Thursday, July 31, 2008

I'm Baaaack!

(the construction crew on the last day of work)

As many of you may already know, I just returned from an amazing week in the Dominican Republic. No, it was not vacation. I had the privilege to serve alongside 24 members of Moraga Valley Presbyterian Church who traveled to the island as a volunteer service project for Kids Alive International. Having previously been to El Arca as a senior at St. Mary’s, I felt especially honored to have another opportunity to love and serve the kids.

During our stay, we enjoyed taking part in various construction and maintenance projects at the Anija School Campus, putting our skills and professional expertise to work. The school serves the children who reside at El Arca and many more who can’t afford public school.

Here are some of the things we did: 1) Together we brought approximately 2,400 pounds of donated supplies including children’s clothing, shoes, athletic equipment, books, backpacks and medicine. 2) We constructed the walls for two classrooms using concrete cinderblocks and cement. These classrooms will be used for future science and art classes at the K-8th school.
3) We painted classroom walls and wooden benches for the cafeteria in addition to the new school sign at the entrance of the campus.
4) Cleaned desks and repaired doors and tables.

After work, some of us headed out into the barrios to lead bible study while others, including myself, ventured to El Arca for some futbol!! The kids ran circle around me as I dodged the soccer ball for fear of it landing on my head. When I finally got the ball I tried to redeem myself with a desperate attempt to make a goal, just to have it blocked by a 4 year old! I had a blast and they enjoyed laughing at me.

Although it is gratifying to know that we provided a service with our physical labor and much needed donations, I feel that it I was the one who was blessed to be a part of the lives of these kids and the recipient of their tremendous love. I hope to remain close to the kids and community at El Arca and look forward to future visits.

Thank you all for your love and support and I ask that you continue to pray for these kids and the Kids Alive family.

If you are interested in sponsoring a child or giving to Kids Alive please visit their website.

First post trip WOD:
Three rounds for time:
Run 400 meters
1 pood Kettlebell X 21 swings (or 35 pound dumbbell swing)
12 Pull-ups
=11:54 (Chest to bar pull-ups)

Wednesday, July 16, 2008

Not Just for Pie

Today I will share my new favorite recipe to commemorate the completion of my first year of Zoning or more preferably, conscious eating. So here it is for your enjoyment:

Pumpkin-Apple Delight
1 cup whole Pumpkin, canned & unsweetened
1/2 a granny smith Apple, cubed
9 Almonds
Cinnamon, to taste
=3 blocks carbs & fat
***I like to serve this dish cold but it is just as good hot. It's the perfect post workout meal consisting of the starchy carbs essential in replenishing glycogen stores. Feed those muscles!

Note: For optimal results supplement this yummy treat with protein.

Yesterday's Food:
6:00 AM
½ cup lowfat Cottage Cheese w/ Walnuts
10:00 AM
2oz Lite Cheese
1 cup Grapes

12:15 PM
1.5oz ground grass fed Beef
½ an Avocado
Marinated artichoke hearts

3:30 PM
3oz ground grass fed Beef
½ an Avocado
Cherry tomatoes w/ marinated artichoke

7:30 PM
1 turkey Sausage w/ marinara
Pumpkin-Apple delight

Tuesday, July 8, 2008

Semi-Annual Assesment

Eeek! As we make our way into the second half of 2008, I wanna take a moment for some thoughtful reflection.
This year's fitness goals:
To focus more on strength training. Earlier this year, I set some reasonably attainable goals for myself (see below). The plan was to supplement CF with some Rippetoe style lifts every 3rd/4th day however, my work trips and busy schedule have been limiting factors in this effort thus far. This became very apparent at the CrossFit Games when I had to scale down 2 of the 4 workouts, exposing a part of my training regimen that needs extra attention. Next year I hope to complete all of the wods as Rx'd and within the time limit.
Listed below are goals and current standing.
Power Lifts
Back Squat
: 1 X 171 pounds(1.5xBW)
Deadlift: 1 X 199 pounds(1.75xBW)
Bench Press: 1 x 114 pounds(BW)
Shoulder Press: 1 X 85 pounds(.75xBW)

Oly Lifts
Power Clean
: 1 X 114 pounds(BW)
Power Snatch: 1 X 85.5 pounds(.75xBW)

Yesterday's Meals
3oz Pastrami
1 Avocado, sliced
Spinach Salad w/ Tomatoes & Alfalfa sprouts

3oz Pastrami
1 cup sliced Cherry Tomatoes w/ Hummus
6 Almonds

2% Fage yogurt w/ Almond meal and Flaxseed meal
6 Walnuts

2oz Tuna
½ Apple
1 cup Pumpkin w/ cinnamon

Friday, July 4, 2008


Only 24 hours until the CrossFit Games!

We me luck, as this weekend I will be one of many crossfitters to compete in the 2nd Annual CrossFit Games! Crossfit Oakland will be in the house!

Team CFO has been training hard and we have 16 athletes competing (including myself): Nabil, Brandon, Patrick, Daniel, Tamara, Candace, Loren, Connor, Lance, Journey, Sierra, Laura, Audra, Tom and Mike.

We will be doing the following WODs over the course of two days:

Workout A: 12 minute time limit
Standards: Thruster-Hip crease below knee cap. Thruster- Full lock out/ear must be visible from the side. Pull-Ups-Any part of the chest from the clavicle down physically touches the bar.

Workout B: 12 Minute Time Limit
5 Rounds:
275# DL Men
185# DL Women
10 Burpees
Standards: Deadlift-Legs at full extension at the top, with shoulders behind the plane of the bar/weight must touch the ground for each rep. Burpees-Chest and thighs touch the ground, hands clap overhead while airborne, ears must be visible in front of your arm.

Workout C: 20 minute cut-off
750 m uphill run

Workout D:
Hopper will decide Saturday night for Sunday competition.

Now if I can only get over the nervousness long enough to get some sleep and food....

Your genes load the gun but your lifestyle pulls the trigger. -Dr. Houston