Thursday, January 30, 2014

January 30 WOD: Bells and burps


Every 2 minutes for 12 minutes:
Clean + Front squat (80-85% across all sets)

B. Metcon

"Tabata" Bells and Burps

6 sets, max reps:
20 seconds KBS (24/16 kg)
10 seconds rest
20 seconds burpees
10 seconds rest

Well, that wasn't so bad. What WAS bad was when I ate pizza and crepe cake after the WOD. Maigirl and Jason were celebrating their birthday and had brought food. And Greg brought one of his cheesecake experiments for us to try. Needless to say, it was to die for, and I can't wait for his shop to open near the box!

My half-eaten slice of coffee cheesecake crepe cake

Anyway, my score: 95# (clean complex); 76 reps Rx

Tuesday, January 28, 2014

January 28 WOD: Leg killer

A. Skill

3 rounds (not for time; focus on technique)

10 box jumps
10 toes to bar
10 alternating pistols (5 per leg)

B. Metcon

4 RFT (10 minute cap)

5 squat cleans (155/105#)
10 chest to bar pull ups
20 double unders

Rest 5 minutes

4 RFT (10 minute cap)

10 dead lifts (155/105#)
20 wall balls (9/7 kg)

You know I rarely lie on the floor after a WOD but this... this had me on my back a good few minutes. It absolutely owned me. The 7 kg ball played a particularly cruel staring game with me.

My score: 3 + 1 pull up (65#); 3 + 3 dead lifts (95#)

Friday, January 24, 2014

January 24 WOD: Meet Marguerita

So CrossFit has a new girl on the block, Marguerita. Apparently, the WOD was conceived only recently, like earlier this month.


50 reps for time of the following body weight complex:
Burpee - Push up - Jumping jack - Sit up - Hand stand

This is one WOD where it's good to have a counter. I lost count more than a few times because my brain was getting knocked around from all the up and down movements. And one important thing I realized - I must work on my hand stand!

My score: 23:56 (hand stand kicks)

Thursday, January 23, 2014

January 23 WOD: Another why-do-I-do-this-to-myself WOD


In 10 minutes, work up to a heavy hang clean and jerk (85-90%)

B. Metcon

6 RFT (20 minutes cap)

20 double unders
15 wall balls (9/7 kg)
10 pull ups
Rest 1 minute

Coach Jordan had us do 1 set of hang clean and jerk every 2 minutes. I started with 65#, then 75#, then 85#, then 95# for the last 2 sets.

Wall balls are mean. You feel good the first round but you die in the second round. On the bright side, I did my first set of DUs unbroken today!

My score: 95# (hang clean and jerk); DNF - 5 rounds (19:43)

Wednesday, January 22, 2014

January 21 WOD: Back squats and a quickie

A. Strength

Back squats

Set 1: 6 x 45-55%
Set 2: 4 x +10%
Set 3: 2 x +10%
Set 4: Max reps x -5% of Set 3

B. Metcon

AMRAP 2 minutes

6 thrusters (115/75#)
6 box jump overs (24/20")
6 hand release push ups

Rest 4 minutes, then repeat.

The strength part of the WOD was exactly the same as last Tuesday's, except that we were supposed to go heavier.

My score: 12 reps (90#); 2 rounds + 3 thrusters; 2 rounds (55#; 18")

Monday, January 20, 2014

January 20 WOD: Snatch complex and Annie


5 sets of the following complex:

Hang squat snatch + Squat snatch (80%)

B. Metcon

Annie (12 minutes cap)

Double unders
Sit ups

I've read somewhere that the squat snatch should be simply called the snatch. Because if the WOD doesn't say you're supposed to do a a power snatch, you should know you're supposed to do a full (or squat) snatch. So it's either a snatch or a power snatch. Same with the clean. Just a bit of trivia.

My DUs were miraculously okay today. I think it helped when I tried to keep in mind what Amie always tells me - feet together and flick the wrists down to avoid tripping. I DNFed but since I only had a few reps to go, I finished it anyway.

My score: 45# (snatch complex); 268 reps (made it to the 8th rep of the 20 sit ups)

Friday, January 17, 2014

January 17 WOD: What-to-bar pull ups?


In 10 minutes, work up to a heavy complex of:
Snatch + Overhead squat

B. Metcon

AMRAP 20 minutes

100m sprint
2 belly to bar pull ups
4 push press (115/75#)
8 burpees over bar
4 push press (115/75#)
4 ring dips
Rest 1 minute

For the SWOD, on my last attempt I was able to power snatch 70# but I failed at the OHS. Oh, and if you didn't know, the gold standard in pull ups nowadays is the "belly to bar" pull up. I used a blue band for the pull ups, but even then I could only do chest to bar pull ups. Sheesh. Next thing you know they'll be asking us to do groin to bar pull ups.

My score: 65# (snatch complex); 5 rounds (blue band, 55#, parallette dips)

Thursday, January 16, 2014

January 16 WOD: Clean complex and an EMOM WOD


5 sets of the following complex:
Halting clean dead lift + Hang clean + Power clean + Jerk

* What is a halting clean dead lift, you ask? According to the site, this is what you're supposed to do: Pull barbell from floor to just above the knees, pause 2 seconds, stand tall, then clean from the high hang position.

B. Metcon

EMOM x 10 minutes

Odd: 12-15 wall balls (9/7 kg)
Even: 6-10 chest to bar pull ups

I did a combination of 12 wall balls and 9 kipping pull ups.

And I'm leaving you now with this.

Dmitry Klokov's best lifts

Something to aspire for (???).

My score: 95# (clean complex)

Tuesday, January 14, 2014

January 14 WOD: Another deadly couplet


Back squats
Set 1: 1 x 6 (45-55%)
Set 2: 1 x 4 (+10%)
Set 3: 1 x 2 (+10%)
Set 4: Max reps (-5% of Set 3)

B. Metcon

For time (12 minute cap):

20 thrusters (95/65#)
10 toes to bar
15 thrusters
8 toes to bar
10 thrusters
6 toes to bar
5 thrusters
4 toes to bar

I shared a bar with Amie for the back squats. We did 65# for Set 1, 75# for Set 2, 90# for Set 3, and 85# for Set 4. As for the metcon, you can probably tell just by looking at it that it was nasty. I did knees to elbows instead of TTB and I'm proud to say that most were legit reps. It was only during the last set of KTE that I wasn't able to make my knees and elbows meet (sorry, Coach!).

My score: 15 reps (85#); 9:27 (55#)

Monday, January 13, 2014

January 13 WOD: Overheads


10 minutes to find 1RM shoulder press, then

10 minutes to find 1RM push press

B. Metcon

400m run
25 shoulder to overhead (95/65#)

Rest 3 minutes

400m run
25 shoulder to overhead (95/65#)

So it's true that your 1RM may differ from day to day. My 1RM strict press today was off my PR. Oh well. Some days you win, some days you don't.

My score: 65# (strict press); 90# (push press); 11:20 (55#)

Thursday, January 9, 2014

January 9 WOD: Front squats and a quickie couplet

One week back and I still feel sluggish. Blech.


EMOM 8 minutes
2 front squats at 75-80%

B. Metcon

In working intervals of 60 seconds on, 60 seconds off:

5 power cleans (155/105#)
10 box jumps (24/18")

Ever since I became more conscious about pushing my knees out when I'm squatting, I've felt better about my front squats. There are just so many things to keep in mind when squatting. For example today, these were the things I was mentally reviewing during the SWOD: deep breath, tight core, knees out, weight on the heels, elbows up, exhale, repeat.

My score: 95# (front squats); 6:42 (85#, 18")

Tuesday, January 7, 2014

January 7 WOD: Running clock

What's better than doing an AMRAP? Doing three! Yay! Well, not really yay.

6 minutes AMRAP

5 dead lifts (225/135#)
10 lateral burpees over bar
50 double unders
Rest and transition 4 minutes

6 minutes AMRAP

4 hang power cleans (135/95#)
8 hand stand push ups
Rest and transition 4 minutes

6 minutes AMRAP (sets ascending by twos)
Power snatch (115/75#)
Bar muscle ups

I did the first workout as Rx'd but my DUs sucked. For the second one I did pike push ups instead of HSPU, and for the third one I tried to do strict pull ups with the blue band.

My score: 1 + 12 DUs (135#); 6 + 4 pike push ups (75#); 6 + 4 power snatch (55#)

Monday, January 6, 2014

January 6 WOD: Burn

A. Skill

Work up to a heavy full snatch (12 minutes)

B. Metcon

3 RFT (25 minute cap)

10 lateral jumps
15 thrusters (95/65#)
20 knees to elbows

Plate overhead hold (45/35#) after each round -- duration must be the same as the time it took to finish the preceding round. There is a 3-burpee penalty every time the OH hold is broken.

The plate OH hold was pure agony. Sweat was streaming down my face and I was just holding the darn plate up. My shoulders were very much burnt after that -- literally hot to the touch. To think they're still achy from last Friday's WOD. I finished the 3 rounds but I still had a 2 minute OH hold to do when the time expired.

My score: 55# (full snatch); 3 rounds + 2 minute OH hold (55# thrusters; 15# plate)

Friday, January 3, 2014

January 3 WOD: "Games" Elizabeth

I woke up feeling achy all over but I succeeded in convincing myself to go to the box. We'd already done Elizabeth in the past, but today we did a slightly different version because we did power cleans instead of squat cleans.

A. Skill

4 sets of 1-1-1 power clean or squat clean
* Rest 10 seconds in between reps

B. Metcon

"Games" Elizabeth (15 minute time cap)

Power cleans (135/95)
Ring dips

Because I was "easing" back into CF, I used a light 75# for the metcon and did seated ring dips.

My score: 95# (power clean); 7:55 (75#)

Thursday, January 2, 2014

January 2 WOD: Tabata Something Else

I'm glad today's workout wasn't as punishing as usual. The duration and intensity was just right for people like me who had been eating and being fat the past two weeks.

Tabata Something Else (20 seconds on, 10 seconds off for 8 minutes)

Pull ups
Push ups
Sit ups

We'd already done this last year and I did ring rows instead of pull ups. Well this time I did semi-real pull ups (semi-real because some of my reps were semi-reps). And now I feel like dozing off.

My score: 255