Monday, September 30, 2013

Sep 30 WOD: Clean pulls


Clean pulls

* Same weight across; focus on technique

B. Metcon

5 rounds
30 seconds max effort kettlebell swings
30 seconds rest
60 seconds max effort burpees
1 minute rest in between rounds

Gigay, Rhona, and I shared a bar for the clean pulls and the three of us used the same weight. Oh, and the metcon sucked. Or rather, I sucked at the metcon.

My score: 115# (clean pulls); 58 KBS (16 kg) + 67 burpees = 125

Friday, September 27, 2013

Sep 27 WOD: Jerks all around

I have been away for much too long (even though it was only 2 days)!


10 minutes push jerk (no rack; every 2 minutes)
3-3-3-3-3 (My sets: 55-65-65-75-85#)

Then, 10 minutes split jerk (no rack; every 2 minutes)
3-3-3-3-3 (My sets: 85# across)

B. Metcon

AMRAP 10 minutes
7 push jerk or split jerk (135#/95#)
10 box jumps (24/20)

I think I've gotten the hang of box jumps. Like I know that when I'm tired it helps if I do big arm swings. Also I like to keep a certain rhythm when I can.

My score: 7 + 2 push jerks (65#/18")

Tuesday, September 24, 2013

Sep 24 WOD: The squatch

So Greg invented a new term today. He was trying to say, "squat snatch" and what he said was "squatch."


12 minutes to establish a heavy complex of:
1 squat snatch + 1 wide grip push press (from the back) + overhead squat

Then, 5 minutes EMOM:
1 complex at 80% of previous heavy complex

B. Metcon

Baby Isabel (8 minute time cap)
30 power snatch (95/65)

I really need to work on my bottom position! Coach Jordan said we should focus more on skill now and not so much on hitting heavy weights. I agree!

My scores: 60#; 50# (heavy complex); 4:07 (55#)

Thursday, September 19, 2013

Sep 19 WOD: Something new -- deck squats


Front squat (15 minutes)
5 x 65% = 5 x 80#
5 x 75% = 5 x 95#
5 x 75% = 5 x 95#
5 x 80% = 5 x 100#

B. Metcon

AMRAP 12 minutes
5 ring dips
10 deck squats
15 sit ups

* Every 2 minutes starting at 0:00 do 20 double unders

A deck squat is like a candlestick roll but instead of using one leg to stand up you use both legs. I got a butt rash from this workout. Boo.

My score: 4 + 7 deck squats

Tuesday, September 17, 2013

Sep 17 WOD: Another Fran hybrid


10 minutes to establish a heavy complex of:
1 clean pull + 1 squat clean + 1 jerk

Then: Every 90 seconds x 3 sets:
1 complex at 80% of heaviest weight used in previous exercise

B. Metcon

10 minutes EMOM

5 thrusters (115#/75#)
10 pull ups

First workout after the throwdown so I allowed myself to take it easy. The stress of the throwdown is still vivid in my mind so I just wanted to workout without thinking if I should try going Rx. We told Coach Jordan that we were declaring a "petiks" month, and he said, why a whole month?? Why not? My original goal when I started CrossFit was simply to get fit. Now that I have gotten reasonably fit, should  aim to get strong? And if I do aim to get strong, at what point should I stop? Hmm. Post-throwdown thoughts to ponder.

My score: 100# (heavy complex); 7 rounds (55#; ring rows)

Monday, September 16, 2013

Ion Manila Throwdown 2013: My first CrossFit competition

What. A. Weekend. After months of preparing for the throwdown (though it was more of a mental than a physical preparation, I admit), it finally took place during the weekend.

I teamed with Jerwin and Ian, and we joined the medium Rx division where the weights and movements were more manageable.

Me, Jerwin, and Ian
(photo grabbed from Johann)

It was a two-day throwdown, and the format is there are 3 workouts on Day 1. There will be a cut and organizers then announce which teams will advance to Day 2 where athletes need to do 4 workouts.

Day 1

WOD 1: Sprint

AMRAP 15 minutes
30 double unders
Sprint half grab bottle
Sprint whole grab bottle

Waiting for the previous heats to finish
I was dreading this workout because I'm not DU-proficient yet. It was a relay workout. That means Person 1 does the DUs and as soon as he's finished he does the 2 sprints. The first sprint is until the half of the WOD area, where the athlete grabs a can of Ion Energy Drink and puts it into the box where his teammate is doing DUs. The second sprint is all the way to the other end of the WOD area, and again the athlete grabs a can and puts it into the box. Meanwhile, Person 2 can start with his DUs even while Person 1 is sprinting. Same goes with the transition between Person 2 and Person 3. I was Person 3 here because I didn't want to go first. I think we got a total of 34 cans.

Our score: 704 reps/23 points

WOD 2: Chipper

AMRAP 15 minutes
30 kettlebell swings
21 box jumps (20")
15 dead lifts (95#)
9 knees to elbows (knees to triceps acceptable)

This one was another relay workout. Person 1 starts with the KBS. When he's done he tags Person 2, who then starts with the box jumps. When Person 2 is done with the BJs, he tags Person 3, who starts doing the dead lifts. After the dead lifts, Person 3 tags Person 1, who then starts doing the knees to elbows.

Ian started with the KBS while Jerwin waited to do box jumps and I waited to do dead lifts. I'm happy about this WOD because I was able to string 4 knees to triceps!

Our score: 425 reps/23 points

WOD 3: Phat Baby Jackie

AMRAP 15 minutes
300m row
21 thrusters (45#)
15 pull ups

This workout was still a relay but team members can choose who will do which movement -- thank God, because my pull ups still aren't worth a damn. Our team's strategy was I'd be the one to row, and Ian and Jerwin will take turns with the thrusters and pull ups. I averaged around 1:15 for the 300 meters, but by the last round I had to really dig deep. I heard people shouting my name and encouraging me but all I could think about was finishing, and finishing fast because I didn't want to let my teammates down. Good thing this was the last workout of the day because my legs were dead.

Our score: 191 reps/19 points

At the end of the day the top teams who qualified for Day 2 were announced, and ours was in, along with Rhona's and Smacky's teams. Rhona's team placed 12th (68 points), our team placed 14th (65 points), and Smacky's team placed 17th (63 points). When our team's name was announced, at first I felt excitement and pride, which were slowly replaced by dread.

Even before the throwdown my teammates and I had agreed that we'd shoot for Day 2 but we didn't really have a strategy for the Day 2 workouts. So when we found out that we were in there was a little bit of panicking.

Day 2

We were all so chipper when we arrived but our good mood was replaced by the jitters again when we found out we were in the very first heat of the day.

WOD 1: Squat Clean Walks

AMRAP 10 minutes
5 squat cleans (95#)
Overhead barbell walk around the course

This workout was only for the boys. The girls had another workout which they had to do simultaneously.

Our score: 153 reps/6 points

WOD 2: Death Row

10 minute time cap
800m row
20 hang snatch (45#)
Max reps burpees to bar

This was the one I had to do. Originally, it was supposed to be a 2000-meter row, and Rhona, Helen, and I were already dreading it. Good thing it was announced that they were changing the time cap from the original 15 minutes to 10 minutes, and they were shortening the row to 800 meters.

Our score: 28 reps/5.5 points

And that was the end of it. We didn't make the cut to WODs 3 and 4 but our team finished 12th out of 36 teams and that's not bad at all! I was just so glad it was over and that I could finally get on with my life. The next day, though, I kept thinking, What now??

The Libeasts

Thursday, September 12, 2013

Sep 12 WOD: Throwdown jitters


Front squat
5 x 60% = 75
5 x 70% = 85
5 x 70% = 85
5 x 75% = 95

B. Metcon

5 RFT (15 minute time cap)
20 walking lunges
15 kettlebell swings (32/24)
10 wall balls (20/14)

The throwdown is 2 days away and I'm totally consumed by it. I'm just glad that I'm doing it with friends. Otherwise, I'd probably psych myself out and chicken out. I shall just look forward to our beach trip post-throwdown. That should be good.

My scores: 95# (front squat); 10:55 (16 kg/14#)

Tuesday, September 10, 2013

Sep 10 WOD: Snatchy-snatchy

A. Skill: Snatch

12 minutes to establish heavy triple touch and go power snatch, then

EMOM x 5 minutes
3 x 80% of weight in heavy triple

B. Metcon

10 minutes AMRAP
5 power snatch (95/65)
10 box jumps (24/18)
15 air squats

I hadn't done the snatch in a while so I wasn't really looking forward to the workout. It was still good though, and I even got a power snatch PR at 70#.

My score: 70# (heavy triple); 55# (EMOM snatch); 4 + 7 box jumps (55#/20")

Friday, September 6, 2013

Sep 6 WOD: Dead lifts n' DUs


Dead lifts (touch and go; no regripping; focus on speed)
5 x 65% = 125
5 x 75% = 145
5 x 80% = 155
5 x 85% = 165
5 x 85% = 165

B. Metcon (12 minute cap)

10-8-6-4-2 dead lifts (225/135#)
20-40-60-80-100 double unders

I still have a lingering cold, which gave me a runny nose and made it awkward and annoying to be sniffling all the darn time while working out. And I DNFed again. Boo.

Anyway, the throwdown is just a week away. I received an email about the WODs and the heat schedules yesterday. All this time I'd succeeded in not thinking about it, but as I was reading all the information in the email I realized, sh*t just got real. And this morning before the WOD people were talking about strategies while I was panicking and fretting. I was texting with my teammate Jerwin yesterday and he was so confident that we could win this. Of course, I'll do my best but I also just want to have fun.

I just keep reminding myself that this will all be over on the 16th. Also, there's an after party on Sunday. Eyes on the prize.

My score: 165# (dead lifts); 156 reps Rx

Thursday, September 5, 2013

Sep 5 WOD: Squat cleans


Front squats
5 x 60%
5 x 65%
5 x 65%
5 x 70%

B. Metcon

Squat cleans (135/95)
Ring muscle ups

Rache, Rhona, and I shared a bar and rack for the front squats. For the metcon I let myself get needled into doing a heavier weight (what's new?). Didn't regret it though. I'm thinking maybe I should've gone a bit heavier, even.

My score: 95# (front squats); 6:00 (80#/ring rows and parallette dips)

Tuesday, September 3, 2013

Sep 3 WOD: Comeback WOD

I haven't worked out since Thursday last week because I got sick on Friday. Sick as in I-had-a-fever sick. And it's been such a long time since I've had a fever I've forgotten how utterly terrible it is to be sick. I was already well yesterday but I still didn't work out just to be sure I'm okay. Although I was still feeling very heavy and lazy this morning, I managed to get myself ready.


1. 10 minutes to find a heavy complex:
Power clean + hang power clean + jerk

2. EMOM x 5 minutes
1 complex at 80% of previously done heavy complex

B. Metcon (12 minute cap)

Hang power clean (135/95)
Box jumps (24/20)

My score: 90# (heavy complex); 6:52 (bar weight at 75#)