Friday, November 29, 2013

Nov 29 WOD: Journey

The only thing that makes DNFs suck less is hitting a PR.


In 12 minutes, work up to a heavy power clean and jerk.

B. Metcon

"Journey" (15 minute cap)

100 overhead squats (115/75#)
3 burpees EMOM

It sucked when I was a newbie and it sure sucked now. My quads still hadn't recovered from last Monday's WOD so I had to go slowly with the OHS. My quads are so mad right now. When I sit too long and stand up my legs feel so wooden. On the bright side, I PRed my clean and jerk today! Finally nailed 115# and was really close to getting 120# but my core got wobbly.

My score: 115# (power clean and jerk); 60 (55#)

Tuesday, November 26, 2013

Nov 26 WOD: Glimpse

Okay, it turns out that it's anniversary week at the box and I think we're doing throwback WODs the whole week. Today's WOD, "Glimpse" first appeared in November 2011. Whoa. That was the month I started doing CF.


5 RFT (20 minute cap)
9 dead lifts (225/155)
12 bar facing burpees
20 double unders

I did the workout as prescribed and I STILL DNFed. My excuse is I wasn't able to warm up properly and my quads were still sore and stiff as heck from yesterday's squats.

My score: 4 rounds Rx

Monday, November 25, 2013

Nov 25 WOD: Cindy's mistress

As a way of celebrating CFMNL's third year of spreading the CrossFit love in the Philippines, we did a throwback WOD that first appeared in September 2011.

60 burpee to squat clean (95/65)
Every 2 minutes do 5 pull ups, 10 push ups, 15 squats (1 round of Cindy)

I did pull ups the first 3 or 4 rounds but had to scale down to ring rows when my pull ups started looking pathetic. I also used only 55# for the squat cleans. I know... sandbaggerrrr. And I still DNFed! Who scales and still DNFs? Me, that's who.

My score: 43 (55#)

Friday, November 22, 2013

Nov 22 WOD: Cleans


6 sets of clean complex:
High hang clean + power clean + push or split jerk (80%)

B. Metcon

6 minutes AMRAP
10 pull ups
10 ring dips

What is up with the corny metcons? Of course I didn't do the metcon as prescribed. Like yesterday, Coach Jordan said that he didn't want us to rest during the 6 minutes since it was so short. So he told me to scale. I did ring rows instead of pull ups and push ups instead of ring dips.

My score: 90# (clean complex); 6 + 10 ring rows

Thursday, November 21, 2013

Nov 21 WOD: Snatch practice


EMOM x 10 minutes
Snatch complex: High hang snatch + snatch (70%)

B. Metcon

EMOM x 6 minutes
20 double unders
10 toes to bar
10 double unders

I had to scale wayyy way down on the metcon because Coach Jordan wanted us to finish the rounds as much as possible. He knew I wasn't super proficient in both the DUs and TTBs so he allowed me to do tuck jumps instead of DUs and V-ups instead of TTB.

My score: 55# (snatch complex); 5 rounds

Monday, November 18, 2013

Nov 18 WOD: Cleans and burpees

No SWOD or BBG today. Just the metcon.

OTM x 20 minutes:

3 power cleans
5 burpees

The score is computed by adding the total weight that was moved during those 20 minutes. I used an 85# bar and skipped 3 sets. Yes, I'm a sandbagger.

My score: 4335; 85 burpees

Saturday, November 16, 2013

Nov 10: Karera Lakas Pilipinas - Commandant's Cup

You know how when you get a hangover you swear you're never going to drink again? I always say that at CrossFit, usually after a team event, but then when the next team event comes up I find myself inevitably drawn to joining. I said that after Brave Mudders last year, but then I found myself signing up for the CrossFit Open a few months later. After the Open, I joined the ION Manila Throwdown last September. I swore after that I wasn't going to cave in to peer pressure (or as my boxmates like to call it, "encouragement") and join another event or competition, yet there I was last Sunday morning getting ready at 4:30 am for the Karera Lakas Pilipinas 5K obstacle run.

There wasn't any team category in the race but the CFMNL coaches probably thought it would be a good idea to form teams of 5. I teamed with Coach Jordan, his girlfriend Marix, Maigirl, and Rhona. The race was in Cavite -- a good 1 1/2 hours from Manila -- and it started at 8 am. There was a hecka lot of uphill running at the beginning and I walked a lot. I was wearing an old pair of shoes and after a while the arch of my foot started aching a bit. Nothing unbearable though.

Race map
The obstacles were fun but the run was a killer.

Happy faces before the obstacles

Boulder maze

10 kg sandbag carry

CFMNL family enjoying a picnic lunch by the beach catered by Cafe Lupe

Friday, November 15, 2013

Nov 15: DNF for lunch


6 sets of the following clean complex:

High hang clean + push press + push/split jerk
Rest 2 minutes after each set

B. Metcon

For time (10 minute cap)

100 double unders
75 kettlebell swings (24/16 kg)
50 push press (75/55#)

I started off with 75# for the complex and stopped at 95# during my fourth set. I was able to do it but I failed in the push press in the fifth AND sixth sets. Weak!

On the bright side, miracle of miracles, my double unders showed up today! I finished the 100 DUs in under 5 minutes but it took me a lot of time to finish the KBS. I also rested a lot while doing the push press.

My score: 95# (clean complex); 196 reps Rx

Thursday, November 14, 2013

Nov 14 WOD: BS


5 x 3 back squats (rest 3 minutes after each set; stay within 75-85%)

B. Metcon

For time (8 minute cap):
Pull ups
Burpee to 45# plate

I did the first set of pull ups Rx'd but by the second set I'd decided to do jumping pull ups instead. Still DNFed though.

My score: 115# (back squat); 7 burpees to plate (yes, 2 reps shy of completing!)

Tuesday, November 12, 2013

Nov 12 WOD: Meh

First workout after the obstacle race last Sunday.

A. Skill

Take 12 minutes to work on a specific gymnastic skill (I chose pull ups)

B. Metcon

15 minutes AMRAP
9 dead lifts (155/105#)
12 hand release push ups
15 box jumps (24/20")

I rested way too much during the metcon but I did it as prescribed.

My score: 6 + 3 HRPU (Rx)

Thursday, November 7, 2013

Nov 7 WOD: Push ups and DUs


5 sets (12 minutes)

Snatch balance + OHS (focus on technique and mechanics)


5 sets (12 minutes)

Power snatch complex: power snatch from high hang + power snatch from mid-thigh + power snatch from mid-shin

C. Metcon

3 RFT (8 minute cap)
25 hand release push ups
50 double unders

I was complaining about the DUs again and was saying how I knew it was going to slow me down when Coach Jordan called me out and basically said I shouldn't start thinking like that. Yes, my head is always messing with me!

My score: 50# (snatch balance); 55# (power snatch complex); 2 + 15 HRPUs

Tuesday, November 5, 2013

Nov 5 WOD: Deja puke

The feeling I got after finishing today's WOD was eerily reminiscent of how I felt after that infamous workout we did last February. You know it's going to be bad when there's no strength or skill work before the metcon and there's a 30 minute time cap.

5 RFT (30 minute cap)

6 handstand push ups
12 thrusters (135/95#)
18 burpees over barbell
24 pull ups

I scaled everything but the burpees. I did pike push ups on the box for the HSPU and ring rows instead of pull ups. It was such a mental game to keep going (a game I lost again and again), especially when transitioning from the thrusters to the burpees. I divided the reps into sets of 6 at the outset to pace myself.

My score: 3 + 18 ring rows (55#)

Monday, November 4, 2013

Nov 4 WOD: Those darn kettlepees

I almost didn't go today. If it weren't for the strength WOD, I probably wouldn't have come.


Front squats
3 x 95#
2 x 105#
1 x 110#
1 x 115#
1 x 125#
1 x 130#
3 x 110#

B. Metcon

100 kettlebell swings (24/16 kg)
Every 30 seconds, do 3 burpees

I failed the 130# FS. Sadness. Then in the metcon I rested a few times and, as what always happens when I rest too long and too often, I DNFed. Also, I am always embarrassed by how much I sweat.

My score: 125# (front squat); 86 Rx

Saturday, November 2, 2013

Coconut chia pudding

I'd known about chia pudding for some time before I finally decided to get a bag of chia seeds from Healthy Options. They don't come cheap, that's why it took me a while to get on the chia bandwagon. They're not strictly paleo, but I do find them good for me. Mark Sisson briefly wrote about why we should be cautious about consuming too much.

I make chia pudding the night before I plan to have it for breakfast, since it should be chilled before eating.

Coconut Chia Pudding
(serves 1)

1/2 cup coconut milk
1 tablespoon coconut sugar
1 1/2 tablespoons chia seeds

  1. Using a blender bottle, mix together coconut milk and coconut sugar. Make sure that the sugar is dissolved.
  2. Take out the wire whisk ball thingamajig and mix in the chia seeds. Stir every few minutes.
  3. Pour the mixture into a small bowl or mug, cover with a plastic wrap, and chill overnight.