Wednesday, February 27, 2013

Feb 27 WOD: Partner WOD + Wendler

Strength: Back squat

Warm up: 5 x 45; 5 x 65; 5 x 75

75% x 5 = 5 x 90
85% x 3 = 3 x 100
95% x 1+ = 4 x 110

Assistance 1: Overhead squats

2 x 10 x 35
3 x 10 x 45

Assistance 2: Weighted lunges

5 x 10 x 15 lb

Assistance 3: Sit ups

5 x 10

I need to work on staying upright when squatting because Coach Matt observed that I lean forward when I squat, even without weights.


Today's workout was funnn. I normally avoid partner and team WODs because I don't want to be that person who slows down the others. Anyway, I still went and I got partnered with Kat.

We had to do the following for time (15 minute time cap):

- 100 burpees
- 75 kettlebell swings (24/16 kg)
- 50 box jumps (24/18")

Kat and I agreed that for the burpees we'd do 10 at a time. Then for the KBS she did something like 45 while I did 30, and for the box jumps we both did 25.

Our time: 10:10 (Rx)

Apparently, a little pressure will do you good sometimes.

Tuesday, February 26, 2013

Feb 26 WOD: 2 DNFs and a whole lotta sweat

I'm beginning to believe that Wednesday workouts are the only respite we get from all the butt-whipping they serve us during the rest of the week. Wednesday WODs are usually light because that's when a lot of people come to do the trial.

Today, we had to do twin workouts.

First part for time (14 minute time cap):

- 800m run
- 40 hang power snatch (95/65)
- 30 toes to bar
- 20 shoulder to overhead

Rest 6 minutes

Second part for time (14 minute time cap):

- 800m run
- 40 shoulder to overhead
- 30 toes to bar
- 20 hang power snatch

I used 45 lbs for the lifts and did knees to elbows using the rings. I made it to 3 shoulder to overheads for the first part, and 3 hang power snatches for the second part. BUT -- and this is what made Rhona and I proud -- we didn't stop or walk during the 2 runs. It's the little victories that matter.

I had a dream last night that I'd scraped my shins on the bar and had gotten them infected. Ugh. I'm sure those bars house lots of bacteria, so I think I should start wearing long socks all the time now.

Monday, February 25, 2013

Feb 25 WOD: Clean and jerks + Wendler

Strength: Dead lifts

I realized while reviewing my log book that I didn't get the number of reps right today. And being the OC person that I am, it annoys the heck out of me. It almost makes me want to redo the thing. Almost.

Warm up: 5 x 65; 5 x 85; 3 x 105

75% x 5 = 1 x 125
85% x 3 = 1 x 140
95% x 1+ = 4 x 160

Assistance 1: Good mornings

1 x 10 x 35
2 x 10 x 55
2 x 10 x 75

Assistance 2: Kettlebell swings

5 x 10 x 16 kg

Assistance 3: Walking lunges

1 x 10 (no weight)
4 x 10 x 15 lb (overhead)


For the first part, we practiced the clean and jerk and we had 12 minutes to work up to a heavy single. Although there was an option to do either a squat clean or a power clean, Coach Jordan suggested that we stick with the squat clean since that's what we were going to do for the second part of the workout. I was able to work up to 95 lbs -- a 10 lb PR for me! Happy, happy, joy, joy.

The second part of the workout was 3 minutes AMRAP:

- 3 squat clean and jerks (155/105)
- 6 chest to bar pull ups

Rest 3 minutes, then 3 minutes AMRAP:

- 3 squat clean and jerks (135/95)
- 6 CTB pull ups

Rest 3 minutes, then 3 minutes AMRAP:

- 3 squat clean and jerks (115/75)
- 6 CTB pull ups

Again, I did ring rows instead of assisted pull ups.

My score: 75 - 2+1 SCJ; 65 - 2+3 RR; 55 - 3+2 SCJ

Friday, February 22, 2013

Feb 22 WOD: Good sweat + Wendler

Strength: Shoulder press

3 x 70% = 3 x 40
3 x 80% = 3 x 50
3+ x 90% = 6 x 55

Assistance 1: Good mornings

1 x 10 x 35
1 x 10 x 45
1 x 10 x 55
1 x 10 x 65
1 x 10 x 75

Assistance 2: Sit ups

5 x 10


We did body weight exercises today - sooo not my favorite!

It was 12 minutes AMRAP:

50 squats
30 push ups
15 pull ups

Rest 8 minutes, then reverse tabata (10 seconds on, 20 seconds off) L-sits.

Coach Matt worked out with us and at the beginning I tried to keep up with him (I know, what was I thinking?!) but he's just so fast. I just did my best to keep moving and not rest so much. Ooh, and I'm so happy I'm able to do a lot of real push ups now. However, I can't help but worm some of the reps, especially towards the end of the workout. Also, instead of doing assisted pull ups I did ring rows.

My score: 2 rounds + 6 pull ups

Oh, and big news: I finally found the guts to sign up for the CFMNL Open. I haven't paid yet though, so I might still be able to back out if I suddenly lose my nerve. Coach Matt said I could sign up for the Baby rx (no weights) initially, and if they think I could handle it they'll move me up to Medium Rx (35# thruster, front squat, overhead squat, push press, 16 kg kettlebell, knees to stomach, jumping pull ups).

I'm scurred.

Thursday, February 21, 2013

Why do you do it?

I admit, vanity wins out sometimes.


Wednesday, February 20, 2013

Feb 20 WOD: Kettlepees + Wendler

Strength: Dead lifts

Warm up: 5 x 65; 5 x 85; 3 x 105

3 x 70% = 3 x 115
3 x 80% = 3 x 135
3+ x 90% = 6 x 150

Assistance 1: Kettlebell swings (WOD)

7 x 10 x 16 kg
3 x 10 x 12 kg

Assistance 2: Good mornings

1 x 10 x 35
1 x 10 x 45
1 x 10 x 55
1 x 10 x 65
1 x 10 x 75


Today's workout was simple -- OTM x 10 of the following:

- 10 kettlebell swings (as heavy as possible)
- 5 burpees

That means you have to finish as quickly as possible so you'll have time to rest during the remainder of each minute. I used a 16 kg kettlebell the first 7 rounds, then went down to a 12 kg.

My score: 10 (though I admit that a few of my burpees were a li'l janky)

In other news, CFMNL is having it's very first Open. I wasn't seriously considering signing up until this afternoon, after exchanging tweets with other boxmates. There are 3 categories: Big RX, Med Rx, and Baby rx. I have only to decide which category to join.

Poster grabbed from CFMNL
More details here: What am I getting myself into?!

Tuesday, February 19, 2013

Feb 19 WOD: Clean and jerk sandwich

Yes, I like making up names for the WODs. :)

Today's workout was for time (15 minute cap):

- 20 clean and jerks (135/95)
- 800m run
- 20 clean and jerks

You know that moment when you're warming up with the bar and the realization that it's not going to be an easy workout dawns on you? You go through the motions of loading the bar, do a few reps at your working weight, and wait for the rest of the class to get ready. There's a moment of slight panic and the idea of quitting even before you start fleetingly crosses your mind, but then the coach yells, "3, 2, 1, GO!" and you have no choice but to go through with it. That's why I always tell myself to not do the math (like it says in The Two Cardinal Rules of CrossFit), because once I start adding up all the reps for all the exercises I have to do, that wave of panic hits me.

Anyway, I used 65 lbs for the clean and jerks. My time: 13:51. For the cash out, I burned 26 calories during the 2 minute row.

Monday, February 18, 2013

Feb 18 WOD: Dead lift workout and core work

I didn't have time to do the Wendler as I arrived just in time for the 12:30 pm class today. After the class, I was in such a hurry to make it to my 2 pm class that Amie offered to pack away my bar for me and I even forgot to take a photo of the board!

The metcon was 9 minutes AMRAP:

- 12 dead lifts (275/185)
- 24 pull ups
- 36 walking lunges

You know how much I love dead lifts, but 185 is way too heavy for me -- that's my 1RM! I settled for 125. I also did ring rows instead of assisted pull ups.

My score: 2 rounds + 16 ring rows

After the metcon we did accessory work, which was 3 rounds of:

- 45 sit ups
- 30 glute bridges
- 15 band stretches

Ugh, sit ups! Another one of my goats.

In other news, Rich Froning sets a 300 lb snatch PR...

Shut. The. Door. Is there anything this guy cannot do?

Friday, February 15, 2013

Feb 15 WOD: Double metcon + Wendler

I like going to the 10 am class because the box is usually empty when I arrive and there's a bigger chance that I'll be able to do the Wendler. No rush. No worries.

Strength: Back squat

I'm saving the dead lift for Monday since we'd already done it yesterday.

3 x 70% = 3 x 85 (it was supposed to be only 80 but I realized later that I didn't use the correct plates because I wasn't paying attention when I was loading the bar - oops)
3 x 80% = 3 x 95
3+ x 90% = 5 x 105

Assistance 1: Good mornings

1 x 10 x 35
1 x 10 x 45
1 x 10 x 55
2 x 10 x 65

Assistance 2: Overhead squats

1 x 10 x 35
1 x 10 x 45
3 x 10 x 55


A. 5 minute AMRAP squat clean to overhead (thruster or jerk - Rx: 165/110)

B. 4 RFT:

- 15 medicine ball sit-ups
- 15 kettlebell swings
- 30 double unders

For Metcon 1, I used 65 lbs and was able to crank out 16 reps (split jerk). For Metcon 2, I used a 10 lb ball and a 12 kg kettlebell and did the sets unbroken (except for the DUs). I DNFed and was able to do only 2 rounds + 11 double unders. I don't feel that bad about it though. I just made up for the DNF by doing the assistance lifts.

Thursday, February 14, 2013

Feb 14 WOD: Valentine's shmalentines

Who needs Valentine's Day when you have CrossFit to make your heart beat faster and make you feel amazingly alive? Although I can't say that CrossFit will never break your heart or make you cry, you know it will never leave you for as long as you're able and willing to work out.

Pre-WOD, we worked on the dead lift. We were given 15 minutes to work up to our 3RM. I was able to do 165 lbs.

Anyway. We did a partner WOD today, which was 10 RFT:

- 5 dead lifts (225/155)
- 200m run
- 15 hand release push ups

For those who weren't going Rx, the scale is 70% of our 3RM, so I did 120 lbs. I partnered with George but we didn't share a bar. There was some confusion about the mechanics of the PWOD at the beginning. I think it's supposed to work like this: Round 1 - Partner 1 does dead lifts and when he's done Partner 2 runs 200m, then Partner 1 does the HRPUs. Round 2 - Partner 2 does dead lifts, then Partner 1 runs, then Partner 2 does the push ups, and so on until both of you complete 10 rounds together. Anyway, there were so many questions and clarifications that we just did what we could in 20 minutes (that was the time cap).

My score: 7 rounds + 200m run

And this was our reward for showing up:

That's right. The way to a woman's heart is CrossFit and flowers. Okay, and maybe also chocolate (but it has to be 72% cacao).

Tuesday, February 12, 2013

Feb 12 WOD: Long WOD hello

O.M.G. I just died 5 times today, thanks to the insane WOD.

It was 5 RFT:

- 10 power cleans (135/95)
- 15 burpees
- 20 kettle bell swings (24/16 kg)
- 25 wall balls (20/14)
- 3 minute rest

I used 55 lbs for the power cleans, a 12 kg kettlebell for the KBS, and a 10 lb ball for the wall balls. Except for the power cleans, all the exercises were my goats, so I'm surprised at myself for not wussing out when I found out what the WOD was. Although I did have second thoughts during the warm up but it was too late to back out.

We rarely have long WODs like this (note the 40 minute time cap), unless it's the weekend or there's a holiday. I was late at work for the first time! The workout was so deadly that people have been tweeting about it since this morning. And I think a lot of people will have their rest day tomorrow.

My time: 39:09

Monday, February 11, 2013

Feb 11 WOD: Overhead squats with a side of weekend hangover

Some of the people from the lunch crew decided to go to Hamilo Coast during the weekend, thanks to Amie's mad organizing skillz and Smacky, who offered his Pico de Loro unit...

Beach dreaming with Isabelle, Rachelle, Coach Jordan, Marix, Smacky, his cousin Glen, Johann, and Amie

... so it was understandable that we didn't feel like working out much today. You know that feeling when you had a great weekend or a great day and you just want to hold on to that? Sigh. But we all must go through the bad in order to appreciate the good. In life, at work, and during the WOD.

On to the WOD. We worked on heavy hang power snatches for 15 minutes, with emphasis on form and technique. I did only up to 55 lbs. After months of working on the snatch, I feel like there's still something missing in my snatch. These are the few times when I wish we had mirrors in the box.

The metcon was 7 RFT:

- 7 overhead squats (95/65)
- 7 burpee box jumps (18" for both ladies and gents)

I used 45 lbs for the OHS and did the burpee box jumps as prescribed. Before the WOD, we were talking to Coach Raf about burpees. We watched him doing burpees seemingly without effort and asked how we could improve on ours. He told us to throw our bodies down chest first instead of slowly lowering the chest to the floor (it taxes the shoulders and tires you more quickly). Well, I tried it during the WOD and I did notice a small difference in terms of efficiency.

My time: 12:43

Friday, February 8, 2013

Feb 8 WOD: Christine + Wendler

The site didn't post the WOD, just an obscure message that the workout will have something to do with dead lifts, then an invitation to "check in and find out". As it turns out, we're doing another benchmark girl, Christine. Yay. But before that -- Wendler.

Strength: Shoulder press

Warm up: 5 x 25

65% x 5 = 5 x 40
75% x 5 = 5 x 45
85% x 5+ = 6 x 50


Christine is 3 RFT:

- 500m row
- 12 dead lifts (body weight)
- 21 box jumps (24"/18")

I weigh 117 lbs, so thinking about doing the workout as prescribed didn't seem so far-fetched. I went with 115 lbs and partnered with Gerard for the row. Since there were 6 of us and only 3 rowers at the box, it was agreed that the boys would go first and the number of minutes we were idle would be deducted from our total time.

My time: 15:42

The workout was all legs, and I remember a particular moment during the last row I had my eyes closed, wishing it would all end. Ugh. Christine is brutal.

Thursday, February 7, 2013

Feb 7 WOD: Round 2 with Cindy

Still bleary-eyed, I checked the site for today's WOD, and what I saw woke me up good -- we were doing our second dance with Cindy. I don't know what I was expecting but it certainly wasn't a benchmark workout. Sneaky coaches!

Cindy is 20 minutes AMRAP:

- 5 pull ups
- 10 push ups
- 15 squats

The first time we did Cindy was in sometime in September. I was able to do 12 rounds + 10 push ups that time so I was looking to beat my previous score. I did a scaled-down version of the pull up using rings. Miggy explained that if we'd been using the pull up bands for a long time and still couldn't do no-band pull ups, it would be better to train other upper body muscles in the meantime. But I made up for that by doing "man" push ups -- finally!

The first few rounds were okay, but I started to slow down by the 6th or 7th round. It was like a slow burn, and I understood why we were told to pace ourselves from the beginning.

My score: 14 rounds + 4 push ups. And I couldn't be happier.

I celebrated by having a paleo lunch of ampalaya with eggs and homemade chorizo burgers.

Tuesday, February 5, 2013

Feb 5 WOD: The one where I almost quit

We worked on the clean and jerk today. We were given 10 minutes to work up to a heavy single, with emphasis on form and technique. I worked my way up to 85 lbs.

For the metcon, it was 5 RFT (20 minute time cap):

- 15 thrusters (75/55)
- 12 toes to bar
- 9 box jumps (24"/18")

Knowing that I needed to last 5 rounds, I used only 45 lbs for the thrusters. Coach made us girls use the rings for the toes to bar (or knees to elbows in my case) and had the guys use the bars. For the box jumps, I used the prescribed 18" box.

The first round was okay - I was even able to do the thrusters unbroken. But by the time I reached the 3rd round I wanted to quit. Seriously quit. I was out of breath and dizzy, it was like staring death in the face. But I'd never quit a WOD in my more than 1 year of doing CrossFit and I wasn't going to do it today.

My time: 18:46

Monday, February 4, 2013

Feb 4 WOD: Snatch, a triplet, and mobility

For the first 10 minutes, we worked on the snatch (90-95% of 1RM). I used 45 lbs only and did full snatches.

For the metcon, it was 3 RFT (with 10 minute time cap):

- 10 chest to bar pull ups
- 10 front squats (165/115)
- 10 burpees

I used the band for the pull ups and 75 lbs for the front squats. I'd planned to use only 65 lbs like I did that last time we had a front squat WOD, but Coach remarked that I should add more weight since we're only doing 3 rounds of 10 reps each. Curses, foiled again!

My time: 8:14

Post-WOD, we did a whole lot of shoulder mobility exercises. They called it "bulletproofing" the shoulders. I don't know about bulletproofing but my shoulders were on fire after that.

Friday, February 1, 2013

Feb 1 WOD: Bar complex + Wendler

Strength: Back squat

Warm up: 5 x 45; 5 x 65

65% x 5 = 5 x 75
75% x 5 = 5 x 90
85% x 5+ = 5 x 100

Back squats, I've kinda missed you.


OTM for as long as possible:

- 3 power cleans (135/95)
- 3 front squats
- 3 push jerks or split jerks

The rule was, we were to do each set unbroken (no re-gripping off the floor). And as it says on the board, you're done when you break a set. I used 55 lbs for the complex. On hindsight, I could've gone a tad heavier but I wanted to be able to do all 20 rounds.

My score: 20 rounds