Feb 11 WOD: Overhead squats with a side of weekend hangover

Some of the people from the lunch crew decided to go to Hamilo Coast during the weekend, thanks to Amie's mad organizing skillz and Smacky, who offered his Pico de Loro unit...

Beach dreaming with Isabelle, Rachelle, Coach Jordan, Marix, Smacky, his cousin Glen, Johann, and Amie

... so it was understandable that we didn't feel like working out much today. You know that feeling when you had a great weekend or a great day and you just want to hold on to that? Sigh. But we all must go through the bad in order to appreciate the good. In life, at work, and during the WOD.

On to the WOD. We worked on heavy hang power snatches for 15 minutes, with emphasis on form and technique. I did only up to 55 lbs. After months of working on the snatch, I feel like there's still something missing in my snatch. These are the few times when I wish we had mirrors in the box.

The metcon was 7 RFT:

- 7 overhead squats (95/65)
- 7 burpee box jumps (18" for both ladies and gents)

I used 45 lbs for the OHS and did the burpee box jumps as prescribed. Before the WOD, we were talking to Coach Raf about burpees. We watched him doing burpees seemingly without effort and asked how we could improve on ours. He told us to throw our bodies down chest first instead of slowly lowering the chest to the floor (it taxes the shoulders and tires you more quickly). Well, I tried it during the WOD and I did notice a small difference in terms of efficiency.

My time: 12:43

Oct 5 WOD: 5 rounds + Wendler

Strength: Dead lifts

So I was finally able to work on strength today. I was lucky that traffic wasn't so bad even though it's a Friday.

Warm up: 3 x 65; 3 x 80; 3 x 100

75% x 5 = 5 x 120
85% x 3 = 3 x 140
95% x 1+ = 3 x 155

To think that a few months ago, my dead lift 1RM was 155. I should seriously stop being surprised whenever I see proof that CrossFit works.


WOD

My heart sank when I saw the WOD. After last Wednesday's burpee-KBS combo, I'd hoped that I wouldn't see them again for some time, but it wasn't to be. Today, we had to do 5 rounds of:

- 5 hand stand push ups
- 10 burpee box jumps (Rx: 18")
- 15 kettlebell swings (Rx: 16 kg)
- 20 medicine ball sit ups (Rx: 14 lbs)

I did pike push ups on a box, used an 18" box for the box jumps, used the prescribed 16 kg kettlebell for the KBS, and a 10 lb ball for the sit ups. It was 20+ minutes of pure agony. During last few reps, Tere kept telling me, "Keep going. Don't stop." Then afterward, while basking in the glow of post-WOD glory, she shared that when she works out, she never stops even though she's freakin' tired. She said she'd slow down, but she doesn't stop. And I think that's one thing I absolutely need to train myself to do.

My time: 21:47.