Next Investment: Do-wins

http://www.roguefitness.com/store/rogue_dowins.php

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

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.

WOD 08JAN09

@ 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.

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.

WOD 07JAN09

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!

GI

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.

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

WOD 06JAN09

@ 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

17:20

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

"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

WOD 05JAN09

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.

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.

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":

wth?!

My sister- spotted on SeaSpot's mainpage.

art: The Ancient of Days

click to embiggen!

by William Blake.

CrossFit Benchmarks

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

Personal Records:
Angie 14:29 (08JUL08)
Annie 6:45 (11JAN09)
Badger
Barbara 21:52
Chelsea
Christine 12:40
Cindy 26 rds (08SEP08)
Daniel
Diane 5:00
Donkey Kong 9:08
Elizabeth 11:16
Eva
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)
Isabel
Jackie 7:53
Jason
Josh 9:53
Joshie
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
Michael
Murph 63:03 (+ 25 body armor)
Nancy
Nate
Nasty Girls 17:29
Nicole
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)

WOD 01JAN09

Fresh beginnings- a new cycle of exercise starts now!

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

[B]10:43[/B]

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:

MIND

• 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.
  

BODY

• 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.
• 
  

SPIRIT

• 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.

WOD 31DEC08

"THE 2008 COUNTDOWN"
as far as you can get in 20:08 :
100 squats
90 sit ups
80 supermans
70 pushups
60 kb swings, 20kg
50 pullups
40 squat thrusts
30 lunges
20 windshield wipers
10 handstand pushups

i finished the lunges when time was called.

HAPPY NEW YEAR!