July 1 WOD: Dead lifts and DUs

A. Strength: Dead lift

In 20 minutes, work up to a heavy single (85-90% of 1RM)

B. Metcon

EMOM 12 minutes:

Even: 5 dead lifts
Odd: 30 double unders

Our score was the total number of rounds we were able to complete. I missed two rounds of DUs.


My score: 185# (dead lift); 10 rounds (135#)

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

Jun 2 WOD: Dead lifts and DUs

A. Strength

Dead lift: work up to a heavy 2RM in 15 minutes (not for touch and go)

B. Metcon

Partner WOD

3 RFT (total of 6 rounds per pair)
50 double unders
20 box jump overs (20/18")

I was partnered with Rae and only one of us could work at a time. The partner must complete a round before the other one can start working. I love these built-in rest periods.


My score: 185# (2RM DL); 13:10 Rx

March 14 WOD: Open 14.3

In a video just before the announcement, Dave Castro said that people will have to "fight for every rep." He really is brilliant when it comes to programming.

Screen grab from the CF Games site

For this Open announcement, it was Alessandra Pichelli and Stacie Tovar who went head to head. And I just want to share my favorite moment of the announcement:

Screen grab from the video announcement

Tovar was wearing workout pants, which I thought was highly unusual for an elite CrossFitter competing in front of a big crowd (coz you know how us CF girls love to show off our quads). Just as Castro called out that there was 10 seconds to go before time starts, she shed her pants. I love it!

This is one painful workout. I did it as prescribed, thinking that it's "only" 8 minutes long, but how wrong I was. Since the weights are ascending, you have to have the plates ready on both ends of the bar so you can easily add them. And you're the only one who's supposed to add the plates so you have to move as quickly as you can.


My score: 90 Rx

March 10 WOD: Dissecting D.T.

A. Skill/SWOD

3 sets of:

6-8 dead lifts
Rest 90 seconds
12-15 ring dips
Rest 90 seconds

B. Metcon

3 sets of:

2 minutes AMRAP:

12 dead lift (155/105#)
9 hang power clean (155/105#)
6 jerk (155/105#)
Rest 2 minutes

I kinda like having these rest periods built in because I can go all out and know that there is an end in sight. I scaled in the skill/SWOD and did parallette dips instead of doing ring dips.


My score: 145# (dead lifts); 3+2 HPC (75#)

March 7 WOD: Open 14.2 and bootcamp

For 14.2, it was Talayna Fortunato and CLB who went head-to-head. It wasn't as fun as 14.1.

I already did OHS yesterday using the same weight, and since I wasn't signed up for the throwdown anyway, Coach Jordan let me scale. I still can't do chest to bar pull ups anyway. It was a super short workout since I only made it to the rounds of 12 so I decided -- for what may be the 2nd time in my CF career -- to do the bootcamp WOD. It sucked (translation: I sucked), and I got a big, fat DNF.

This is what we did for bootcamp:

21-18-15-12-9-6-3 (25 minute cap)

Medicine ball clean (9/7 kg)
Double unders
Kettlebell dead lift (32/24 kg)
Box jumps
10m bear crawl


My score: 70 reps (45#; green band)

January 28 WOD: Leg killer

A. Skill

3 rounds (not for time; focus on technique)

10 box jumps
10 toes to bar
10 alternating pistols (5 per leg)

B. Metcon

4 RFT (10 minute cap)

5 squat cleans (155/105#)
10 chest to bar pull ups
20 double unders

Rest 5 minutes

4 RFT (10 minute cap)

10 dead lifts (155/105#)
20 wall balls (9/7 kg)

You know I rarely lie on the floor after a WOD but this... this had me on my back a good few minutes. It absolutely owned me. The 7 kg ball played a particularly cruel staring game with me.


My score: 3 + 1 pull up (65#); 3 + 3 dead lifts (95#)

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#

Dec 10 WOD: Jerk balance

A. Skill

3 x 3 jerk balance

B. Metcon

3 RFT
10 dead lifts (245/165#)
15 clapping push ups
20 pull ups
25 double unders

The 12:30 pm class was overflowing so Coach Jordan had to do 2 heats. I scaled down again today. I've had no drive lately. Maybe (I hope) it's just a case of holiday-related laziness.


My score: 70# (jerk balance); 14:10 (125#; kneeling clapping push ups; ring rows)

Nov 26 WOD: Glimpse

Okay, it turns out that it's anniversary week at the box and I think we're doing throwback WODs the whole week. Today's WOD, "Glimpse" first appeared in November 2011. Whoa. That was the month I started doing CF.

Glimpse

5 RFT (20 minute cap)
9 dead lifts (225/155)
12 bar facing burpees
20 double unders

I did the workout as prescribed and I STILL DNFed. My excuse is I wasn't able to warm up properly and my quads were still sore and stiff as heck from yesterday's squats.


My score: 4 rounds Rx

Nov 12 WOD: Meh

First workout after the obstacle race last Sunday.

A. Skill

Take 12 minutes to work on a specific gymnastic skill (I chose pull ups)

B. Metcon

15 minutes AMRAP
9 dead lifts (155/105#)
12 hand release push ups
15 box jumps (24/20")

I rested way too much during the metcon but I did it as prescribed.


My score: 6 + 3 HRPU (Rx)

Oct 31 WOD: Not-so-scary Halloween workout

Only four people showed up for the 11 am class and I'm guessing it's because most of the box peeps were hungover from the Halloween party the night before.

A. SWOD

5 x 4 to 6 reps snatch grip dead lift

* Use 80-95% of 1RM snatch; rest 3 minutes in between sets

B. Metcon

5 x 2 minutes AMRAP

5 hand stand push ups
5 toes to bar
5 ring dips
Rest 1 minute between sets

I scaled everything for the metcon. I did strict press (45#) instead of HSPU, knees to tricep instead of TTB, and seated ring dips instead of the real thing.


My score: 65# (snatch grip DL); 6 + 3 strict press

Oct 22 WOD: Yet another bar complex

A. SWOD (15 minutes)

1 RM push press

B. Metcon (20 minute cap)

4 sets of:
9 dead lift
6 front squat
3 shoulder to overhead
Rest 3 minutes in between sets

I PRed my push press! The heaviest I'd done was 95# and today I was able to add 10#! Truthfully though, I would've stopped at 100# if Tere, Rhona, and Coach Jordan weren't egging me on. For the bar complex, we were not to regrip or let go of the bar at any time during a set. We could rest the bar in the hang position or in the clean position but we cannot drop it.


My score: 105# (push press); 65/70/75/85

Oct 18 WOD: Heavy deads

Today's workout was more of a SWOD.

For load and reps completed:

15 dead lifts (70%)
Rest 20 seconds
Max reps ring push ups
Rest 3 minutes
10 dead lifts (80%)
Rest 20 seconds
Max reps ring push ups
Rest 3 minutes
5 dead lifts (90%)
Rest 20 seconds
Max reps ring push ups

Cashout:

Sally Up, Sally Down V-ups

For the first set of DLs I used 135#; for the second set I used 155#; for the last set I used 175#. I was pathetic at the ring push ups. I was able to do only one, so Coach Matt said it would be better to do parallette push ups instead -- which was still hard.


My score: 175# (dead lift); 13 (parallette push ups).

Oct 8 WOD: Push, pull, and under

A. SWOD

Push press
1 x 3 x 65#
1 x 2 x 70#
1 x 2 x 75#
1 x 1 x 80#
1 x 1 x 90#
1 x 1 x 95#

B. Metcon

3 RFT
10 dead lifts (235/185#)
15 ring dips
30 double unders

I'm sooo glad my DUs we okay today. I didn't trip as often as I did the last time we had a DU WOD.


My score: 95# (push press); 8:12 (135#/box dips)

Sep 6 WOD: Dead lifts n' DUs

A. SWOD

Dead lifts (touch and go; no regripping; focus on speed)
5 x 65% = 125
5 x 75% = 145
5 x 80% = 155
5 x 85% = 165
5 x 85% = 165

B. Metcon (12 minute cap)

10-8-6-4-2 dead lifts (225/135#)
20-40-60-80-100 double unders

I still have a lingering cold, which gave me a runny nose and made it awkward and annoying to be sniffling all the darn time while working out. And I DNFed again. Boo.

Anyway, the throwdown is just a week away. I received an email about the WODs and the heat schedules yesterday. All this time I'd succeeded in not thinking about it, but as I was reading all the information in the email I realized, sh*t just got real. And this morning before the WOD people were talking about strategies while I was panicking and fretting. I was texting with my teammate Jerwin yesterday and he was so confident that we could win this. Of course, I'll do my best but I also just want to have fun.

I just keep reminding myself that this will all be over on the 16th. Also, there's an after party on Sunday. Eyes on the prize.


My score: 165# (dead lifts); 156 reps Rx

Aug 15 WOD: Dead lift couplet

A. SWOD

Combination of strict press and push press in one set

3 x 5 strict, strict, strict, push, push

B. Metcon

8 minutes AMRAP

3 dead lifts (60% of 1RM)
100m sprint

For the SWOD I did the first set using 55 lbs then did the last 2 sets using 65 lbs.

My score: 65 (press); 7 + 3 dead lifts (125 lbs)

Jul 25 WOD: Throwback Thursday

I was in the box area super early but I decided to while away the time in the office. It was only then that I checked the WOD and saw that we were doing Open workout 12.1 again. As if doing it once in your life isn't enough.

A. SWOD

Clean complex EMOM x 10

Dead lift
Power clean
Front squat
Squat clean

B. Metcon

7 minutes AMRAP burpees

These were my sets for the clean complex: 75 x 3; 85 x 5; 95 x 2. The score is the total weight multiplied by the number of successful sets you did. Lucky me, I was able to complete all 10 sets. For the metcon I aimed to do 10 burpees per minute so I could at least get 70. When I did this last year I only got 54, and we had to touch an overhead target that was 6" away from our fingertips. This time there was no target but we still had to bring our hands together to complete one rep.

Just so you know

My score: 840 (clean complex); 76

Jul 19 WOD: Diane

It's been a long time since my calves have felt sore, and I guess it was the tuck jumps yesterday that's the culprit -- I very rarely do tuck jumps.

A. SWOD

Front squat 20RM (70% of 1RM)

B. Metcon: Diane

21-15-9

Dead lifts (235/155)
Handstand push ups

When I saw the SWOD, I remembered coming in early one morning and watching Charles crank out his 20RM thrusters. I'm just glad that we did front squats, not thrusters. Tere and I shared a bar and we started with 80 lbs. We thought we were done after we finished one set of 20 reps, then Coach Jordan said  we should add weight if we were able to complete the 20 reps because we should continue to work to failure. I thought he was kidding because, believe you me, 20 reps is a lot.

The metcon wasn't so bad. I got pressured into using 135 lbs for the DL like Helen and Tere and I did pike push ups instead of HSPUs.

After the WOD, Rhona and I practiced doing wall balls with the 7 kg ball then the knees to elbows in preparation for the throwdown. Eep!!!

My score: 85 (front squat 20RM); 7:43 (135/pike)