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Friday, August 31, 2012

Aug 31 WOD: Randy + Wendler Day 12

WOD

We did snatches for the first time during a WOD today. The workout was a hero benchmark called Randy, in honor of Randy Simmons, an LAPD veteran and SWAT team member killed in the line of duty.

We had to do 75 reps of power snatches. Rx for the ladies was 55 lbs.


I practiced using a 25 lb bar, then I tried using a 35 lb bar. Coach Jordan reminded everyone that it's more important to get our form down first before trying to go Rx. So I stuck with the 35 lb bar. It wasn't terribly difficult, but I took my time performing each rep because I wanted to make sure that my form was good -- not easy to do when you have to do 75 reps. Sometimes I'd feel like I nailed it, and then I'd mess up the next rep.

My time: 12:10.

We weren't made to do a cash-out, but I saw something on the board that Dorothy said they'd done, so I did it too.


As you can see, it was a lot. I cheated during the planks, though. I couldn't hold it for 1 minute without taking a break!


Strength: Shoulder press

I had decided I wouldn't do this when I saw the WOD, but I had it already written down in my journal so I ended up doing it anyway. It's deload week, anyway.

40% x 5 = 5 x 25
50% x 5 = 5 x 30
60% x 5+ = 10 x 35

It would've been embarrassing to use a rack for the presses because they're so light, so I didn't. I'm so glad it's Friday!

Wednesday, August 29, 2012

Aug 29 WOD: Triplet + Wendler Day 11

This morning, I finally decided to try out the two-ingredient pancakes I saw on Carrots 'n Cake. I mashed a cavendish banana, then I added an egg and whisked them together thoroughly. I also added a pinch of cinnamon (because bananas and cinnamon are always a good idea), then I cooked it in a non-stick pan.

It took a good 10 to 15 minutes to cook one side, and it was a tad challenging to flip it and make sure it stayed in one piece. After flipping, I waited about 7 minutes more and it was done! I ate it with a side of bacon. It was so good that I'm thinking of making it again tomorrow.


Strength: Back squats

I can't believe it's almost September. Which means malls will start playing Christmas songs all day long. I love Christmas but my wallet isn't ready for it!

It's still deload week, so the weights for the back squats were significantly lighter.

Warm up: 5 x 35

40% x 5 = 5 x 45
50% x 5 = 5 x 55
60% x 5+ = 10 x 65

Assistance: Pull ups (included in the WOD); 3 x 10 good mornings (post-WOD)

My numbers on the left; Tere's on the right

WOD

It was raining hard when I woke up this morning and I debated with myself for a good 10 minutes whether or not I was going to the box or not. Even when I don't really feel like working out, I know there's no way I will actually flake on it. It's just not a choice anymore. When did that happen? Maybe when working out got fun?

I cringe whenever I remember going to "globo" gyms and running on the treadmill for 30 minutes, then trudging to the weight machines to do countless reps of whatever while my mind wandered. While I may at some point in the future leave the box, I don't think I'll ever go back to doing what I used to do at my old gym.

Anyway. Today we did 21-15-9 of:

- Weighted push ups (Rx: 25 lbs)
- Squat jumps
- Towel pull ups


Tere got a 25 lb plate, and when she saw my 15 lb plate she warned me that I'll be sorry I didn't go heavier. She was right, of course. For the towel pull ups, Jordan allowed us to use the ring instead of the bar.

My time: 8:36.

Tuesday, August 28, 2012

Cold-brewed coffee

Yes. I didn't even know this term until a few weeks ago when, after browsing for paleo recipes, I came across a link that talked about using paleo condensed milk for Vietnamese-style iced coffee. I love Vietnamese coffee because it has such a rich flavor, and I didn't know there was such a thing as an iced version of it.

Apparently, there's a whole population of coffee drinkers who prefer this method of brewing coffee over the usual way of hot-brewing. This site explains why cold-brewing is better than hot-brewing.

If you love iced coffee, maybe you'll become a convert like me and start cold-brewing. This is the "recipe" I follow (if you can even call it a recipe). I adapted it from The Pioneer Woman's recipe.


Cold-brewed Coffee
(makes 1 liter)

1 1/2 cups ground coffee
6 cups cold water

  1. Place the ground coffee in a sealable container (could be a plastic or glass jug). Pour the cold water into the container and stir to make sure that the grounds are getting soaked. Let this mixture sit at room temperature for 24 hours. I let mine sit for 36 hours and it turned out well.
  2. After having let the mixture sit, place a cheesecloth over a strainer and pour the mixture through that and into another container.
  3. Store in the refrigerator.
One-liter jug of coffee concentrate

Creamy Iced Coffee
(makes 1 serving)

1 1/2 to 2 Tbsp sweetened condensed milk
Half a glass of coffee concentrate
Half a glass of full cream milk
Lots of ice cubes

Spoon the condensed milk into a tall glass, then fill the glass with ice cubes.


Pour in the coffee concentrate.

That's the condensed milk at the bottom
Then pour in the milk.


Stir well to make sure the condensed milk doesn't stay at the bottom.


Notes:
- Adjust the proportions to suit your taste.
- To "paleo-fy" this, just substitute sweetened condensed coconut milk and coconut milk. I haven't tried it yet because it's so much more convenient to use non-paleo ingredients.

Monday, August 27, 2012

Aug 27 WOD: Baby Kelly

No Wendler-ing today. I was supposed to do back squats, but when I found out that today's workout included high-rep wall balls and box jumps I decided to put off the strength workout lest my legs get worn out.

The WOD wasn't posted in the site but I knew there was going to be a run today. I just knew it. Saturdays and holidays are running WOD days. Not that I would have skipped it. It's just that I suck at running and running sucks!

So we did "Baby" Kelly today. Whenever the coaches attach a "baby" or a "Jr." to a benchmark WOD name, you know it's a scaled version of the original. Doesn't mean it's going to be easy, though. We did 3 rounds of:

- 400m run
- 30 wall balls (Rx: 14 lbs)
- 30 box jumps (Rx: 18")


I used a 10 lb ball and an 18" box. My time: 23:00.

Sunday, August 26, 2012

Homemade chocolate

I don't know about you, but I can't live without chocolate. That remains one of my indulgences even now that I'm trying to be as paleo as possible.

I started looking for paleo chocolate recipes when I couldn't find paleo-friendly chocolate chips for cookies I wanted to back and had to settle for regular chocolate chips. The cookies would've been perfect if they didn't make my tummy hurt (I assume it was the sugar's fault).

Anyway, I eventually stumbled over this raw vegan coconut oil chocolate recipe from Avery Cooks. I never knew making paleo chocolate could be so easy! Her recipe called for vanilla extract but we never have any on hand so I omitted that and tweaked a few things, too.


Paleo Coconut Oil Chocolate
(makes 1 big-ish bar)

6 Tbsp virgin coconut oil
6 Tbsp unsweetened cocoa powder (not the Dutch-processed type)
3 Tbsp coconut sugar (or to taste)
1 Tbsp coconut nectar (optional)

  1. Lightly grease a loaf-sized pyrex dish then line it in cling wrap. This will make taking out the chocolate easier when it has hardened.
  2. Thoroughly mix all the ingredients together in a small bowl. Pour into the dish and spread out.
  3. Refrigerate or freeze then cut into bite size pieces when set.
  4. Store in freezer.
Note: If you don't like the texture of coconut sugar granules mixed with your chocolate, use a liquid sweetener instead.

Friday, August 24, 2012

Aug 24 WOD: Descending ladder + Wendler Day 10

Strength: Dead lifts

I'm almost through Cycle 1 and today is the start of deload week, which means you lift significantly less weight to give your body a chance to recover.

Warm up: 5 x 45; 5 x 50

40% x 5 = 5 x 60
50% x 5 = 5 x 75
60% x 5+ = 15 x 90


I know. Kinda boring, but I've read in forums and websites that these "easy" deload weeks should be enjoyed. This website says that when you're done with the cycle, you should add 5 lbs to your 1RM total for upper body lifts and 10 lbs to your 1RM total for lower body lifts, then recalculate the percentages.


WOD

We learned a new movement today: the snatch balance. It's hard to describe, so I'll let this video show how it's done.



We practiced a few times before doing the WOD, which was 10-9-8-7-6-5-4-3-2-1 of:

- Snatch balance (Rx: 55 lbs)
- Sit ups
- Box jumps (Rx: 18")


Since it was the first time for me to do this, I used the 25 lb bar (although later on I'd wish I'd used a heavier bar). The first couple of sets were wobbly, and there were times when I didn't know if I was falling forward or backward. Guess that's why they're called the snatch balance, huh. For the box jumps, I used an 18" box.

My time: 13:32.

Post-WOD, we - the girls in the moms' class - went to have coffee nearby, and Tin, Tere, and I got to talking about marathon running. Tere is planning to sign up for TBR Dream Marathon when registration opens up, and Tin had volunteered to pace her. They've been needling me to sign up alongside Tere, and although in the past I had dreamed of running a marathon, I have to say that it's not in my bucket list anymore.

I don't know when or how it happened, but I seem to have fallen out of love with running. Training for a marathon entails time and commitment; I know I could make time for it if I wanted to, but the desire is gone and with that the commitment.

Maybe I'll decide to join the 2014 Dream Marathon and have Tere pace me!

Wednesday, August 22, 2012

Aug 22 WOD: Plate burpees + Wendler Day 9

Strength: Shoulder presses

Ah, the shoulder press. I dread overhead movements, and this is why I need to do them all the more.

(source)
Warm up: 3 x 25; 3 x 35

75% x 5 = 5 x 40
85% x 3 = 3 x 45
95% x 1+ = 2 x 50

Assistance: None because I was too laaazyyy.


WOD

There are ongoing constructions at the box and it was distracting so I didn't really feel like doing extra work today. Although you know I still worked on my DUs.

The workout was 12 mins AMRAP of:

- 5 plate burpees (Rx: 25 lbs)
- 7 OH lunges (Rx: 25 lbs)
- 9 wall balls (Rx: 14 lbs)


I used 15 lbs for both the burpees and lunges, and a 10 lb ball for the wall balls.

My score: 5 + 9 lunges.

I hope the constructions end soon because taking a bath in a dusty shower sucks.

Monday, August 20, 2012

Spiced Chicken with Moroccan Dipping Sauce

I took it upon myself to make lunch yesterday, as it seemed people around the house didn't feel like coming up with a lunch menu. We didn't want to do anything work-intensive, and since I went paleo I learned a trick: baking. You just season everything, stick that in the oven, wait 30 minutes or so... and voilĂ ! You're good to go!

It doesn't look like much but it sure smelled fantastic!


Spiced Chicken
(adapted from this recipe by The Clothes Make the Girl)

6 pcs chicken leg quarters
Salt for salting the chicken
1 Tbsp ground cumin
1 Tbsp curry powder
1 Tbsp chili powder
1/2 Tbsp ground allspice
1/2 Tbsp black pepper
1/2 Tbsp ground cinnamon
Olive oil for drizzling

  1. Preheat oven to 425 degrees.
  2. Rub salt over the leg quarters and let sit for about 10 minutes.
  3. Meanwhile, combine all the spices in a small bowl.
  4. Place the chicken in a baking dish big enough to fit all the pieces comfortably. Sprinkle on the spice mix a little at a time, making sure that the chicken pieces are all pretty well coated. Turn the pieces over and coat the other side.
  5. Drizzle olive oil over the chicken and rub again.
  6. Bake for 30 to 45 minutes, or until the juice runs clear when you pierce the meat.

We paired this with Moroccan Dipping Sauce, still by The Clothes Make the Girl.


Moroccan Dipping Sauce

1/4 cup lemon juice
1 clove garlic, chopped
1/2 tsp cumin
1/4 tsp paprika
Pinch cayenne pepper
1/2 salt
Pepper to taste
1/3 cup olive oil
2 Tbsp minced cilantro or parsley

Whisk the lemon juice, garlic, cumin, paprika, cayenne pepper, salt and pepper together. Gradually whisk in the olive oil, then stir in chopped cilantro or parsley. Serve at room temperature.

Sunday, August 19, 2012

Paleo Tablea Cupcakes

The first and only time I made this was during the Paleo Challenge last March. I'd adapted this chocolate cupcake recipe from Elana's Pantry, and while I was happy with its taste, I wasn't thrilled about the centers that had sunk. Also, it's not that easy to find 100% pure tablea. Most of the ones I see in supermarkets either have sugar and milk or whey.

But since then, I'd found several other sources of tablea -- there's the Kablon brand, and there are also several sellers on sulit.com.ph -- and now I feel confident enough to share the recipe.

Tablea cupcakes and Coconut banana muffins

Paleo Tablea Cupcakes
(makes 18)

1/2 cup coconut flour
1/2 cup unsweetened cocoa powder
1/2 tsp salt
1 tsp baking soda
4 tablets pure tablea, chopped
6 eggs
1/2 cup + 1 Tbsp coconut oil
1/2 cup coconut sugar
1/4 cup coconut nectar
  1. Preheat oven to 375 degrees and line cupcake pans with paper liners.
  2. In a small bowl, sift together coconut flour, baking soda, and salt. Set aside.
  3. Heat oil in a double boiler and mix in chopped tablea, whisking until the tablea is melted and the mixture is smooth. Transfer this to a medium mixing bowl and let cool for around 5 minutes.
  4. When the chocolate mixture is just a tad warm, add the cocoa and mix well. Then, add the coconut sugar and coconut nectar.
  5. To the chocolate mixture, add the eggs one at a time, mixing well after each addition.
  6. Add the coconut flour mixture to the chocolate mixture and blend well.
  7. Scoop a scant 1/4 cup into each cup. Bake for 15 to 20 minutes.
This goes extremely well with Fog City Creamery's paleo coconut vanilla ice cream.

Friday, August 17, 2012

Aug 17 WOD: PWOD + Wendler Day 8

Strength: Back squats

My Wendler partner was absent today but I pushed through with the BS. Third week and I'm feeling good!

That's right
(I got this from pinterest but
I don't know the original source)
Warm up: 3 x 50; 3 x 60; 3 x 70

75% x 5 = 5 x 80
85% x 3 = 3 x 90
95% x 1+ = 3 x 105

Assistance: 5 x 30 kettlebell swings (which was the WOD)


Whew. Back squats are scary. I had to double check the plates on my bar to see if I computed the weights correctly because they felt hecka heavy (my math gets messed up whenever I do CrossFit). On the last set, I thought I was going to have to bail because I had such a hard time coming up on the 3rd rep. But, well, I made it!


WOD

It was super simple. We were to pick a partner, and we had 10 minutes to do:

- 1 min on and 1 min off 30 kettlebell swings

Basically, each partner was to do 5 rounds, 1 min each round. If one of the partners isn't able to complete 30 KBS, there's a penalty of 20 hand-release burpees for each incomplete set.


Tin was my partner today, and we both used a 16 kg kettlebell. Although I was able to get 2 complete sets, she was able to do only 1 so between the two of us we had to do 80 hand-release burpees in 5 mins (40 each). Thankfully, we made it in time.

Our score: 1. :(

On the paleo front, I'm planning to make paleofied chocolate truffles, sweetened condensed coconut milk, and Vietnamese iced tea this weekend... if I'm able to buy all the ingredients. So, wish me luck!

Dear CrossFit

Dear CrossFit,

It's been more than 8 months since we first met and I fell in love with you. It seems to be taking a while but I think you're starting to fall in love with me too. Or is that presumptuous of me?

I feel like I've already changed so much during those 8 months. It's like I'm a different person -- not just in terms of physical appearance and capabilities, but also in terms of personality.

And as an homage to my old tumblr post 15 Things That Change When You Start Running, I thought about writing something similar, this time about my new favorite sport.

15 Things That Change When You Join the Cult of CrossFit
  1. You learn to push your limits inside and outside the box.
  2. You look at minimalist shoes with new interest - not to use them for running, but for WODing (WOD is a verb, no?).
  3. You find out the hard truth that you can do all the ab exercises you want but if you don't change the way you eat, it won't help you much. Indeed, great abs are made in the kitchen (so you also learn to cook).
  4. You sometimes can't resist douchily checking out your guns when you're alone in front of the mirror.
  5. You're not afraid to buy a lot of stuff at the supermarket because you know you'll be able to carry everything to the car - in one trip.
  6. You gain a healthy appreciation of people who look, live, and eat healthy.
  7. You become less conscious about your weight and more concerned about how much weight you're able to lift, clean, jerk, snatch, press, and squat.
  8. Whenever you see a fit-looking guy or girl, you wonder if they do CrossFit.
  9. You're in a foul mood the whole day whenever you miss a WOD.
  10. You're a girl and you have rough, calloused hands but you don't mind.
  11. You notice that your thighs seem to have gotten bigger but you shrug it off because it only means you're getting stronger.
  12. You feel like all CrossFitters are family.
  13. You are intimate with DOMS and you love it because it makes you feel so alive.
  14. You can't stop talking about CrossFit whenever you find someone who would listen (which isn't very often because your friends know not to get you started on the topic).
  15. The smell of rubber plates comforts you.
So I just wanted to say that I'm here to stay, and I hope you are, too.


Bisous,
Me

Wednesday, August 15, 2012

Aug 15 WOD: Mary + Wendler Day 7

We don't have work today so I was able to attend the 12:30 pm class. I still went early, though, to work on strength.

I'm on my third week of doing Wendler, and Tere and I did dead lifts today.

Warm up: 3 x 65; 3 x 85; 3 x 105

75% x 5 = 5 x 115
85% x 3 = 3 x 130
95% x 1+ = 4 x 145

Assistance: None. We were doing a benchmark WOD so I wanted to save my energy.

My sets (left) and Tere's

In between the strength workout and the WOD, while working on double unders... I was able to do 22 unbroken. Unbroken. And in case you didn't read: Unbroken! Achievement unlocked. In yo face, double unders! You know when you are finally able to do something you thought would be a long time coming? Amazement. That's what I felt. Now I just need to keep at it and be consistent.

We did the benchmark workout Mary today. It's 20 mins AMRAP of

- 5 Handstand push ups
- 10 Pistol squats
- 15 Pull ups


I did pike push ups with my legs on a 12" box. It was my first time to try pistol squats, and I discovered that they are as hard as they look. I held on to the windowsill for support while doing them. As for the pull ups, I used the blue band.

My score: 7 + 6 pistol squats.

Post-WOD, Amy, Isabelle and I did some ab exercises using the app that Amy had on her phone. It was only 10 mins long, but still -- ouch!

Tuesday, August 14, 2012

Paleo Banana and Cream "Oatmeal"

On a rainy day like today, there's nothing more I would like than to have a bowl of warm porridge. During my pre-paleo days, I would have oat bran or champorado with sweetened condensed milk. I still have champorado occasionally when I have a cheat meal to spare. That's one of the few times I wish rice were paleo.

Anyway, the past few days I'd been googling recipes for paleo "oatmeal". There were a lot of good ones (this one on Mark's Daily Apple seemed to have a lot of good reviews), but I wanted something that didn't require a lot of time and ingredients to prepare. What can I say? I'm lazy like that.

Well, I finally came across this Banana and Cream "Oatmeal" recipe on A Girl Worth Saving's site. It had only 4 ingredients and you hardly have to cook it. Perfect! I tried it today and it totally satisfied my porridge craving. Plus, it was a good way to use up the coconut butter I still have sitting in the pantry.

Banana and Cream "Oatmeal"
(serves 1)

1 ripe banana
2 Tbsp coconut butter
1/4 tsp cinnamon
Pinch of salt
  1. In a small microwavable bowl, mash the banana, then mix in the salt and cinnamon.
  2. Mix in the coconut butter.
  3. Microwave on low for about a minute. Take it out and mix it further to make sure that everything is getting heated. Put it back and microwave again for about another minute.
  4. Enjoy!
If the mixture seems too thick or creamy for your taste, you could put a little bit of coconut milk in your bowl. You can also top it with dried fruit or nuts.

Monday, August 13, 2012

Aug 13 WOD: Couplet + Wendler Day 6

Even the traffic situation is back to normal today, as it took almost an hour for me to reach the box from my son's school. Le sigh.

Continuing with the Wendler, I worked on shoulder presses today.

Warm up: 3 x 25; 3 x 30

70% x 3 = 3 x 35
80% x 3 = 3 x 40
90% x 3+ = 6 x 45

Assistance: 3 x 10 pull ups (post-WOD)


There were only 2 of us today who showed up for the 10 am class. We did 10 rounds of:

- 2 overhead squats (Rx: 75)
- 4 box jumps (Rx: 24")



Since we didn't have to do high rep exercises, I went with 40 lbs for the OHS and did the box jumps as Rx'd!

My time: 9:04. Methinks OHS and I could become friends eventually.

I also continued working on my double unders post-WOD. My best streak is still 12 unbroken double unders, and my goal is to do 20 unbroken in a few weeks. DUs, I'm coming for you!

I wish this were high-res because it's so cute!
(source)

Friday, August 10, 2012

Aug 10 WOD: TGIF + Wendler Day 5

Three days of no workouts feel like forever. I know I could've done burpees or squats or sit ups at home, but when you're not at the box it's just not the same. I know... excuses!

I was supposed to do this strength workout last Wednesday, but the box was closed so I did it today.

For Day 5, I did back squats pre-WOD:

Warm up: 3 x 45; 3 x 55; 3 x 65

70% x 3 = 3 x 75
80% x 3 = 3 x 85
90% x 3+ = 5 x 95

Assistance: 5 x 3 pull ups (blue band)

My sets on the left; Tere's on the right
After that, we did the WOD, which is 12-9-6-3 of:

- Dead lifts (75% of 1RM)
- Hand stand push ups


I should have used 125 lbs for the dead lifts but I wussed out and used 115 lbs instead. What? I'm still dead lifting my body weight -- doesn't that count as challenging? For the HSPU, I did pike push ups on an 18" box.

My time: 5:00.

Post-WOD, I worked on my kips and wide-grip pull ups. I've found that I have an easier time getting my chin over the bar if I adjust my grip and don't close my thumbs around the bar.

Also!!! I got 12 unbroken double unders today!

Thursday, August 9, 2012

No WODing

The box has been closed for 3 days now due to the torrential rains. Even our office had declared 2 days of no work for the sake of employees' safety.

Everyone in the family had no choice but to stay indoors where it's safe and dry. However, others who lived in low-lying areas were not as fortunate, as they had to leave their homes and stay in evacuation centers.

Our house, which is situated in the upper part of the village, was spared from the high waters. We were lucky that only our garden was badly affected.


Many provinces are now in a state of calamity, and many people need help.


If you happen to stumble upon this post and have read about the calamity that has hit the Philippines and wish to donate, you can do so by clicking on the donation link on this page: Tulong Kabataan Volunteer Network.

You can also donate goods like canned food, blankets, slippers, or clothes. Or volunteer your time and help pack or distribute relief goods.

Monday, August 6, 2012

Aug 6 WOD: Max reps + Wendler Day 4

Backslide (v.) - to lapse into bad habits or vices from a state of virtue, religious faith, etc.

I backslid big time over the weekend. I had everything most un-paleo, from pizza, pasta, bread, cookies, and ice cream. And I paid the price yesterday -- I felt so bloated and heavy, and I was sweating even though it wasn't hot. Ugh. But today I start on a clean slate. :)

The box is being renovated, and we're finally going to have another bathroom! There's only one right now, so sometimes when someone knocks while you're doing your business, you feel a slight sense of panic. Well, at least I do.

For my 4th day of doing Wendler, I worked on my dead lifts pre-WOD.

Warm up: 3 x 55; 3 x 65; 3 x 85

70% x 3 = 3 x 105
80% x 3 = 3 x 120
90% x 3+ = 3 x 135

Assistance: 6 x 3 pull ups (green and blue band)

For the WOD, we had to do 3 rounds of:

- 2 min max reps hang power clean (Rx: 95)
- 2 min max reps box jumps (Rx: 20")

1 min rest in between rounds

Then, 4 mins AMRAP of:

- 15 double unders
- 30 mountain climbers


One of the many things I love about CrossFit is working out with a bunch of other people who have fitness backgrounds different from yours, and everybody still gets to do the same intense workout. I thought about this when a pro basketball player joined our class today (which the coaches jokingly call the "moms' class" because most of us who attend are moms). In the midst of all the cleaning and jumping, it crossed my mind that rarely will you be able to say that you did the same workout as someone who plays sports for a living.

Anyway, my scores: 63 (hang power clean 65 lbs); 101 (box jumps 18"); 2 + 4 DU.

Friday, August 3, 2012

Aug 3 WOD: Squats and rocks + Wendler Day 3

Traffic was sooo bad going to the box, I thought I wouldn't be able to make it by 9 am -- but I did! It started raining and when I got out of the car it was so crazy windy I didn't bother to use my umbrella.

For strength, I did shoulder presses today. Weights are in pounds (duh!).

Warm up: 5 x 25

65% x 5 = 5 x 30
75% x 5 = 5 x 35
85% x 5+ = 8 x 40

Assistance: 7 x 20 hollow rocks (included in the WOD)

For the WOD, we did 7 rounds of:

- 7 overhead squats (Rx: 65)
- 20 hollow rocks



I used 35 lbs for the OHS. Even with that weight I felt wobbly at times, and I was afraid my shoulders would collapse and the bar would come crashing down on my head. Beads of sweat kept trickling down my face with every rep! Me and my irrational fears.

My time: 14:52.

Wednesday, August 1, 2012

Aug 1 WOD Push ups + Wendler Day 2

(source)
That's right. I do know squat. I have to say, though, that for the longest time I'd always been afraid of doing back squats. Maybe because I don't do them often enough. And because when I did my CF Total, I remember getting stuck at the bottom and having to bail.

Ah, but today was a good day at the box. For Wendler Day 2, here's what I did (weights are in pounds):

Warm up: 5 x 45; 5 x 60

65% x 5 = 5 x 70
75% x 5 = 5 x 80
85% x 5+ = 8 x 90

Assistance: 3 x 10 pull ups (blue band)

After that, I did the WOD, which was simple:

150 push ups

However, if you take a break from doing push ups, the first time you do it you have to hold an L-sit for 25 secs. The succeeding times you do it you hold it for 30 secs.


My time: 11:20.

While doing the pull ups post-WOD, Jordan encouraged me to try doing it with no band. I was able to get just 1, but that was 1 more than what I thought I could do! I still need to work on my kip!