May 30 WOD: Upper body stuff + Wendler

Strength: Shoulder press

40% x 5 = 5 x 25
50% x 5 = 5 x 30
60% x 5+ = 10 x 40

I was supposed to do back squats today but the WOD already includes those so I did presses instead.


WOD

A. Strength: Back squat

In 20 minutes, work up to a 3RM.

B. Metcon

3 RFT

8 thrusters (135/95)
6 muscle ups

Coach Jordan wanted us to focus on the timing of our squats. He said we should start by bending our hips and then slowly going down, and then just before breaking parallel we should go faster and bounce to help with coming up. Trish and I shared a bar for the back squats and we worked our way up to 120 lbs. Well, it was actually 122.5 because she'd mistakenly put a 2.5 lb plate on one end of the bar. Tee hee.

For the metcon, I used 55 lbs for the thrusters, and instead of 6 muscle ups, I did 12 seated muscle ups.

My score: 120 (3RM back squat); 10:03 (metcon)

After the workout, most of us stayed around. I tried working on my pull ups, which are still a fail. But I have to admit that I'm often too lazy to practice. It's just so much more fun to hang around and talk with boxmates! Anyway, I did get around to working on my handstand. It turns out, you're supposed to let your left leg lead, and after that it's like taking a leap of faith that your feet will find the wall. Coach Jordan spotted me and I was able to do handstand holds in order to get comfortable with the upside-down position.

Thanks to Smacky and Dingdong for the photo

And here's what most of the 10 am class looks like upside down (that's me in the lower left corner!).

May 20 WOD: Max reps + Wendler

Strength: Shoulder press

75% x 5 = 5 x 50
85% x 3 = 3 x 55
95% x 1+ = 3 x 60

And deload week starts next week!


WOD

Another partner WOD (which I actually haven't done in a while).

3 RFT

1 minute max reps wall balls (20/14)
1 minute rest
1 minute max reps push ups
1 minute rest
1 minute max reps box jumps (24/18")
1 minute rest
1 minute max reps push press (75/55)
1 minute rest
1 minute max reps sit ups
1 minute rest

During the "rest," we were supposed to hold in the plank or bridge position, and the score is the partners' total number of reps.

I did the workout as Rx'd and my partner Noemi and I scored a total of 539. The wall balls got me again!

Apr 3 WOD: Max reps + Wendler

WOD

3 RFT:

1 minute max reps push ups
1 minute max reps kettlebell swings (24/16 kg)
1 minute max reps burpees
1 minute max reps sit ups
1 minute max reps box jumps (24/18")
1 minute rest

I used the Rx'd kettlebell weight and box height, but to be totally honest about my movements, they were not all performed as Rx'd (oopsie -- sorry, Coach!).

I didn't count the reps for each movement. Instead, I kept a continuous count of all my reps until the end of the round.

My score: 275


Strength: Shoulder press

70% x 3 = 3 x 45
80% x 3 = 3 x 50
90% x 3+ = 3 x 60 (broken into 1 rep sets)

Assistance: Good mornings

1 x 10 x 45
1 x 10 x 55
2 x 10 x 65
1 x 10 x 75


In other news... the last workout of the CF Open, 13.5 is going to be announced tomorrow! That would be at 8 am, Manila time. I can't wait to see what Dave Castro will make Froning and Khalipa do. He said it's going to be a "bloodbath" so whatever it is, it must be really baadddd.

Mar 26 WOD: Triplet + Wendler

Strength: Back squat

70% x 3 = 3 x 90
80% x 3 = 3 x 100
90% x 3+ = 5 x 115

I did this before the 12:30 pm class so I didn't have time to do assistance lifts post-WOD.


WOD

5 RFT:

20 burpees
15 hang power cleans (135/95)
40 sumo deadlift high pull (24/16 kg)

I used a 55 lb bar and a 12 kg kettlebell (I know, I know! Sandbagger!). All that sandbagging didn't help, though. I still DNFed. I think I rested too often and too much.

My score: 3 rounds + 11 hang power cleans

Mar 20 WOD: OTM + Wendler

Strength: Dead lift

70% x 3 = 3 x 125
80% x 3 = 3 140
90% x 3+ = 5 x 160

Assistance: Kettlebell swings

5 x 10 x 16 kg

I haven't been feeling the Wendler love lately but I still do it. It's probably because of the lack of sleep, so I'll be glad when my shift changes and starts an hour earlier.


WOD

OTM (on the minute) x 20 minutes

Odd: Choice between push ups or dips, 8-12 reps
Even: Choice between max reps pistol squats, 10 kettlebell goblet squats, or 20-40 double unders

My score: 102 push ups; 115 pistols

So another thing to add on my ever growing list of CF stuff to work on: pistol squats. I need to work on doing it with my leg out in front and not letting it stray to the side when I need to balance myself.

In other news, 13.3 is going to be announced tomorrow, 8 am (Philippine time)!

I found this floating around on Pinterest

For me, half the battle is in my mind. I need to just shut up and do the work.

Mar 15 WOD: Thrusters + Wendler

Strength: Shoulder press

65% x 5 = 5 x 40
75% x 5 = 5 x 50
85% x 5+ = 5 x 55

I had a lot of difficulty getting the bar up in the last set. I couldn't even do it unbroken. What's up with that?? Maybe my shoulders haven't recovered from 13.2?


WOD

For time:

- 20 thrusters (115/80)
- 8 chest to bar pull ups
- 8 toes to bar
- 10 thrusters
- 4 chest to bar pull ups
- 4 toes to bar

I used a 45 lb bar because I wanted to take it easy today. I also got reunited with the blue band for the pull ups, and I did knees to stomach instead of the toes to bar. I really must find the time to work on the toes to bar.

My time: 4:02

Mar 13 WOD: Running and wall balls + Wendler

Strength: Back squat

So it turns out this Wendler thing works. Because I checked my log and saw that what I could only do 5 reps of last month, I was able to do 7 reps of today.

65% x 5 = 5 x 80
75% x 5 = 5 x 95
85% x 5+ = 7 x 105

Assistance 1: Walking lunges (15 lb plate)

5 x 10

Assistance 2: Overhead squats

1 x 10 x 35
2 x 10 x 45
2 x 10 x 55

The heat was suffocating! I really felt those beads of sweat dripping off my nose in that last set. Summer has truly arrived.


WOD

I sucked at the WOD! We had to do 3 rounds of the following against a 3 minute running clock:

- 400m run
- Max reps wall balls
- Rest 3 minutes

That means you'll have to finish the run faster so you can do a lot of wall balls. I was able to finish the runs in 2 minutes or so, but I always had to take a breather before going at the wall balls. Hence, my very poor score: 35.

In other news, Open workout 13.2 will be announced tomorrow! I'm excited about it because I can't wait to see how my boxmates do, but at the same time I dread it because I know it's not going to be a walk in the park. Either way, there's no escaping 13.2.

Um, actually, 13.1 crushed me. But whatever.
One down, 4 to go!

Mar 11 WOD: Couplet + Wendler

Strength: Dead lift

And today marks my fifth cycle.

65% x 5 = 5 x 115
75% x 5 = 5 x 130
85% x 5 = 7 x 150

Assistance 1: Kettlebell swings (16 kg)

5 x 10

Assistance 2: Good mornings

1 x 10 x 45
1 x 10 x 55
1 x 10 x 65
2 x 10 x 75


WOD

10 minutes AMRAP:

- 6 dead lifts (225/155)
- 6 handstand push ups

We practiced doing handstand kick ups before the workout. I'm still too scared to kick up until my heels touch the wall. To think my sisters and I used to do it for fun all the time when we were still kids! There's something about getting old that makes you more afraid to try new things.

I set up a 120 lb bar (even though Coach Jordan was needling me to go Rx) and used a box for the pike push ups.

My score: 10 + 6 dead lifts

Mar 8 WOD: Open 13.1 + Wendler

Strength: Shoulder press

It's deload week anyway, so I figured I might as well get this cycle over and done with. I didn't get the chance to do assistance work, though, because the bootcamp class was full again.

40% x 5 = 5 x 25

50% x 5 = 5 x 30

60% x 5+ = 10 x 35

Boring. The WOD, however, was anything but.

WOD: 13.1

I had mentally prepared for 13.1 yesterday. I read the Coaching Roundtable article on Tabata Times, I watched Julie Foucher's demo video:

I watched Carl Paoli's video breaking down 13.1:

Truth to tell, I wasn't able to focus on anything else because I was too busy checking out facebook and twitter for news about how my boxmates were doing. I was thinking so much about the workout that I'm pretty sure I even dreamt of the snatch last night. I am geeky and obsessive like that.

Well, on to the workout. Coach Matt agreed that I should be moved up to the medium Rx category, so this was the scale I used. 17 minutes AMRAP:

- 40 burpees to 6" target

- 30 snatch 45 lbs

- 30 burpees to target

- 30 snatch 55 lbs

- 20 burpees to target

- 30 snatch 65 lbs

- 10 burpees to target

- AMRAP snatch 75 lbs

I did pace myself on the burpees (not that I could do them fast in the first place) but the sheer number that had to be done before the snatch really does a number on your legs. By the time I reached the second snatch set, my form was suffering and it was getting more and more difficult to get the bar up.

My score: 115 (70 burpees + 30 snatch 45 lbs + 15 snatch 55 lbs)

Mar 6 WOD: Team WOD + Wendler

Strength: Back squat

40% x 5 = 5 x 45
50% x 5 = 5 x 60
60% x 5+ = 10 x 70

Assistance 1: Good mornings

1 x 10 x 35
2 x 10 x 55
2 x 10 x 75

Assistance 2: Overhead squats

1 x 10 x 35
3 x 10 x 45
1 x 10 x 55


WOD: Team WOD

I got teamed with Smacky and Jan. For the first 6 minutes, we had to do max reps wall balls (only one person working at a time). Then after a 1 minute rest, we had to do max reps burpees over box. I used a 10 lb ball for the wall balls and an 18" box for the burpees over box.

Our total score: 227

We got one of the lowest scores but I'm happy that I seem to have finally gotten the hang of those wall balls. It does make a difference when I pop out my hips first before throwing the ball up. Finally, after more than a year!

In other news, CFMNL has this cool new video (and no, it's not the Harlem Shake -- although the Fort box did do their own version), about the box.

Crossfit Manila, The Box. from Francisco Guerrero on Vimeo.

It reminds me of Under Armour's "I Will Protect This House" commercial series. Goosebumps!

Mar 4 WOD: Snatch + Wendler

Strength: Dead lift

Deload week!

40% x 5 = 5 x 70
50% x 5 = 5 x 85
60% x 5+ = 15 x 100

Assistance 1: Kettlebell swings

5 x 10 x 16 kg

Assistance 2: Weighted walking lunges

6 x 10 x 15 lbs

I think the assistance work is truly helping, at least in terms of making me more conscious about my form.


WOD

For the first 15 minutes of the workout, we worked on the power snatch and the full snatch. One set is 1 power snatch + 1 full snatch (touch and go), with emphasis on technique. I've finally managed to move up from 45 to 50 lbs with the full snatch.

The metcon was OTM x 10:

Odd minutes - 5 push press
Even minutes - max reps chest to bar pull ups

I used the same 50 lb bar for the push press and did ring rows instead of CTB. I think we were supposed to keep count of the total number of pull ups we were able to do but I didn't do it. By my estimate, though, I probably did around 75.

Mar 1 WOD: 5RM Push press + Wendler

It's already March?! I guess it shouldn't be too hard to believe, since the weather is getting hotter and hotter by the day. Looking out my grimy office window, I can see that the sky is a cloudless blue. This would have been the perfect beach day and it makes me wish I were in Davao. But enough daydreaming.


Strength: Shoulder press

75% x 5 = 5 x 45
85% x 3 = 3 x 50
95% x 1+ = 4 x 60

Sadly, I wasn't able to do assistance work after the WOD because the bootcamp class was full and there wasn't any space left on the floor that I could use. I was surprised to see that many people -- around 15 or so!


WOD

The first 15 minutes, we worked on our 5RM push press. I worked my way up to 75 lbs. I was able to do 3 reps at 80 but I couldn't rack the bar from the overhead position and it would fall on the floor.

After that, we did the metcon, which was 7 minutes AMRAP:

- 10 toes to bar
- 15 ring push ups
- 20 box jumps (24/18")

Since I wasn't doing the T2B Rx'd, I did knees to elbows on the rings. I also did the ring push ups on my knees (those were darn hard!), and I did the box jumps as Rx'd.

After a few minutes of resting, we did the cash out 800m run. It was for time and according to the board, we were to give it our max effort. Riiighhtttt. My goal was simply to not stop, and I did it! I was even able to sprint the last 50 meters. Now I know it's not impossible to run continuously! Haha!

My score: 75# (push press) / 2 + 9 box jumps (metcon) / 4:50 (cash out)

Feb 27 WOD: Partner WOD + Wendler

Strength: Back squat

Warm up: 5 x 45; 5 x 65; 5 x 75

75% x 5 = 5 x 90
85% x 3 = 3 x 100
95% x 1+ = 4 x 110

Assistance 1: Overhead squats

2 x 10 x 35
3 x 10 x 45

Assistance 2: Weighted lunges

5 x 10 x 15 lb

Assistance 3: Sit ups

5 x 10

I need to work on staying upright when squatting because Coach Matt observed that I lean forward when I squat, even without weights.


PWOD

Today's workout was funnn. I normally avoid partner and team WODs because I don't want to be that person who slows down the others. Anyway, I still went and I got partnered with Kat.

We had to do the following for time (15 minute time cap):

- 100 burpees
- 75 kettlebell swings (24/16 kg)
- 50 box jumps (24/18")

Kat and I agreed that for the burpees we'd do 10 at a time. Then for the KBS she did something like 45 while I did 30, and for the box jumps we both did 25.

Our time: 10:10 (Rx)

Apparently, a little pressure will do you good sometimes.

Feb 25 WOD: Clean and jerks + Wendler

Strength: Dead lifts

I realized while reviewing my log book that I didn't get the number of reps right today. And being the OC person that I am, it annoys the heck out of me. It almost makes me want to redo the thing. Almost.

Warm up: 5 x 65; 5 x 85; 3 x 105

75% x 5 = 1 x 125
85% x 3 = 1 x 140
95% x 1+ = 4 x 160

Assistance 1: Good mornings

1 x 10 x 35
2 x 10 x 55
2 x 10 x 75

Assistance 2: Kettlebell swings

5 x 10 x 16 kg

Assistance 3: Walking lunges

1 x 10 (no weight)
4 x 10 x 15 lb (overhead)

WOD

For the first part, we practiced the clean and jerk and we had 12 minutes to work up to a heavy single. Although there was an option to do either a squat clean or a power clean, Coach Jordan suggested that we stick with the squat clean since that's what we were going to do for the second part of the workout. I was able to work up to 95 lbs -- a 10 lb PR for me! Happy, happy, joy, joy.

The second part of the workout was 3 minutes AMRAP:

- 3 squat clean and jerks (155/105)
- 6 chest to bar pull ups

Rest 3 minutes, then 3 minutes AMRAP:

- 3 squat clean and jerks (135/95)
- 6 CTB pull ups

Rest 3 minutes, then 3 minutes AMRAP:

- 3 squat clean and jerks (115/75)
- 6 CTB pull ups

Again, I did ring rows instead of assisted pull ups.

My score: 75 - 2+1 SCJ; 65 - 2+3 RR; 55 - 3+2 SCJ

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.

Feb 20 WOD: Kettlepees + Wendler

Strength: Dead lifts

Warm up: 5 x 65; 5 x 85; 3 x 105

3 x 70% = 3 x 115
3 x 80% = 3 x 135
3+ x 90% = 6 x 150

Assistance 1: Kettlebell swings (WOD)

7 x 10 x 16 kg
3 x 10 x 12 kg

Assistance 2: 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

WOD

Today's workout was simple -- OTM x 10 of the following:

- 10 kettlebell swings (as heavy as possible)
- 5 burpees

That means you have to finish as quickly as possible so you'll have time to rest during the remainder of each minute. I used a 16 kg kettlebell the first 7 rounds, then went down to a 12 kg.

My score: 10 (though I admit that a few of my burpees were a li'l janky)

In other news, CFMNL is having it's very first Open. I wasn't seriously considering signing up until this afternoon, after exchanging tweets with other boxmates. There are 3 categories: Big RX, Med Rx, and Baby rx. I have only to decide which category to join.

Poster grabbed from CFMNL

More details here: http://www.cfmnl.com/th_event/cfmnl-open-sign-up/. What am I getting myself into?!

Feb 8 WOD: Christine + Wendler

The site didn't post the WOD, just an obscure message that the workout will have something to do with dead lifts, then an invitation to "check in and find out". As it turns out, we're doing another benchmark girl, Christine. Yay. But before that -- Wendler.


Strength: Shoulder press

Warm up: 5 x 25

65% x 5 = 5 x 40
75% x 5 = 5 x 45
85% x 5+ = 6 x 50


WOD

Christine is 3 RFT:

- 500m row
- 12 dead lifts (body weight)
- 21 box jumps (24"/18")

I weigh 117 lbs, so thinking about doing the workout as prescribed didn't seem so far-fetched. I went with 115 lbs and partnered with Gerard for the row. Since there were 6 of us and only 3 rowers at the box, it was agreed that the boys would go first and the number of minutes we were idle would be deducted from our total time.

My time: 15:42

The workout was all legs, and I remember a particular moment during the last row I had my eyes closed, wishing it would all end. Ugh. Christine is brutal.

Feb 1 WOD: Bar complex + Wendler

Strength: Back squat

Warm up: 5 x 45; 5 x 65

65% x 5 = 5 x 75
75% x 5 = 5 x 90
85% x 5+ = 5 x 100

Back squats, I've kinda missed you.


WOD

OTM for as long as possible:

- 3 power cleans (135/95)
- 3 front squats
- 3 push jerks or split jerks

The rule was, we were to do each set unbroken (no re-gripping off the floor). And as it says on the board, you're done when you break a set. I used 55 lbs for the complex. On hindsight, I could've gone a tad heavier but I wanted to be able to do all 20 rounds.

My score: 20 rounds

Jan 28 WOD: 3RM Front squat + Wendler

Strength: Dead lift

It was time to get back on the Wendler 5/3/1 program again since I'd recalibrated my 1RM for the dead lift, back squat, and shoulder press. Cycle 4, here we go!

Warm up: 5 x 65; 5 x 85; 5 x 105

65% x 5 = 5 x 110
75% x 5 = 5 x 125
85% x 5+ = 7 x 140

I didn't have time to do assistance lifts anymore so I think I should go earlier next time.


SWOD: Front squat

There was 15 minutes for us to get our 3RM front squat. Rach and I shared a bar and we worked our way up to 105 lbs. PR for me since my 1RM last year was 100!

We used racks for the front squats

Metcon

We were given 14 minutes to do:

100 double unders (yep)
30 pull ups
30 front squats (Rx: 95 lbs)
30 pull ups
100 double unders

The WOD was obviously challenging as only 2 people in the previous 3 classes were able to finish it. I used 65 lbs for the front squats and the blue band for the pull ups. I was able to do a total of 173 reps (only until 13 of the second set of pull ups).

The second heat going at it (don't mind the shoe)

Dec 17 WOD: Partner WOD + Wendler

Strength: Shoulder press

40% x 5 = 5 x 25
50% x 5 = 5 x 30
60% x 5+ = 12 x 40

Annndddd... deload week is finally done!


Partner WOD

I got paired with Amie today. We had to do the following on the minute x 20 minutes:

- 3 power snatches
- 6 front squats

Amie and I agreed that we'd use 45 lbs for the snatch and 55 lbs for the front squats. I found the weights a wee bit too light, so I just focused on technique. For the snatch, a post that I read on Facebook said that a good cue is "bar on the belly", and I tried to do just that. As for the front squats, I did my best to maintain the hook grip even while the bar is racked on my shoulders, and I kept reminding myself to keep my elbows up.

I'm sad that the box will be closed on the 26th and the 2nd. Maybe it's time to rediscover running.