June 30 WOD: Bergeron beep test

A. Strength: Front Squat

5 sets of 2 reps:

Set 1 - 65%
Set 2 - 75%
Set 3 - 85%
Set 4 - 90%
Set 5 - 90%

B. Metcon

Bergeron Beep Test

EMOM as long as possible:

7 thrusters (75/55#)
7 pull ups
7 burpees

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.


My score: 100# (front squat); 2 + 4 burpees (35#; jumping pull ups)

June 13 WOD: Friday the 13th partner WOD

A. SWOD

Strict press

Set 1 - 5 x 50%
Set 2 - 5 x 60%
Set 3 - 5 x 70%
Sets 4, 5, 6 - 3 x 85-90%
Set 7 - 10 x 55-65%

B. Metcon

Partner WOD
4 RFT:

10 thrusters (95/65#)
5 burpees
10 hang power snatch (95/65#)
5 burpees
10 front squats (95/65#)
5 burpees
10 shoulder to overhead (95/65#)
5 burpees

Partners alternate rounds to complete a total of 8 rounds.

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.


Our score: 55# (heaviest strict press); 2 + 7 thrusters (40#)

June 11 WOD: Tumilson

A new Hero WOD!

Tumilson

8 RFT (30 min cap)

200m run
11 burpee dead lift (135/95#)

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.


My score: 29:35 Rx

May 27 WOD: Glorious cleans!

Yeah, so I haven't been posting my workouts. The WODs during the past couple of months have been uninspiring. We're not allowed to drop heavy weights on the floor anymore, hence the increased frequency of body weight exercises. And I can only take so many wall balls, burpees, pull ups and squats. I still have been working out, only now I go twice a week instead of the usual four times a week. I'm trying to find a way to jumpstart my motivation.

A. BBG

3-position pausing squat clean

Pause 2 seconds at each position.

Position 1 - Knees
Position 2 - Mid-thighs
Position 3 - Pockets

B. Metcon

5 RFT (15 minute cap)

10 power cleans (135/95#)
10 burpees


My score: 85# (squat cleans); 11:45 (65#)

May 7 WOD: Plyo Wednesday

A. 4 square drills, Tabata style

2 sets of 8 different drills

B. Banded sprints x 10

C. Metcon

5 RFT (20 minute cap)

200m medicine ball run
15 wall balls (9/7 kg)
15 medicine ball burpees

I used a 5 kg ball for the metcon, and for the MB burpees, I did a burpee first before getting the ball and finishing with it overhead.


My score: 3 rounds + 150m run (5 kg)

May 5 WOD: Push jerks and a mini-14.5

A. SWOD

4 sets of:

6 push jerks
Rest 2 minutes

B. Metcon

EMOM x 14 minutes

Odd: 5 thrusters (95/65#) + 5 lateral burpees over bar
Even: Rest

Thank goodness for built-in rest periods!


My score: 65# (push jerks); 7 sets (55#)

March 24 WOD: 4 x 7

We warmed up with some handstand holds and Coach Jordan had us practice shifting our weight from hand to hand, as if doing a handstand walk. He also had us practice strict mini-handstand push ups where we were to try to touch the top of our head on a stack of plates. I think I'm getting there.

Metcon

14 minutes AMRAP

7 HSPU
7 burpees
7 ring dips
7 pull ups

I did pike push ups and parallette dips.


My score: 5 + 4 pike push ups

March 13 WOD: Deck of Cards

Metcon

"Deck of Cards" (30 minute cap)

Hearts - Burpees
Diamonds - Kettlebell swings
Spades - Sit ups
Clubs - Squats
Face cards - 10 reps
Aces - 15 reps

You're supposed to go through the whole deck and you do the number of reps on the card that the coach draws. We finished in about 28 minutes.

I guess the WOD programmer didn't want people getting too tired from today's workout because we'll be doing 14.3 tomorrow.

March 6 WOD: OHS couplet

A. SWOD

In 5 working sets, work up to a 3RM overhead squat. Rest 2 minutes in between sets.

B. Metcon

7 RFT (18 minute cap)

7 OHS (95/65#)
7 burpees

It's been a long time since I last did OHS. I forgot how challenging they were. I started with 45# and ended with 75# for the SWOD. I was going to sandbag the metcon but Coach Jordan convinced me to do it as prescribed so I said I'd try. I did a snatch every time I had to get the bar up, so you can be sure I wanted to put it down as seldom as possible. On the last rep of the very last set, I failed the OHS three times I think and I really wanted to cheat and not do it anymore. But I finally nailed it and was able to finish within the time cap.


My score: 75#; 17:17 Rx

February 26 WOD: Plyo Wednesday!

Since I'm so bad at body weight movements, I don't go to the box on Wednesdays because they're plyo day. I usually pick Wednesday as my rest day but I didn't work out yesterday so I had to come in today.

A. Resistance band sprints

B. Plyometrics: 4-square drill

C. Metcon

3 rounds, FGB style

1 minute max reps of:

Wall balls (9/7 kg)
Box jumps (24/18")
Kettlebell swings (24/16 kg)
Burpees
V-ups
1 minute rest

D. Core work: partner Russian twists with med ball

The plyo part wasn't bad, it was the metcon that sucked. Ideally, you should rest only during the 1 minute rest period but I love to rest so my score wasn't that good. We weren't able to do core work anymore though because there was no more time.


My score: 195 Rx

February 24 WOD: Cheeper

I think I've acquired the habit of deliberately mispronouncing words. Hence, cheeper (chipper, if you still don't get it).

For time or reps (10 minute cap):

70 double unders
50 bar-facing burpees
30 clean and jerks (135/95#)
10 muscle ups

The burpees were neverending and just awful. I completed 123 reps at the end of 10 minutes but the others wanted to finish and even though my mind was screaming no, I did it. Well, just until the 30 C&J at least. By the 13th C&J I wanted to stop but Anton sat in front of me and kept count and I had no choice but to see it through.


My score: 123 (75#)

February 13 WOD: Snatchees

Snatchee (n.) - the combination of a snatch and a burpee

A. SWOD

5 sets of the following:

2 strict press + Max reps push press

Rest 15 seconds, then

45 seconds max reps push ups

Rest 2 minutes

B. Metcon

EMOM x 10 minutes

7 ground to overhead
3 burpees

I felt like my shoulders and triceps had bulged after the SWOD. Guess that's how people came up with "swole". Ugh. Anyway, Coach Jordan recommended that we go light on the ground to overhead so we won't rest too much, and we dutifully followed his advice. We had the choice of doing either a clean and jerk or a snatch. Most of us chose the latter because it is just more efficient.


My score: 57 (push press); 87 (push ups); 2,520 (8 rounds at 45#)

February 11 WOD: Bergeron Beep Test

One of those WTH workouts they make us do from time to time.

A. Metcon

"Bergeron Beep Test"

EMOM until failure
7 thrusters (75/55#)
7 pull ups
7 burpees

B. BBG

In 12 minutes, work on snatch technique.

I did a super scaled version of the WOD (35# thrusters and jumping pull ups) and it was still hard. Imagine doing all those 21 reps in one minute?! You know you have to sprint it but you also want to pace yourself so you don't burn out too soon. According to the creator of the workout, Ben Bergeron, this is his test for pure conditioning and mental toughness. Kinda reminiscent of 13.5.


My score: 2 + 1 burpee (35#; jumping pull ups); 70# (power snatch)

January 30 WOD: Bells and burps

A. BBG

Every 2 minutes for 12 minutes:
Clean + Front squat (80-85% across all sets)

B. Metcon

"Tabata" Bells and Burps

6 sets, max reps:
20 seconds KBS (24/16 kg)
10 seconds rest
20 seconds burpees
10 seconds rest

Well, that wasn't so bad. What WAS bad was when I ate pizza and crepe cake after the WOD. Maigirl and Jason were celebrating their birthday and had brought food. And Greg brought one of his cheesecake experiments for us to try. Needless to say, it was to die for, and I can't wait for his shop to open near the box!

My half-eaten slice of coffee cheesecake crepe cake

Anyway, my score: 95# (clean complex); 76 reps Rx

January 24 WOD: Meet Marguerita

So CrossFit has a new girl on the block, Marguerita. Apparently, the WOD was conceived only recently, like earlier this month.

Marguerita

50 reps for time of the following body weight complex:
Burpee - Push up - Jumping jack - Sit up - Hand stand

This is one WOD where it's good to have a counter. I lost count more than a few times because my brain was getting knocked around from all the up and down movements. And one important thing I realized - I must work on my hand stand!


My score: 23:56 (hand stand kicks)

January 17 WOD: What-to-bar pull ups?

A. SWOD

In 10 minutes, work up to a heavy complex of:
Snatch + Overhead squat

B. Metcon

AMRAP 20 minutes

100m sprint
2 belly to bar pull ups
4 push press (115/75#)
8 burpees over bar
4 push press (115/75#)
4 ring dips
Rest 1 minute

For the SWOD, on my last attempt I was able to power snatch 70# but I failed at the OHS. Oh, and if you didn't know, the gold standard in pull ups nowadays is the "belly to bar" pull up. I used a blue band for the pull ups, but even then I could only do chest to bar pull ups. Sheesh. Next thing you know they'll be asking us to do groin to bar pull ups.


My score: 65# (snatch complex); 5 rounds (blue band, 55#, parallette dips)

January 7 WOD: Running clock

What's better than doing an AMRAP? Doing three! Yay! Well, not really yay.

6 minutes AMRAP

5 dead lifts (225/135#)
10 lateral burpees over bar
50 double unders
Rest and transition 4 minutes

6 minutes AMRAP

4 hang power cleans (135/95#)
8 hand stand push ups
Rest and transition 4 minutes

6 minutes AMRAP (sets ascending by twos)
Power snatch (115/75#)
Bar muscle ups

I did the first workout as Rx'd but my DUs sucked. For the second one I did pike push ups instead of HSPU, and for the third one I tried to do strict pull ups with the blue band.


My score: 1 + 12 DUs (135#); 6 + 4 pike push ups (75#); 6 + 4 power snatch (55#)

December 23 WOD: Dead lift couplet

A. SWOD

6 sets of dead lifts

Set 1 - 3 reps
Set 2 - 2 reps
Set 3 - 1 rep
Set 4 - 3 reps
Set 5 - 2 reps
Set 6 - 1 rep

The last 3 set of weights must be heavier than the first 3 set of weights.

B. Metcon

EMOM x 10

3 dead lifts (80% of heaviest DL in SWOD)
6 burpees

For the SWOD, I did 135, 145, 155, 145, 165, 175#. Technically, the box is closed tomorrow but for the die-hards, there's what's called the traditional Noche Buena WOD which is always harder than the usual workouts we have. And tomorrow they're doing Naughty Nancy, the 6th WOD in the 2013 CF Games. So, no thanks. I shall just eat and get fat tomorrow.


My score: 175# (dead lifts); 10 rounds, 135#

December 17 WOD: Bookend

I had no plans of working out today because I'd slept late last night helping my sister out with her baking and I had an errand to run this morning after my meeting with my son's teacher (yes, it's that PTC time of the year). But my schedule got messed up and I ended up having to work out. Just when I thought I could escape running for the third time in a row!

For time (20 minute cap if scaled, no cap if Rx):

800m run

Then 5 rounds:
5 burpee over bar
7 front squats (155/105#)
9 chest to bar pull ups

Then 800m run

Ideally, we should spend a total of only 8 minutes for the runs. That's an 8-minute mile. Um, I don't think so. I scaled the front squats because we couldn't use racks. Also, Coach Jordan allowed me to do ring rows instead of pull ups.


My score: 4 + 2 front squats (85#)

Dec 16 WOD: 1RM Shoulder press

A. SWOD

6 work sets to 1RM shoulder press (20 minutes)

B. Metcon

7 minutes AMRAP

7 box jumps (24/20")
7 burpees
7 kettlebell swings (24/16 kg)

I didn't get a PR on the shoulder press but I'm happy that 70# didn't seem as heavy as it did the first time. I remembered to avoid overextending my back as much as possible (I don't think I bent it that much) and I tried to keep my whole body tight

Fewer and fewer people have been going to the 10 am class. My theory is it's because of the slightly cooler temperatures and the shorter days that make it more difficult to get up in he morning. Oh, and I'm sure the heavy holiday traffic is also a factor.


My score: 70# (shoulder press); 4 + 6 KBS (yes, one friggin rep shy of 5 rounds)