Friday, May 31, 2013

May 31 WOD: My goats

I was so tempted to avoid the workout today because we were doing toes to bar and double unders (my favorite goats). Then I thought about how much I'll regret it so I dragged my feet a bit and went to the box.


10 toes to bar
20 hand release push ups
30 double unders

I was able to do maybe 1 legit toes to bar rep; the rest were just knees to chest. So, another one on my fitness laundry list is working on my T2B. When I finally get my grips I swear I'll work on my pull ups and T2Bs like heck.

My score: 10:22

After the WOD, the thought of joining the bootcamp class fleetingly crossed my mind. Their workout was:


10 burpees
15 jumping lunges
20 double unders
200m run
Rest 90 seconds

And am I glad I didn't do it. The last guy who finished did it in around an hour!

Thursday, May 30, 2013

May 30 WOD: Upper body stuff + Wendler

Strength: Shoulder press

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

I was supposed to do back squats today but the WOD already includes those so I did presses instead.


A. Strength: Back squat

In 20 minutes, work up to a 3RM.

B. Metcon


8 thrusters (135/95)
6 muscle ups

Coach Jordan wanted us to focus on the timing of our squats. He said we should start by bending our hips and then slowly going down, and then just before breaking parallel we should go faster and bounce to help with coming up. Trish and I shared a bar for the back squats and we worked our way up to 120 lbs. Well, it was actually 122.5 because she'd mistakenly put a 2.5 lb plate on one end of the bar. Tee hee.

For the metcon, I used 55 lbs for the thrusters, and instead of 6 muscle ups, I did 12 seated muscle ups.

My score: 120 (3RM back squat); 10:03 (metcon)

After the workout, most of us stayed around. I tried working on my pull ups, which are still a fail. But I have to admit that I'm often too lazy to practice. It's just so much more fun to hang around and talk with boxmates! Anyway, I did get around to working on my handstand. It turns out, you're supposed to let your left leg lead, and after that it's like taking a leap of faith that your feet will find the wall. Coach Jordan spotted me and I was able to do handstand holds in order to get comfortable with the upside-down position.

Thanks to Smacky and Dingdong for the photo

And here's what most of the 10 am class looks like upside down (that's me in the lower left corner!).

Tuesday, May 28, 2013

May 28 WOD: Sprints + Wendler


We did two 4 minute AMRAPs today.

4 minutes AMRAP

10 push press (95/65)
10 pull ups

Rest 4 minutes, then:

4 minutes AMRAP

10 kettlebell swings 24/16
10 hand release push ups

I got to try the 35 lb women's bar which I think is on loan from CF Kapitolyo and I used 55 lbs for the push press. I love the bar. It's thinner than the 45 lb men's bar so it's easier to handle. And again in lieu of pull ups, I did ring rows. For the second AMRAP, I did it as Rx'd.

As an aside, when I first started using the 16 kg kettlebell, I could only swing it up to eye level and now I can swing it overhead. Next target: the 24 kg kettlebell.

My score: 2 rounds + 8 ring rows; 4 rounds + 8 KBS

Strength: Dead lift

40% x 5 = 5 x 70
50% x 5 = 5 x 90
60% x 5+ = 10 x 105

Since it was a slow day at the box, I decided to start getting deload week done after the WOD.

Oh, and guess which celebrity attended the 10 am class again? Clue: his name starts with a D. It seems he liked CrossFit so much that he signed up right after his trial and scheduled his Foundations class. He even bought SFH. Welcome to the cult, boy.

Monday, May 27, 2013

May 27 WOD: Snatch skill

Yet another snatch day. After last week's snatch challenges, I wanted to take a step back and make sure my form is good before piling on the weight.

A. Skill: Snatch 5 x 3

The reps are not to be done touch and go. There must be a 5 second rest in between each rep. At the end of each set, rest 2 minutes.

B. Metcon


10 hang power snatch (115/75)
20 box jumps (24/18)

For the skill part, I practiced doing the full snatch. I used the short bar because the boys were using the long bars, and I started with 35. I did 55 lbs for the last set and failed the first 2 reps but finally nailed the 3rd one. The secret is not being afraid to extend the arms back quickly when getting under the bar. Now I need to practice doing that with heavier weights. Baby steps.

For the metcon, I used 45 lbs for the snatch and an 18" box for the box jumps.

My score: 9:37

Friday, May 24, 2013

May 24 WOD: Oly

I like that Olympic lifts are fondly called "Oly." Sounds cute, no? Like the name of a guy. Also, it makes the snatch and clean and jerk sound less intimidating. We worked on those today. And how fitting that I'd just read Chad Vaughn's CrossFit Journal piece on getting better at Oly.

A. Oly lifts

In 12 minutes and in 7 attempts (successful or failed), work up to 80% of 1RM snatch.

In 12 minutes and in 7 attempts (successful or failed), work up to 80% of 1RM clean and jerk.

B. Metcon

3 RFT (5 minute time cap)

30 sumo deadlift high pull (45/35)
15 mountain climbers
8 toes to bar

For the snatch, I worked up to 60 lbs. I attempted to snatch 65 lbs twice but wasn't successful. The clean and jerk went better and I was able to work up to 100 lbs. For the metcon, I used a 35 lb bar and I did 12 situps instead of 8 TTB because I didn't want to aggravate my ripped calluses. It was supposed to be an all-out sprint since it's only 5 minutes but I still DNFed. Pfft.

My scores: 60 (snatch); 100 (C&J); 2 rounds + 4 SDHP

Thursday, May 23, 2013

May 23 WOD: Cleans and burpees

Ripped hands or not, I decided to just show up for today's workout. And I don't regret it at all! The WOD had 2 parts:

A. 4 sets

3 front squats
Rest 20 seconds, then:
Max reps pull ups
Rest 3 minutes

B. 10 minutes AMRAP

10 power cleans (155/105)
10 burpees

For the first part, I did ring rows and used a climbing load with my first set at 75 and my last one at 105. For the second part, I used 65 lbs for the cleans. And! I made sure to avoid using a non-Rogue bar. Also, before the workout, I already put band aid on my torn calluses and then taped them up (Rhona's advice). That seemed to work. Although I still haven't cut away the piece of skin hanging on my palm. I'm such a baby. I'll do it today, I swear!

I wish I'd learned how to use the hook grip from the start. I'm so comfortable using it now. I felt the difference when doing the cleans, and I was even able to go unbroken on the first round.

My scores: 105 (front squats); 4 rounds + 10 power cleans

Tuesday, May 21, 2013

May 21 WOD: Snatch

I much prefer the clean and jerk over the snatch. I feel like I'm not quick enough when I'm doing the snatch and it's frustrating. Anyway, today's workout was:


21 power snatch (95/65)
400m run

I was tempted to do it as Rx'd but I set my ego aside and used 55 lbs instead. I made the mistake of using the regular long bar (one of the non-Rogue bars) and it was too late when I discovered that its knurling was too rough. Can you believe I got my first real rip and it wasn't even from doing pull ups? I didn't make it under the 18 minute time cap either.

My score: 2 rounds + 13 snatches

Washing my hands hurtttt. And don't even ask me how I was able to shampoo my hair. I was reminded of this while I was fighting the urge to scream.


Monday, May 20, 2013

May 18 run workout

I was thinking of going to the box, I swear! But just as I was about to say "yes" to the WOD, I learned that there was no car so I resigned myself to staying at home. And I went for a run instead.

I ran 3 km in 25-ish minutes. That's a pace of about 8 mpk. I jogged 1 km then ran the last 2 km. It's been so long since I'd used my Garmin that I'd almost forgotten how to reset the run. I'm just glad it's still working!

May 20 WOD: Max reps + Wendler

Strength: Shoulder press

75% x 5 = 5 x 50
85% x 3 = 3 x 55
95% x 1+ = 3 x 60

And deload week starts next week!


Another partner WOD (which I actually haven't done in a while).


1 minute max reps wall balls (20/14)
1 minute rest
1 minute max reps push ups
1 minute rest
1 minute max reps box jumps (24/18")
1 minute rest
1 minute max reps push press (75/55)
1 minute rest
1 minute max reps sit ups
1 minute rest

During the "rest," we were supposed to hold in the plank or bridge position, and the score is the partners' total number of reps.

I did the workout as Rx'd and my partner Noemi and I scored a total of 539. The wall balls got me again!

Friday, May 17, 2013

May 17 WOD: Double chipper

Every once in a while, a WOD comes along and makes you wish you had stayed at home and had a decent breakfast instead. Today is one of those days.

2 RFT (rounds for time), 12 minute time cap:

30 wall balls (20/14)
25 chest to bar pull ups
20 pistol squats
15 kettlebell swings (32/24 kg)

Rest 5 minutes, then

EMOM (every minute on the minute) x 5 minutes:

4 squat cleans (225/135)

Since I am not a WODkilla but a WODscala, I used a 10 lb ball for the wall balls, did ring rows instead of CTB, and used 16 kg for the KBS. Being positioned right beside one of the CFMNL beasts Ken helped a ton in pacing. The last minute was such a struggle, though, and the heat only made it worse.

The 5 minute rest in between the 2 workouts didn't seem to be enough. My legs were still wobbly and my arms were a little numb, and I really didn't want to do squat cleans after 2 rounds of that chipper but I did them anyway. I am a CrossFit sucker like that. I used 65 lbs for the squat cleans and managed to do all 5 sets unbroken. That felt good.

My score: 11:47 / 65 lbs

How cool are these tops?!
Tank top by Life as RX

Tank top by DNF Apparel

Thursday, May 16, 2013

May 16 WOD: Squattalotta

I can't decide if I love squat day or not. I just know that I feel great whenever I finish and that I love what it does to my butt. Today's workout:

Against a 30 minute running clock:

First 10 minutes, 3RM overhead squat
Second 10 minutes, 3RM front squat
Third 10 minutes, 3RM back squat

I shared a bar with Trish so we had the same score. We started with an empty 45 lb bar (long bar again, yay!) for the OHS and ended up with 120 for the back squats. Since we used a rack for the OHS, we had to jerk the bar up in a snatch grip, which I couldn't do well. I need to work on that and make sure that my elbows automatically lock out overhead. Coach Jordan also said I need to be conscious about standing tall after coming up from the back squat because I tend to stay hunched over.

Our score: 60 (OHS) / 110 (front squat) / 120 (back squat)

I am so not looking forward to having a sore butt tomorrow.

Tuesday, May 14, 2013

May 14 WOD: Overhead squats for brunch, anyone?

After 4 long days, I'm back at the box! During warm up, Coach Jordan incorporated some capoeira steps/moves and it was fun. I felt so clumsy, though it warmed us up good.

Today's workout:

OTM (on the minute) x 16

Odd minutes: 3 overhead squats (as heavy as possible)
Even minutes: 5 burpee pull ups

I used 55 lbs for the OHS and did burpee jumping ring pull ups. Also, I used the long bar even though I couldn't add plates yet because the bar is already 45 lbs. The others have been telling me that the women's bar seems too short for me when I'm using the snatch grip, and sure enough, I did feel more comfortable using the long bar earlier.

My score: 16

Sunday, May 12, 2013

May 9 WOD: Bar complex

I didn't have work last Thursday and was able to attend the 12:30 pm class. The workout was:

10 mins AMRAP

Dead lift + hang power clean + front squat + push press (115/75)

Then do 5 burpees for every time you readjust your grip while the bar is on the floor or for every time you let the bar rest on the floor.

Note: You can readjust your grip in the hang position.

I used 65 lbs for the complex and did around 4 or 5 sets of burpees. Rhona said I should still be able to get a score of about 20 even with the breaks but I didn't want to rush through the sets (or is that my excuse for getting a low score?). I focused on getting my form right, especially when locking out the elbows during the push press.

On the bright side, doing the burpees, I finally figured out how to jump my feet back before my hands touch the floor. It did feel more efficient.

My score: 16

Wednesday, May 8, 2013

The King of Lifts

The King of Lifts
by Donnie Shankle
(A free pdf of this article can be found in the CrossFit Journal library)

My favorite parts:

This is what the clean and jerk looks like in training: you go into the gym and put a new personal record on the bar. You begin to pull the thing, and in the back of your mind there is a little fucking gremlin that convinces you it is too heavy. With style points, you just pick it up slowly into your hips, but you are too chickenshit to go under the bar.  
A week goes by, and this time you make up your mind not to look like a nob-head. You get set, pull, finish hard and move under. No chance! The bar shoots your ass back about five feet, sending you crashing into the wall behind you. A few more crashes like this and you are likely to bring the whole damn gym down. 
Another week goes by, and this time you pull it, finish hard, and receive it with your elbows up, but you fail to stand up.  
Two more weeks go by, and this time you pull it, finish hard, receive it and stand up with a struggle. You are so excited at this point you begin to get dizzy, and as you try to jerk you have nothing left in you, so you just dump it off of you and collect yourself as you sit down.  
Another week goes by and this time you clean the weight beautifully. You dip and drive the bar to lockout but fail to gain control in the split.  
Another two weeks go by, and this time you clean it and jerk it like a champion. Your coach says, “Down,” and with a sense of pride you give the air a double fist pump. The last time you felt this good was when your girlfriend whispered vehemently in your ear, "You are an absolute god in bed.”  
Now put on another kilo and do it all over again.
There is something raw about the clean and jerk or just weightlifting in general. There is a great satisfaction in picking something heavy up off the floor and putting it over your head. This satisfaction is intensified if you manage to do it easily. People will come up to you and ask, “How do you make that look so easy?" 
In your mind, you know there were no easy steps.
“Hard work and I am really fuckin’ strong,” is what you say back to them. 

Tuesday, May 7, 2013

May 7 WOD: Burpee/pull up couplet

For the first 15 minutes, we worked on the snatch. We were to work up to heavy singles.

I did about 3 x 45 lbs, 3 x 55 lbs, and 3 x 65 lbs. Coach Jordan didn't want me to add any more weight (I myself didn't want to either) because he saw that I was doing a little press to lock my elbows in the overhead position, and he wanted me to focus on squatting a bit when I'm throwing the bar overhead.

After the skill work, we had a metcon, which was:


Pull ups

As usual, I did ring rows instead of band-assisted pull ups.

When I checked the WOD this morning, I was tempted to cherry-pick again because of the burpees, which made it all the more important that I go. I broke up the sets into two but didn't allow myself to rest too much. After breaking, I'd take 3 to 4 deep breaths then go again. Although my arms still hurt from yesterday's push press workout, it wasn't so bad.

My time: 5:22

Monday, May 6, 2013

May 6 WOD: AMRAP-crazy

Today's workout was 4 rounds of:

2 minutes AMRAP

10 box jumps (24/18")
10 push press (115/75)

Rest 2 minutes

How it works is, you do as many rounds of 10 box jumps and 10 push press as you can in 2 minutes, then you rest for 2 minutes. At the start of the second round, you continue counting where you left off. At the end of the 4 AMRAPs, you count how many rounds you did in total.

I used an 18" box and 55 lbs for the push press. I realized that I could push hard if I knew that there was a rest period waiting in the horizon.

My score: 7 rounds + 2 push press

I AMRAP, yo.

Saturday, May 4, 2013

I could watch this the whole day

This video was posted by CrossFit HQ some days ago. It shows a slow-mo of Olympic weightlifter Chad Vaughn doing a 315 lb clean and jerk. Couple it with beautiful music and you have a fantastic video. The path of the bar is especially fascinating for me. Now I know what they mean when they say "get under the bar." Someday, my form will be half as good as his.

Friday, May 3, 2013

May 3 WOD: Tabata Something Else

Must be one of those benchmark weeks. No biggie. What's so bad about doing a benchmark workout everyday? Absolutely nothing!

Today, we did Tabata Something Else:

Pull ups
Push ups
Sit ups

Anything tabata is painful and today's WOD was no exception. I did ring rows instead of pull ups and did the others as prescribed. You'd think the ring rows would be easier than band-assisted pull ups, but no. The first set was okay but I started to really feel the burn on my shoulders after several more sets.

My score: 276

After the WOD, we celebrated Coach Jordan's CrossFit Level 1 certification with pancit, pichi-pichi, and chicken lollipops. We have an L1 ninja coach!

Thursday, May 2, 2013

May 2 WOD: Olympic Total

Today I attended the first Thursday 10am class. There were only 5 of us -- the usual suspects. The workout is the Olympic Total, which is the sum of the best of 3 attempts at the snatch and clean and jerk.

First 15 minutes: snatch

1 - 1 - 1

Then next 15 minutes: clean and jerk

1 - 1 - 1

My snatch sets:

1 x 45
1 x 55
1 x 65

My clean and jerk sets:

1 x 95
1 x 105
1 x 115

I had mental difficulties getting under the bar with the 115. I resist squatting. As much as possible, if I can snatch or clean it standing up, I would. I was able to pull the 115 bar up just below my shoulders but I didn't want to have to squat clean it.

I also wanted to work on my full snatch, and I was able to do it with the 55 once. Coach Jordan observed that the weight goes forward and he said I mustn't be afraid of pulling my arms a little further back. After that, since time was running out, I used the power snatch for the last set.

After the Total, the others thought that we needed a cash out and I let myself get suckered into doing tabata abs. It wasn't so bad because we agreed to do only 4 rounds of each exercise.

Also, I can now do pull ups using the underhand grip!