December 2011
28 posts
“The simple first rule of branding and marketing anything (even yourself)
Not...”
– Seth Godin, December 17, 2011
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The Newbie’s Guide To CrossFit →
I like this blog. Author says (you have to click one of the links) that Cross fit is “intensity and intensity is relative to our individual physical abilities”.
3 tags
WOD: modified 'Linda' 12.19.11
Great! Lovely! I now have dead lift burns on my legs! I must listen to Miggy who says to be prepared at all times- i.e. to bring knee socks specifically for dead lift WODs!
Warm up: 10 leg swings (front and side), 10 lunges (each leg), 10 good mornings Rx 45/25, 3x5 dead lifts (25, 35, 45), 3 x 5 power cleans, stretch - calves, hamstrings, quads, pelvic, tricep, forearms.
WOD today:...
2 tags
Likely successor to Kim Jong-il: Kim Jong-un
Here’s the likely successor of North Korea’s ‘Dear Leader’ Kimg Jong-il who died today at 70 years old - his 27-year old third son Kim Jong-un referred as ‘the Young General’ (photo from Reuters):
Bloomberg reports that “The potential succession of his little-known third son, Kim Jong Un, threatens to trigger a dangerous period for the Korean peninsula,...
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Help Typhoon Sendong (Washi) victims →
Another freaky Ondoy-like weather disturbance hit Mindanao last weekend. Typhoon Sendong (international codename Washi) dumped a total of 181 millimeters of rainfall in just 24 hours causing flash floods. According to the National Disaster Risk Reduction and Management Council (NDRRMC) executive director Benito Ramos, there are over 500 casualties and the hardest hit are Iligan City (214) in...
“Insulate yourself…
from anonymous angry people
Expose yourself to...”
– Seth Godin. December 13, 2011
2 tags
WOD today: skill and cash out
My abs still hurt from the hollow body position and the grass hoppers. I begged to do non-Rx since my left wrist still hurts from yesterday’s WOD. Karen says that Lance Armstrong can lift up to 315-lbs. Wow! Anyway, here’s the WOD today:
Skill: Hollow Body position
30 reps for “Quality”: 10-sec hold and 10-sec rest
WOD: 10 rounds for time:
10-sec Overhead...
2 tags
WOD: 12.13.11
Since I’ve upgraded my BB from Onyx to Dakota, I lost my tumblr account in my mobile phone and have to upload using either my laptop or desktop. So, i’m now a tad late in uploading my WODs.
Yesterday’s WOD by Ferdi was definitely très, très fatigue!! I started with non-RX 45-lbs but my left wrist was a bit wobbly and had to lessen load to 35-lbs. Anyway, completed 5 + 14 Bs....
Free paleo diet food list and snack ideas list too →
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WOD: intro of CrossFitMNL
I’m glad that Miggy was in the box today. Since it was Tessa’s first time (photo below), we did CrossFit Manila’s intro WOD which Miggy says “it’s NOT EASY!!”
I did the Rx except for the pull ups (green band) and Tessa used the 12” box.
Well, we did more than the first timers! Tessa did 7 and I did 8! Not bad.
Here we are all sweaty after...
Mark Ruiz's lessons
Mark Ruiz on his quarter crisis. Heleft his corporate job to set-up a social enterprise called “Hapinoy.”
1) Follow your heart, but still engage your head.
2) Work with meaning.
3) Innovation is a necessary core competency in this day and age.
4) Iterate, iterate, iterate.
5) Build a platform that allows you to collaborate because that’s how you expand your reach.
6) Let...
“Challenge the known. Embrace the unknown. Continue to learn. Obey the absolutes....”
– Guy Kawasaki
“When the activities, people and setting make you come alive and you are able to...”
– Jonathan Fields of “Career Renegade”
“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps...”
– Thomas Edison
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WOD squats and triceps 12.05.11
Well, my legs are wobbly after today’s WOD. We only did two but maaaan, it was a lot!!
Warm up: 200 jump rope, 15 push ups, 15 front squat (35/25), 10 burgener (1-2), 3x 10-sec hand stand hold, 3x20-sec holds of (1) triceps, (2) pecs, (3) calves, (4) hamstrings, (5) quads and (6) pelvis.
WOD:
20-18-16-14-12-10-8-6-4-2
Squat Cleans Rx 75/45 (35)
Ring Dips (variation...
Eurozone crisis →
3 tags
WOD: strength training 12.1.11
The heavy rain didn’t deter me from going to the box to get my CrossFit fix. Today’s WOD is a good recovery workout considering that I did a lot of lunges and squats at yesterday’s trek in Sta. Lucia, Banahaw.
Warm up: 500m row, 15 slow push ups, 15 wall facing squats, 15 strict sit ups, 15 SDHP (35/25), 3x 20 sec bridge hold, 3x 20 sec tricep, 3x 20 sec stretch
WOD: 12.1.11
...
1 tag
