Monday, April 30, 2012

NYC - Momofuku run

Happy Monday!  I flew into NYC on the red eye last night for an internal meeting with my team.  I am literally here just for the day.  I have to fly back tomorrow morning and basically get right back to work once I get home.

The one thing about getting to NYC is seeing my East Coast colleague and making her take me to foodie spots that I have read about.  Since I only had ONE meal in the city I had to pick.  I had one place I wanted to go and try.  MOMOFUKU...I needed to try his ramen and other goodies.  I even brought my cook book as well as my Lucky Peach #1 JUST IN CASE David was in the restaurant.  Sadly he was not there...oh well.  I would of been mad if I saw him and I had nothing for him to sign.  Let's get to the food!

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I went here with my colleague Karina....we got to order a couple dishes to try.

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Right here...the BOMB...seriously the best thing I have eaten in months....so good.

Pork Buns
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man I am still drooling thinking about these...so damn good.

moving on to the next thing...Cauliflower..

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these were super yummy too.  Very flavorful.

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Next we had the Smoked Chicken Wings

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oh man...look at the pics...they were fall of the bone tender...

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Karina ordered the Chicken Miso Ramen..

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I ordered the standard house special Momofuku Ramen....

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The ramen is good...top 5 good...I am afraid to say it...Santouka has more flavor.  But it is a good rich broth and super fresh.  It is by no means bad...just not as awesome as I wished it could of been.  Is it worth 16 bucks?  Probably not.....

we passed by saam bar...so I had to take a pic...we were on the our way to MILK BAR!!!

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cookies

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Have to have the crack pie...
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Cookies

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I cannot wait to share and enjoy these when I get home!  Definitely delicious.  Excellent experience going to all his restaurants.

Saturday, April 28, 2012

Happy Birthday Jump Rope - UPGRADE

My birthday was in March...a while back.  My sister asked what I wanted...I said a Jumprope.  Does that make me a nerd?  Well...I wanted to Rogue Fitness SR-1 rope...they were out of stock forever.  They recently restocked...and my sister was able to order me one.

It came in today...these are bad ass....I cannot wait to size it and start practicing my DOUBLE UNDERS!  No excuse now...this is a FAST rope...definitely faster than I can jump...so I will need to practice....and practice.

Rogue Fitness SR-1 Jump Rope

definitely high quality....

Rogue Fitness SR-1 Jump Rope

check out the 360' swivel ball bearing head...spinning for days!

Rogue Fitness SR-1 Jump Rope

and the required INSTAGRAM photo...

Rogue Fitness SR-1 Jump Rope

Saturday Wedding WOD - 4/28/2012

So this morning I got myself to the gym to sneak in a work out before the wedding this afternoon.  Today, my good friends Chris and Nan are getting married in Descanso Gardens in La Canada.  The space is actually gorgeous and a good option if and when I ever pull the trigger! HA!

Anyways...here is the morning workout.

WARM UP - stretching/mobility
Jump Rope
Line drills - squat shuffles, spiderman lunges, bear crawls, high knees, butt kicks
Squats, Planks, etc etc.

WOD
Overhead Lunges
Push ups 1 count bottom, 1 count top
Split Lunges
3 xs the above, 10 each

Team WOD with Partner
150 box jumps
60 Burpee thrusters
150 double dumbells swings

partner and I completed everything except the burpee thrusters.

Stretching...

Pretty brutal workout...it was tough.  Came home had a 6oz Protein shake, water and BSN's Syntha 6 protein and a crunchy granola bar.  Lunch is going to be some fish tacos before we head to the wedding.

The next few days are going to be tough...I have to leave to NYC on a red eye Sunday night.  I arrive in NY on Monday 8AM, I have an internal staff meeting at 1-5PM and then I fly back to LA on Tuesday am at 1030AM arriving at LAX around 1:45PM.  Head home to work from home rest of the afternoon.

My next workout will probably be on Wednesday night.

Tuesday, April 24, 2012

4/24/2012 WOD - sick day

Dragged myself to the gym this evening...I felt I needed to keep moving and get a sweat going.  Here is what coach had me do...and ultimately what I did!

1000m Row
100 x Pull ups/Sit Ups/Push Ups/Squats

I can do it in any order and as fast as I can being sick and all...but no timer just complete it.

I did the row in 4:15
completed everything except the sit ups, my stomach started to cramp around 40 so I could not finish.  But everything else was completed.  So I am happy I did everything else.

Weekend LACMA visit

Yes my fair readers I have been lagging a bit. I have excuses though...number one I was sick all last week.  I got sick at work on Wednesday and had to leave work. Came home slept all night and stayed home on Thursday too.  Ugh...just no good. I felt OK enough to trudge into work on Friday and then even made myself go to the gym Saturday morning for a half assed workout.  So yeah..that is the reason for no blogging.

But it is worth the wait as I have some cool images to share.  On Saturday my girl and I headed to LACMA to see 2 Latin themed exhibits now showing at LACMA.  One is the IN WONDERLAND exhibit which is surreal women artists in Mexico and Americas.  The main draw here was Frida Kahlo and her art.  My girl loves her art and this was the main reason we came to see some of Frida's art.  But the show overall was great and we saw alot of great art.  Check the pics!


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One of our faves...the 2 Fridas...

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another iconic Frida piece...

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another piece that was eerie but cool

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Diego Rivera and Frida Kahlo

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more great pieces from the exhibit

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After this exhibit we also went to see the CHILDREN OF THE PLUMED SERPENT exhibit...this was ancient art and pieces from Mexico and surrounding...it was very cool!

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great afternoon of looking at art and being inspired!  Good times for sure!

Friday, April 20, 2012

Ava DuVernay interview

Please watch this great little interview with my former boss and mentor Ava DuVernay.  I am super proud of her and I am HONORED and PROUD to say she taught me everything I know, she literally gave me a career in publicity and marketing.  She is doing things...big things.  GO AVA!

Friday, April 13, 2012

Graff - Handstyles by APEX

First Failure - 4/12/2012 and 4/11/2012 WODs

4/11
Wednesday night I went in for some O Lifting and Technical work.  It was a cold and wet night in South Pasadena so Coach and I decided I would do some technique work.  We decided to go with BOX SQUAT and SNATCH.

I started with warming up on Jump Rope, did a few overhead squats then worked on my depth with air squats.  Then got on the rack for some backsquats.

Bar x10
95lbs x 10


BOX SQUATS


135lbs 2/3/3/3/3/3/3
As you can see, I left the weight at 135 and just kept practicing my technique.  Getting waaaay back and making sure to keep my shins straight perpendicular to the floor.  It was hard and I have flexibility issues...obviously.  Definitely getting better and better but still need lots of work.

We then switched it up to some SNATCH work. (Notice I used a TEAM CHINA!)



Bar x 5
65lbs x 3/3/3/3
Again worked on TECHNIQUE TECHNIQUE TECHNIQUE!!!!  It actually got better and I can feel the movement.  Really stoked on it.  It really felt like a light came on and it all just felt right.

DONE.

4/12
Last night I went to the gym to make up for not going in on Tuesday.  I had another great workout expertly programmed by my coach...but in it I experienced something I have never felt before.  Here is the WOD:

WARM UP
Jump Rope - 10-15 minutes
singles and practice double unders (I got 2 in a row!)

WOD
Bench Press x2 to failure
So this is a strength set.  Basically just work up to a 2 rep failure.  Simple right?

Single Arm overhead press x 1
Another simple set, just grab a dumbbell and press it from your shoulder over your head.  Work 1 rep to failure, each arm single.

6 x 500m row with 1 min rest in between each set

No comment on this...it was brutal and hellish...but I am happy out of all the sets my slowest was 2:11 and I averaged around 2:06-2:08 for all my sets.


Bench Weights
135lbs x 10
185lbs x 10
225lbs x 2
245lbs x 2
275lbs x 2
285lbs x 1, 1 fail

Single Arm Presses
40lbs/50lbs/60lbs/70lbs/75lbs LEFT ARM ONLY!  Right arm FAIL.

Here is the point...I actually FAILED  at 285 on my bench. If Coach was not there spotting me, I may have died...ok not die, I would of racked it on my chest and slide the weights off side to side.  But as I lifted 285 and got that 1st rep, I felt OK. It was heavy and I just barely got it up...but when I went for the 2nd rep I froze. The weight stopped about 3 inches above my chest and I LITERALLY COULD NOT LIFT IT. I have never felt that before in my life.  I would go heavy and have friends spot but I always was able to move the weight a little.  Not last night...I felt TRUE MUSCLE FAILURE last night.  It was scary...I have never experienced or felt that in my whole life...having this weight on top of you that you could not move, it was such a helpless feeling.  Very weird.

Lastly...my single arm press...weird my left seemed stronger than my right. I got to a 75lbs dumbbell and got the left up...but I could not press it up with my right.

Crazy experience last night...having a bench press muscle fail....I dont want to ever feel that again...but I guess I will have to if I am to improve and get stronger.

I guess it is true...take a FAIL and make it a WIN....use that experience and prep yourself for the next one because there will be another one...and another one and another one until you do WIN, just dont give up!

Monday, April 9, 2012

Don't be a loser....

I have to admit, I am getting sick of all the "inspirational quotes" people post all the time on FB and Pinterest.  But once in a while one will speak to you.....one will resonate.  So I guess it achieved it's goal.  This one screamed at me.


I may not succeed all the time..in fact I fail alot more than I like to admit...but dang it...AT LEAST I TRY!

Sunday, April 8, 2012

Easter Fail "Grace"

I had a master plan today.  A beautiful sunny Easter Sunday.  I was going to video it with my camera and post this on the blog and hopefully beat my time from last week.

GRACE - 30 clean and jerks @135lbs

1st attempt - 6:51

The goal was to go at or under 6 minutes.

But what did I do?  I failed myself by not prepping and planning for this workout.  I woke up around 8AM, went back to sleep, woke again at 10AM and went back to sleep and then woke up around 1130 and headed to the gym.  Did I eat anything?  NOPE.

Everyone knows you need to FUEL before a heavy duty workout...and another bad thing was my friend was supposed to meet me there and he was going to help me time and keep score. Now I wont blame him for anything but I know I need motivation.  I need to have someone there to maybe encourage and yell and push me.  So all in all it was a bad day at the gym.

I pretty much had everything going against me to succeed at this workout.  Another lesson that I KNOW but did not listen or execute.  My bad....

Saturday, April 7, 2012

Saturday WOD 4/7/2012

My foot was giving me pain this morning.  I had to get home and down 4 Aleve's in hopes it gets better so I can walk and WOD tomorrow.

So my mobility was effected so I had to adjust.  Here is what we did:

WARM UP
line drills, various back and forth, I did what I could.

5 x squats
5 x push ups
5 x sit ups
5 x tuck jumps (skipped since my foot was hurting)
3 rounds in a warm up pace with increased intensity

WOD
Plate press x 20
Plate swing x 30
Plate jumps x 30 (subbed for plate squats)
Plate sit ups x 20

I used a 35lb plate - big mistake...I will go into that more later.

first 2 rounds we did in a good pace with a rest. Then...

3 rounds for time.  Go as fast as you can...

I only completed 2 rounds with only 15 squats and only 10 sit ups.

As for the weight I used.  I need to check my ego for sure.  When doing these volume type workouts with 20 or 30 reps, I really need to LOWER the weight.  I thought I was cool lowering to 35lbs...but in reality I should of grabbed the 25lb plate.  If we were doing a more strength base workout I would of grabbed the 45lb plate and be the rock star in class.  But this workout...after the 1st round I should of just lowered the weight so I could complete the workout.

Some lessons are learned the hard way.

Tomorrow is EASTER SUNDAY...I am going to attempt GRACE again...and trying to do it under 6 mns.  I am also going to video it so I can watch myself and share on my blog.  Fingers crossed it goes well.

Until tomorrow!

Sunday, April 1, 2012

April Fools - "Grace"

April 1 - April Fool's...and no this is no joke.  I attempted GRACE this afternoon.  Here is the workout.

1K Row for warm up - 4:36  - super slow but I was chilling to warm up.

"GRACE" - 30 x clean and jerk @ 135lbs as RXed.
For those that dont know Grace is one of the "foundation" Crossfit workouts.  It is part of a number of female named workouts like Fran, Karen and Isabel.  Feel free to youtube GRACE and you will see the workout.  It is pretty hard.  I have always wanted to try it and see where I stacked up.  I really hate proving my coach right but when he is right he is right.  He is probably reading this and thinking "Why dont he listen to me?"  I just hit this wall when the pain envelopes my body and I just want to shut down.  It is definitely a mental block and I guess that is what separates elite athletes from recreational peeps to 24 hour fitness weekenders. (No offense to those that run on a treadmill at a global gym and go home).  I cant get over that mental block...when the pain hits I just have to struggle to work over and through it.  This work out made me face the challenge.  I did OK.  There is some room for improvement.  I did GRACE, legit...as prescribed in:

6:51


Not bad....I then did ANOTHER 1K row for time trial...I did it in 4:07


Then ended the afternoon with a 1 hour kickboxing session.  Not too shabby. I am going to feel like crap tomorrow.  I already know it.  But...the feeling of accomplishment is worth it.  I feel good...tired but good.

Thanks again to Coach...for the yelling and crap.  I do appreciate it...and I guess that is the reason you have a trainer/coach right?  Push you to do things you dont want to.  I have to travel for work this week for 2 days.  I hope I am not too wrecked for my meetings.  We shall see.  Should I bring my jump rope for some DU practice at the hotel gym?  I need to research and make sure there is a gym in the first place.  If not I can always do some squats, push ups, sit ups in my room.

Have a great week readers!

Saturday 3/31/2012 WOD

Ran a little late this morning....so I missed most of the warm up for the 8:30AM class.

Here is the work out that I did catch.

We did a "Progression" of movements:

6x each of 1 legged squats (I had to do assisted)
30 sec Push Up Plank
10 x Hand Release Push Up
6 rounds of the above (last one no push ups)

3 Stations 2 minutes each for 2 rounds
5 riser jumps x 5 aka hurdles
Resistance Sprints
Plate pushes = 35lb plate

Stretching...END.

I then went to work on my O Lifting.

SUMO DEADLIFT
135lbs x 5 (2)
185 lbs x 5
225lbs x 3
245lbs x 1
275lbs x 1
305lbs x 1
315lbs x 1

Wonderful Saturday!!!