tag:blogger.com,1999:blog-31254986065186061652024-03-13T10:13:31.776+08:00Almost FitA newbie CrossFitter and once wannabe runner on a quest to improve her fitnessAyahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.comBlogger500125tag:blogger.com,1999:blog-3125498606518606165.post-78442067093292613942020-10-09T00:29:00.000+08:002020-10-09T00:29:21.593+08:00Day 207 of the lockdown<p>Okay, so there's no lockdown anymore, but we might as well still be locked down considering we shouldn't really still be going out.</p><p>I have been trying to stay active, though I work out only 2 to 3 times a week. When I do, I usually put on one of Jason Khalipa's follow along workouts on YouTube, and they are guaranteed to always get me sweating. On days between WODs, I do Yoga with Adriene sequences. I've particularly enjoyed her 30 Days of Yoga programs.</p><p>My gym has reopened, but because I work from home now and will be doing so until the unforeseeable future, I can't really go there. I still have 3 months on my contract so I can't cancel my membership yet either. Good thing my gym started offering group exercises via Zoom. I joined my very first one this morning (Body Balance) and I was surprised to find out that it wasn't as bad as I thought it was going to be. So I will most likely be doing it again.</p><p>I can't wait for some semblance of the old normalcy to return - if it ever is going to. For now, everyone just needs to keep on trucking, survive, and stay safe and sane.</p>Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-13914352917012731912020-04-03T14:42:00.000+08:002020-04-03T14:42:01.111+08:00Home WOD (Quarantine Day 21)I've made a list of all home workouts I could do at home. I get my ideas from instagram posts or friends' suggestions. This one I got from a friend who saw it on Matt Chan's IG post.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4TeZtRLbccaOfWv6KeuNlp9MthtSDJ1Bc9KITKszpdBDufh2yVrR0Ep-fRM6xFz9lUM-FkXsyQiRKiZY1idF_wSjDAPnAWBAJb1UpLiEeSHy6X3TYMrBw4kGL7oYsqHEqajB9sjcHmh8/s1600/IMG_0923.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4TeZtRLbccaOfWv6KeuNlp9MthtSDJ1Bc9KITKszpdBDufh2yVrR0Ep-fRM6xFz9lUM-FkXsyQiRKiZY1idF_wSjDAPnAWBAJb1UpLiEeSHy6X3TYMrBw4kGL7oYsqHEqajB9sjcHmh8/s640/IMG_0923.JPG" width="480" /></a></div>
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I don't usually do front squats and devil presses with 25# dumbbells, but 25s are all I have so I had no choice.<br />
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For the warm-ups that I do, I just try to think about the movements I'll be doing in the WOD and then do movements that I *think* will activate the muscles I'll be using.Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-11367297992578999292020-03-28T18:55:00.002+08:002020-03-28T22:36:41.060+08:00Staying sane and fitSo where I live, a quarantine has been in place for 2 weeks now. I now work from home, at least for the meantime. The first week felt weird, like I felt aimless and lost for a while. Then I decided that I needed to have a routine so that my days would have some semblance of a structure.<br />
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This is what my typical day looks like:<br />
- Wake up, take the dog out, and get some morning sun<br />
- Work out then take a bath<br />
- Make coffee then start working<br />
- Have an early dinner then go back to work<br />
- End the work day then take the dog out again<br />
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It has helped that one week into the quarantine I caved and ordered a pair of dumbbells and a slam ball so I could do more movements and not just burpees, lunges, and squats. I now have workout buddies -- my sisters and my nephew usually join me. Though the space is cramped, we still manage to get a good sweat going.<br />
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Maintaining my IF routine during weekdays has also helped. There are days when it takes enormous willpower to resist the breakfast laid on the table, but so far I've been able to do it. I just make coffee and go about my day. I usually am still able to do 20:4 on weekdays.<br />
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Another thing I'm glad I've done is switch to using a menstrual cup. I don't have to worry anymore about running out of pads. This is my second cycle with the cup and I've certainly gotten more comfortable with using it.<br />
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I do miss the outside world. After all this is over, I don't think things will go back to being how they were before the pandemic. Maybe that's a good thing. We'll come out of this kinder, more compassionate, more appreciative.Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-11966194299796295622018-08-03T21:26:00.000+08:002018-08-03T21:26:12.433+08:00My experience with intermittent fasting so farEarly this year, I had some bad episodes of hyperacidity and IBS (irritable bowel syndrome). So I did what anyone would do -- I turned to good ole Dr. Google. One of the things I read about was intermittent fasting, or IF. It seemed too hard for me to do, loving breakfast food as much as I do, but I was desperate and willing to try anything.<br />
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I started the first week of May, if I'm not mistaken. I remember because my son and I watched Infinity War and I remember taking out my food in the cinema as soon as my app (Zero, if you want to know what it's called) notified me that I'd completed my fast.<br />
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Anyway, I started with 16 hours. Since I finish work late, my last meal is also usually consumed late -- around 9pm. So I'd have my first meal at around 1pm the next day. What I found was, I'm more productive when I fast because (duh) there's nothing else to do but work. Here's how a typical work day would look like for me:<br />
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10am - work out<br />
12:30pm - arrive at the office<br />
1pm - eat first meal<br />
1:30pm - work<br />
8pm - eat last meal<br />
9pm - start fast<br />
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I allowed myself to eat anything I wanted, but found that my body seemed to crave healthy stuff (gasp!). Of course, I still ate a little bit of junk like cookies and chips, but I found that I couldn't stuff my stomach as much as I used to. And maybe that's why my hyperacidity is almost gone -- because my stomach doesn't have to work as hard as it used to when I was eating all the time.<br />
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Nowadays, I do 18-20 hour fasts. I usually stop eating by 8pm and then have my first meal at 2 or 4pm the next day. Since weekends are more challenging for me, I'm usually able to complete 16 hours on Saturday and Sunday, but when Monday rolls around I try to do a 24-hour fast. This means I stop eating at 6pm on Sunday and then have my first meal at 6pm on Monday.<br />
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So here are the good things that IF has done for me:<br />
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<ol>
<li>Much fewer episodes of hyperacidity - I think I've had only one since I started fasting, and it was because I'd eaten too much cake on my birthday weekend.</li>
<li>No after-lunch drowsiness - My energy level tends to stay stable the whole day.</li>
<li>Inch-loss - I don't weigh myself but my clothes have gotten looser especially in the waist area. Also, my tummy is flatter and there's even a ghost of some abs.</li>
<li>Savings - Since I don't eat much during the day, I've saved money on food and groceries. Now, I only buy groceries for my son and I buy food outside the office when it's time for me to eat.</li>
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For me, these have been key: I only drink water, green/chamomile/turmeric tea, or black coffee during my fasting window. Gone are the days when I'd take XCT oil and collagen peptides with my coffee before having my first meal. Also, as much as possible, I don't binge and I eat healthy food during my eating window.</div>
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This has been the best thing I've tried for my health, truly. I always want to learn more about it so I watch videos by Dr. Jason Fung and Dr. Eric Berg, and I also listen to the IF Podcast by Melanie Avalon and Gin Stephens. What I love most about it is the idea of autophagy -- it's when your cells look for dead cells and "eat" them and use them for energy or to make new cell parts. Look it up and be amazed!</div>
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I'll probably (and hopefully) have an update on my IF journey in a few months.</div>
Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-13320535158427840572017-03-11T18:43:00.000+08:002017-03-11T18:45:16.319+08:00Video of my favorite 17.3 momentHow amazing must this have felt for Cole Sager?<br />
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<iframe allowfullscreen="true" allowtransparency="true" frameborder="0" height="315" scrolling="no" src="https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2FCrossFitGames%2Fvideos%2F1439529302755590%2F&show_text=0&width=560" style="border: none; overflow: hidden;" width="560"></iframe>Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-78508481677653297642017-03-10T20:52:00.001+08:002017-03-10T21:04:29.297+08:00Favorite Open 17.3 momentSo 17.3 has been announced. No dumbells this time. Instead, it's a couplet of chest to bar pull ups and squat snatches. The head-to-head-to-head between Sager, Fraser, and Panchik was fun to watch. Early on, though, Panchik and Fraser started pulling away and leaving Sager behind. They both finished the workout within the 24 minute cap.<br />
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But for me, the best moment of the workout was in the last 30 seconds of Sager's 24 minutes. He kept failing 265# and in the last few minutes you can hear the huge crowd cheering him on. Goosebumps. Finally, it was the last 15 seconds or so and he had only one more chance to make the lift. And he did!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgozpfBkfwLGLCcXuzD0zCcpJ_Z0yTdnveVpPqvMT5kH9bi167tZHaGrr-mpCaVJMSQNmyiC8sGmCxx2B2bkZGLRhfTPHAzTSMG2L9gMR06GbslLpgTiHpQk4e7pz9-4lMK2qrwxNfQWaw/s1600/File_000.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="356" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgozpfBkfwLGLCcXuzD0zCcpJ_Z0yTdnveVpPqvMT5kH9bi167tZHaGrr-mpCaVJMSQNmyiC8sGmCxx2B2bkZGLRhfTPHAzTSMG2L9gMR06GbslLpgTiHpQk4e7pz9-4lMK2qrwxNfQWaw/s640/File_000.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Screen cap from the YouTube video</td></tr>
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Looking at the image, you can almost hear the crowd explode. Sager went on to get in I think a couple CTB pull ups or so after this. Amazing. I guess this is why he's called "The Comeback Kid." And this moment reminded me of that clean speed ladder event in the 2014 Games when Lauren Brooks was able to save her clean even though she'd gone on one knee. And also that time at the Games last year when Josh Bridges went on to complete the squat clean ladder.<br />
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So even if I'm not as obsessed about CF as I used to be, it's moments like these that remind me how proud I am to be part of such a community.Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-419889892756176382017-03-10T00:04:00.002+08:002017-03-10T00:04:45.938+08:00It's that time of the yearIn the CrossFit world, Christmas comes three times a year: in March when the Open starts, in May when the Regionals take place, and in August when the Games is held.<br />
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Already, we're done with 17.2. It's been a fun two weeks. The workouts aren't, of course, but it's the anticipation and excitement of waiting with bated breath for Dave Castro's announcement that make participating worthwhile. By participating, I mean just doing the Open WODs with boxmates and not actually signing up at the Games website.</div>
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Tomorrow at 9 AM Philippine time, I get to watch the 17.3 throwdown between Cole Sager, Mat Fraser, and Scott Panchik. Gunna be gooood!</div>
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Meanwhile, here's some Dan Bailey for everyone.</div>
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<a href="https://www.instagram.com/p/BRJB00eAjPf/" style="color: black; font-family: "arial" , sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">In honor of the @schwarzenegger sports festival this week in #Columbus here's a compilation of bicep curls with the new @roguefitness curl bar and arm blaster. • 🎥@johncropper and @alexsteinker • #RYouRogue #Progenex #ReebokClassic #BeyondTheWhiteboard #PumpFest #LongLiveThe80's #Tbt</a></div>
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A post shared by Dan Bailey (@dan_bailey9) on <time datetime="2017-03-02T15:39:04+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Mar 2, 2017 at 7:39am PST</time></div>
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<script async="" defer="" src="//platform.instagram.com/en_US/embeds.js"></script>Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-89285426951899840272016-09-11T21:58:00.002+08:002016-09-11T21:58:56.499+08:00Trying something not-so-newI haven't been as motivated and as fired up as I used to be about CrossFit so I'm trying yoga again. I did it years ago on a once-per-week basis in UP. That was pre-CF when I was still "into running" (I can't believe I used to love running) and I was hoping yoga would help me with it. Anyway, I found a place that offers ashtanga vinyasa yoga classes nearby every Saturday morning, which is perfect since that's the only time I can do it. They offer a free trial, and 8 sessions cost P2,000 only -- a steal!<br />
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I've tried 2 teachers so far, and they were both good. I was a little worried that we'd be doing the same sequence every session and it would be boring but so far we haven't repeated sequences yet. And I love the slightly sore feeling I get the next day.<br />
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I'm not used to looking at the mirror anymore when working out so it was slightly unsettling to see myself in all my sweaty gloriousness. It helped though, because I could see what the teacher meant when she said "square your hips" or "shoulders down" or "don't hyperextend your back." I especially like that the teacher makes micro adjustments to our bodies while we're in a pose. Sweat was pouring down my face like I was doing CF. It's hard to hold still because it burns!<br />
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Let's see if I'll continue with yoga after my 8 sessions are done. I'm liking it so far, though.Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-91920162889111845502016-08-08T21:26:00.000+08:002016-08-08T21:26:51.638+08:00A silver in the Olympics, finallyThis morning I was greeted by the fantastic news that <a href="http://sports.inquirer.net/218596/filipino-weightlifter-hidilyn-diaz-wins-silver-in-rio" target="_blank">the Philippines's Hidilyn Diaz had gotten a silver medal</a> in the women's 53 kg weightlifting event. As a CrossFitter, I couldn't have been prouder, and I have to say I got teary-eyed when I saw the replay of the awarding ceremony.<br />
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Way back when only a handful at the box were proficient at weightlifting (especially the snatch), CFMNL had organized a snatch tutorial with Haidie and her coach one Sunday afternoon. This was in 2012, the year she competed in the London Olympics. Ever since then, I looked forward to reading about her and watching her IG videos. I can only dream of having her snappy overhead position.<br />
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I just had to look for the old snatch session pictures on my Facebook.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrCZjux-qacQuCSiUHOaP7Zgt8_P9t5WHVjUKUWqg2vA9rHdDOUAn6d2WXY8CJ-gdK5xKruBq2g_YWzH6L-159Wo6pnvNd7A2ZimQOX_vJs9IcNnvPx3rH5g1xW1bbI-2LaYv7-ayXWfg/s1600/556735_10151184554137989_1100650430_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrCZjux-qacQuCSiUHOaP7Zgt8_P9t5WHVjUKUWqg2vA9rHdDOUAn6d2WXY8CJ-gdK5xKruBq2g_YWzH6L-159Wo6pnvNd7A2ZimQOX_vJs9IcNnvPx3rH5g1xW1bbI-2LaYv7-ayXWfg/s400/556735_10151184554137989_1100650430_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Teaching the right position</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjChtlgkPUwtCyvIgS3yimfI5iYl7fj3uAulZI8XzbJ5lEOqRNSLirKKE4t_nhhkorjXlv9WDlNpl3LJZsOhSTTsbJOFnxuqeYGq5qKJ90OthV9bYz5KYdVDFfLMi41l5JfhoNeMK1GcwU/s1600/197988_10151184557792989_728467231_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjChtlgkPUwtCyvIgS3yimfI5iYl7fj3uAulZI8XzbJ5lEOqRNSLirKKE4t_nhhkorjXlv9WDlNpl3LJZsOhSTTsbJOFnxuqeYGq5qKJ90OthV9bYz5KYdVDFfLMi41l5JfhoNeMK1GcwU/s400/197988_10151184557792989_728467231_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Class pic!</td></tr>
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I sure hope we have Olys on the menu tomorrow!<br />
<br />Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-32040232708896941472016-03-07T00:03:00.000+08:002016-03-07T00:03:18.912+08:00Open 16.2 snippetsI was excited about this one because Dan Bailey. 'Nuff said.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwUzjK6ZGQyaP5e47NlONM6pdYUeGY0pOmzVqZ-vX3XVV8PTntmMq_RDraNnsD3X2B4oPVkcsLXgsOkWDPKlWJVOrRMtAWSDdzFXUtcrLP40YoMnEPfhAvvHDz1TQI3djHQltz6jfKwnA/s1600/File_002.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwUzjK6ZGQyaP5e47NlONM6pdYUeGY0pOmzVqZ-vX3XVV8PTntmMq_RDraNnsD3X2B4oPVkcsLXgsOkWDPKlWJVOrRMtAWSDdzFXUtcrLP40YoMnEPfhAvvHDz1TQI3djHQltz6jfKwnA/s640/File_002.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Screen cap from the live feed</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCigjRCMKI_sUNsvuxqeqxKbzBS-lolyedalqghAigkCtI24Cn9yT8R1MNMCf_qySSQOX8UTmQvAn_P1_IPGwHYueSwHl7sE5RLkuJUW3vgpwaTdx7yst7rVUMnS__PAU6tt7ZbC8xjGo/s1600/File_001.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCigjRCMKI_sUNsvuxqeqxKbzBS-lolyedalqghAigkCtI24Cn9yT8R1MNMCf_qySSQOX8UTmQvAn_P1_IPGwHYueSwHl7sE5RLkuJUW3vgpwaTdx7yst7rVUMnS__PAU6tt7ZbC8xjGo/s1600/File_001.jpeg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">(Screen cap from this <a href="https://www.instagram.com/p/BChCjwPhoRt/?taken-by=crossfitgames">source</a>)</td></tr>
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No, that's not chalk you see in the air but steam from Bailey's body. The announcement was made in a garage in North Carolina, which apparently had freezing temps at that time.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglX1lnJB4Q7T2_ilEeM_-imlyKNkiPvTtWqzOdktZuxnF6LKbKSaXUt_pJQ6Z2h7tNzGOZ7q2KGKDrqyQAoYdXmdp3qC4ozF07HBQoX-obdiFSRdit38d4DOZjG4jAByxZuBYSliYcNkk/s1600/File_000.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglX1lnJB4Q7T2_ilEeM_-imlyKNkiPvTtWqzOdktZuxnF6LKbKSaXUt_pJQ6Z2h7tNzGOZ7q2KGKDrqyQAoYdXmdp3qC4ozF07HBQoX-obdiFSRdit38d4DOZjG4jAByxZuBYSliYcNkk/s1600/File_000.jpeg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">(Screen cap from this <a href="https://www.instagram.com/p/BCg3PIAP13A/?taken-by=kristaleecarlin">source</a>)</td></tr>
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I have to admit that I'd only recently learned about the Damn Daniel vine/meme going around. I came across this post in my Explore feed when I searched for #danbailey. It's just so apt.<br />
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Anyway, I did a scaled version of the workout:<br />
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25 TTBs/hanging knee raises<br />
50 DUs<br />
15 squat cleans (65#)<br />
<br />
And in the first 4-minute round I only made it to the 10 squat cleans, so my score was 85 reps. Weak.Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-2700524619884513522016-03-03T22:01:00.000+08:002016-03-03T22:01:01.869+08:00Let's try this blog thing againWhoa whoa whoa... my last post was last year? Before the CF Games?! And now it's Open season again?!?<br />
<br />
So this is my 4th time to experience the Open. That doesn't mean that I signed up (I'm too much of a cheapskate), but I do look forward to the Open workout announcements and occasionally the workouts themselves.<br />
<br />
I did 16.1 last week. It was 9 am here when the workout was announced and our 10 am class was the first one in the box to do it. It was hell.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ5SB8sSjrlNO61-hKFKRVES5zmszWVHb6Hd9mLfE8iM1Bxboplbd6dpzWo3sbr-7bVQPVQLNFFU3IpWzjwup_2SKJEb5JRAsNXD-sjpk8M42_4yr3Gnrbjc2Aoq4an0M-qVPKq7jJXbY/s1600/16.1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ5SB8sSjrlNO61-hKFKRVES5zmszWVHb6Hd9mLfE8iM1Bxboplbd6dpzWo3sbr-7bVQPVQLNFFU3IpWzjwup_2SKJEb5JRAsNXD-sjpk8M42_4yr3Gnrbjc2Aoq4an0M-qVPKq7jJXbY/s1600/16.1.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">(<a href="http://games.crossfit.com/workouts/the-open">source</a>)</td></tr>
</tbody></table>
<br />
I used the prescribed weight but did kipping pull-ups instead of CTBs since I can't do those yet.<br />
<br />
My score: 105 reps, which is 4 full rounds (one round is 26 reps) and a 5-foot lunge (which counts as one rep)<br />
<br />
However surprisingly bad 16.1 was, I'm sure 16.2 will be as surprisingly bad. Because Dave always programs the worst Open workouts. But I'm ready to take it on tomorrow!Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-50627319130371035782015-07-06T21:00:00.001+08:002015-07-06T21:00:14.726+08:00Three point five yearsI've been doing CrossFit now for 3.5 years. There are now just a handful of us who've stayed and have continued to WOD religiously (well, more or less religiously). Most of the ones who've stayed are now coaches, or they follow a dedicated strength or weightlifting program because they compete or want to compete at a high level.<br />
<br />
And then there are those like me. Sure, I've joined a throwdown or two and some fun runs. I've been able to do things I never thought I'd ever be able to do when I first started. Getting fit, then getting strong is fun, but lately I've realized that having functional fitness is all I want. I'm not ready to sacrifice family time for training time.<br />
<br />
I still can't do ring dips, chest to bar pullups, muscle ups, or heavy snatches (among others). That doesn't mean I won't work on them. It's just that I'm in no rush to do everything all at once. I think that's one of the things I'm learning to do after all the hours I've spent at the box... to savor the process and to learn patience. I'm slowly becoming less reluctant to work out even when the WOD says we're doing accessory or skills work.<br />
<br />
The fierce fire inside me has subsided into a slow-burning one, and I like it better.Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-853659773725974992014-08-22T14:18:00.001+08:002014-08-22T14:18:16.250+08:00Tracking progressFor the longest time, I've been using this blog to log my WODs and track my progress. But after some nosing around the net, I decided to get the myWOD app and it's sooo useful! All I have to do now after the WOD is open the app, retrieve the WOD feed from the CFMNL site, and enter my score.<br />
<br />
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<br />
I really haven't been working out as often as I used to. There are still a lot of things that I wish were different in the new box, but there's nothing I can do to change those so I just have to work around them and learn to tune out the bad.Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-46820812569608215422014-07-03T17:46:00.000+08:002014-07-04T17:46:50.495+08:00July 3 WOD: OH lungesA. BBG<br />
<br />
In 15 minutes, work up to a heavy set of:<br />
<br />
Snatch pull + Hang snatch + Snatch<br />
<br />
B. Metcon<br />
<br />
Every 2 minutes on the minute for 5 sets (10 minutes):<br />
<br />
16 overhead walking lunges (95/65#)<br />
<br />
<br />
My score: 55# (snatch complex); 80 reps (45#)Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-14356007584256385322014-07-01T17:58:00.000+08:002014-07-04T17:43:49.365+08:00July 1 WOD: Dead lifts and DUsA. Strength: Dead lift<br />
<br />
In 20 minutes, work up to a heavy single (85-90% of 1RM)<br />
<br />
B. Metcon<br />
<br />
EMOM 12 minutes:<br />
<br />
Even: 5 dead lifts<br />
Odd: 30 double unders<br />
<br />
Our score was the total number of rounds we were able to complete. I missed two rounds of DUs.<br />
<br />
<br />
My score: 185# (dead lift); 10 rounds (135#)Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-42836257129368044952014-06-30T15:16:00.000+08:002014-06-30T15:16:16.218+08:00June 30 WOD: Bergeron beep testA. Strength: Front Squat<br />
<br />
5 sets of 2 reps:<br />
<br />
Set 1 - 65%<br />
Set 2 - 75%<br />
Set 3 - 85%<br />
Set 4 - 90%<br />
Set 5 - 90%<br />
<br />
B. Metcon<br />
<br />
Bergeron Beep Test<br />
<br />
EMOM as long as possible:<br />
<br />
7 thrusters (75/55#)<br />
7 pull ups<br />
7 burpees<br />
<br />
We'd already done this last February, and I remember it being super bad. I used the same scale I did last time (35# bar, jumping pull ups) and I did a wee bit better than last time.<br />
<br />
<br />
My score: 100# (front squat); 2 + 4 burpees (35#; jumping pull ups)Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-972799634399122752014-06-29T17:41:00.000+08:002014-06-29T17:41:14.879+08:00Good to goI got these rips from last Friday's cleans and I was pleasantly surprised to see these heal in less than two days. Bactroban is a life saver. Now they're good to go!<br />
<br />
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<br />Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-65949090115788350622014-06-27T17:56:00.002+08:002014-06-27T17:56:47.948+08:00June 27 WOD: Clean all you canA. BBG<br />
<br />
Take 15 minutes to work up to a 1RM power clean<br />
<br />
B. Metcon<br />
<br />
In 12 minutes, complete:<br />
<br />
As many ladders as possible from 1 to 5 reps of hang power clean (65-75%)<br />
<br />
One ladder is:<br />
1 HPC; drop the bar and rest as needed<br />
2 HPC; drop the bar and rest as needed<br />
... etc. up to 5 HPC<br />
<br />
If the bar is dropped before you achieve the number of reps needed to complete the set, you start from zero.<br />
<br />
I didn't get a PR on my power clean but it felt sooo good to clean heavy again.<br />
<br />
<br />
My score: 115# (power clean); 5+3 (75#)Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-51509028018078424722014-06-26T17:34:00.000+08:002014-06-26T17:34:04.732+08:00June 26 WOD: Chipper dayA. BBG<br />
<br />
Every 2 minutes on the minute for 16 minutes (8 sets):<br />
<br />
Hang power snatch + Snatch (65-75%)<br />
<br />
B. Metcon (20 minute cap)<br />
<br />
30 overhead squats (95/65#)<br />
30 toes to bar<br />
20 power snatch<br />
20 TTB<br />
10 squat snatch<br />
10 TTB<br />
<br />
<br />
My score: 45# (snatch complex); 17:31 (45#)Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-74684650691024088722014-06-23T17:26:00.000+08:002014-06-26T17:27:27.348+08:00June 23 WOD: Row and thrustersA. Strength and Skill<br />
<br />
4 sets of:<br />
<br />
5 front squats (65-80%)<br />
Rest 10 seconds<br />
5 high box jumps (rest 5 seconds between reps)<br />
Rest 3 minutes<br />
<br />
B. Metcon (20 minute cap)<br />
<br />
1000m row/run, then:<br />
<br />
3 rounds:<br />
<br />
15 thrusters (95/65#)<br />
30 double unders<br />
<br />
It was raining out so we all rowed for the metcon. Coach Jordan wanted us to be done with the row in 5 minutes since we were doing the WOD in 2 heats. I finished in 4+ minutes but it took a couple of minutes before I could stand properly again. Another DNF under my belt!<br />
<br />
<br />
My score: 85#/26" (FS and BJ); 1+22 DUs (55#)Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-25124360495550724842014-06-13T17:28:00.000+08:002014-06-14T17:28:48.381+08:00June 13 WOD: Friday the 13th partner WODA. SWOD<br />
<br />
Strict press<br />
<br />
Set 1 - 5 x 50%<br />
Set 2 - 5 x 60%<br />
Set 3 - 5 x 70%<br />
Sets 4, 5, 6 - 3 x 85-90%<br />
Set 7 - 10 x 55-65%<br />
<br />
B. Metcon<br />
<br />
Partner WOD<br />
4 RFT:<br />
<br />
10 thrusters (95/65#)<br />
5 burpees<br />
10 hang power snatch (95/65#)<br />
5 burpees<br />
10 front squats (95/65#)<br />
5 burpees<br />
10 shoulder to overhead (95/65#)<br />
5 burpees<br />
<br />
Partners alternate rounds to complete a total of 8 rounds.<br />
<br />
I partnered with Tere for both the SWOD and the metcon. My wrist is still healing (or injured?) so I went light in the strength WOD and we only used 40# in the metcon. Tere was able to complete 3 rounds while I made it to 2 rounds and 7 thrusters.<br />
<br />
<br />
Our score: 55# (heaviest strict press); 2 + 7 thrusters (40#)Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-90414312946104894202014-06-11T17:59:00.000+08:002014-06-11T17:59:25.677+08:00June 11 WOD: TumilsonA new Hero WOD!<br />
<br />
Tumilson<br />
<br />
8 RFT (30 min cap)<br />
<br />
200m run<br />
11 burpee dead lift (135/95#)<br />
<br />
The burpee dead lift sounds weird, but you simply do a burpee and instead of jumping up, you do a dead lift. Glad the weight wasn't very heavy. My wrist has been bothering me since last week's The Chief though, so I did the burpees carefully.<br />
<br />
<br />
My score: 29:35 RxAyahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-65973026919232851602014-06-10T21:27:00.001+08:002014-06-10T21:27:51.762+08:00June 10 WOD: Partner WODPartner WOD<br />
<br />
2 sets of AMRAP 5 minutes of:<br />
40 kettlebell ground to overhead (clean and jerk or snatch)<br />
40 toes to bar<br />
40 supermans<br />
40 box jumps (24/20")<br />
Rest 5 minutes<br />
<br />
Then, immediately after the second 5 minutes:<br />
<br />
AMRAP 7 minutes of the following complex:<br />
Power clean + Hang squat clean<br />
<br />
Only one person should work at a time. The score for the clean complex is the total weight moved by you and your partner.<br />
<br />
The only ones who showed up for the 10 AM class were Pao, Ken, and myself so I got partnered with Pao. I used light weights for the clean complex because of my wrist sprain (or strain, I never know which is which).<br />
<br />
<br />
Our score: Set 1 - 20 supermans; Set 2 - 40 supermans (16 kg KB); 2805# (clean complex)Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-64620559320593303682014-06-07T16:54:00.000+08:002014-06-10T16:56:16.554+08:00Paleo chocolate mug cakeI can't believe I waited so long to try this. I could've been eating cake every darn day if I wanted to! I got the <a href="http://paleomg.com/paleo-chocolate-cake-in-a-mug/">recipe from PaleOMG</a> and slightly modified it.<br />
<br />
<br />
<b>Paleo Chocolate Mug Cake</b><br />
(serves 1)<br />
<br />
1.5 tablespoons coconut flour<br />
1.5 tablespoons almond flour<br />
2 tablespoons virgin coconut oil<br />
2 tablespoons unsweetened cocoa powder<br />
2 tablespoons honey<br />
1 egg<br />
Pinch of salt<br />
Pinch of cinnamon<br />
<br />
<br />
<ol>
<li>Add all dry ingredients in a microwave-safe mug and mix well.</li>
<li>Add coconut oil, honey, and egg and mix well. Make sure that the egg is well incorporated in the batter.</li>
<li>Microwave on the highest setting for 1 minute and 45 seconds.</li>
</ol>
<br /><br />
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Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0tag:blogger.com,1999:blog-3125498606518606165.post-76126903417597981482014-06-05T14:00:00.000+08:002014-06-05T14:00:13.685+08:00Jun 5 WOD: The ChiefOn my third meeting with The Chief today, I finally had the guts to do it as prescribed. The <a href="http://almostprettyfit.blogspot.com/2013/12/dec-6-wod-second-dance-with-chief.html">last time I did it</a> was in December last year, and I used 75#.<br />
<br />
The Chief<br />
<br />
5 cycles of:<br />
<br />
3 power cleans (135/95#)<br />
6 push ups<br />
9 squats<br />
Rest 1 minute<br />
<br />
I tried to do touch-and-go with the cleans as much as I could -- it really makes a difference in terms of efficiency.<br />
<br />
<br />
My score: 16 + 3 squats (Rx)Ayahttp://www.blogger.com/profile/13015055208909288942noreply@blogger.com0