30 January 2009


Update time!
  • Nomadic intervals
  • Plenty of interviews and call backs. Needs to be a good steady one.
  • H&F/CrossFit/business networking = fantastically amazing
  • Social networking = not so much
  • End business/Start business
  • Need new phone
  • Want to buy new shoes and clothes, but no means
  • Found a tailor. should go see him sooner than later
  • I would like to start my shoulder tattoo by summer's end.
  • After means increase I should do things in this order (smart but unlikely):
  1. pay off debts
  2. save for down payment
  3. find a new 1 bedroom apartment/studio
  4. new computer (imac and/or acer mini-laptop)
  5. invest in a dslr, probably the Nikon D60 I've been eyeing- ISEEYOUTITA!
  6. save for a new bicycle and/or car (depends on location of new place)
Let's see how I do...

I both WANT and NEED


28 January 2009


@ Thrush Sports Performance in Sumner

Went with Ron of King CrossFit because he's a member there.

Warmed up and went through squat clean doubles, slowly building up. The highest I went was 90kg. TK was coaching and she helped clean my form up big time (no pun intended).

Afterwards we did heavy snatch pulls, high-trap back squats and some ab/back work.

"Work on your bars, Charles"

Props to JSmooth via Twitter



27 January 2009


Because I can't get my hands on an mpc anytime soon and my computer couldn't run any type of real music editing/creating software, I'm excited for this:

  • World's first music tool software created for the Nintendo DS.
  • Two patchable dual-oscillator analog synth simulators.
  • Four-part drum machine that uses sounds created with the analog synth simulator.
  • Six-track (analog synth x 2, drum machine x 4) /16-step sequencer.
  • Delay, chorus, and flanger sound effects available from the mixing board.
  • Three different note-entry modes: Touch Screen control, keyboard screen, and matrix screen.
  • Real-time sound control mode via Touch Screen control.
  • Exchange sounds and songs and play up to eight units simultaneously through a wireless communications link.

Click here for the official site.

Will I Stay?

"I can't make up my mind"

23 January 2009


Tonight was Ladies' Night @ Foundation CrossFit. Everyone basically did "Helen" or "Cindy". I did the former.

3 rds for time:
400m run
21 kb swings, 52lbs
12 pullups

9:44 (New PR!)

Foundation CrossFit: JJ & AB do KB swings from ABueno on Vimeo.

Foundation CrossFit: Andrew does butterfly pullups from ABueno on Vimeo.

My previous was 10:17 and I murdered it. Big thanks to John for scaring me into going faster. Dude almost caught up. I wasn't going to let that happen two days in a row. Too bad it was cold as shit! My ears felt like they were about to fall off. It reminded me of running the cross country route in Griffith's PE class back at Fairview on those fall/winter mornings. Body's feeling a lot better now. I think I'll stick with a 3 on/1 off workout schedule. Maybe I'll hit up Local's tomorrow.

22 January 2009

Learn Everyday

"You learn something every day if you pay attention."

- Ray LeBlond

my favorite joint off The Renaissance


Damn. Finally back. This is my first workout since the 11th!

@ Urban CrossFit

21-15-9 reps for time:
(L) single kettlebell thruster, 20kg
(R) single kettlebell thruster, 20kg
box jump, 30"


Great to be working out again, not so great actually working out. The most challenging part was the thruster. I'm usually very proficient with box jumps, but with the box being so high (Craig's setup is dope) and my quads already taking a toll with the kb movement.

I'm back in.

21 January 2009

Struggle >>> Progress

"If there is no struggle, there is no progress."

- Frederick Douglass

Tell me he ISN'T a superhero

America has never been so proud in a long time. The reason for all of this?


and my favorite,

Let's go Obama. There's a lot ahead of all of us.

More here.

20 January 2009


Another unique piece of motivation from a fellow CrossFitter that I'll be using as I get back into training will be writing on my hand. A single name or word to keep me going as I get work done.

Hopefully this illness goes away... like, now.


"2 1 dope boys in a Cadillac" (c) OutKast

It's called the "Cadillac One". What. A. Pimp.

The 44th

19 January 2009

Single cut... with sword.

Oh shit. He's back.


(c) Tone

laptop has been resuscitated for the 5th time. MINDFIVEDEADORALIVE

The Man Rules

Copied and pastes from an email via Nicole Diva:

The Man Rules
At last a guy has taken the time to write this all down

Finally , the guys' side of the story.
I must admit, it's pretty good.)
We always hear
' the rules ' from the female side.

Now here are the rules from the male side.

These are our rules!
Please note.. these are all numbered '1 '

1. Men are NOT mind readers.

1. Learn to work the toilet seat.
You're a big girl. If it's up, put it down.
We need it up, you need it down.
You don't hear us complaining about you leaving it down.

1. Sunday sports: It's like the full moon
or the changing of the tides.
Let it be.

1. Crying is blackmail.

1. Ask for what you want.
Let us be clear on this one:
Subtle hints do not work!
Strong hints do not work!
Obvious hints do not work!
Just say it!

1. Yes and No are perfectly acceptable answers to almost every question..

1. Come to us with a problem
only if you want help solving it. That's what we do.
Sympathy is what your girlfriends are for.

1. Anything we said 6 months ago is inadmissible in an argument.
In fact, all comments become Null and void after 7 Days.

1. If you think you're fat, you probably are.
Don't ask us.

1. If something we said can be interpreted two ways
, and one of the ways makes you sad or angry, we meant the other one.

1. You can either ask us to do something
Or tell us how you want it done.
Not both.
If you already know best how to do it, just do it yourself.

1. Whenever possible, Please say whatever you have to say during commercials...

Christopher Columbus did NOT

need directions, and neither do we.

1. ALL men see in only 16 colors, like Windows default settings.
Peach, for example, is a fruit, not
A color. Pumpkin is also a fruit. We have
no idea what mauve is.

1. If it itches, it will be scratched.
We do that.

1. If we ask what is wrong and you say 'nothing,' We will act like nothing's wrong.
We know you are lying, but it is just not worth the hassle.

1. If you ask a question you don't want an answer to, expect an answer you don't want to hear.

1. When we have to go somewhere, absolutely anything you wear is fine...
Really .

1. Don't ask us what we're thinking about unless you are prepared to discuss such topics as football, motor racing or

1.. You have enough clothes.

1. You have too many shoes.

1. I am in shape.
Round IS a shape!

1. Thank you for reading this.

Yes, I know, I have to sleep on the couch tonight;

But did you know men really don't mind that? It's like camping.

17 January 2009

El Norte

Guess who's up in Lynnhood now?!


16 January 2009

14 January 2009

SNSS #189

Hyphen just posted up last night's show if you didn't catch it live! Grab the mp3 at the link or stream it here.


Was Luke Skywalker's original name. He was a she if you have ever checked out Ralph McQuarrie's original Star Wars drawings.*

First off, StarWars.com release a "Best of 2008" list. Here are some highlights:
Kristina/Anyoneelsewhocanknit- PLEASE MAKE ME ONE! PLEEEEEASE! Free personal training for a week! The instructions are in the link.

For fans of the Steampunk culture, this artist makes custom figures, dioramas, props and sculptures of some geek cultures (Star Wars, Marvel, historical legends, etc.). The link above takes you to his Steam Wars: A NEW HOPE line, and there are links for the other two films from the original trilogy after you get there. I'm excited to see his prequel line. Dude's also got a great re-imagined SW line.
This TIE Fighter was made from 1 tall lid (check front), 10 coffee boxes, 12 sample cups, 37 grande cups, 63 drink sleevs, and 216 stirers. Automatic AB Stamp of Dopeness.

Lastly, I'll leave you with some Star Wars cuteness...


Check out that Best of 2008 link. Now.

*A random fact about myself: In my sophomore year of high school in Mr. Allbee's class, Brad, Jordy and myself created a Star Wars-themed National History Day project about the special effects the movies had created and how it affected the rest of cinematic SFX work. We went on to the State competition. Sadly, I don't have any pictures of the work, but that was my favorite school project ever.

11 January 2009

WOD 10JAN09, 11JAN09


Warm-up: 2 rds through
  • butterfly situps
  • pushups
  • ohs w/ pvc
  • pullups
Hang Power Cleans



Slowly worked up to the starting weight and kept going from there. Used the hook grip- very uncomfortable, but helped tremendously in making sure I could hold the bar long enough to get it on my shoulders in rack position. Jesse was coaching and telling me to go heavier as I worked with Tony. Mind-fucked myself with the big weight because this was the first time maxing out singles with olympic lifts. Oh well, it's a great start.


50-40-30-20-10 reps for time:
double unders
ab-mat situps


I reached my upload limit on vimeo, so I'll post the video as soon as I'm allowed to. This was exactly 2 minutes better than my previous personal record.

10 January 2009

Take On Me: The Literal Version

Ninja Cat

If you haven't seen this on AotS, then here you go:

NINJA! Check the head tilt.

Next Investment: Do-wins


$110 for a pair of some weightlifting shoes. Too bad I didn't pick up those Nike Romaleos when I had the chance )=

08 January 2009

Didn't see this until now

I guess it was obvious what they were doing. Their 24/7 series were great. What a great fight too.

Best believe that "the stick" is going to the gym now!

Coffee, Tabacco and Snow

From Geo aka Pro Brown:

Something we did to fend off the cabin fever from the snowstorm that hit earlier this month and canceled our homecoming shows. Directed and edited by Zia Mohajerjasbi. Filmed one December afternoon in South Seattle.

Check out Zia’s other video work at his YouTube Channel.

Hit up The Audacity of Dope for the audio. AND THEN..!

Ra Scion of Common Market came out with this:

Good shit. Shouts to the whole Massline fam.


@ Urban

Press 5-5-5
Deadlift 5-5-5

I warmed up thoroughly to build up to each. Essentially you work up to a weight, find it challenging then repeat 5 reps for three sets.

Press 54kg (118.8lbs)
Deadlift 120kg (264lbs)

With Craig's coaching, we were able to identify why I lose my back in the deadlift nearly everytime. I feel so much stronger and more stable now and I feel like I'm going to PR this Saturday at the competition at Local's Gym.

Anyone else interested in going? It's going to be like a CrossFit Total, except the overhead press is replaced with the bench press. Details can be found on Facebook at this link.

07 January 2009

Today's rain

How frackin crazy is Washington's weather right now? Snow, wind, rain. I can't wait until we have record heat waves [/sarcasm].

Anywho, if you've ever been to my gym you'll know I usually park on Lake City Way just outside the building. It crosses 100th Street and is sort of at the bottom of all the landscape. Anywho, the parking was fine when I arrived. A quick workout and 45 minutes later I came out to my car almost being swamped:

Was feeling rushed so they're blurry. This better be the closest I get to being flooded.

I actually like this rain. The end.


Since reading Starting Strength [buy] I've wanted to include more strength workouts into my programming. Bench pressing was my agenda today, but it's very difficult when your bench is comprised of plyo boxes, rubber flooring and a mat. Instead John and I scrapped that idea and went old school old-world and did floor presses. Warmed up with the bar and slowly added weight doing 5 reps until I felt the workout had begun.

Floor Press 5-5-3-3-1-1

155 - 157 - 195 - 200x1 - 200 - 200x2

This was more difficult that I had imagined for two reasons: 1.) I don't bench often- only during "LYNNE" 2.) Floor press : Bench press :: Deadlift : Back squat. The beginning of the exercise starts in the concentric phase of the contraction so you get no benefit "bounce" during the lift. Shitty.

Anywho, I mind-failed my second set of 3 and then after focusing and concentrating on my last single, John told me to go again and I did. After a couple seconds (and loss of focus AGAIN) he told me to go for a third, but I laughed and dropped the weight. My mentality has got to change with the heavy lifts. Luckily I'm deadlifting @ Urban CrossFit tomorrow and will be starting a strength program with him next week starting with low-trap back squats!


When it comes to health problems, I would have to say I get throat illnesses the most. For a long time I had constant GI problems. Sore throats would be indicative of soon-to-happen colds, heartburn, the lack of breathing through my nasal passages, more sore throats, and then there was that one time (Cinco de Mayo 2007) I had pharyngitis and ended up at the UW Med Center's ER. The problems were fixed and soon faded away as soon as I changed my nutrition- I went from sugary and acidic foods to finally balancing things out.

Recently with the colder weather I had taken up drinking hot cocoa and coffee again. I probably have about 4-6 mugs of coffee per morning and this week I've felt 'that feeling' over and over again. Even now, as I sit here, I think I COULD throw up. Not going to, but that's what it feels like. I need to start drinking more water and more tea again.

Luckily I am also doing quite well on the nutrition aspect of it all. I thought about posting everything here to the blog like Craig does, but that's waaay too much for me. I haven't simplified my meals that well yet. Soon, but not yet.

On a random side note, I started GTA: San Andreas again and I'm almost done with all the San Fierro missions.. Jet pack here I come!

This weather we've been having recently is ridiculous. These winds right now make me feel like I'm in that movie Twister and I'm going to see a cow fly by the window.

06 January 2009

playlist: VDay (2008)

Step It Up // Little Brother
Can You Let Me Know // Lupe Fiasco
First Things First // Blu & Exile
Wonderful // CunninLynguists
I Think That She Knows // Justin Timberlake
Think It Over // Darrien Brockington
Butterflies (Remix) // Michael Jackson
Set the Mood // Justin Timberlake
One In a Million // Aaliyah
Say You'll Stay (Full Force Chill Remix) // Kai
Q.T. // Substantial
Lost Without You (Oddisee Remix) // Robin Thicke
Send You My Love // Born Jamericans
Hold On (KanYe West Remix) // Dwele
Could This Be Love // One Chance
Open Your Eyes // The Platinum Pied Pipers
Monuments and Melodies // Incubus


@ Urban CrossFit

for time:
1000m row
21 thrusters, 95lbs
21 pullups
750m row
15 thrusters, 95lbs
15 pullups
500m row
9 thrusters, 95lbs
9 pullups


Cardio sucks. Mine especially. Craig finished a second before I did. Great workout.

05 January 2009

"Let's Ride"

Exile is still building up the hype for his upcoming LP Radio, seeing a release on the 20th of this month. He here chops up Kamal's classic:

Exile Flips Q-Tip "Let's Ride" - Prod. by J Dilla from Jonathan Kim on Vimeo.

Big up for wearing a scarf


Deadlift 3x3x3x3x3

245 x 265 x 285 x 305 x 310

The last two sets were iffy. 'Post-max' back positions throughout:

Foundation CrossFit: Andrew DLx3 310lbs from ABueno on Vimeo.

'Ye educates!

Mr. West posts another fine lady: Nilanti Narain

Hit the link for waaay more pictures.

04 January 2009

Lupe Fiasco's side project?

So the internets are reporting that Lupe Fiasco has a side alternative/punk project called Japanese Cartoon. Sounds like him, but then again there was a post on their MySpace blog:

>>>> Amidst The Rebuild & Stun, Clarification.

Japanese Cartoon’s myspace page has been hacked.

Percival Fats (Born Percival Hindenburg-Fats) Is NOT Lupe Fiasco (Born Wasalu Muhammad Jaco). Although he is a dear friend.

Japanese Cartoon will reload songs onto the player as soon as we figure out how via the technical support fellows at Myspace.

Please DO NOT disseminate their music ILLEGALLY.

These guys have worked very hard and placed a large amount of energy and financial dedication into this project.

Lupe does finance the band but is NOT I REPEAT NOT THE SINGER IN JAPANESE CARTOON. He is however the producer and we value his participation very much.

We will not be taking any friend requests until this security matter is cleared up as we might not be able to keep this page.

-Percival Fats. Friend Of Millions, Foe Of Hacker Punks.

Click the links for more fuckery.

03 January 2009

A while back

"Staying home alone on a Friday/ flat on the floor looking back/ on old love/ or lack thereof/ after all the crushes are faded/ and all my wishful thinking was wrong/ I'm jaded/ I hate it"

- "Love Song For No One" [youtube]

When I was heavy into playing the guitar, I remember watching Conan O'Brien and his musical guest was this young guy named John Mayer. He performed his new single "No Such Thing". Cool dude and talented musician. Picked up his album at Best Buy for like $7 and then started playing his tunes.

My top two tracks would be "Love Song For No One" and "Neon":

02 January 2009

01 January 2009

CrossFit Benchmarks

Age: 23
Weight: 143lbs / 65kg
Height: 5'5"

Personal Records:
Angie 14:29 (08JUL08)
Annie 6:45 (11JAN09)
Barbara 21:52
Christine 12:40
Cindy 26 rds (08SEP08)
Diane 5:00
Donkey Kong 9:08
Elizabeth 11:16
FGB 347 (29SEP08)
Filthy Fifties 25:39
Fran 4:23 (24JUN08)
5K Run 21:55
5K Row 20:12
Grace 3:10, 95 lbs
Helen 10:57 (16JUL08)
Jackie 7:53
Josh 9:53
JT 10:17 (29MAR08)
Karen 12:00
Kelly 32:14
Linda 38:26, BW 143lbs
Lynne 161 or 51/110, BW 145lbs (28MAR08)
Mary 9 rds
Murph 63:03 (+ 25 body armor)
Nasty Girls 17:29
Randy 13:51
Roxanne 13:53
Tabata FGB 45 (01SEP08)
Tabata This! 67
30 Muscle Ups 5:53

Squat 305 lbs
Deadlift 370 lbs (04FEB09)
Press 140 lbs
Bench Press
Clean 205lbs (10JAN09)


Fresh beginnings- a new cycle of exercise starts now!

5 rds for time:
12 ohs, 95lbs
21 box jumps, 20"


I finished out with 'as many reps as possible in 60 seconds: seated pike press'. My score was 39 (PR). I could've pressed more had I rested a little longer after the WOD. Oh well, at least the ball is rolling now!

I almost gave up mentally while warming up. Since I was the only one in the gym I almost decided to NOT work, but cursed myself and then went straight into the WOD after 15 squats, situps, back ext and dips on the parallettes.

Post-WOD Nutrition:
Usana Protein chocolate shake (30 min after last lift)

I'll be working out with Coach at CrossFit Seattle hopefully once every two weeks, and with Craig over at Urban CrossFit twice a week.

Two-thousand and Nine

this post is not finished yet.

My specific goals* and how I'm going to accomplish them:

  • Get back into a positive mindset. For far too long I've let too much negativity get to me and it's lead me to the places I'm at now. Not good. Wording has got to change- dreams = goals, etc. More smiling! I have to keep that PMA all the time. I have to be happy about everything all the time, no matter what.
  • Dedicate myself back to #1. The balance between my concern for myself and my concern for others is out of whack. As obvious as it should be, I have to look out for myself first and foremost because I haven't been doing that much at all in the past year. I've got to stop dreaming because it's time to wake up and face reality. I've been too comfortable for too long and that's fizzed me out. I'm boring and never excited and I don't want to be- it shows outwardly and it's not attractive. Once I do more for myself, my happiness will exude and it'll naturally help me help others.
  • Start learning again. I need to be a student once more. Whether it be getting trained again by Coach Dave @ CrossFit Seattle, attending school myself (!), or just reading again. I am going to read at least 20 pages a day five days a week. More if time permits and I'm sure it will.
  • Eat healthier using Paleo methods, then moving into the Zone diet towards the second half of the year. I will allow myself one cheat weekend (Friday, Saturday and Sunday) per month. Because I haven't really started weening myself towards this style of nutrition, I will have to slowly transition throughout January and the first half of February. I will be attempting to have three meals and two snacks a day. I'll also play around with Intermittent Fasting to see if that produces better results than that of the Zone. The basic premise is this: "Eat meat and vegetables, nuts and seeds, some fruit, little startch and no sugar."
  • Nearly-complete sobriety. I will allow myself one drink per cheat day. They can rollover (if I don't drink Friday and Sunday I can have three drinks on Saturday). Special occasions must be planned for, so no calling out. I do not give into peer-pressured drinking at all because I've done this before and can do so again.

  • I need to either go back to church or start meditation of some sort. Find something to strengthen my will because it's definitely weakened. Learning helps, as does music.
Until this past year, I haven't really realized the whole "so much change can happen within a year", but I can say that 2008 was my development year. I had a gist of who I really am, why I am, and what my virtues and beliefs are while being comfortable enough to share any of that with family, friends and complete strangers.

* I reserve the right to say one thing with complete conviction and say "Fuck it" and go back on my word the next. That's life. I DO understand the difference between people who do that often and people who do that because situations change. I am not going to be the former.