Thursday, November 29, 2012

Nov 29 WOD: Snatch pulls + Wendler

Strength: Shoulder press

Last day of Cycle 3 today.

Warm up: 5 x 35

75% x 5 = 5 x 45
85% x 3 = 3 x 50
95% x 1+ = 4 x 60


After a 400m warm up jog, we all worked on our double unders because the second part of the workout included double unders.

For the first part of the workout, we were given 15 minutes to work up to 3 x 3 heavy snatch pulls. I was able to work up to 75 lbs.

For the metcon, we had to do the following EMOM for 12 minutes:

- 3 power snatch (Rx: 45 lbs)
- 15 double unders

Since the focus of the workout was technique, I used only 35 lbs for the power snatch. There was an option to scale and do 60 singles instead of 15 DUs but I managed to convince myself to not chicken out. My DU skillz eluded me when I needed them the most. Bah. I was able to complete 7 out of 12 rounds! And yes, I'm happy about that.

Tuesday, November 27, 2012

Nov 27 WOD: Cleans Part 2

So we already did this workout about a month ago, and today the coaches wanted to do a "retest". As before, we were given 24 minutes to do 6 sets of the following complex:

- High hang squat clean
- Hang squat clean
- Squat clean
- Push press

- High hang squat clean
- Hang squat clean
- Squat clean
- Push jerk
- High hang squat clean
- Hang squat clean
- Squat clean
- Split jerk

That's one set. We were told to try to do the movements unbroken, but if we had to, we could reset only in between the overhead movement and the high hang squat clean. We were also told to try to increase the weight for each set.

As you can see, I increased the weight every 2 sets only. And I PRed! Because the last time we did this, I used 55 lbs on my last set and today I did 60. Progress in baby steps.

Monday, November 26, 2012

Nov 26 WOD: Snatch skills

For the first part of the workout, we were given 15 minutes to work up to our 1RM snatch push press and overhead squat. I was paired with Amie, and we worked our way up to 60 lbs. The snatch push press was more difficult for me, but I have a pretty decent OHS now. I just need to remind myself to widen my stance a little bit more.

For the metcon, we had to do the following EMOM (every minute on the minute) for 10 minutes:

- 4 power snatch (Rx: 45 lbs)
- 8 kettlebell swings (Rx: 16 kg)

The prescribed weight was low because the coaches wanted us to make sure that our technique was good. I did everything as prescribed and survived the 10 rounds.

Friday, November 23, 2012

Nov 23 WOD: Elizabeth + Wendler

Strength: Back squats

I'm still on Week 3 of Cycle 3, and I'm looking forward to deload week.

Warm up: 3 x 45; 3 x 65; 3 x 85

75% x 5 = 5 x 95
85% x 3 = 3 x 105
95% x 1+ = 1 x 120


The first part of the workout was actually 2 x 1 of 80-95% of our 1RM back squat, but I'd asked permission to do my Wendler back squats.

For the metcon, we did the benchmark girl Elizabeth. It's (yet again) 21-15-9 of:

- Squat cleans (Rx: 95 lbs)
- Ring dips

I used 55 lbs for the cleans and did paralette dips instead of ring dips. My time: 8:40.

Thursday, November 22, 2012

Nov 22 WOD: For a good time, call 21-15-9

I arrived too late to do the Wendler, but s'okay because we had a SWOD anyway. We were given 10 minutes to work up to 95% of our 1RM front squat, then we had to do 5 sets of 1 rep on the minute. I shared a bar with Helen and we worked our way up to 100 lbs.

For the metcon, we had to do 21-15-9 of:

- Hand stand push ups
- Wall balls (Rx: 14 lbs)
- Toes to bar

Every time I see that we have to do 21-15-9 of anything, I know it's gonna be hard. I mean harder than usual. I used a box for the HSPUs and 10 lbs for the wall balls -- I just can't let go of those 10 lb balls and go for the 14 lb ones. My time: 9:24.

In other news, one of my friends expressed interest in doing a trial workout, but after a few days when I asked her if she was able to book one, she said she didn't feel ready for CF yet. I tried to tell her that there's really no way to "get ready" for CF. No matter what your fitness level is, all workouts end the same way: everyone out of breath, drenched in sweat, and on the floor.

So I'm thinking maybe it's not so much being physically prepared for CF as it is being mentally prepared for it. Know that it will be hard. Know that it will hurt. Know that you'll be shouted at. Know that you'll sweat buckets. And when you've accepted all that, you just need to take a deep breath and jump in. 'Cause the water's fine. :)

Wednesday, November 21, 2012

Nov 21 WOD: Couplet

We were given a 10 minute time cap to do:

- Kettlebell swings (no Rx, but as heavy as you can)
- Box jumps (Rx: 24")

I used a 16 kg kettlebell and a 24" box. I. Felt. Like. Death. And I DNFed again. I was 6 box jumps short, and I know that if I hadn't rested as many times as I did, I would've finished. Shoulda woulda. Boo hoo.

Post-WOD, we celebrated Rhona and Amie's birthdays, and bade farewell to Chester. There was pizza, KFC chicken, and custaroons (which are like little bites of heaven). I guess everyone's cheat day fell on the same day. :)

Monday, November 19, 2012

Nov 19 WOD: G.I. Jane + Wendler

Strength: Dead lifts

Today starts Week 3 of Cycle 3.

Warm up: 3 x 65; 3 x 85; 2 x 105

75% x 5 = 1 x 130
85% x 3 = 1 x 145
95% x 1+ = 3 x 165

Uhh. It's only now that I've realized that I did it wrong today and I'm quite annoyed with myself. I thought I was supposed to do only 1 rep each, and not 5/3/1. Hello? Isn't that why it's called the Wendler 5/3/1?! Toink. Well, I got the last set right, at least. Oh, and I'm happy to report that I hook gripped all the way! I think I'm starting to get comfortable with it.


For the first part of the work out, we were given 15 minutes to get our 1RM snatch balance. I was able to work up to 45 lbs only, but I felt that given more time, I'd have been able to work up to 55 lbs (confidence!).

Rach and I shared a bar
For the metcon, we did the benchmark G.I. Jane, which is 100 burpee pull ups. I, along with some others, did the scaled version, which is jumping pull ups using rings instead of a pull up bar.

I thought I'd DNF yet again, but I surprised myself by finishing with more than 5 minutes to spare. You just gotta keep going, one at a time. Chip away at that number one at a time. Don't think about having to do 80 more - think about doing 10 more, then another 10, then another 10. Before you know it, you only have 10 left to do, and finally your day is done!

My time: 14:25.

Friday, November 16, 2012

Nov 16 WOD: TGIF (Thank God it's Fran!)

It was announced some days ago that we would be doing Fran today and I made sure to come early so I could shake off the jitters. The last time we did Fran was in April, and I finished in 8 minutes flat that time (I used 45 lbs for the thrusters and the green band for the pull ups).

Fran is sets of 21-15-9 of:

- Thrusters (Rx: 65 lbs)
- Pull ups

I used 50 lbs for the thrusters and the blue band for the pull ups. My time: 9:00. I hope to be able to do Fran as prescribed the next time I meet her so I gotta work on my pull ups!

And now, for some Fran funnies.



Wednesday, November 14, 2012

Nov 14 WOD: Body weight AMRAP + Wendler

Strength: Back squats

Today ends Week 2 of Cycle 3, and I'm kinda nervous about the heaviest week, which is starting next week.

Warm up: 3 x 45; 3 x 65; 3 x 80

3 x 80% = 3 x 90
3 x 85% = 3 x 100
3+ x 90% = 4 x 115

One thing I really need to work on is being more fearless when lifting weights, especially when it comes to back squats. I still cringe whenever I remember that failed rep where I let the bar roll on my back. Ouch.


It was 15 minutes AMRAP of:

- 10 box jumps (Rx: 24")
- 20 air squats
- 30 double unders
- 10-second hanging L-hold

I did everything except the L-hold as prescribed because I couldn't, for the life of me, lift my feet higher (Coach Jordan said the feet should be on level with the hips).

My score: 4 rounds + 4 squats.

Tuesday, November 13, 2012

Nov 13 WOD: Clean and jerk

As last week, we worked on the clean and jerk for the first part of the WOD today. We were given 15 minutes to work up to our 70-80% 1RM, then we had to do 3 sets of 1 rep each using the same weight.

My 1RM for the C&J is 80 lbs, so I used 65 lbs today. Coach Pau said that when we use only 70-80% of our 1RM, it's important to focus on getting the technique down since the weight isn't too much.

For the metcon, we did:

2 rounds
- 6 power cleans (Rx: 105 lbs)
- 6 hand stand push ups

2 rounds
- 6 power cleans
- 12 ring dips

2 rounds
- 6 power cleans
- 24 hand release push ups

I used 55 lbs for the power cleans, did pike push ups on a box for the HSPUs, and used paralettes for the dips. My time: 8:13.

Monday, November 12, 2012

Nov 12 WOD: 10RM OHS + Wendler

Strength: Shoulder press

Week 2 of Cycle 3.

Warm up: 3 x 35

3 x 80% = 3 x 45
3 x 85% = 3 x 50
3+ x 90% = 7 x 55

What was my 1RM last May is now my 7RM!


For the first part of the workout, we were given 15 minutes to find our 10RM overhead squat. I only did 3 sets:

10 x 25
10 x 45
10 x 50 (OMG, 50!)

I opted to snatch the bar instead of doing a clean and jerk, then settling the bar on my back, then adjusting my grip, then pressing it overhead - it just takes too many steps.

Then for the metcon we did Tabata vertical jumps, where we had to jump and touch with both hands the target that's 12" higher than our outstretched hands. We did 8 minutes of that, and our score was the lowest number of reps. My score: 10 reps.

Friday, November 9, 2012

Nov 8 WOD: 1RM clean and jerk

I decided against doing the back squats for this week's Wendler program when I saw that we were doing strength today. For the first part of the WOD, we had to get our 1RM for the clean and jerk. Then for the metcon, we had to do an ascending ladder of squat clean to thruster (or clusters, as I recall it's also called) with 30 seconds of rest in between rounds.

For the clean and jerk, I worked my way up until 80 lbs. Then on my first attempt at 85 lbs, I tried to squat clean it but I squatted too low and got off balance. On my second attempt, I was able to clean it but I couldn't get it overhead. Pfft. Some days you got it, some days you don't. But the clean and jerk is starting to become one of my favorites.

I used 50 lbs for the clusters and was able to do 8 rounds + 4 reps.

C & J sets above and metcon rounds below
Friday WOD day is always a good day!

Wednesday, November 7, 2012

Nov 7 WOD: Double AMRAP + Wendler

Strength: Dead lifts

I finally got a chance to start Week 2 of Cycle 3 today.

Warm up: 3 x 45; 3 x 65; 3 x 80; 3 x 100

3 x 80% = 3 x 120
3 x 85% = 3 x 140
3+ x 90% = 3 x 155

Assistance: 5 x 10 good mornings (65 lbs); 3 x 15 knees to elbow (included in the WOD)


Today was a light day compared to the last 2 days. For the first part of the workout, it was 5 minutes AMRAP of:

- 10 pull ups
- 10 pistol squats

Then rest for 5 minutes, and another 5 minutes AMRAP of:

- 10 toes to bar
- 20 double unders

I used the blue band for the pull ups and did assisted pistol squats. I also did 15 knees to elbow (actually more like knees to chest). Thank you to whoever came up with today's workout for having us do only 20 double unders!

My scores: 4 + 4 pistols; 2 + 2 DUs.

CrossFit convert

Sometimes I feel like I talk and think too much about CrossFit. Some days I feel like I'm swimming in the Kool-Aid. So is this what my friends want to say to me?

I think most of my friends know not to ask me about CrossFit anymore, since I tend to go on and on about it -- especially when they say, "Oh, I don't think I can do that. It's too intense/difficult/expensive/hardcore!"

Tuesday, November 6, 2012

Nov 6 WOD: Cleanin' and jerkin'

I'd planned to start Week 2 of the Wendler today, but I looked at the board and saw lots of leg work so I asked Coach Jordan if it would be a good idea. He said if I do the dead lifts pre-WOD, I might not be able to max out on the clean and jerk. Okay, then. Starting Week 2 tomorrow!

For the skills part of the WOD, we worked on the clean and jerk. We were given 15 minutes to work up to 70-80% of our 1RM, then it's just 2 sets of 1 rep each at that weight. We were told to do squat cleans, and I guess it's because we're supposed to be working with heavy weights. I didn't know my 1RM so I just worked my way up rep by rep until I reached 75 lbs.

For the metcon, we did the following for time:

- 30 overhead squats (Rx: 65 lbs)
- 30 box jumps (Rx: 18")
- 30 wall balls (Rx: 14 lbs)
- 30 kettlebell swings (Rx: 16 kg)

I used 45 lbs for the OHS and 10 lbs for the wall balls, and the other 2 exercises I did as prescribed. I'm so happy I've moved up from 40 lbs for the OHS. It's the little victories that count. My time: 11:06.

Monday, November 5, 2012

Nov 5 WOD: Snatch pulls

After yesterday's snatch class, I was excited to get after it this morning, especially when I saw we were doing snatch pulls for the first part of the WOD. We were given 15 minutes to find our 1RM snatch pull. I was able to work up to 85 lbs.

The second part of the WOD was a metcon where there was a 15-minute time cap to do 3 rounds of:

- 15 front squats (Rx: 95 lbs)
- 75 double unders

I used 65 lbs for the squats and I DNFed yet again. I made it up to 15 front squats in the third round when the 15 minutes ended. When will this double under nightmare end?!

Sunday, November 4, 2012

Snatch class with an Olympian

When Coach Pau announced on Facebook that Hidilyn Diaz and her coach, Coach Tony, were going to teach the snatch at the box, I was super excited to sign up. Hidilyn represented the Philippines in the 2012 London Olympics, and she competed in the 58-kg division. She holds the Philippine record in the snatch (96 kg) and in the clean and jerk (123 kg). Insane numbers.

Coach Tony began by explaining the difference between powerlifting and weightlifting, then he had us use the PVC pipes to get us familiar with the movement. What helped was how he broke down the movement for us. First, he had us do the movement standing up (stand on tiptoe and shrug at the same time). Then, he had us bend our legs a little before doing the tiptoe movement. After that, he had us start lower and lower until the pipes were at our feet, and we started the movement from that position. When all that was over, he had us use bars (I used a 25 lb bar)

Some of the most important things I learned:

  • Feet should be shoulder-width but you must push your knees out when you squat to hold the bar.
  • Hook grip!
  • Elbows must be at a 90-degree angle when you pull the bar up your chest.
  • Butt down, straight back, shoulder a little forward at the starting position (so you won't lose your balance when you lift the bar up).
  • Don't pull until your hips are fully extended.
The last point is the one I have most trouble with. Hidilyn said that my form would be fine, except I kept missing the "target". Ah, another thing to add to my list of things to work on!

After the snatch drills, we worked on the clean and jerk, which employs essentially the same principles as the snatch. For yesterday, we practiced the split jerk. It was all about technique so I went light. The class was supposed to be from 4 to 6 pm only, but it was almost 7:30 when we finished.

Overall, it was a great session and I can't wait to practice what I've learned.