Thursday, October 31, 2013

Oct 31 WOD: Not-so-scary Halloween workout

Only four people showed up for the 11 am class and I'm guessing it's because most of the box peeps were hungover from the Halloween party the night before.


5 x 4 to 6 reps snatch grip dead lift

* Use 80-95% of 1RM snatch; rest 3 minutes in between sets

B. Metcon

5 x 2 minutes AMRAP

5 hand stand push ups
5 toes to bar
5 ring dips
Rest 1 minute between sets

I scaled everything for the metcon. I did strict press (45#) instead of HSPU, knees to tricep instead of TTB, and seated ring dips instead of the real thing.

My score: 65# (snatch grip DL); 6 + 3 strict press

Tuesday, October 29, 2013

Oct 29 WOD: PR day and Lift up Luke

A. Skill

Work up to a heavy or 1RM clean and jerk (20 minutes)

B. Metcon

Lift up Luke

5 minutes AMRAP
4 power clean (155/105#)
24 double unders
10 pull ups

After months of being stuck at 105#, I finally added 5 pounds to my clean and jerk PR! I tried 115# twice but could only clean it. Also, I did the workout as prescribed. I don't think I would've done it if the WOD was longer than 5 minutes though.

My score: 110# (clean and jerk); 1 + 3 pull ups Rx (69 reps)

Friday, October 25, 2013

Oct 25 WOD: Back squat


Back squat
1 x 5 x 95#
1 x 3 x 110#
1 x 1 x 135#
1 x 5 x 110#
1 x 3 x 135#

B. Metcon

Ring dips (100/70; 15 minute time cap)

It's been too long since I'd done back squats and at first the bar felt awkward on my back but I got my groove back after warming up. I failed the last rep of the last set! Argghhhh. And about the metcon, those scaled ring dips were hard! Coach Jordan set up the rings close to the floor and what we did looked like parallette dips but with the rings. My triceps died.

My score: 11:16

Thursday, October 24, 2013

Oct 24 WOD: Running Jackie


8 x 2 snatch

* No touch and go; rest 10 seconds between reps. Rest 2 minutes after each set.
* Sets 1-4: Build up; sets 5-8: Work within 80-80% of 1RM

B. Metcon

Running Jackie
1000m run
50 thrusters (45/45#)
30 pull ups

I finished the thrusters with about 2 minutes remaining and I sooo very badly wanted to quit because of a sidestitch. I just wanted the time to expire and not be forced to do pull ups anymore. I did manage to get in 3 barely good pull ups before the 15 minutes were up. Cry, cry, cry.

My score: 70# (snatch); DNF - 3 pull ups, Rx

Tuesday, October 22, 2013

Oct 22 WOD: Yet another bar complex

A. SWOD (15 minutes)

1 RM push press

B. Metcon (20 minute cap)

4 sets of:
9 dead lift
6 front squat
3 shoulder to overhead
Rest 3 minutes in between sets

I PRed my push press! The heaviest I'd done was 95# and today I was able to add 10#! Truthfully though, I would've stopped at 100# if Tere, Rhona, and Coach Jordan weren't egging me on. For the bar complex, we were not to regrip or let go of the bar at any time during a set. We could rest the bar in the hang position or in the clean position but we cannot drop it.

My score: 105# (push press); 65/70/75/85

Monday, October 21, 2013

Oct 21 WOD: A whole lot of leg work


Front squats (15 minutes)
Work up to a heavy single

B. Metcon

Part 1: 7 minute cap
20 Russian kettlebell swings (32/24 kg)
10 box jumps (30/24")

Rest, then at the start of the 12th minute:

Part 2: 4 sets
60 seconds max reps wall balls
60 seconds rest

Mondays are always hard. Midway through the warm up I always find myself wishing I hadn't gone to the box.

My score: 115 (front squat); Part 1 - 4:38 (16 kg/24"); Part 2 - 60 reps

Friday, October 18, 2013

Oct 18 WOD: Heavy deads

Today's workout was more of a SWOD.

For load and reps completed:

15 dead lifts (70%)
Rest 20 seconds
Max reps ring push ups
Rest 3 minutes
10 dead lifts (80%)
Rest 20 seconds
Max reps ring push ups
Rest 3 minutes
5 dead lifts (90%)
Rest 20 seconds
Max reps ring push ups


Sally Up, Sally Down V-ups

For the first set of DLs I used 135#; for the second set I used 155#; for the last set I used 175#. I was pathetic at the ring push ups. I was able to do only one, so Coach Matt said it would be better to do parallette push ups instead -- which was still hard.

My score: 175# (dead lift); 13 (parallette push ups).

Thursday, October 17, 2013

Oct 17 WOD: Max rep thrusters and box jump overs

A. Core

3 rounds
20 odd objects walking lunges
Rest 1 minute
Max reps strict pull ups
Rest 1 minute

B. Metcon

6 rounds
30 seconds max reps thrusters (95/65#)
Rest 30 seconds
30 seconds max reps box jump overs (24/20")
Rest 30 seconds

The first part wasn't timed but we did have to keep track of the number of pull ups we'd been able to do. The second part was not fun. Like, at all. I had initially planned to sandbag but when I saw Greg going Rx, I kinda felt that I had to go Rx too. During the fifth round of box jump overs I almost felt like puking. Ugh, ugh, ugh!

My score: 38 pull ups (green band); 89 (34 thrusters + 55 box jump overs)

Monday, October 14, 2013

Oct 14 WOD: Front squats and a pyramid


Front squats
3 x 5 at 85% of 1RM
Rest 3 minutes after each set

B. Metcon

30 pull ups
20 box jumps (24/20")
10 snatch (135/95#)
20 box jumps
30 pull ups

My score: 105 (front squats); 7:53 (ring rows, 20", 55#)

Thursday, October 10, 2013

Oct 10 WOD: That heart attack feeling


5 x 3 hang clean (rest 2 minutes after each set)

B. Metcon

12 minutes AMRAP

15 kettlebell swings (24/16 kg)
10 wall balls (9/7 kg)
100m run

The KBS-wall ball-run combo was nasty. At one point towards the end, I felt like I couldn't get enough air in my lungs and I was bent over with my hands on my knees. I hadn't felt that in a while. It was one of those workouts that, as Gigay said, makes you feel so alive!

My score: 100# (hang clean); 4 + 15 KBS (Rx)

Tuesday, October 8, 2013

Oct 8 WOD: Push, pull, and under


Push press
1 x 3 x 65#
1 x 2 x 70#
1 x 2 x 75#
1 x 1 x 80#
1 x 1 x 90#
1 x 1 x 95#

B. Metcon

10 dead lifts (235/185#)
15 ring dips
30 double unders

I'm sooo glad my DUs we okay today. I didn't trip as often as I did the last time we had a DU WOD.

My score: 95# (push press); 8:12 (135#/box dips)

Monday, October 7, 2013

Oct 7 WOD: Snatch day


Hang snatch

B. Metcon

EMOM 10 minutes
3 power snatch (135/95#)
6 toes to bar
9 box jumps (24/20")

I stuck with the 45# bar for the hang snatch practice. I used the same weight for the power snatch and did knees to elbow/chest. Then after the WOD, we stuffed our faces with the different kinds of cake that Rhona had brought from Bacolod.

My score: 45# (hang snatch); 5 rounds (45#; 18")

Friday, October 4, 2013

Oct 4 WOD: Clean and jerk plus a partner WOD

I <3 the clean and jerk. It makes me happy.


EMOM x 12 minutes
1 x 45% x 50#
1 x 55% x 60#
1 x 65% x 70#
1 x 65% x 70#
1 x 70-75% x 80#
1 x 70-75% x 80#
1 x 75-80% x 85#
1 x 75-80% x 85#
1 x 80-85% x 90#
1 x 80-85% x 90#
1 x 85-90% x 95#
1 x 85-90% x 95#

B. Metcon

PWOD - Partners alternate to complete:

15 wall balls (9/7 kg)
10 toes to bar
5 burpee box jump over (24/20")

I partnered with Helen and on the first round, I went first with the wall balls, then she did TTB, then i did the burpee box jump overs. On the second round, we switched, and continued on until the end of 4 rounds. Mercifully, we finished within the time cap.

Our score: 6:43 (7 kg; knees to chest; 18")

Thursday, October 3, 2013

Oct 3 WOD: Power clean triplet

With all the front squats we've been doing lately, my form better get better!


Front squats (20 minutes)
8 x 2

B. Metcon

3 RFT (10 minute cap)
10 power clean (135/95#)
20 hand release push ups
30 double unders

I'm almost positive I would've finished if not for those darn DUs!

My score: 105# (front squats); 2 + 20 HRPU (80#)

In other news, I want to try taking on Rich Froning's Bring Sally Up challenge. The prescribed weight for men is 135# while it's 95# for women. Here's what it looks like:

Tuesday, October 1, 2013

Oct 1 WOD: Front squats and burpees

It's already October! Where did September go??

A. Skill

Ring dips
3 sets of max reps ring dips
90 second rest in between sets

B. Metcon

4 RFT (10 minute cap)
5 front squats (185/125#; clean from the ground)
10 pull ups
15 burpees or 50 double unders

The original WOD called for 200m sprints instead of burpees or DUs but it started raining as we were warming up so Coach Jordan tweaked it. I chose burpees because there was a bigger possibility of me actually doing 15 burpees faster than 50 DUs. I also chose to do ring rows instead of pull ups (still in observance of petiks season).

My score: 3 + 3 ring rows (90#)