Turbo Geek

AB 2009

2011-06-27T14:08:00.000-07:00

Milk & Honey - Goapele
Electric Feel - MGMT
Slow It Down - Drake
I Need Love (feat. The Dream) - Lloyd
Unthinkable (feat. Drake) - Alicia Keys
Pretty Wings - Maxwell
Fear - Drake
Purple Flip - FE Music Group
Sweet Dreams (YM Remix) - Lil Wayne, Nikki Minaj
Think Good Thoughts (feat. Phonte and Elzhi) - Drake
Alive (feat. Ratatat) - KiD CuDi
Killer (feat. Nipsey Hussle) - Drake
D.O.A. - Jay-Z
CuDi Zone - KiD CuDi
Ignorance - Paramore
Louder - Katy B

Time for the next tattoo?

2011-05-16T23:24:00.000-07:00

This is the piece I want done over my left shoulder. The face of the woman would start on my shoulder blade and the hair/flower would turn into a half-sleeve. The problem is that I haven't found the right artist to get this done.

The homie Mark just got his tat done the other day though by an artist named Joel A

Lodge Logic

2011-05-15T22:28:00.000-07:00

Just got my own iron skillet!

One of my favorite songs evar.

2010-10-06T22:07:00.000-07:00

Been very familiar with the music from a very early age. First time seeing the video today... damn.

"No no no no no no ..."

How fucking awesome is this dude?!

still need to catch up

2010-09-25T23:51:00.000-07:00

Picked up a WOD book at the Regionals. Need to transfer most of my results over into this.

Fight Gone Bad 5 was awesome. We went to the new Urban CrossFit (congrats Craig!) and competed amongst a bunch of folk (my team was Adam, Tony, Colin and John). We were 3 (hot damn) points away from winning 1st place. Boo.

"FGB"
3 rds of 1-min intervals for max total reps:
box jump, 20"
push press, 35kg
rower (cal)
wall ball, 20# to 10' target
sdhp, 35kg

313

SO much to catch up on.

shopping

2010-09-17T00:14:00.000-07:00

got my rent deposit back from my old place so i brought my girlfriend to the mall today and bought some jeans that fit (finally!), a belt, some navy Toms (i know, right?), and some other small things. grand total spent today: some $400. whaaaaa

anywho, i bought a pair of the Matix Gripper in black. this is the third or fourth time i've bought Matix and checked out their site. now i have a real appreciation for their brand:

MATIX Capital Collection from Matix on Vimeo.

The Solo Adventures

2010-09-14T00:49:00.000-07:00

bits & pieces

2010-08-22T23:39:00.000-07:00

i need to do something for this.

----

also bought a bike this week. here are the accessories i've purchased so far:

I already have a black Timbuk2 Commute Messenger Bag (M), two Ogio Ionik backpacks, a brown pinstripe Ogio Hip Hop Messenger Bag, as well as an old school, rare, no print Kozmo.com Chrome Messenger. I need a better tool (I've got a lame-O Schwin), a pump, some fenders, and some better tires for when it rains.

This also makes me want to get another rain shell. One that's BRIGHT

The Expendables Body Count

2010-08-20T08:54:00.001-07:00

Via: Term Life Insurance

How sad.

2010-08-14T17:48:00.001-07:00

http://latimesblogs.latimes.com/herocomplex/2010/08/star-wars-was-born-a-long-time-ago-but-not-all-that-far-far-away-in-1972-filmmakers-george-lucas-and-gary-kurtz-wer.html

I'm torn between how the ending WOULD'VE been and how it actually ended (the ending I grew up with).

Karma Karma Karma Karma

2010-08-04T01:44:00.000-07:00

Today I gave a homeless man on the corner of Denny and Eastlake my Jimmy John's Unwich #11 and then was blessed with a thank you card from my business partner

and a cash bonus!

Cool.

3GS photography shoot

2010-07-06T23:24:00.000-07:00

Pretty dope.

http://fstoppers.com/iphone/

project

2010-06-07T15:01:00.000-07:00

for Sheena's class

My 25th Birthday

2010-06-07T08:55:00.000-07:00

This is how I want to spend it: http://warriordash.com/register2010_northwest.php

Video Game - E3 2010 - AOTS Exclusive

Week 6

2010-04-19T13:09:00.000-07:00

Monday 19APR2010

1030 @ Urban CF

BS 60 80 100 121
B 60 70 80 90
PC 40 60 70 80 85

Still playing the more narrow stance. Used a 4-minute rest today in between sets. Utilized the belt for the last set.

Bench press was wobbly, but doable. Still working on timing.

Started to jump back- need to jump up instead. Faster elbows and louder feet as well.

I was hoping to be up to 170# by this week (currently at 152#), but the eating part is hard for me. I haven't planned out my meals that well and it's been costing me a bunch. I really need to get a mini-fridge in the gym asap.

Week 5

2010-04-19T12:46:00.000-07:00

Wednesday 14APR2010
1030 @ Urban CF

BS 60 85 95 119
P 20 30 40 53-54-54
DL 60 100 120 140 150

Craig made me narrow my stance for the backsquat. I let my hip go a couple of times, but at least I grasp the concept.

The nerves in my arms still fire off if I'm not careful of controlling the path of my elbows.

Failed 5th rep twice before using a belt. The bar should be held closer during these maximal efforts.

1200 @ Foundation CF

sled drags (15kg tire + 20kg bumper) uphill and back 3x
500m row 1:42 - Started off feeling strong as hell, then about 60 seconds in the conditioning got to me.
max standing box jump - 52"

2010-04-12T14:05:00.000-07:00

1130 @ Foundation CF

BS 60 85 95 117
B 60 70 80 89
hip ext 3x12 @ 50#
pullups @ 17kg (16kg kb + 1kg plate): 7 - 6 - 6

"They call me Jay Electronica. Fuck that ..."

2010-04-12T11:16:00.000-07:00

This shirt is dope.

EXHIBIT C!

A bunch

2010-04-12T10:49:00.000-07:00

Fri 19MAR2010

BS 20 60 80 97
B 20 60 80 84
max pullups x3: 15 @ 7.5kg, 8 , 7 @ 10kg
hip ext 3 x 12 @ 30#

Mon 22MAR2010

BS 20 40 90 98
P 20 30 40 47. Elbows need to stay in, otherwise I get some weird nerve twinge in the eccentric.
DL 60 80 100 120 140. MY BACK!

Wed 24MAR2010

1040

BS 20 40 60 80 101
B 20 60 80 85
max pullups x3: 8, 9, 6 w/ 30# weight vest
hip ext 3 x 12 @ 35#

2030

"Death By Pullups"

20

Fri 26MAR2010

BS 20 60 80 90 103. Squat was easy wearing Brady's Karhu's.
P 20 30 40 48. Focusing on elbows' movement mad it feel slow, but smooth.
PC 40 60 80 82. Janky. I'm not releasing the hook grip enough, so my rack position is ugly. Still need the intensity to land quicker and harder.

Mon 29MAR2010 @ Urban CF

BS 20 60 80 92 105
B 20 60 80 86
hip ext 3x12 @ 40#
pullups @ 16kg kb: 7-6-5

Used a 3 min rest in between worksets. Hip ext terrible as per usual.

Wed 31MAR2010

BS 20 60 80 95 107
P 20 30 40 49
DL 60 100 120 140 145

3 min rests. Lost balance in last squat set. Need to set my chest better before squatting. Still have some nerve pinch in press. I can also keep the bar closer in my deadlift. Lockout can improve as well.

Fri 02APR2010 @ Foundation CF

BS 20 60 85 95 109
B 20 60 80 87
PC 20 40 60 80 83

Finally got my Adidias lifting shoes! Lost my balance in my 2nd squat set. Didn't send my hips back enough. I missed my 5th rep on my second bench set. Last set felt the best, but I don't feel completely solid with the bench yet. Power cleans were shit until my last set where I was aggressive as hell.

Mon 05APR2010 @ Foundation CF

BS 20 60 85 95 111
P 20 30 40 50
hip ext 3x12 @ 45#

Squats didn't feel solid. Need to reach back.

Wed 07APR2010 @ Foundation CF

BS 60 85 95 113
B 60 70 80 88
DL 60 100 120 140 147

Still need to reach back further on the squats. This felt heavier and I attribute that to not eating properly. Shaky during second set of bench. Grip gets lost in DL.

Fri 09APR2010 @ Foundation CF

BS 20 60 85 95 115
P 20 30 40 50-51-52. Felt too easy so I moved up each working set.
PC 40 60 80 84

Geeked

2010-04-12T08:39:00.000-07:00

First off, Han Solo encased in carbonite soap? Yes please.

I was never really a big fan of the original TRON, but the sequel coming up is peaking my interest. This is good news seeing as I haven't been geeked for too many movies. The 2009 ComiCon trailer was great:

And the newer trailer is pretty awesome too.

Clu/Flynn and crew look badass

Sucks that it comes out in December. I want to see this in IMAX with the Daft Punk soundtrack pumping loud shit. They're filming parts of the movie in near IMAX presentation (meaning big-as-fuck picture).

Check out this dope fan-made trailer for the original TRON:

Also read this article about the TRON aesthetic.

BLAOW!

2010-03-28T14:07:00.000-07:00

Greatest Heavyweight punchers via RossTraining.

I've always respected boxing and this is why.

"You failed to maintain your weapon, sir."

2010-03-18T23:00:00.000-07:00

Michael Cain in something similar to Death Wish?!

YES PLEASE.

Boo.

2010-03-17T21:23:00.000-07:00

It's my 2nd work set back and I already couldn't make it to Craig's because we were expecting our equipment shipment from Rogue. Where the fuck are my boots?!

1330 @ FCF

back squat 5-5-5

100kg

2015 @ FCF

"Adam's Birthday WOD"
for time:
2 muscle-ups
9 handstand pushups
29 deadlifts, 80kg
29 box jumps, 30"
29 weighted k2e, 14#
2 muscle-ups
9 handstand pushups

13:26

STRICT BABY. But I missed a bunch of k2e. Time for a Guiness?

2010-03-17T10:17:00.000-07:00

1330

BS 20 30 75 85 100

2015

Adam's birthday WOD

for time:
2 muscle-ups
9 hspu
29 deadlifts, 80kg
29 box jumps, 30"
29 k2e, 14#
2 muscle-ups
9 hspu

13:26

Weighted k2e are a bitch. My standing vert = 9'2" in three attempts.

Restarting Strength. Again.

2010-03-15T10:13:00.000-07:00

The plan is to try to workout at Urban CrossFit with Craig coaching me every MWF @ 1030

Day 1

Weight = 140lbs.

BS 60 80 85 90 95. Need to stop my decent earlier. Doing more of an ass-to-grass squat.

P 20 40 44 46. Let it drop too much. I'll get a better rebound if I control it

PC 20 40 60 70 80. Need to get aggressive and stomp.

Starting Strength Seminar

2010-03-14T10:09:00.000-07:00

This weekend was Mark Rippetoe's Starting Strength Seminar at CrossFit Eastside (aka Eastside Strength & Conditioning)

What an amazing weekend. Not only was I taught why we lift that way, but I was also shown and had to teach it to others. Very intimate work groups allowed for a better experience. I highly recommend this "cert" to those interested in getting stronger.

Worked up to 3 sets of 5RMs for the back squat, press, deadlift, bench press and power clean.

2010-03-11T10:07:00.000-08:00

1645 w/ Brady

"LAZARETH"

3 rds for time:
30 double unders
20 db squat cleans, 50#
10 pullups

15:03

I subbed 35# for the first round, 45# for the second and third.

2010-03-10T09:32:00.000-08:00

mainsite WOD

"MARY GONE BAD" ?

5 rds for time:
1 L-sit rope climb
5 handstand pushups
10 OH pistols, 20kg

19:46

I hate our climbing rope. It gives too much and is too slippery. Maybe we should buy a manila rope now.

2010-03-09T09:30:00.000-08:00

21-15-9 reps for time:
OHS, 40kg
pullup (c2b)

7:55

Didn't use a rack and would've went faster had I not missed some pullups. Workout was with Mikey and Adam

2010-03-05T09:26:00.000-08:00

mainsite WOD

for time:
5 muscle-ups
15 back squat, 40kg
10 muscle-ups
30 back squat, 40kg
15 muscle-ups
45 back squat, 40kg
10 muscle-ups
30back squat, 40kg
5 muscle-ups
15 back squat, 40kg

22:27

2010-02-25T09:25:00.000-08:00

"FRAN"

5:47

2010-02-24T09:24:00.000-08:00

back squat 20 60 80 100 105
freestanding hspu 3
hamstring sled drags 35kg

2010-02-22T09:22:00.000-08:00

1400

back squat 100kg
press 48kg
max back ext 21-20-21

75 double unders in a row!

2130

for time:
100 double unders
50 db power snatch, 45#
100 double unders

8:42

2010-02-16T09:21:00.000-08:00

for time:
2k row

7:56 (1:59/500m)

press 5-5-5 47kg

2010-02-12T09:19:00.000-08:00

backsquat 20 60 100x5 100x10
deadlift 60 x5

practiced some inverted hangs with controlled lowers

2010-02-10T09:15:00.000-08:00

OHS 20 40 50 60 65x5
C&J 50x2, x4

for time:
30 muscle-ups

9:42

so i have some extreme chest soreness

2010-02-03T21:15:00.000-08:00

mixed double tabata:
back extensions
pullups

5, 6

Did it with PJ

The Fringe Benefits of Failure

2010-02-01T22:42:00.001-08:00

J.K. Rowling Speaks at Harvard Commencement from Harvard Magazine on Vimeo.

Paleo Challenge, early 2010

2010-02-01T22:41:00.001-08:00

For the month of February 2010, I will be keeping my log here:

http://fcfpaleo.blogspot.com/

Blackjack

2010-01-28T21:14:00.000-08:00

"21"

17:00

PR?

Extra credit: 40 pullups in 60 seconds. 20 burpees.

January 2010

2010-01-27T21:10:00.000-08:00

Our monthly affiliate WOD, courtesy of Tom, SnoRidge CrossFit

"Penalty Box"
box jumps, 24"
OHS, 35kg

20:54

Every minute on the minute do 10 box jumps. After completing them do as many overhead squats as possible. Continue pattern until 100 ohs are done.

I missed 4 rds of squats because the box jumps RUIN your fucking legs. Oh damn.

"Breathing sucks"

2010-01-25T21:08:00.000-08:00

CrossFit.com WOD

5 rds for time:
500m row
7 thrusters, 135# (scaled down to 40kg)

16:33

Workout with Brady. He did it rx'ed. I should've.

So I was right!

2010-01-22T21:06:00.000-08:00

and I was a bit sick after that. Exhaustion maybe? I'm at the gym from 5:45am to about 9pm multiple times during the week. No refrigerator either. I forget to eat too many times.

"KELLY"
5 rds for time:
400m run
30 box jumps, 24"
30 wall ball shots, 20#

39:37

22JAN2010

2010-01-22T15:26:00.000-08:00

Rest: 5 hours

Nutrition:

0830 Beef Primal Pac 55g
0900 Caffe Vita - 12oz drip
1345 Beef Primal Pac 55g

WOD:
1200 @ FoundationCF

"KELLY"
5 rds for time:
400m run
30 box jumps, 24"
30 wall ball shots, 20lbs

First workout since 01/11. No walking during the run, except for a complete stop in the beginning of my 3rd 400m. Lungs were burning. Box jumps weren't cycled as well as I know I can, but I definitely have to take it slow to build it back. Satisfied with my performance on the wall ball. It's my GOAT and Margaret made sure to bark at me when I took too long of a rest. Chad bit on our heels too! Good stuff.

Why did I do this one to come back?! Ah well, I remember back in High School how my S&C coach (and mentor) Mr. Freeman wrote in one of my strength workout logs for cheer "COMMITMENT?" every time I didn't write in my book. I need someone to do that as well.

It sucks because I find myself making excuses and no one here pushes me or holds me accountable. Maybe because I'm in charge? Still, I'm human and I make mistakes all the fucking time. Kick my ass someone!

My short term goals:

By April 1st, I want to be working out two days on, one day off. That should bring my S&C up quick.
5 muscle-ups a day
60 sec upside down
60 sec isometric holds (L-sit, planche, iron cross progressions, levers, etc.)

I just want to get back to where I was at FCF 1.0.

----

I'm actually REALLY excited to see this. I've been a big fan of Banksy for a while, but always thought that he would prefer to stay off the grid. I don't think they'll show much of him, but we'll see his crew.

Hope it plays here in Seattle. Banksy representing the least popular element of hip hop: graf!

What?

2010-01-17T20:14:00.001-08:00

http://gizmodo.com/5449275/inverted-reflected-art-warps-space-time-and-my-mind?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+gizmodo%2Ffull+%28Gizmodo%29

Whaaaat? Crazy art. This is on some "figure out this puzzle" shit.

Monday blues

2010-01-11T21:01:00.000-08:00

5 rds for max reps:
front squats, .75BW (~48kg)
k2e

88/75

Round breakdown:

20/20
21/23
17/14
15/14
15/14

Felt "sickly" and a little nauseous. The back of my throat felt coated with phlegm. Feels like I was making some excuses to not push so hard. Am I justified?

"Winning is a habit. Unfortunately so is quitting."

Real talk

2010-01-11T15:30:00.001-08:00

Mikey is on social/relationship/men vs. women.

I see it as WA state personalities vs. CA state personalities.

Word.

- via iPhone

Pet peeved

2010-01-09T13:45:00.001-08:00

Pet peeves I've seen in the past 24 hours:

1. Non-Rain-X'ed windows
2. Using flash 20'+ away in a club, in the dark
3. Clothes covered in dog hair

- via iPhone

2010-01-05T20:33:00.000-08:00

WOD

1900 @ Foundation CF

For time:
150 double unders

2:57

Boo. Thought I'd move faster but around 100 I lost competence in multiples.

Nutrition

1100 3 eggs scrambled in butter

1400 1/2lbs oven roastd turkey, large Braeburn apple, 12oz coffee

2030 Old Village Korean BBQ: galbi (bone-in)

- via iPhone

and again!

2009-12-31T20:57:00.001-08:00

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

2009-12-30T16:14:00.000-08:00

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

2009-12-28T21:03:00.001-08:00

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

2009-12-26T17:23:00.000-08:00

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

2009-12-07T22:56:00.000-08:00

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

2009-12-02T21:14:00.000-08:00

Two things:

A.

B.

December 1st

2009-12-01T22:33:00.000-08:00

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

2009-11-27T20:27:00.001-08:00

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

2009-11-27T20:26:00.000-08:00

~ 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

2009-11-27T20:22:00.001-08:00

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.

2009-11-27T04:13:00.001-08:00

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

Tuesday 10NOV2009

2009-11-16T09:42:00.000-08:00

"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

2009-11-16T09:39:00.000-08:00

"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

2009-11-16T09:36:00.000-08:00

"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

2009-11-16T09:34:00.001-08:00

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

105kg
60kg

Sunday 25OCT2009

2009-11-16T09:32:00.001-08:00

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

2009-11-16T09:30:00.001-08:00

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

2009-11-16T09:28:00.000-08:00

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

2009-11-16T09:24:00.001-08:00

Press 5-5-5-5-5

44kg

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

Monday, 05OCT2009

2009-11-16T09:20:00.000-08:00

"DIANE"

5:03

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

The Truth

2009-11-11T01:01:00.001-08:00

Ignorance is bliss.

WOD 2009 0916

2009-09-16T10:51:00.000-07:00

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.

2009-09-15T15:30:00.000-07:00

“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

2009-08-26T15:51:00.001-07:00

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

2009-08-21T08:49:00.001-07:00

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

2009-08-11T17:53:00.000-07:00

@ Urban CrossFit

AMRAP in 12 min:

5 deadlift, 90kg

6 ring dips

7 box jumps, 30"

8 rds + 4 deadlifts

WOD 2009 0803

2009-08-11T17:51:00.000-07:00

5 rds for time:

20 mbc, 20#

30 pushups

40 situps

50 squats

34:42

Why was this WOD so long?!

WOD 2009 0728

2009-08-11T17:49:00.000-07:00

for time:

400m walking lunge

9:23

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

WOD 20090724

2009-08-11T17:47:00.000-07:00

b2b tabata squats

Foundation CrossFit: B2B Tataba Squats from ABueno on Vimeo.

30JUL09

AB does b2b tabata squats.

WOD 20090721

2009-08-11T17:45:00.000-07:00

for time:

1 mile run

200 kbs, 16kg

1 mile run

32:34

for time:

50m broad jump burpee

31 sec

2009-08-07T23:28:00.001-07:00

Slow motion

2009-08-04T23:38:00.000-07:00

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

2009-07-27T21:21:00.000-07:00

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

I didn't know Minnesota got down like that.

Hella cute.

AHH

2009-07-27T10:28:00.000-07:00

Why does picture get me!

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

Maybe?

2009-07-23T15:17:00.000-07:00

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

2009-07-20T21:28:00.000-07:00

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"

2009-07-20T16:32:00.000-07:00

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

DO NOT ANSWER

2009-07-13T23:19:00.000-07:00

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

Avoid this scam like the plague!

Guess what I just scored?!

2009-07-12T18:47:00.000-07:00

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!

2009-07-09T21:18:00.000-07:00

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

2009-07-09T15:15:00.000-07:00

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

District 9

Printer music

2009-07-09T14:44:00.001-07:00

HP - invent from Tom and Matt on Vimeo.

2009-07-07T09:01:00.000-07:00

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

2009-07-07T07:51:00.000-07:00

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

2009-07-05T05:47:00.001-07:00

WOD 26JUN09

2009-06-26T22:15:00.000-07:00

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

2009-06-23T17:23:00.000-07:00

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

2009-06-20T14:38:00.000-07:00

[pause]

See more funny videos and funny pictures at CollegeHumor.

2009-06-17T22:00:00.001-07:00

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

Nick Hawkes

I am bad

2009-06-09T00:35:00.001-07:00

at sleeping.

That is all.

Sorry Vitamin D

2009-06-04T08:24:00.001-07:00

SEATOWN.