Feb 22 WOD: Good sweat + Wendler

Strength: Shoulder press

3 x 70% = 3 x 40
3 x 80% = 3 x 50
3+ x 90% = 6 x 55

Assistance 1: Good mornings

1 x 10 x 35
1 x 10 x 45
1 x 10 x 55
1 x 10 x 65
1 x 10 x 75

Assistance 2: Sit ups

5 x 10


WOD

We did body weight exercises today - sooo not my favorite!

It was 12 minutes AMRAP:

50 squats
30 push ups
15 pull ups

Rest 8 minutes, then reverse tabata (10 seconds on, 20 seconds off) L-sits.

Coach Matt worked out with us and at the beginning I tried to keep up with him (I know, what was I thinking?!) but he's just so fast. I just did my best to keep moving and not rest so much. Ooh, and I'm so happy I'm able to do a lot of real push ups now. However, I can't help but worm some of the reps, especially towards the end of the workout. Also, instead of doing assisted pull ups I did ring rows.

My score: 2 rounds + 6 pull ups

Oh, and big news: I finally found the guts to sign up for the CFMNL Open. I haven't paid yet though, so I might still be able to back out if I suddenly lose my nerve. Coach Matt said I could sign up for the Baby rx (no weights) initially, and if they think I could handle it they'll move me up to Medium Rx (35# thruster, front squat, overhead squat, push press, 16 kg kettlebell, knees to stomach, jumping pull ups).

I'm scurred.

Dec 28 WOD: Ascending ladder

For the first part of the workout, we had 8 minutes to do an ascending ladder of the following:

- Power clean (Rx: 105 lbs across)
- Front squat
- Jerk

I used 65 lbs and I discovered soon enough that it gets more and more difficult to do unbroken sets as the number of reps increase (no duh). I didn't want to put down the bar after the front squats, but just thinking about jerking them made me tired. And so my mind won again.

My score: 5 + 6 front squats.

After that, we did goat work again for the metcon. We were again given 20 minutes, and I chose to do 60 ring dips (band assisted) and 10 x 10 sec L-sits.

Dec 21 WOD: Squeaky clean

Great workout today! Of course, that wasn't what was going through my mind while I was actually doing it. The first part of the workout was 6 minutes AMRAP:

- 3 power cleans (Rx: 105 - same weight across)
- 3 hang squat cleans
- 3 squat cleans

I used a 65 lbs bar - almost didn't want to but I wanted to make my last workout before Christmas count. I also tried to apply something that I read (which I also learned from Coach Pau) about resting for a certain number of breaths then going at it again. I was able to do 5 rounds + 3 hang squat cleans.

For the metcon, I did:

- 60 paralette dips
- 10 x 12 second L-sits

As I was on my way out, I saw these girls double WOD-ing with Coach Matt. It's advance payment for all the food they'll be eating during the next few days! Heck, we'll all be doing AMRAP eating this season!

Ann, Matt, and Rach

A special Noche Buena WOD was announced yesterday. Those who wanna work out on the 24th are going to do a team WOD with the coaches and they'll be doing the Lumberjack 20. Sounds painful.

Nov 14 WOD: Body weight AMRAP + Wendler

Strength: Back squats

Today ends Week 2 of Cycle 3, and I'm kinda nervous about the heaviest week, which is starting next week.

Warm up: 3 x 45; 3 x 65; 3 x 80

3 x 80% = 3 x 90
3 x 85% = 3 x 100
3+ x 90% = 4 x 115

One thing I really need to work on is being more fearless when lifting weights, especially when it comes to back squats. I still cringe whenever I remember that failed rep where I let the bar roll on my back. Ouch.


WOD

It was 15 minutes AMRAP of:

- 10 box jumps (Rx: 24")
- 20 air squats
- 30 double unders
- 10-second hanging L-hold

I did everything except the L-hold as prescribed because I couldn't, for the life of me, lift my feet higher (Coach Jordan said the feet should be on level with the hips).

My score: 4 rounds + 4 squats.

Aug 1 WOD Push ups + Wendler Day 2

(source)

That's right. I do know squat. I have to say, though, that for the longest time I'd always been afraid of doing back squats. Maybe because I don't do them often enough. And because when I did my CF Total, I remember getting stuck at the bottom and having to bail.

Ah, but today was a good day at the box. For Wendler Day 2, here's what I did (weights are in pounds):

Warm up: 5 x 45; 5 x 60

65% x 5 = 5 x 70
75% x 5 = 5 x 80
85% x 5+ = 8 x 90

Assistance: 3 x 10 pull ups (blue band)

After that, I did the WOD, which was simple:

150 push ups

However, if you take a break from doing push ups, the first time you do it you have to hold an L-sit for 25 secs. The succeeding times you do it you hold it for 30 secs.

My time: 11:20.

While doing the pull ups post-WOD, Jordan encouraged me to try doing it with no band. I was able to get just 1, but that was 1 more than what I thought I could do! I still need to work on my kip!

Post-challenge Day 14 + Mar 28 WOD: Tabata

Today's meals

Breakfast: Scrambled eggs with tomato
Lunch: Boiled sweet potato, singkamas
Dinner: Chicken fingers, fried eggplant
Snacks: Orange, carrots and cucumber sticks, boiled sweet potato

WOD

Today was Tabata Wednesday. A Tabata exercise is doing 8 sets of a certain exercise; a set is 20 seconds on, 10 seconds off. For today's WOD, we did 3 different exercises:

- Sit ups
- Barbell floor wipes
- L-sit or hold

You compute your score by adding the lowest number of reps you were able to do for each exercise. For the L-sit, you use the least number of seconds you were able to do it.

My score: 8 + 7 + 12 = 27. Yuck!