Scrambled Eggs and Overhead Squats

It was pouring outside today so the pansy princess in me said, “Ew, your shoes are going to be sopping wet when you get there…all for a pull-up bar?!? Uh, no.” Because you see, the only thing needed in my WOD today was a pull-up bar.

“BW Fifteen” – found in WODBook I bought at the VA Showdown
35 squats
25 push-ups
15 pull-ups

Little did I know how much this would change between then and the time I ACTUALLY did the WOD.

6pm rolled around as I swivelled to and fro about my desk chair.

Me: *Sigh* “Do I need a day off? Should I use the hammy as an excuse?”, groping behind my thigh for a sensitive-to-the-touch feeling that would surely send me over the ledge of self-pity into the well of laziness.

Myself: “Nope, just need to warm-up. Get up. Go.”

Me: “You’re so annoying.”

**Have I mentioned how much I love scrambled eggs and tomatoes? It’s a peasants’ dish here in China, but it’s my favorite! Mmmm! I love it when 阿姨 (“Aunty” in Chinese) makes it.**

I go downstairs to my little workout nook, do my warm-up, stretch out the hammy and decide, “I’m going to sub out pull-ups and do sit-ups.”

Myself: “But your butt is still raw from yesterday and the day before!”

Me: “True, I did just do sit-ups, A LOT of sit-ups 3 days in a row…with no husband to rub Vaseline on my backside after either! I deserve a break, all alone, no one to take care of me…”

Sorry, that’s a different post.

Myself: “But if you take out sit-ups, that’s just squats and push-ups and you just did bench press and squats yesterday and hella push-ups the day before. Remember, with all the sit-ups?”

Me: “Ok, ok, I got it.”

35 OH squats (metal mopstick)
5 wall-walks
7RFT = 24:23

WOD for snails

I’m not even sure why I brought my timer other than to have one other piece of information to write down in my nerdy WODBook. (I have GOT to add that tape to the nose piece of my glasses. I keep meaning to do that!) I was moving slower than snails making sure my hamstring was ok. Even walking up the wall, I had to be careful.

It’s amazing how much we notice our muscles’ use when they’re really hurt or sore. I’m constantly like, “Wow, who knew you used your hamstrings so much to scoot around in your rolly desk chair because you’re too lazy to actually get up and walk anywhere, or pulling off your shoes without untying them because you’re too lazy to simply bend over, or putting on your swimsuit just to hang out in because you miss the beach.” It’s really quite eye-opening, a learning experience for sure.

So, what’s the take-home message after all this huff and puff about my strained hamstring?

Running is stupid, never do it.



Just like I have no excuse, neither do you. I have a few jump ropes, a rotting broom stick and my own self-generated mass of 63.5kg. Go get 'em!

I’ve been back for a little over a month, and have been so blessed to have my friends at FGB Hawaii Kai post new workouts almost every day on my Facebook page. Yeah, I could figure it out on my own (I did get a degree in exercise physiology!), but, man, I love not having to think about it. And, since it’s on my Facebook page, it’s there for the world to see how I did, if I did. So, needless to say, I have a serious reporting-back-to on my shoulders, and I love it. Here’s a review of some of the workouts I’ve done. I’ve only done a couple more than once to see progress, but will soon start from the beginning to see if I’ve gotten lazy and fat or progressed. I hope this encourages more people to get off their butts and move! (And on that note, I’ll continue to sit on mine while I write this.)

*Disclaimer: I realize a lot of you may not care about my training, but keep reading, it’s funny too!…Well, and hey, there’s pictures. Come on.

Today’s WOD (Workout Of the Day): (Thanks to Outfitting My Life for the idea)

20 min AMRAP (As Many Rounds As Possible)

5 burpees

10 push-ups (on my knees or it would take me 2x as long and I was going for speed)

15 sit-ups

20 squats

3/11/12: 9 rounds + 43 reps (Only 7 reps away from 10 rounds makes me wish I didn’t linger in the middle!)


WOD for time:

7 wall walks (there are pics of me doing a wall walk, go find them if you care)

21 sit-ups

5 wall walks

15 sit-ups

3 wall walks

9 sit-ups

2/9/12: 7:57

3/2/12: 5:31 (What did I do the first time, take a cookie break?)


WOD: 4 RFT (Rounds For Time; Pay attention, I’m only putting this on here once.)

25 walking lunges

10 burpees

2/11/12: 6:42 (Make sure you start lunges with each leg twice. If I do it over again I’m going to do 26 just to make it even for both legs.)



533m run

20 box jumps

2/12/12: 20:40 (I’ve GOT to try this again, sounds über slow. It was originally 400m, but we used our court area outside and it’s 800m 3x around, so we did 2 laps to have a measurement. The only thing I have to jump on is a 68cm ledge [26.77in], 3.23in shy of my usual.)


WOD for time:


2/13/12: 24:00:00 (I’m so good at this one!)



400m run

90 sec rest

2/14/12: 1) 1:33, 2) 1:30, 3) 1:33, 4) 1:31 (Not too shabby for a 30yr old! Doing these brought back so many memories and jitters of high school track and field. I used the track at the university across the street for this one. Saturdays are the best time since there’s not many students out, thus less likely for me to be seen crawling through the hole in the fence. This was also the day I wrote my thus-far favorite post, “Who’s Yo Daddy?“, a special V-day gift to my dear ole dad.)

Here's the hole I climb through to get to the track I use. (as if my white skin and light brown hair didn't attract enough attention)

WOD for time:

100 jumping squats

400m run

2/17/12: 7:21


WOD for time:

Eat a Dark Chocolate Bar

2/16/12: in:a:flash (I even felt a little nauseous after. Crossfit for life!!)

My fingers don't work that fast on a stopwatch. I couldn't get the time.


20 sit-ups

20 box jumps

2/19/12: 12:50 (That’s lame. Stay tuned for an update on this one real soon.)



24 walking lunges

5 wall walks

2/20/12: 11:28


WOD for time:

100 burpees

2/21/12: 8:58 (Again, I must’ve taken a cookie break somewhere in there because later, 2/26/12, I did 95 burpees in 7min.)



20 OH (OverHead) squats

10 long jumps

100m sprint

2/24/12: 8:25 (I should get seconds taken off for rain, cold, slippery track [I almost ate it during long jumps], seeing my breath, my butt getting dirty from kicking water/dirt during sprint, my toes being frozen, and my nose running, just sayin’. Oh, and I’m currently using a rusted broomstick for OH exercises.)

A great way to recover the feeling in your hands, feet....and crotch, I guess? I don't know, maybe my brain was frozen too.

WOD for time:

2mi run

2/27/12: 15:09 (I mapped this online and ran 20 steps past just to make sure.)


WOD for time:

100 pull-ups

100 push-ups (knees for me)

100 sit-ups

100 squats

2/28/12: I jacked this one all up. I wasn’t for sure whether I was suppose to do all and THEN move to the next exercise, or just finish 100 of everything however I want. Here’s what happened: 1) I realized that it would’ve said 20 reps (of everything), 5 rounds, if that’s how it was suppose to be done but it didn’t, so I then assumed I wasn’t suppose to move on to the next exercise until I finished 100 reps. B) I broke it up anyways (stupid!) 3) Even though I broke it up, I counted ALL wrong. I did 21 reps, 21 reps, 20 reps and then decided “I’ll finish off 100, so that’s…48 reps, ok, here we go!” (????) Idiot! 21+21+20+48=110. So, needless to say, I will redo this one on another day. The good news is that I did finish the “Retard” WOD in a slothful 25:46. (I have to use the bottom of a high fence for pull-ups. My feet touch the ground, but I can’t do a pull-up anyways, so I assist and then all-arm it on the way down. I’ll have to get a pic of this, hard to explain.)



20 DU (Double-Unders, the jump rope goes under your feet twice in one jump.)

10 lateral hand-stand walks against the wall (5 to the L, 5 to the R, both hands must move to count rep)

3/3/12: 7:58



20 squat jumps

20 sit-ups

30ft hand-stand walk

3/5/12: 24:40 (I was pleasantly surprised that I gained back my hand-stand abilities so quickly. I definitely didn’t rush walking upside-down, so it took me forever, but what fun!)



5 inch-worm push-ups

12 walking lunges

7 burpees

3/6/12: 5 rounds + 3 reps



11 Odd-object squats

5 wall walks

3/7/12: 10:31 (The heaviest thing I could find was a bottle of water, 18.5kg [40.7lb], but I also tried a potted plant and the fire extinguishers. This day, tragically, I was a victim of WOD junk. WOD junk is when you’re so fatigued and tired, you can’t think straight and you definitely can’t remember how many you just did. I “finished” at 8:05 but REALLY felt like there was no way I did 5 sets, so since the clock was still running, I did 1 more set at 8:39, finishing (a possible 6th set, but I think only 5) at 10:31. Lesson learned: COUNT.)

Nope, not heavy enough.

The fire extinguishers weren't heavy either. Can you imagine if they needed these? "Hold on! I only got 5 more reps!"

I'm way too excited about all this. What a nerd.


20 jump squats

200m sprint

3/10/12: 6:28

This is precisely why I bring my camera EVERYWHERE with me. It's almost more important to me than money. You never know when you'll find gold!

Me to random student: "Qing wen! Ni *makes picture noise* wo ma? Zhe ge." *points to button* (Translation: Excuse me! You *makes picture noise* me? Here." *points to button*

Well, there you go. That’s what I like to do. I’m so glad I have all this down now. It really helps me keep track.