du
13 pu / 8 du
12 pu / 9 du
11 pu / 10 du
10 pu / 11 du
9 pu / 12 du
8 pu / 13 du
7 pu / 14 du
6 pu / 15 du
5 pu / 16 du
4 pu / 17 du
3 pu / 18 du
2 pu / 19 du
1 pu / 20 du

36:00

I suck. Completely lost my ability to do multiple sets of pullups. Double-unders were fine, no problem whatsoever.

No ripped callus, but I do have a blister now.

Friday 27NOV2009

1930 @ FoundationCF

"CINDY"

18 rds + 5, 10, 8

my pr is still 26 rds, but that's when i was working out regularly. (Chris) Irvine from XploreCF came by today. solid athlete. and Cedric is on the come up, especially after getting his kip.

Saturday 21NOV2009

~ 1300 @ CFBellevue for CrossFit 101 w/ Coach Glassman

tabata v-ups
tabata toes 2 bar
tabata abmat situps
tabata leg levers

move immediately to the next exercise. score = total reps.

372

this one hurt. none of my anterior chain wanted to work after the first interval of the t2b. how shitty. everyone was walking bent afterwards. minor rhabdo methinks. couldn't stand until yesterday the 26th.

Thursday 12NOV2009

for time:
21 "healthlifts", 100kg
42 wall ball shots, 20lbs
15 "healthlifts", 100kg
30 wall ball shots, 20lbs
9 "healthlifts", 100kg
18 wall ball shots, 20kg

14:07

Woo. Wall ball = one of my goats.

Clean food, open air and the company of friends and loved ones was a far better medicine both then and now.

Tuesday 10NOV2009

"In Honor of Cory"
for time:
21 squat cleans, 60kg
42 clapping pushups
15 squat cleans, 60kg
30 clapping pushups
9 squat cleans, 60kg
18 clapping pushups

14:45

Did tabata superman holds beforehand. Probably not the best idea having to do this pre-WOD. Back started hurting while doing the front squat portion of the clean.

Saturday 07NOV2009

"CrossFit Total"

790

BS 285lbs, SP 145lbs, DL 360lbs

At Lynnwood CrossFit. Did alright for not preparing. Upset I didn't because some people there were WHACK. Great job to Mike and Max for their first CFT and setting PRs!

Wednesday 04NOV2009

"DIANE"
21-15-9 reps for time:
deadlift, 103kg
handstand pushups

6:27

Rx'ed. Had to go light last time. Did pretty well seeing as I haven't been consistent. I'm sure my form was ugly by the end. My PR still stands at 5:00.

Wednesday 28OCT2009

backsquat 5-5-5
press 5-5-5

105kg
60kg

Sunday 25OCT2009

Did this one at CrossFit Seattle with Jesse of Lynnwood CrossFit. We were there for a Brain-Voice seminar.

5 rds for max reps:
front squat, 196lbs
db floor press, 70lbs

34/36

(12/12, 6/6, 5/7, 6/7, 5/4)

Wow.

Thursday 22OCT2009

Tony's BDAY

AMRAP 30min:

30 box jumps, 24"

30 kbs, 16kg

30 burpees

4 rds + 30, 30, 19

Only pushed myself because Tony had the lead for a while. Good stuff. Snot bubble towards the end. Nasty.

Friday 17OCT2009

5 rds for time:
15 clean & jerks, 20kg
30 clapping pushups
45 box jumps, 45"

38:59

Sandbagged a lot. Need to get on a proper plan because my muscular stamina and strength has decreased significantly. If I was up to par on my shit, I'd probably be able to do this in half the time.

Tuesday 06OCT2009

Press 5-5-5-5-5

44kg

Definitely could've gone heavier, buy played this safe! Want to rebuild my foundation properly.

Monday, 05OCT2009

"DIANE"

5:03

Modified weight down to 80kg (176lbs). Did full HSPU.

The Truth

Ignorance is bliss.

WOD 2009 0916

Last time I worked out was on my birthday. The only workouts I've been doing since are pint glass/shot glass bicep curls to my mouth.

0930 @ Urban CrossFit:

for time:

100' walking lunge

21 pullups

21 situps

100' walking lunge

18 pullups

18 situps

100' walking lunge

15 pullups

15 situps

100' walking lunge

12 pullups

12 situps

100' walking lunge

9 pullups

9 situps

100' walking lunge

6 pullups

6 situps

13:56

I must commit to consistency.

Attitude.

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, the education, the money, than circumstances, than failure, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company... a church... a home. The remarkable thing is we have a choice everyday regarding the attitude we will embrace for that day. We cannot change our past... we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% of how I react to it. And so it is with you... we are in charge of our Attitudes.”

- Charles R. Swindoll

American Writer and Clergyman, b.1934

The fighting is never worth it

The Foreign Exchange feat. Muhsinah - "House Of Cards" from The Foreign Exchange on Vimeo.

Leave It All Behind is already a personal classic. The Foreign Exchange will be here in Seattle September 15th @ Nectar Lounge.

I say 'tabula rasa' too much

In 20 days I will be 24. I am also desperately trying to get back on track in my own physical activities and eating the way I want to eat (paleo). I've been making a lot of excuses for myself- it's a slippery road and it's root is me. More specifically it's my laziness. I want to be better because I know I am completely capable of doing it. When I was in the prime (CrossFit 4x/week, one "sport" day, 85%-90% paleo nutrition) I felt amazing. I want to be there again.

I'm going to be there again.

WOD 2009 0811

@ Urban CrossFit

AMRAP in 12 min:

5 deadlift, 90kg

6 ring dips

7 box jumps, 30"

8 rds + 4 deadlifts

WOD 2009 0803

5 rds for time:

20 mbc, 20#

30 pushups

40 situps

50 squats

34:42

Why was this WOD so long?!

WOD 2009 0728

for time:

400m walking lunge

9:23

Did this barefoot at Bobby Morris Playfield at noon. It was HOT.

WOD 20090724

b2b tabata squats

17

Foundation CrossFit: B2B Tataba Squats from ABueno on Vimeo.

30JUL09

AB does b2b tabata squats.

WOD 20090721

for time:

1 mile run

200 kbs, 16kg

1 mile run

32:34

for time:

50m broad jump burpee

31 sec

Slow motion

better than no motion [/ComYe]

Things are going okay. I have some really great things ahead of me, but at the same time I have a bunch of things to take care of beforehand.

Once this ball starts rolling, I feel like I'll be genuinely happy for the first time in a long time.

----

and late post (I actually have a bigger dedication still in drafts)

Rest In Peace Michael Jackson

Weddings are so serious

They're joyous and happy times, but its all so serious

I didn't know Minnesota got down like that.

Hella cute.

AHH

Why does picture get me!

It's not just the dunks. Damn you Nike.

Maybe?

Check out the
Nike Trainer 1 iD Training Shoe
I designed at NIKEiD.com

WOD: 2100 @ home

for time:

100 burpees

10:41

In the garage which was a perfect height for using the 6"-overhead-burpee-standard. Came out of the gate waaay too fast and suffered from it after #40.

Long day and it didn't really end on a good note whatsoever. The lady just made a delicious pork stir fry tho.

"I want things to go my way/ but lately a lot of shit been going sideways..."

"I DESERVE THIS SHIT"

"Cuz I was staying home/ when they was having fun..."

DO NOT ANSWER

http://www.att.com/gen/press-room?pid=6045

Avoid this scam like the plague!

Guess what I just scored?!

One of these bad boys off of craigslist (unfortunately it's NOT the pink one). Less than a year old, $80 and only used indoors. Included was a funnel and a pretty nice OXO container filled with 30lbs of shot.

These kettlebells are pretty much amazing because they are:

• near-regulation "russian" kettlebell size
• big handled- will increase grip strength
• adjustable - weighs about 8lbs empty but can go as heavy as 50lbs or so
• because the weight inside is free moving, executing technique will teach the user if they are moving in the proper movement planes
• it's shiny
• it's AMERICAN MADE. fuck yeah.

Besides, it looks badass.

SCADOOSH!

WOD: 1900 @ Foundation CrossFit

Press 1-1-1-1-1-1-1

4 rds for time:

400m run

50 squats

60kg, 10:55

The run we have here at FCF is shorter than a real 400m.

Two upcoming movies

That I really want to see and each started off with a short film

9

District 9

Printer music

HP - invent from Tom and Matt on Vimeo.

Sleep: 5.5 hours

WOD: 0830 @ Foundation CrossFit

21-18-15-12-9-6-3 reps for time:

front squat, 40kg

sit ups

9:25

This was HQ's WOD, but instead of the prescribed 185lbs I went lighter to make sure I don't hate strength conditioning again. Worked out with Sheena (9:49, 25kg) and we both could've went up in weight, but oh well. I'll try again later.

TIME FOR SOME EGGS!

**** EDIT! ****

I also worked out with Marc M. during the 1200 class.

5 rds for time:

20 OH KB walking lunge, 16kg

30 KB swings, 16kg

11:40

Nutrition:

All I'm trying to do is eat. I need to calories to put on some weight because I'm too skinny (my health is shit). Food will be cleaned up within a week.

0540: Starbucks - 12oz white chocolate mocha

0915: 3 scrambled eggs (thank yoou)

0930: Starbucks - 12oz chai latte

1100: 3 macadamia nuts

1330: 27oz whole milk

1530: Home Depot - polish dog w/ ketchup, mustard, lot of relish

1700: Healeo - 16oz "Acai-oxidant"

2100: Qdoba - chips and queso

WOD: 2000 @ Foundation CrossFit

20-16-12 reps for form:

back squat, 60kg

kb swing, 24kg

Shitty, but I've got to walk the walk again. Here we go!

Ong Bak 2

WOD 26JUN09

6pm @ King CrossFit

amrap in 20 min:

5 thrusters, 115lbs

7 hang power cleans, 115lbs

10 sdhp, 115lbs

5 rds + 5, 7, 7

The WOD rx'ed is 95lbs, but I did this with Marc, Winnie, Andrew V. and Paolo and we didn't have enough bumpers so I jumped up. According to the comments it looks like 11 rds is good goal. My back was the first thing to feel this and then my neck (SCM's) went out. Hard shit man. I can definitely tell that my strength and conditioning has suffered greatly from taking this long ass break.

Time to get to it (yet again). I'm going to start working out with the 5:30pm class.

Yikes

I definitely need to get ME back into training. Pronto.

My sleep is suffering because I'm getting anxious sleeping again. I need to physically be tired to rest, but I'm lazy and running the gym is keeping me too busy. I'm also waay to unmotivated to workout on my own. Boo.

GET ME A TRAINER!

John Hodgeman on President Obama

[pause]

See more funny videos and funny pictures at CollegeHumor.

"Appreciate your struggles, bask in your victories and learn from your defeats."

Nick Hawkes

I am bad

at sleeping.

That is all.

Sorry Vitamin D

SEATOWN.

Finally!

So I finally got a workout in!

1430 @ King CrossFit

Ron and I worked up on some full squat cleans from the ground

5 reps @ 135lbs

5 @ 155lbs

5 @ 165lbs

3 @ 185lbs, then 2 more reps

I need to work on not pulling with my arms until I'm completely standing. Captured some video and will upload it this week. Afterwards, we did a metcon: In this WOD Person A would row 250m and Person B would do wall ball shots until Person A was done. Record the wall ball reps and switch, continue until finished.

250m row

300 wall ball shots

22:58

The aftermath:

Ahaha how true.

Ooh sexy

Mmhmm.

I want these. Now.

Kno did it again!

Ketchup!

25MAY09

"JT"

19:39. My PR is 10:17. After the initial set of HSPU, everything went to shit.

28MAY09

Nutrition:

1000: 1 pint milk

1400: 2 graham crackers (!)

1730: Rancho Bravo - 3 chicken tacos, 1 beef tongue taco

2200: Chipotle - 1 chicken bowl (chicken, rice, black beans, pico de gallo, cheese)

WOD:

Backsquat 5 reps @ 20kg, 60kg, 100kg, 112kg (5th rep fail)

Been too long without a strength workout. Last time I backsquatted was 29APR09. Everything with the gym prompted me to spend all this time doing paperwork and setting up the new box and I lost time with working out. Oh well, I have the whole summer (+ the rest of my life) to get stronger.

Apparently R2-D2 makes a cameo in the new Star Trek movie

Watch My Favorite Movie (Star Trek vs. Star Wars) on CollegeHumor

I've made the jump

NOOOOOOOO! [/Vader]

I still love you PC.. the business partner made me do it.

You have a 2.53 GHz (Late 2008) MBP Unibody 15"

Excuse me..

.. I'm getting really fcuking tired and discouraged with all of this right now.

Teasy Weezey

Open by the third week of May? Papers need to process quicker!

Tweet Genius

I love Boy Genius Report. The site is one of my favorite tech sites.

They created their own BlackBerry Twitter app, appropriately titled Tweet Genius. Check it out:

Had to post this..

Because it's funny and there's a lot of truth to it:

WHY THRUSTERS SUCK

This is crossposted from the IGx..."overflowing with foul-mouthed ignorance."

Thruster's Suck

I've edited it a bit.

Thrusters look great on paper. They deliver a serious punch to the CV system. Take a step back and you see the thruster for what it is: A bastardized low-skill compromise made up for trainees with training ADD. They do a great job to "mess you up" but, fuck, what's the purpose of it, really, because running sprints will fuck you up harder and faster, especially hill sprints.

Even if the weather is terrible, there are better options.

It's a ugly combination of front squat and push press and in most videos of the thruster, you see a whole lot of undesirable things happening. Add that in with a certain type of trainee's zest for doing something all-out without first acquiring the mastery, and you'll start to see why it's a junk movement, and not really a front squat + push press.

Let's start with the squat portion...it's not a front squat because you rack a front squat. Most thrusters have you doing some kind of squat with the bar being held at the shoulder level, but not racked. Given the somewhat high velocity of the thruster movement, this is a lot of unnecessary, and, dare I say it, stupid stress on the wrist, which isn't quite that robust of a joint. While this might not be an issue with PVC, or a lighter bar, eventually most folks doing this as a metabolic conditioning movement will put enough slop into it to do something nasty to their wrists. Let's also talk about rebounding out of the squat for a newer trainee...not a good idea. Some experienced olympic lifter types have adapted to this, but the newbie hasn't.

Now the overhead portion has a similar issue...you are essentially transfering forces from the ground, up through your legs and core, and then overhead...except it's not the core that's taking the brunt, it's the wrist. Pavel talks about leakage...even in the best videos of thrusters, you'll see leakage through the wrists. And shoulders. What happens when you rebound with the bar held in your hands, it jams your shoulders down.

Using dbs or kbs makes the movement more palatable since many of these issues are eliminated.

Overall there are better ways to get this response.

Now, the combination movement of front squat + push press isn't a bad strength movement combination and many have pointed out that it has it's use. That's not what I'm talking about here. I'm talking about doing it hard and fast with bad form. That's no way to develop virtuosity.

And, because it's funny:

Sunday, day 14

Weight: ?

Sleep: 7 hours or so

Nutrition:

1200: 1 pint cream top chocolate milk

1430: 12oz chai tea

1600: some "veggie chips" from Costco

1700: 20oz mango-peach fruit blend smoothie

2000: Mongolian grill joint off of The Ave: beef, chicken, brocolli, carrot, spinach, lettuce, bean sprouts, tofu, pineapple, water chestnut, etc... teriyaki sauce + pineapple juice + sesame oil

2200: ice cream

WOD: uh oh again

Saturday, day 13

Weight: ?

Sleep: 7 hours

Nutrition:

1100: 1 pint milk

1230: 2 slices pepperoni pizza, 12oz coke

1800: 5oz chicken, 1 cup mashed potatoes, 1/2 cup corn

2000: 12 slices of pepperoni, sausage & extra cheese pizza

2200: Applebee's: 24oz Blue Moon, order of boneless "buffalo wings", order of mozarella sticks, some fries

WOD: rest

Friday, day 12

Weight: 132.8lbs

Sleep: 8 hours. Finally knocked out when I wanted to.

Nutrition:

1230: Kona Kitchen - 3/4 of a fried rice order (spam, green onions, bbq pork) + 1 scrambled egg + 1 egg sunny side up, 20oz coke, a side of fries

1330: Molly Moon* - 1 scoop vivace coffee ice cream + waffle cone.

1900: the rest of my friend rice

2200: movie theater popcorn + salt, some Junior Mints

0000: two 16oz Blue Moon

*I didn't know, but there's another location RIGHT next to the new Foundation CrossFit. Uh oh's.

WOD: uh oh

Summer 2009 Blockbusters!

We're going to have some great popcorn flicks these coming months!

Star Trek


Ohura + Spock?! Oops! Sorry, spoiler. I'm excited to see Abram's take on this verse. And as always STAR WARS > Star Trek. Always.

Terminator: Salvation

Terminator Salvation Trailer from divino on Vimeo.

Been wanting to see this part of the John Connor story since seeing my brother's theatrical bootleg on VHS back in the 90's. Yay cyborgs!

Transformers: Revenge of the Fallen

Transformer "Revenge of the Fallen" trailer #3 from Bay Films/Michael Bay Dot Com on Vimeo.

Dan hates Michael Bay. I like his films when my brain is shut off- they're just so fun. Yay robots!

Harry Potter and the Half-Blood Prince


I started memorizing the spells they use and saying them randomly. Watch out for my killing curse! Yay wizards!

Where the Wild Things Are

WHERE THE WILD THINGS ARE trailer in HD


Spike Jonze is taking the children's masterpiece and making a movie! OH SHIT! But really, I'm excited to finally see this in moving picture, even though I didn't particularly enjoy the original art from the book.

GI Joe: Rise of the Cobra

G.I. JOE trailer in HD


Fuck that subtitle, but damn. It's Crackdown: the Movie! Hahaha.. And it looks like some mindless fun.

Thursday, day 11

Weight: 132.8lbs

Sleep: 6 hours. Laid down but couldn't sleep until 0130 or so. Thinking too much again!

Nutrition:

0800: Panera - sausage, egg and cheese breakfast sandwich, 16oz coffee + 4 tbsp milk, 22oz milk

1200: 2oz jerky, 1/2 cup macadamia nuts

1400: Red Mango - medium original + mango + strawberries

1630: Great Northwest Soup Company - 1 cup beef minestrone, 1/2 BLT

1730: handful of macadamia nuts

2030: 8oz chicken + lemon, salt and pepper, 3oz asparagus, 1/2 cup mashed potatoes

2200: 1 pint milk, 1 peach, 3/4 large orange

WOD: rest

Allergies are officially in and KICKING my ass.

Day 10

Weight: Do I even want to know?

Sleep: 8 hours. Laid in bed around midnight, but couldn't sleep until 0330 in the morning. Thinking too much..

Nutrition:

1300: maybe 4 oz tuna + 3 tbsp mayo, 1 tuna melt (2 oz tuna + mayo, 2 oz cheddar, 2 pieces white bread)

1330: Sushiland - 6 pieces tamago, 6 pieces seared salmon, 1 piece of something, 2 piece salmon sushi

1400: Cold Stone - "Love It" sized cheesecake ice cream + strawberries

1500: 16oz coffee + 3tbsp milk + 2 packets sugar.

1800: 1 pint cream-top chocolate milk

2100: 2oz beef jerky, 3/4 cup macadamia nuts

2300: 8oz pepperonata

0000: 1 cup milk

WOD: 1630 @ Urban CrossFit

warm up = 1 rd CFWU, dynamic movements, backsquat 5 reps of 20kg, 60kg

Backsquat 110kg x 5 reps x 3 sets
Bench Press 60kg x 5 reps x 3 sets
Deadlift 100kg x 5 reps, 140kg x 5 reps, 142kg x 3 ugly reps, 100kg x 5 reps

Tuesday day 9

Weight: 131.4lbs - I'm not eating enough. It sucks being poor.

Sleep: 8.5 hours

Nutrition:

1300: maybe 4 oz tuna + 3 tbsp mayo, 1 tuna melt (2 oz tuna + mayo, 2 oz cheddar, 2 pieces white bread)

1930: Mori - 4oz teriyaki chicken, 1oz crab/cucumber salad, 1/3 of a green salad, 3 oz tempura vegetables (+ a little of shrimp), 4 oz rice, 1/2 medium orange

2100: 1 pint milk

WOD: rest

Monday, day 8

Weight: 134.6lbs

Sleep: 9 hours

Nutrition:

1200: 2oz cheddar cheese

1400: 6 mini Primal Meatloaf + 1 cup marinara.

2100: 1/3 of a quesadilla, 1/2 rack of ribs, 1/2 cup pineapple, 1/2 cup pineapple juice

2330: 1 pint milk

I made half the batch into muffin pans. Sweet stuff. Instead of 2 apples, I used one large one and 1 cup unsweetened applesauce. Should've made them into meatballs instead (pan-sear then bake). When they were done cooking, there was a lot of liquid left in the pans. So next time I know what I'll do.

WOD: 1600 @ Urban CrossFit

Backsquat 108kg x 5 reps x 3 sets
Press 56kg x 5 reps x 3 sets
Weighted Pullups, 7.5kg: 13-8-8

Backsquats went well. Felt sticky the last couple of reps each set, but I think it's the lack of experience on the last 3/4 of the lift with heavy weight. Assistance exercise is definitely in need. Presses went well and I didn't fail on any, but I guess my grip needs correcting. Weighted pullups went up well, but my hands, and more specifically, my finger joints felt crazy.

Dinosauceeeer-eer-ers

Oh. Shit.

intro


part 1


part 2


Thanks to Marco via Facebook

Sunday, day 7

Weight: 134.4lbs

Sleep: 8 hours +

Nutrition:

1100: a chocolate chip cookie

1200: 4 eggs + 2 oz cheddar + 1 tbsp bacon fat, 1.5 cups garlic sausage marinara, 1/2 cup pineapple + juice

1400: 1/2 cup pineapple + juice

1930: Qdoba - 1 chicken quesadilla, chips & pico de gallo, some raspberry iced tea

2230: 1 pint Honeymoon beer. I agree that the beer isn't shitty, but it's not good either.

WOD: 2100 @ home

1) Pick one body weight exercise - Push Ups (as an example)
2) Do 3 reps and rest 10 seconds then 3 more reps…repeat
3) When it becomes tough to do 3 reps, extend the rest time to 20 seconds
4) When it becomes to tough to get 3 reps, extend rest time to 30 seconds
5) Keep doing this exercise for 15 minutes straight. As soon as it gets tough to complete 3 reps add another 10 seconds to the rest time in between sets.

Tips: Make sure to avoid failure on all of your sets, but push yourself. By avoiding failure, you are limiting fatigue and you will get in more sets and reps in the 15 minute period.

5 rds of 5 reps + 10sec rest, then 36 rds of 3 reps + 10sec rest =
133 honest, perfect/good form pushups

Not looking forward to heavy weights tomorrow, my legs are so far gone from yesterday.

day 6

Weight: 137.2lbs

Sleep: 8 hours

Nutrition:

1200: 3 tbsp peanut butter, handful of almonds, 1 snack cheese (cheddar)

1230 - 1800: 20oz crackwater (Coca Cola)

1430: Literacy Laps - assorted fruits: mango, strawberries, canteloupe, grapes, a 20oz gatorade (haven't finished it yet), 2 oz jerky

1700: 8oz chicken breasts + 2tbsp olive oil + 2 cups marinara

2000: 2oz jerky, 1 pint milk + 2 scoops Bryer's vanilla

WOD: @ Cleveland High School playfield

4 rds for time:
400m run
50 squats

11:30

Never did this WOD before. Every 400m gets "heavier" and running form starts suffering. Great feeling in the legs though. This definitely coupled with the training I've been doing BLEW my legs up. They look thick (in a good way).

day 5

Weight: ?

Sleep: 8 hours or so

Nutrition:

1000: 2oz beef jerky

1200: 12oz coffee + 1tbsp sugar + plenty of milk, 1oz turkey jerky

1500-1630: 24oz milk, 3oz beef jerky, a couple of nuts

2000: Kona Kitchen - plate of fried rice + 2 sunnyside-up eggs

2115: a slice of cake (shit, frosted shit and strawberries)

2230 - 0130: 2 vodka + cranberry, gin & tonic, vodka redbull, shot of tequila

0200: "Swiss Dog" + extra ground beef

WOD: was supposed to, but too many people came in for their pictures

day 4

Weight: 135.3lbs

Sleep: 8 hours.

Nutrition:

1000: 1 pint raw milk, 4 eggs + 2 oz cheddar + 2 tbsp olive oil

1300: 1 pint raw milk

1330: 8tbsp peanut butter, handfuls of raw sunflower seeds

1500: half an orange, some nuts, some seeds

1930: 10oz chicken breasts + 2 tbsp olive oil + 2 cups marinara

2200: 1 pint raw milk

WOD: rest

Best I Ever Had (Acoustic)

from Drizzy!

Don't have the orignal? Now you do.

day 3

Weight: 133lbs

Sleep: 9 hours. Yes (again).

Nutrition:

1000: 1 pint raw milk

1200: 1oz beef jerky, 2 big ass strawberries

1500: Qdoba - chicken burrito

1800: 2oz beef jerky, 1 pint milk

2000: 1 pint raw milk

2100: pork pepperonata, 1 glass wine, 6 strawberries

2200: 3 bites of mashed potatoes- really funny story behind this too.

WOD: 1645 @ Urban CrossFit

warmup was 50 double unders, squat/hips stretch, 5 empty bar squats, 5 135lbs squats

Back Squat 5-5-5 @ 105kg first set, 107kg second and third
Bench Press 5-5-5 @ 60kg first set, 65 second and third
Deadlift 1 set of 5 @ 100kg, 1 rep @ 140kg, three-false starts @ 145kg

Felt good with the squats, but the last reps in each were a little tough probably due to being out of routine for so long. Bench press was EASY. Will have to find my 5-rep max so I can do that a little better, even though my arms were shaky throughout. Deadlift sucked because Craig suggested changing my start position. Need to start lifting my chest as oppossed to sitting lower and doing a heavy back extension.

Review: PCC Beef Jerky

As many of you know, my nutrition is based on the Paleo diet and one of the best snacks to have is jerky. The problem is that most commercial stuff contains so many extra shit and preservatives that the health benefit is muted. Because of this I'm going to attempt to find the best jerky around.

----

PCC Beef Jerky - Original


Where to buy: PCC Natural Markets
Cost: $5.99 for 4oz
Nutrition facts:
serving size 1oz
servings per container: 4
cal 90
total fat 1.5g
sodium 380mg
total CHO 7g, sugar 7g
protein 11g
Ingredients: beef, sugar, water, soy sauce, apple cider vinegar, salt, flavorings (wtf?), paprika, natural smoke flavor, citric acid

Tastes good, a nice balance of sweet and salty and some pieces aren't too chewy- just like I like it. It's moist and has a bit of sauce of left on some pieces, which I love. Says it's best if consumed within 3 days, which is good because then there isn't really any preservatives (some food products advertise no preservatives but can last for weeks on end). Made somewhere in Idaho.

Me likes! And now I need some more macadamia nuts!

Day 2

Weight: 133.8 lbs

Sleep: 6.5 hours.

Nutrition:

0800: 4 eggs + 2 tbsp olive oil + 2 oz cheddar cheese

0900: a pint of milk

1200: 8tbsp of peanut butter

1500: half of a large orange

2030: an obscene amount of strawberries

2100: two 4oz chicken breasts + 3tbsp olive oil + 2 cups tomato basil marinara

2200: a bunch more strawberries, 1 pint milk

Safeway is selling some mutated humungo strawberries that are ever so sweet. Someone dropped crack in the field mine were from.

Hulk crackberry on the left, my big head in the middle, a normal-sized strawberry on the right.

WOD: rest!

Get Right For Summer: Day 1

Weight: 133lbs

Sleep: 9 hours. Yes (again).

Nutrition:

1100: 1 pint milk, 1 orange, handful or sunflower seeds

1430: handful of sunflower seeds, 1 pint milk, 1oz beef jerky, 10 macadamia nuts, handful of dried cranberries

1730: 1 cup milk

1800-1900: 1 large braeburn apple, some jerky, various nuts

2130: two 5oz pork loin chops, 1 cup unsweetened applesauce, 1/2 cup broccoli

2230: 1 glass of wine

WOD: 1630 @ Urban CrossFit

CFWU x 2

Back Squat 5-5-5 @ 105kg
Press 5-5-5 @ 55kg
Weighted Pullups @ 5kg, 12-11-8

Squats were a little tough due to lack of mental self-confidence. Didn't finish the 5th rep in my first two sets of the press due to lack of form. Pullups felt fine.

LOG: 19APR09 - Keys to the new Joint!

Weight: 133.2lbs

Sleep: 8 hours. Yes.

Nutrition:

1730: 1 large braeburn apple

1830: 9oz tilapia fillet + onions + lemon + a bit of soy sauce, broccolli, rice

2030: Sunchips

2130: Qdoba - half of a chicken quesadilla, McDonald's (!) - a hot fudge sundae

What?! It's the day before the challenge and I wanted some carbs and sweets. Midnight and I'm straight until 0000 the 25th!

WOD: rest

Picked up the keys to the new location today. Oh yeah.

LOG: 18APR09

Weight: 140lbs. DAMN. This has to be wrong because I used a scale at CrossFit Seattle? Was it what I ate yesterday?

Sleep: 5 hours total, I think. Kept waking up randomly.

Nutrition:

1000: 3 eggs, toast with 2 tbsp white chocolate peanut butter, 8oz water

1230: 16oz coffee + 2tsbp sugar + 1oz milk

1330: Pho Cyclo - small bowl of flank and steak pho + 24oz water

1500: Cafe Vita - 12oz mocha

1700: 1 small apple

2100: Stanfords - HH mac & cheese, HH chicken tenderloins, fries

WOD: rest

LOG: 17APR09 - M's Game

Weight: 134.8lbs (after breakfast, wearing clothes)

Sleep: 6.5 hours

Nutrition:

0730: 1/3 of a pepperoni & sausage pizza, 1 large braeburn apple

1000: 16oz coffee + 4 tbsp whole milk

1300: xtra lrg Paleo Kit

1400: Panera -
1/2 turkey sandwich, 1/2 fuji chicke apple salad, 24oz Pepsi (boo!)

1600: 32oz water

1700 - 2200: Pyramid Alehouse, Safeco Field - four 16oz beers, garlic fries, kettlecorn

WOD: 1100 @ Greenwood Park

amrap in 15 min:
10 pullups
10 pushups
200m run

9 rds

Sprinted the last 80m in the last 10 seconds to finish it out.

Losing the magic

Interesting.



Very interesting.

LOG: 16APR09

Weight: 130.8lbs

Sleep: 6 hours. Couldn't get to sleep last night, thinking too much.

Nutrition:

0030: 2 oz Tillamook cheddar, 1 large orange

0730: 3 eggs + 1 oz Tillamook cheddar + 2 tbsp olive oil, 1 pint raw milk, 3 strawberries

1300: 1 pint raw milk

1330: 1 mug coffee + 3 tbsp half and half

1800: 1/2 cup macadamia nuts

2200: 1/2 of a pepperoni & sausage pizza, 1 pint raw milk

WOD: rest

Legs are so sore right now. My adductors too. Haven't felt like this in a while (=

LOG: 15APR09, Back Squats

Weight: 133.1lbs

Sleep: 8.5 hours

Nutrition:

1000: 4 eggs, scrambled + 2 tbsp olive oil, 10 strawberries

1230: 2 oz beef jerkey, 10 macadamia nuts, 1 oz dried cranberries, handful of raw sunflower seeds

1700: 1 pint raw milk, 1 oz dried cranberries, 2 oz beef jerky

2100: Taco del Mar - 1 FREE chicken taco, 1 mondito chicken burrito, 1 pint Blue Moon

WOD:

Back Squat 5-5-5 @ 225lbs

Great set. Felt strong thanks to Craig's advice and his "suck it up buttercup" attitude towards me. Back squat technique looks a little better. Last squats were in March, but I don't count that workout since it wasn't in a regular regimen. Here's my middle set:


Back to Backsquats from ABueno on Vimeo.

LOG: 14APR09

Weight: 132.4lbs

Sleep: 8 hours

Nutrition:

1100: 4 eggs, scrambled

1500: Panera - 8oz chicken noodle soup, 1/2 fuji apple chicken salad

1930: Northgate Taco Truck - 5 chicken burritos + radish, carrots, lime

WOD: rest

LOG: 13APR09

I renamed the label to be more fitting since I'm including way more than just my workouts.

Weight: 132.2lbs

Sleep: 7 hours + 2 hour naps

Nutrition:

1400: pb&j sandwich

2000: 10 mozarella ravioli + 1 cup marinara

2100: 1 pint milk

WOD: 1800

5 rds for time:
20 waiter's walking lunge, 16kg
30 kbs, 16kg

12:27 (PR)

Previous times were on 29DEC09 and 05FEB09, although the latter was the heavier version of the workout.

Wale x Colin Munroe

Wednesday, April 29th @ 8pm. Neumos and Obese Productions present the "Attention Deficit Tour" with Colin Muroe and Wale (featuring the Legendary Go-Go Band UCB).

Don't know either? Get familiar:

Colin Munroe - I Want Those Flashing Lights


Colin Munroe - I'm Fine (feat. Young Buck)


Colin Munroe - Will I Stay (feat. Wale)


Wale - W.A.L.E.D.A.N.C.E


Wale - Nike Boots


They both have some great mixtapes out online and both are great artists. Definitely a show to be present at if you like dope music. Tickets on sale now at: www.ticketswest.com, Rudy's Barbershops, Moe Bar, select QFCs [Buy Tickets Online].

"Hometown Glory" - Adele

It's been a nice couple of days- I got to catch up with some of my favorite people. Spent quality time with Shakira, Nicole Diva and Jeni, convincing two of them to get up on Twitter. Missed out on Janelle, but hopefully we'll meet up soon enough. Ah life and it's mysteries.

I've had Blue Moon to end each night for the past three nights.. Good times, it's about to be over though..

Hurmmm

Ran a workout yesterday and demonstrated a couple of things, but my biceps are SORE from all those pullups. Damn I'm weak right now.

Good news that I'm up to 130 lbs now- although I'm sure it's the high carbohydrate intake I've adopted the past two weeks. This coming Monday will be the start of Operation: Healthy Andrew. Six weeks of strength training to regain my CrossFit-ness, get my body back to where I like it, and a healthy weight.

The gym should be open, I should be back into my own place, and I should be focused once again with life!

Ooh the excitement..

Hail Yees.

I want this now... Sorry Flip HD!

Nicole Diva would say that this colorway matches me.

In July, you'll be able to buy the DXG-125V, which shoots 720p video using H.264 compression along with 3 MP still pics, for less than a C-note. Not only is the slab-shaped model cheap (its official price is $99.99 but you'll probably be able to find it for around $90), it's also waterproof, which means it's perfect for shooting action on the ski slopes, beach and while yachting. It comes in red, military olive and winter camouflage, and all come with a lanyard with a compass attached and run on a lithium-ion rechargeable battery. You'll have to buy an SD card to start recording.

Boo, no image stabilization. Still, $100? Consider it bought.

CHECK IT OUT!

Recreation

of one of the most classic jams ever:

Eminem's new single

"We Made You", the new single from Eminem, features an awesome depiction:

Not sleeping again..

I've been laying in bed for 2 hours now, trying to get some sleep, but I can't sleep. Ugh- I thought eveything was getting better and brighter for me, but here I am with another emo-esque post.

At least I can blog from my BlackBerry now thanks to Opera

FAIL WHALE.

btw, @TurboGeek.

Bumbershoot 2009 Sneak Peak Lineup

Sheryl Crow / Modest Mouse / Katy Perry / Michael Franti & Spearhead / De La Soul / Raphael Saadiq / Isobel Campbell & Mark Lanegan / The Long Winters / Sly & Robbie & the Taxi Gang / World Party / MSTRKRFT / Roy Ayers / Common Market / UH HUH HER / Dave Alvin and The Guilty Women / Eric Hutchinson / No Age / Matt & Kim / Dead Confederate / The Cave Singers / Swollen Members / Vieux Farka Touré / Lenka / Gang Gang Dance / Todd Snider / Holy F**k / DJ Spooky / Iglu & Hartly / Low vs Diamond / Sera Cahoone / Eleni Mandell / Carrie Rodriguez / The Honey Brothers / Natalie Portman’s Shaved Head / Extra Golden / Cordero / Forgive Durden / Hey Marseilles / Adrian Xavier, and much, much more to be announced.

Hey look! I think everyone here has been at Bumbershoot before! Muahaha.

The real lineup better be better. I'm a De La fan, but damn if I don't get someone more in "their time". Glad to see Raphael Saadiq there since I missed him the first time around.

PS

i fucking hate groupies. what the hell.

WOD 01APR09

BW = 129.8lbs

Sleep = 9 hours

Nutrition =

1230: 6oz hot water + 1 oz apple cider vinegar

1300: 2 tbsp olive oil + 5 eggs + 1 oz milk. 1 large orange

1630: 1 pint milk

WOD = rest

Project: Andrew 2009

Seeing as it's the first day of the month, it'd be a good time to start something new (and it's not a joke).

Because of my recent HUGE drop in weight (I'm 15 lbs under my normal weight), I'm going to start recording my health status daily ala Craig (Urban CrossFit):

BW = Bodyweight (in the morning, with the least amount of clothing on)

Sleep = Hours of sleep

Nutrition = When and What I've eaten during the day. I'm attempting to get back to Paleo, starting at 3 days/wk strict and build up as we enter summer. I'm going to live life and enjoy what I want to enjoy- but hopefully just on the weekends.

WOD = Workout of the Day, if any. I'll also leave notes as to how I felt, previous performances and other details.

My goal is to hit my weight, look healthy and most importantly, FEEL healthy and happy. Here we go...

Last sleep's dream

Ok. This was weird. When I do dream, it's always funky and RARELY sensible.

I just remember being an uncle (though I'm still the same age) to two kids and I live in CJ's house from GTA: SA but it was all real like. I had a niece and a younger nephew. She grew up taking care of him and she had this shitty car that she'd drive everywhere. When they were at school I purchased some older car, but it was a strong muscle car with a lot of potential. They came home and I suprised them and my niece loved it. They drove off and I went elsewhere.

Then I blanked.

The next thing I remember was being at the bottom of this big-hilled neighborhood (downtown Kent?). Anywho I was with my best friend Dan and two others that I can't remember. We were in some house all of a sudden with a girl I grew up with and used to be so infactuated with who we'll call "Gwen". We were chatting and then it started snowing outside. I somehow endedup in the woods and it was dark. I was wandering for what felt like a good five minutes and then found a big mag-light. I put it in my back pocket. I found a road in the middle woods that led to some houses. Everything was blacked out and some people were in a mini frenzy. I found that car that I had purchased for my niece and started pushing it to get back to wherever the hell I was with Dan, Gwen and the others. The car was too much for me and I pushed it to the side of the road with other stranded (and abandoned) vehicles. I found my way onto some smaller train within the woods again and using my flashlight I found some big redhead girl on a motorbike. We didn't speak a word, but we felt like we wanted to help each other. I started lighting the way with the mag and she rode in front of me. I somehow kept up with the motorbike just running. Eventually we arrived back into civilation and I went inside this resort-esque looking cabin. I ran to this big underside of a flip flop to hug it and then it turned into a girl I dated who we'll call Ruby. Ruby and I kissed and she was saying how she was worried and scared and relieved I was okay. Dan and I shook hands and I couldn't help but feel people were blowing this "storm" out of proportion. Ruby and I walked around outside where it was snowing lightly and then I blanked again.

The final part of my dream was me running around the bottom of the hill again looking for the girl I'm seeing right now who we'll call Elle. I was panicked and running around. There was a huge dragon-type monster blocking me from her. I somehow fought the dragon and beat it down with just my fists. She ran up and hugged me (in good ol' cinema fashion) and we kissed. She sat me down and looked over my wounds. I was all bloodied, but not seriously injured. My "little brother" Mikey came out of nowhere and helped me back into that cabin where Dan, Gwen, Ruby, Mikey, my niece and nephew and Elle were all standing there looking down at me as I laid on a couch, resting. I passed out..

.. and that was my dream.

I have my own theories where some of these factors came from, but this was straight up ODD. I never remember dreams and these many situations in this kind of detail. Check the comments.

The Primal Blueprint

Everyone keeps asking me what "Paleo" is exactly.

It's the process of acting like a caveman from the Paleolithic era. Eating from the land, moving and working like they would, doing the things they'd do; it's a lifestyle.

If you're not up on Mark's Daily Apple (an amazing resource for such things), he talks about "Grok" and the Primal Blueprint all the time.

Go learn something.

y.t.

daydreamer
sittin' on the seat
soaking up the sun
he is a real lover
makin' up the past
and feeling up his girl
like he's never felt her figure before

jaw dropper
looks good when he when he walks
is the subject of their talk
he would be hard to chase
but good to catch
and he could change the world with his hands behind his back

you can find him
sittin on your doorstep
waiting for a surprise
and he will feel like he's been there for hours
and you can tell that he'll be there for life

daydreamer
with eyes that make you melt
he lends his coat for shelter
plus he's there for you
when he shouldn't be
but he stays all the same
waits for you then sees you through

there's no way
i could describe him
what i'll say is just what i'm hoping for

but i will find him
sittin on my doorstep
waiting for a surprise
and he will feel like he's been there for hours
and i can tell that he'll be there for life

and i can tell that he'll be there
for life.

Caffine = Good: It's Time to Make a Coffee Run

Caffine = Bad:



Props to Paolo and Hyphen

IRON MAN vs. BRUCE LEE

Bruce Lee ALWAYS wins.

Wall-E x Watchmen

WOD 23MAR09

OH MY! A WORKOUT!

@ Local's

Snatches. I worked my way up from 45lbs to 135lbs for 1RM. Felt good seeing as I haven't done work in a minute AND that I haven't done heavy snatches in over a year. Full ROM = beauty. Did well for not feeling so confident in my ability.

Building

Since the gym will be moving to a great location soon, I've been hanging around the area as much as possible to a.) familiarize myself with local businesses as well as the "flavor" of the neighborhood- the people, the sights, the smells, the look and b.) build my network by talking about the gym. I'm running out of business cards and my inbox has seen a huge influx of inquiries. We need a new logo so we can start printing tshirts. Any graphic designers out there up for trading services? Or website designers or photographers or massage therapists?

The new address?
1417 10th Ave, Studio #2
Seattle, WA 98122

the entrance is on 10th between Pike and Pine, use The Sweatbox's door

What will it look like? I believe we're going to keep the paint job our business mates have left on the walls: White, green and black.

the entrance is the door on the right

We have to figure out where and how to install some pullup bars here.

Oh damn am I excited. Capitol Hill- HERE I COME!