February 4 WOD: BS and Mini Cindy

A. SWOD

Back squats

Set 1: 6 x 60% x 75#
Set 2: 4 x 70% x 85#
Set 3: 2 x 80% x 100#
Set 4: Max reps x 85% x 105#

Rest 3 minutes in between sets.

B. Metcon

Mini Cindy

8 minutes AMRAP:
5 pull ups
10 push ups
15 squats

You know that brief period of amnesia when your mind is a total blank and you can't remember what the WOD was the day before and why you feel sore? I don't know if it's an age thing or I'm just really forgetful. Sometimes I can't tell anymore which movement made whichever part of my body sore. Or maybe it's just a CrossFit thing.

I feel like my pull ups are finally coming together. But I need to remind myself to keep my feet together the whole time when I'm hanging on to the bar, even when kipping (maybe especially when kipping).


My score: 105# (8 reps back squat); 5 + 8 push ups Rx

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#)

Feb 7 WOD: Round 2 with Cindy

Still bleary-eyed, I checked the site for today's WOD, and what I saw woke me up good -- we were doing our second dance with Cindy. I don't know what I was expecting but it certainly wasn't a benchmark workout. Sneaky coaches!

Cindy is 20 minutes AMRAP:

- 5 pull ups
- 10 push ups
- 15 squats

The first time we did Cindy was in sometime in September. I was able to do 12 rounds + 10 push ups that time so I was looking to beat my previous score. I did a scaled-down version of the pull up using rings. Miggy explained that if we'd been using the pull up bands for a long time and still couldn't do no-band pull ups, it would be better to train other upper body muscles in the meantime. But I made up for that by doing "man" push ups -- finally!

The first few rounds were okay, but I started to slow down by the 6th or 7th round. It was like a slow burn, and I understood why we were told to pace ourselves from the beginning.

My score: 14 rounds + 4 push ups. And I couldn't be happier.

I celebrated by having a paleo lunch of ampalaya with eggs and homemade chorizo burgers.

Sep 19 WOD: Cindy + Wendler

Strength: Shoulder press

I finally was able to push the laziness aside and continue with the Wendler. My sets:

65% x 5 = 5 x 35
75% x 5 = 5 x 40
85% x 5+ = 10 x 45

WOD

We've done the "Mini-Cindy" and "I wish it was just Cindy" in the past, and today I met the real Cindy. It's 20 mins AMRAP of:

- 5 pull ups
- 10 hand release push ups
- 15 squats

I used the ever-reliable blue band for the pull ups. I was able to do man push ups for the first 4 sets or so, and after that my arms started getting fatigued so I did girl push ups... and in the last set I started worming it.

My score: 12 + 10 HRPU.

In other news, I signed up for the Brave Mudders trail run on Oct 21 at Nuvali. Gulp, and double gulp!

(source)

I haven't run for the longest time. For the longest time! The only time I run is when the WOD calls for it. So signing up for this was kind of a big deal for me. One of the biggest issues I have is the shoes I'm going to wear!

It was announced that we'll be divided into different teams. I only hope I won't let my team down!

Jul 18 WOD: Mini-Cindy and a surprise

True to the CrossFit philosophy of preparing people for the "unknown and the unknowable," the coaches had a pleasant surprise for us today. On the site it says we're doing 8 mins AMRAP of:

- 5 pull ups
- 10 push ups
- 15 squats

So, that's like an 8-minute Cindy (because Cindy is 20 mins AMRAP), right? But wait, that's not all.

After the 8-minute WOD, we were given 2 mins to rest, then the surprise was revealed: we do the same thing, but depending on how many rounds you got in the first workout, the reps are multiplied by 5. This time, the workout will be done for time.

I was able to do 6 rounds, so that meant I needed to do:

- 30 pull ups
- 60 push ups
- 90 squats

It was fun but doing 30 pull ups using the blue band is no joke. My time: 10:55.