31 March 2009

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.

30 March 2009


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

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.

28 March 2009

23 March 2009

Wall-E x Watchmen



@ 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.


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!

22 March 2009


I don't treat this blog as my personal outlet as much as I would normally. Hmm. I dislike the fact that when I do write, it's usually in some negative or dark tone. Retrospect makes us do that though right? Or am I the type who lies about seeing 'the glass half full'.

I caught up with little brother* this weekend (we haven't really talked or enjoyed company in months) and finally caught up with each other at Alderwood's Mac Grill for drainks. It's good to catch up and hear shit from someone far out from your perspective who will tell you things straight up. I appreciate honesty because criticism is healthy, and I don't get enough**.

The conversation became heavy and into the meaty part of life. For a while, I believed that our friendship went a bit sour. Not true, but he did decide to back off from me and my life. His reasoning? "You're never happy anymore and I didn't want to be around you because [no one] can make you happy, only yourself. It's that switch- you decide when to flip it back on."


How revealing. His 'reason' was definitely wrong (but maybe a possibly factor in my recent 'recession'). And here's the reason I decided to blog: I AM LOOKING FOR THE WRONG THING. I'm too much a perfectionist who is too nice to get what I want, and because of that I allow people to walk all over me. The saddest part is that I am 100% completely aware of it.

Deep breath. I am the greatest excuse maker in the world when it comes to myself. I'm at rock bottom because I allow it and no one else.

The plan: "Success is the best revenge." My gym is about to have a home again. Once the doors open, the dominos will all be in place and I can finally flick the first one down and start.
  • Budget is set. It's obviously a work-in-progress, but I hope it executes well.
  • 1BR apt in Cap Hill. Studio if I have no options.
  • Lose car, get a bicycle. Maybe a motorcycle?
  • Focus on building my business and becoming an even more respected individual in my field/career.
  • Stop worrying about my social stuff because I need to take care of #1.
  • Return the favors I've been blessed with back.
  • Enjoy life as I reach normality.
  • Enjoy it even more when I surpass normality (12-36 month project).
I do well with planning, I'm just more comfortable with spontaneity. I don't want to fail or live on being pitied or looked down upon. I want to look happy. I want to it to be genuine.

*Was about to link you but I'd rather not put our shit out there.

**Or maybe I get enough, but I usually don't trust/respect the source enough to believe it to be real.

Distance and comfort.

Distance and comfort..

Distance and comfort...

21 March 2009


21-15-9 reps for time:
burpees (bottom level)
kettlebell swings, 24kg (middle level)
box jumps (top level)


Did today's workout downtown at the Harbor Steps and this KICKED my ass. Last year we did the same workout and I was under 10 minutes. I (had thought I had) just gotten over my cold and felt fantastic this morning, only to have tunnel vision, become dizzy and lightheaded, as well as snotty after the first set of box jumps. I went out of the gate too hard and paid for it by not sustaining any sort of pace throughout the rest of the WOD. Good stuff though. Ate the Rodizio at Ipanema afterwards. Yum.

King CrossFit and Urban CrossFit also came out to support. Great people, great times.

20 March 2009

12 March 2009

Overcoming sickness

From various sites like Life Spotlight (formally known as Modern Forager), Mark's Daily Apple and Associated Content.
  • Blow your nose properly: gently, frequently, and press one nostril at a time.
  • Don’t cut sleep.

  • Gargle salt water, vinegar, or lemon water. Gargling two to three times a day gives your body three benefits: First, it helps break up and remove mucous from your throat. Two, it relieves the pain of a sore throat. And three, gargling helps kill germs in your throat and mouth. A simple gargle of a cup of hot water with a 1/4 teaspoon of table salt stirred into it is most effective.

  • Add cinnamon to beverages (anti-oxidant properties)

  • Drink hot liquids (tea, broth, even plain, hot water).

  • Watch your sugar and processed carbs. EAT REAL FOODS.
  • Take a hot, steamy shower or visit the sauna (Banya 5 what it do?!). Or a contrast bath: Shower intervals of 1-2 mins hot water, 30 seconds or so of cold, repeated 3-8 times. Increases circulation and lymphatic flow.

  • Sleep with an extra pillow for proper drainage. (Not sure about this one. I place comfort over drainage, but maybe it works for you.)

  • Keep stress low!
  • Mark's extra point: make sure you’re living a preventive lifestyle to begin with so your immunity isn’t compromised. Get enough sleep, eat natural “primal” foods, consider supplementation, and most important at this time of year, control that stress.

  • Supplement: Vitamins A, C, D, Zinc, Magnesium, ZMA.
  • Avoid the flu shot.
  • Apple Cider Vinegar every day - "I’ll admit, even I fell off the ACV bandwagon a while back and a recent day of feeling run down reminded me that prevention is key and my ACV was my best friend. 1-2 tablespoons of ACV mixed in some boiled hot water first thing in the AM and last thing PM are what the body loves. Talk about killing off fungus, bacteria and anything else growing. Also it’s a great Ph balancer and about 1000 other health claims made by people from helping to get rid of Acid Reflux to improving their joints….heck you could probably shine silverware with it. Best part….get a big bottle at the local store for $4. Even the deductible for one doctor visit is way more than that! For $4 a month I never have to see a doctor! If you want to spice it up add some cayenne pepper for increased circulatory benefits. Warning: NEVER take it straight!! (always mix in water). Also when buying ACV ALWAYS get the kind “WITH the Mother”….it’s the cloudy kind that has the good stuff still alive inside. The standard clearer bottles on the supermarket shelves (next to the regular white vinegar) are not the same thing. Look in the health food section of the supermarket of find a health food store (a good brand to look for is Bragg, started by Paul Bragg who has been preaching the health benefits of ACV for a very long time)."
  • Don't forget to drink chicken soup or broth. Chicken contains an amino acid called cysteine, which has been proven to help break up congestion.
  • You've undoubtedly heard the old saying, "Feed a cold, starve a fever." If you employ this tactic to get over a cold, just keep this in mind: stay clear of milk and other dairy products that create mucous. Instead, look to other foods such as pineapple and citrus fruit, whole grains, garlic, onions, horseradish and peppers.
That's all I got.

iPhone 3.0?

Yay! Right off the heels of the new iPod shuffle, next week Apple will announce if the next iPhone will intergrate MMS and Tethering. Maybe copy and paste?!

from BGR.

10 March 2009


"A man needs a hobby; something to occupy the hands to stop the mind from thinking so much."

- Samson Grey

Maybe that's why...

09 March 2009


Real quick thing: I need your help in choosing a name for a new CrossFit facility we're opening this summer in Seattle's Capitol Hill area. Check out http://foundationcrossfit.com/ and vote in the short little survey. We have a couple of names, but you'll see them when you visit the page.

If you want to be put on the mailing list for the new joint, please let me know: andrew@foundationcrossfit.com



10 reps:
samson stretch


tabata planks during go, supermans during rest

100 db front squats, 25lbs

tabata situps

11 12 12 12 12 12 12 13 = 11 (goal: 12)

08 March 2009

Track of the Week

I just wanna be, I just wanna be successful ...

07 March 2009


Today I had a business meeting with Tony and Derrick* down at Cafe Vita and within the talk Derrick brought up how knowing personality types can tremendously assist in running a business because of the way people act/react to situations.

I took each test twice (did the original three tests, repeated them a while later). The numbers represent percentages.

  1. ENFP (33, 12, 25, 22)
  2. ENFP (33, 12, 38, 33)
  1. ESFJ (51.16, 55.55, 57.89, 52.5)
  2. ESFP (52.63, 56.25, 57.89, 53.66)

  1. INFP (61, 55, 95, 73)
  2. INFP (64, 64, 95, 77)

These average of these tests make me: ENFP (Extroverted, Intuitive, Feeling and Perceiving types). Yay.

*Derrick- you are a Godsend. The gym will flourish because of your help!

06 March 2009

review: WATCHMEN

There are plenty of long ass reviews online (1. 2. 3. 4. 5.) so I'm going to make mine short.
Unfortunately they cut out my favorite quote from the movie (because it goes along with the therapist's extended involvement in the graphic novel:
Why do we argue? Life's so fragile, a successful virus clinging to a speck of mud suspended in endless nothing.
Go see it.

Too bad I didn't grow up with this version

Because this would've made me lame (or lamer than I currently am):

Did you see a showing last night?

05 March 2009

Chris Brown x Rihanna

I don't usually like getting into this kind of stuff, but it's all over the media and a lot of kids and peers look up/at these two. Sad thing. Here's the skinny by CNN:


Authorities charged Brown, 19, on Thursday with felony counts of assault and making criminal threats, the Los Angeles County District Attorney's Office said. If he is convicted, the sentence could range from probation to four years and eight months in prison, the office said.


According to the statement:

"Brown was driving a vehicle with Robyn F. as the front passenger on an unknown street in Los Angeles. Robyn F. picked up Brown's cellular phone and observed a three-page text message from a woman who Brown had a previous sexual relationship with.

"A verbal argument ensued and Brown pulled the vehicle over on an unknown street, reached over Robyn F. with his right hand, opened the car door and attempted to force her out. Brown was unable to force Robyn F. out of the vehicle because she was wearing a seat belt. When he could not force her to exit, he took his right hand and shoved her head against the passenger window of the vehicle, causing an approximate one-inch raised circular contusion.

"Robyn F. turned to face Brown and he punched her in the left eye with his right hand. He then drove away in the vehicle and continued to punch her in the face with his right hand while steering the vehicle with his left hand. The assault caused Robyn F.'s mouth to fill with blood and blood to splatter all over her clothing and the interior of the vehicle.

"Brown looked at Robyn F. and stated, 'I'm going to beat the s--t out of you when we get home! You wait and see!' "

The detective said she then used her cell phone to call her personal assistant ... who did not answer.

"Robyn F. pretended to talk to her and stated, 'I'm on my way home. Make sure the police are there when I get there.'

"After Robyn F. faked the call, Brown looked at her and stated, 'You just did the stupidest thing ever! Now I'm really going to kill you!'

"Brown resumed punching Robyn F. and she interlocked her fingers behind her head and brought her elbows forward to protect her face. She then bent over at the waist, placing her elbows and face near her lap in [an] attempt to protect her face and head from the barrage of punches being levied upon her by Brown.

"Brown continued to punch Robyn F. on her left arm and hand, causing her to suffer a contusion on her left triceps (sic) that was approximately two inches in diameter and numerous contusions on her left hand.

"Robyn F. then attempted to send a text message to her other personal assistant. Brown snatched the cellular telephone out of her hand and threw it out of the window onto an unknown street.

"Brown continued driving and Robyn F. observed his cellular telephone sitting in his lap. She picked up the cellular telephone with her left hand and before she could make a call he placed her in a head lock with his right hand and continued to drive the vehicle with his left hand.

"Brown pulled Robyn F. close to him and bit her on her left ear. She was able to feel the vehicle swerving from right to left as Brown sped away. He stopped the vehicle ... and Robyn F. turned off the car, removed the key from the ignition and sat on it.

"Brown did not know what she did with the key and began punching her in the face and arms. He then placed her in a head lock positioning the front of her throat between his bicep and forearm. Brown began applying pressure to Robyn F.'s left and right carotid arteries, causing her to be unable to breathe and she began to lose consciousness.

"She reached up with her left hand and began attempting to gouge his eyes in an attempt to free herself. Brown bit her left ring and middle fingers and then released her. While Brown continued to punch her, she turned around and placed her back against the passenger door. She brought her knees to her chest, placed her feet against Brown's body and began pushing him away. Brown continued to punch her on the legs and feet, causing several contusions.

"Robyn F. began screaming for help and Brown exited the vehicle and walked away. A resident in the neighborhood heard Robyn F.'s plea for help and called 911, causing a police response. An investigation was conducted and Robyn F. was issued a Domestic Violence Emergency Protective Order."

What. The. Fuck.


@ Local's, with Andrew V.

4 rds for time:
50 kb swings, 20kg
25 wall ball, 20lbs


Still shitty. At least I fought with one of my goats- the dynamax wall ball shot. Cooled down with a 500m row.

Daft Punk scores TRON 2?

The Neptunes Remix is one of my favorite joints

Ain't It Cool says that the amazing Daft Punk* will be providing the score to the long-awaited sequel to Disney's classic TRON.

*Interstella 5555 is my shit.

04 March 2009


for time:
50 db squat cleans, 30lbs
50 db push press, 30lbs


How shitty. Blah. Shower, spaghetti squash + marinara + beef = paleo goodness.

This one's for Dom!

and Chloe and whomever else finds joy in doing these beasts!

03 March 2009


@ Local's

Back Squat 5-5-5

205 lbs

then 3 rope climbs

I haven't worked out in a while. I felt so tired. Need to get back on the CrossFit train.

02 March 2009

Today he would've been 105 years old

From my new favorite blog:


9People, Places and Things That Changed Their Names:

whoa there people.

I'm watching the Today show right now [specific segment below] and I'm getting the feeling that the journalist, and by extension the rest of America, are questioning if it's safe to raise chimpanzees as domestic pets*. This has become a popular subject because of the near-fatal attack that occured last month.

My question is this- why the frack does this matter? There was a bad apple in the (very odd) bunch, but accidents happen. Everyone wants it to be illegal to raise chimps as their own, but accidents happen with all pets. Dog attacks happen all the time, yet people include them in the family all the time and chimps are probably the smartest animals out there. If you check out that CNN article, you'll see that the attacking chimp was featured in numerous commercials, could water plants, watched tv, surfed the internet and fucking drank wine! That's more class than some parts of America (who experience way more crime, btw).

TO EACH THEIR OWN. Get on with life or at least find something else to worry about. I doubt any of your neighbors are raising chimps a there are bigger fish to fry.

* Why does this matter to me? I don't know, but I feel new sense of predjudice. Blah, smh.