March 20 WOD: Double EMOM

A. BBG

EMOM x 12 minutes: Choice of clean and jerk or thruster

2 reps of chosen barbell movement

Rest exactly 5 minutes, then

B. Metcon

EMOM x 12 minutes

20 double unders
Max reps push ups

I chose to do C&J for the first part of the WOD (I mean, who would choose thrusters, right?). During the metcon I skipped maybe 2 rounds because I couldn't complete the 20 DUs in time.


My score: 2040 (C&J); 68 push ups

February 27 WOD: Open 11.3

One more day until Open workout 14.1 is announced!

A. BBG/Skill

EMOM x 12 minutes: Clean

Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+

B. Metcon

Open 11.3

5 minutes AMRAP
Squat clean (165/110#)
Shoulder to overhead (165/110#)

The squat clean is counted as 1 rep, and the jerk is counted as another rep.

My loads for the skills work: 65, 70, 75, 80, 85, 90, 95, 95, 100, 105, 105, 115#


My score: 115# (squat clean); 36 reps (75#)

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 6 WOD: Of jerks, lunges, and not DNF-ing

It is such a good day.

A. BBG

EMOM x 12 minutes

Clean and jerk x 1

Loads per minute (%): 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

B. Metcon

For time (18 minute cap):

400m run
20 front rack lunges (135/95#)
40 chest to bar pullups
20 front rack lunges
80 double unders

Even though the jerks didn't feel so good, I still loved doing the C&Js. My triceps are still sore from last Tuesday (because of the push ups? or the pull ups? I don't know anything anymore). But in other news, I actually finished the WOD! I thought that the pull ups would do me in but they weren't so bad today. I just kept chipping away at the reps. One at a time. Also, my DUs didn't abandon me today.


My score: 100# (clean and jerk); 17:03 (65#)

January 23 WOD: Another why-do-I-do-this-to-myself WOD

A. BBG

In 10 minutes, work up to a heavy hang clean and jerk (85-90%)

B. Metcon

6 RFT (20 minutes cap)

20 double unders
15 wall balls (9/7 kg)
10 pull ups
Rest 1 minute

Coach Jordan had us do 1 set of hang clean and jerk every 2 minutes. I started with 65#, then 75#, then 85#, then 95# for the last 2 sets.

Wall balls are mean. You feel good the first round but you die in the second round. On the bright side, I did my first set of DUs unbroken today!


My score: 95# (hang clean and jerk); DNF - 5 rounds (19:43)

January 16 WOD: Clean complex and an EMOM WOD

A. BBG

5 sets of the following complex:
Halting clean dead lift + Hang clean + Power clean + Jerk

* What is a halting clean dead lift, you ask? According to the site, this is what you're supposed to do: Pull barbell from floor to just above the knees, pause 2 seconds, stand tall, then clean from the high hang position.

B. Metcon

EMOM x 10 minutes

Odd: 12-15 wall balls (9/7 kg)
Even: 6-10 chest to bar pull ups

I did a combination of 12 wall balls and 9 kipping pull ups.

And I'm leaving you now with this.

Dmitry Klokov's best lifts
(source)

Something to aspire for (???).


My score: 95# (clean complex)

Dec 12 WOD: Olys and pull ups

A. BBG/Skill

8 minutes: Warm up to 70% of 1RM snatch
5 minutes EMOM snatch 1 rep at 70-75%

Rest 2 minutes

8 minutes: Warm up to 75% of 1RM clean and jerk
5 minutes EMOM clean and jerk 1 rep at 75-80%

B. Cash out

2 sets for time:
25 pull ups

Only four people attended the 11 am class, including myself. Judging from pictures and chat conversations, the others are probably still wasted from last night's box Christmas party.

Anyway, I did real pull ups today! We were given 12 minutes to complete the two sets, so that was a lot of time. I was fretting about the pull ups and had asked Coach Jordan for advice. He told me to do pull ups for the first set, then ring rows for the second set. I agreed, but I knew that if I started with the pull ups I would most likely stick to it till the end. Success! And look, ma, no tears (on my hands, that is)!


My score: 55# (snatch); 90# (C&J); 9:39 Rx

Dec 2 WOD: Clean and jerk rewind

A. BBG

In 15 minutes, work up to a heavy (submaximal) clean and jerk.

B. Metcon

5 RFT (15 minute cap)

5 clean and jerk (155/105#)
10 pull ups

The good news is, this week didn't start with a DNF. My clean and jerks felt a little iffy today so I didn't attempt to go for a PR. I wanted to negotiate with Coach Jordan about doing ring rows instead of pull ups, but he said I should do them Rx'd because I should work on them. Fine!


My score: 105# (clean and jerk); 13:48 (75#)

Nov 29 WOD: Journey

The only thing that makes DNFs suck less is hitting a PR.

A. BBG

In 12 minutes, work up to a heavy power clean and jerk.

B. Metcon

"Journey" (15 minute cap)

100 overhead squats (115/75#)
3 burpees EMOM

It sucked when I was a newbie and it sure sucked now. My quads still hadn't recovered from last Monday's WOD so I had to go slowly with the OHS. My quads are so mad right now. When I sit too long and stand up my legs feel so wooden. On the bright side, I PRed my clean and jerk today! Finally nailed 115# and was really close to getting 120# but my core got wobbly.


My score: 115# (power clean and jerk); 60 (55#)

Nov 22 WOD: Cleans

A. BBG

6 sets of clean complex:
High hang clean + power clean + push or split jerk (80%)

B. Metcon

6 minutes AMRAP
10 pull ups
10 ring dips

What is up with the corny metcons? Of course I didn't do the metcon as prescribed. Like yesterday, Coach Jordan said that he didn't want us to rest during the 6 minutes since it was so short. So he told me to scale. I did ring rows instead of pull ups and push ups instead of ring dips.


My score: 90# (clean complex); 6 + 10 ring rows

Oct 29 WOD: PR day and Lift up Luke

A. Skill

Work up to a heavy or 1RM clean and jerk (20 minutes)

B. Metcon

Lift up Luke

5 minutes AMRAP
4 power clean (155/105#)
24 double unders
10 pull ups

After months of being stuck at 105#, I finally added 5 pounds to my clean and jerk PR! I tried 115# twice but could only clean it. Also, I did the workout as prescribed. I don't think I would've done it if the WOD was longer than 5 minutes though.


My score: 110# (clean and jerk); 1 + 3 pull ups Rx (69 reps)

Oct 4 WOD: Clean and jerk plus a partner WOD

I <3 the clean and jerk. It makes me happy.

A. BBG

EMOM x 12 minutes
1 x 45% x 50#
1 x 55% x 60#
1 x 65% x 70#
1 x 65% x 70#
1 x 70-75% x 80#
1 x 70-75% x 80#
1 x 75-80% x 85#
1 x 75-80% x 85#
1 x 80-85% x 90#
1 x 80-85% x 90#
1 x 85-90% x 95#
1 x 85-90% x 95#

B. Metcon

PWOD - Partners alternate to complete:

4 RFT
15 wall balls (9/7 kg)
10 toes to bar
5 burpee box jump over (24/20")

I partnered with Helen and on the first round, I went first with the wall balls, then she did TTB, then i did the burpee box jump overs. On the second round, we switched, and continued on until the end of 4 rounds. Mercifully, we finished within the time cap.


Our score: 6:43 (7 kg; knees to chest; 18")

Sep 17 WOD: Another Fran hybrid

A. BBG

10 minutes to establish a heavy complex of:
1 clean pull + 1 squat clean + 1 jerk

Then: Every 90 seconds x 3 sets:
1 complex at 80% of heaviest weight used in previous exercise

B. Metcon

10 minutes EMOM

5 thrusters (115#/75#)
10 pull ups

First workout after the throwdown so I allowed myself to take it easy. The stress of the throwdown is still vivid in my mind so I just wanted to workout without thinking if I should try going Rx. We told Coach Jordan that we were declaring a "petiks" month, and he said, why a whole month?? Why not? My original goal when I started CrossFit was simply to get fit. Now that I have gotten reasonably fit, should  aim to get strong? And if I do aim to get strong, at what point should I stop? Hmm. Post-throwdown thoughts to ponder.


My score: 100# (heavy complex); 7 rounds (55#; ring rows)

Aug 2 WOD: 3RM Clean and jerk

Helen got her first pull up today! I think that August is going to be a great month!

A. SWOD

3RM clean and jerk (20 minutes)

B. Metcon

Every 3 minutes for 15 minutes:

200m medicine ball sprint (9/7 kg)

I was able to do 95 lbs, and since I still had 5 minutes left I decided to try 100. I did 1 rep. On the second rep, I was able to jerk it but I couldn't stabilize it so that was a no rep. For the MB "sprint" I used a 7 kg ball as prescribed. "Sprint" is in quotation marks because I didn't really sprint, though I did try to run as fast as my heavy legs would carry me and as much as the ball on my shoulder would allow.

My score: 95 (C&J)

May I share my dream for September's throwdown:

Behold this glorious display of abs
(I couldn't credit this amazing photo properly because
I just saw it floating around on Pinterest)

Wouldn't it be awesome if all the ladies walk onto the field looking like this??!

Jul 20: Kapitolyo vs. Libis mini-throwdown

Coach Matt sent some of the Libis people a last-minute invite to come to the Kapitolyo box for a friendly mini-throwdown, supposedly to give the other box a feel of how a throwdown feels like. At first I thought it was going to be all fun and games, and then I started feeling the stress when we arrived early. The aircon was busted and since there aren't any windows at the box, at some point it became too hard to breathe (or was it just the stress?).

The WOD was a 3-person team relay (30 minute time cap):

Grace
30 clean and jerks (95/65 lbs)

Helen
3 rounds
400m run
21 kettlebell swings (16/12 kg)
12 pull ups

Karen
150 wall balls (7/5 kg)

I was teamed up with Macky and Albright and among the three of us, we decided that I'll do Grace, Macky will do Helen, and Albright will do Karen. Since the box was small, the teams were divided into two heats, and our team was part of the first heat. Just before we started, I realized that I was the only girl doing Grace! But I'll take Grace any time over Helen or Karen. Those are just eewww.

There was a running clock and I finished doing Grace in 3:40; Macky finished Helen in 18:04; and Albright finished Karen in 29:11.

Sadly, Libis lost. Three Kapitolyo teams won and only two Libis teams won. Cry. We just consoled ourselves at the box party in the evening.

Jul 16 WOD: Not Rx enough

Today is 1RM squat clean and jerk day. Wooo! Coz you know how much I love the C&J.

A. SWOD (20 minutes)

Squat clean and jerk 1RM

B. Metcon

12 minutes AMRAP

7 power clean and jerk (135/95)
14 front squat (135/95)
200m run

I was able to do 105 lbs for the squat clean and jerk. I attempted 110 and although I was able to clean it I failed at the jerk.

Coach Jordan wanted me to go Rx for the metcon and I agreed to try. I knew it was going to be challenging because it's one thing to use 95 lbs for strength WODs; it's another thing to use the same weight in a metcon. Anyway, I was able to get in about 4 or 5 reps when I asked Coach to let me use a lower weight. I felt that it would be reckless of me to continue doing that and let my form deteriorate just so I could say that I did the WOD as Rx'd.

My score: 105 (squat clean and jerk); 1 + 14 front squats (75)

May 24 WOD: Oly

I like that Olympic lifts are fondly called "Oly." Sounds cute, no? Like the name of a guy. Also, it makes the snatch and clean and jerk sound less intimidating. We worked on those today. And how fitting that I'd just read Chad Vaughn's CrossFit Journal piece on getting better at Oly.

A. Oly lifts

In 12 minutes and in 7 attempts (successful or failed), work up to 80% of 1RM snatch.

In 12 minutes and in 7 attempts (successful or failed), work up to 80% of 1RM clean and jerk.

B. Metcon

3 RFT (5 minute time cap)

30 sumo deadlift high pull (45/35)
15 mountain climbers
8 toes to bar

For the snatch, I worked up to 60 lbs. I attempted to snatch 65 lbs twice but wasn't successful. The clean and jerk went better and I was able to work up to 100 lbs. For the metcon, I used a 35 lb bar and I did 12 situps instead of 8 TTB because I didn't want to aggravate my ripped calluses. It was supposed to be an all-out sprint since it's only 5 minutes but I still DNFed. Pfft.

My scores: 60 (snatch); 100 (C&J); 2 rounds + 4 SDHP

The King of Lifts

The King of Lifts
by Donnie Shankle
(A free pdf of this article can be found in the CrossFit Journal library)

My favorite parts:

This is what the clean and jerk looks like in training: you go into the gym and put a new personal record on the bar. You begin to pull the thing, and in the back of your mind there is a little fucking gremlin that convinces you it is too heavy. With style points, you just pick it up slowly into your hips, but you are too chickenshit to go under the bar.  

A week goes by, and this time you make up your mind not to look like a nob-head. You get set, pull, finish hard and move under. No chance! The bar shoots your ass back about five feet, sending you crashing into the wall behind you. A few more crashes like this and you are likely to bring the whole damn gym down. 

Another week goes by, and this time you pull it, finish hard, and receive it with your elbows up, but you fail to stand up.  

Two more weeks go by, and this time you pull it, finish hard, receive it and stand up with a struggle. You are so excited at this point you begin to get dizzy, and as you try to jerk you have nothing left in you, so you just dump it off of you and collect yourself as you sit down.  

Another week goes by and this time you clean the weight beautifully. You dip and drive the bar to lockout but fail to gain control in the split.  

Another two weeks go by, and this time you clean it and jerk it like a champion. Your coach says, “Down,” and with a sense of pride you give the air a double fist pump. The last time you felt this good was when your girlfriend whispered vehemently in your ear, "You are an absolute god in bed.”  

Now put on another kilo and do it all over again.

and:

There is something raw about the clean and jerk or just weightlifting in general. There is a great satisfaction in picking something heavy up off the floor and putting it over your head. This satisfaction is intensified if you manage to do it easily. People will come up to you and ask, “How do you make that look so easy?" 

In your mind, you know there were no easy steps.

“Hard work and I am really fuckin’ strong,” is what you say back to them. 

I could watch this the whole day

This video was posted by CrossFit HQ some days ago. It shows a slow-mo of Olympic weightlifter Chad Vaughn doing a 315 lb clean and jerk. Couple it with beautiful music and you have a fantastic video. The path of the bar is especially fascinating for me. Now I know what they mean when they say "get under the bar." Someday, my form will be half as good as his.

May 2 WOD: Olympic Total

Today I attended the first Thursday 10am class. There were only 5 of us -- the usual suspects. The workout is the Olympic Total, which is the sum of the best of 3 attempts at the snatch and clean and jerk.

First 15 minutes: snatch

1 - 1 - 1

Then next 15 minutes: clean and jerk

1 - 1 - 1

My snatch sets:

1 x 45
1 x 55
1 x 65

My clean and jerk sets:

1 x 95
1 x 105
1 x 115

I had mental difficulties getting under the bar with the 115. I resist squatting. As much as possible, if I can snatch or clean it standing up, I would. I was able to pull the 115 bar up just below my shoulders but I didn't want to have to squat clean it.

I also wanted to work on my full snatch, and I was able to do it with the 55 once. Coach Jordan observed that the weight goes forward and he said I mustn't be afraid of pulling my arms a little further back. After that, since time was running out, I used the power snatch for the last set.

After the Total, the others thought that we needed a cash out and I let myself get suckered into doing tabata abs. It wasn't so bad because we agreed to do only 4 rounds of each exercise.

Also, I can now do pull ups using the underhand grip!