So where I live, a quarantine has been in place for 2 weeks now. I now work from home, at least for the meantime. The first week felt weird, like I felt aimless and lost for a while. Then I decided that I needed to have a routine so that my days would have some semblance of a structure.
This is what my typical day looks like:
- Wake up, take the dog out, and get some morning sun
- Work out then take a bath
- Make coffee then start working
- Have an early dinner then go back to work
- End the work day then take the dog out again
It has helped that one week into the quarantine I caved and ordered a pair of dumbbells and a slam ball so I could do more movements and not just burpees, lunges, and squats. I now have workout buddies -- my sisters and my nephew usually join me. Though the space is cramped, we still manage to get a good sweat going.
Maintaining my IF routine during weekdays has also helped. There are days when it takes enormous willpower to resist the breakfast laid on the table, but so far I've been able to do it. I just make coffee and go about my day. I usually am still able to do 20:4 on weekdays.
Another thing I'm glad I've done is switch to using a menstrual cup. I don't have to worry anymore about running out of pads. This is my second cycle with the cup and I've certainly gotten more comfortable with using it.
I do miss the outside world. After all this is over, I don't think things will go back to being how they were before the pandemic. Maybe that's a good thing. We'll come out of this kinder, more compassionate, more appreciative.
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Saturday, March 28, 2020
Monday, July 6, 2015
Three point five years
I've been doing CrossFit now for 3.5 years. There are now just a handful of us who've stayed and have continued to WOD religiously (well, more or less religiously). Most of the ones who've stayed are now coaches, or they follow a dedicated strength or weightlifting program because they compete or want to compete at a high level.
And then there are those like me. Sure, I've joined a throwdown or two and some fun runs. I've been able to do things I never thought I'd ever be able to do when I first started. Getting fit, then getting strong is fun, but lately I've realized that having functional fitness is all I want. I'm not ready to sacrifice family time for training time.
I still can't do ring dips, chest to bar pullups, muscle ups, or heavy snatches (among others). That doesn't mean I won't work on them. It's just that I'm in no rush to do everything all at once. I think that's one of the things I'm learning to do after all the hours I've spent at the box... to savor the process and to learn patience. I'm slowly becoming less reluctant to work out even when the WOD says we're doing accessory or skills work.
The fierce fire inside me has subsided into a slow-burning one, and I like it better.
And then there are those like me. Sure, I've joined a throwdown or two and some fun runs. I've been able to do things I never thought I'd ever be able to do when I first started. Getting fit, then getting strong is fun, but lately I've realized that having functional fitness is all I want. I'm not ready to sacrifice family time for training time.
I still can't do ring dips, chest to bar pullups, muscle ups, or heavy snatches (among others). That doesn't mean I won't work on them. It's just that I'm in no rush to do everything all at once. I think that's one of the things I'm learning to do after all the hours I've spent at the box... to savor the process and to learn patience. I'm slowly becoming less reluctant to work out even when the WOD says we're doing accessory or skills work.
The fierce fire inside me has subsided into a slow-burning one, and I like it better.
Tuesday, April 30, 2013
Wednesday, June 27, 2012
Favorite fitness pins
I love Pinterest. It never fails to give me a perk during a blah, monotonous day. I have a fitness board onto which I pin motivational quotes and photos. Thought I'd share some of my favorites:
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| Do work! (source) |
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| I admit I'm afraid to step out of my comfort zone. (source) |
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| Repeat AMRAP: Make the mind run the body. (source) |
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| Stop the BS. (Internet file photo) |
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| I love this community! (source) |
Wednesday, May 16, 2012
May 16 WOD: Power cleans
Oh, SWOD Wednesdays, I love you!
We worked on our cleans today. First, we were given 10 mins to find our 1RM. I started with 55# and worked my way up in 10s until I reached 95#. Whoa. Yes. Ninety five pounds! I was surprised and amazed, because the last time we did a strength WOD on cleans, my 1RM was 65#. I almost couldn't believe it. I had to double check the plates I used to make sure that I'd computed correctly.
After the 10 mins, cash out was 8 mins AMRAP of:
- 5 Power cleans at 65% of 1RM
- 5 Hand release push ups
I used a 60# bar for the cleans. I must admit that I was very tempted to use a 55# bar, but then I decided that I should challenge myself. It was becoming a struggle to rack the bar towards the end of the 8 minutes, but I did it. By George, I did it!
I still need to work on my form but I'm getting there. My score: 10 + 2 push ups.
We worked on our cleans today. First, we were given 10 mins to find our 1RM. I started with 55# and worked my way up in 10s until I reached 95#. Whoa. Yes. Ninety five pounds! I was surprised and amazed, because the last time we did a strength WOD on cleans, my 1RM was 65#. I almost couldn't believe it. I had to double check the plates I used to make sure that I'd computed correctly.
After the 10 mins, cash out was 8 mins AMRAP of:
- 5 Power cleans at 65% of 1RM
- 5 Hand release push ups
I used a 60# bar for the cleans. I must admit that I was very tempted to use a 55# bar, but then I decided that I should challenge myself. It was becoming a struggle to rack the bar towards the end of the 8 minutes, but I did it. By George, I did it!
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| Yes, we do! (This isn't me, by the way. Got the photo here: source) |
Wednesday, April 25, 2012
Post-challenge Day 42 + Apr 25 WOD: SWOD
Today's meals
Breakfast: Singkamas, coconut water with coconut meat
Lunch: Sweet potato hash, singkamas
Dinner: Stir-fried veggies in adobo seasoning, sweet potato hash, non-paleo milk tea
Snacks: Boiled saba banana
WOD
A strength WOD, finally! And we got to do my favorite lift: the dead lift!
We did 3 sets of 5 reps for warm up, then for the WOD we did sets of 5-5-3-3-1 working up to our 1RM. My weights: 75#, 95#, 115#, 135#, 155#.
Cash out was sets of 12-9-6 of:
- Dead lifts
- Chest to bar pull ups
I did 115# for the dead lifts and used the green band for the pull ups. My time: 3:16.
Oooh, and lookie lookie what I got at the box:
Breakfast: Singkamas, coconut water with coconut meat
Lunch: Sweet potato hash, singkamas
Dinner: Stir-fried veggies in adobo seasoning, sweet potato hash, non-paleo milk tea
Snacks: Boiled saba banana
WOD
A strength WOD, finally! And we got to do my favorite lift: the dead lift!
We did 3 sets of 5 reps for warm up, then for the WOD we did sets of 5-5-3-3-1 working up to our 1RM. My weights: 75#, 95#, 115#, 135#, 155#.
Cash out was sets of 12-9-6 of:
- Dead lifts
- Chest to bar pull ups
I did 115# for the dead lifts and used the green band for the pull ups. My time: 3:16.
Oooh, and lookie lookie what I got at the box:
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| A journal for me to keep track of my workouts! |
Wednesday, April 18, 2012
Post-challenge Day 35 + Apr 18 WOD: Quick
Today's meals
Breakfast: Scrambled eggs with spinach, 1 chocolate square
Lunch: Sweet potato hash, singkamas
Dinner: Sweet potato hash, grilled chicken, stir-fried squash with adobo seasoning
Snacks: Singkamas, papaya
Yesterday would've been a perfectly paleo day had it not been for the Royce chocolate boxes I saw sitting in the fridge. They are sooo good though. I don't think I'll ever regret eating excellent chocolate. It's always worth it. But I have to say, I got a tummy ache about 20 mins after eating the chocolate.
WOD
For non-Rxers, we had a 15 min cap to do 5 rounds of:
- 10 pull ups
- 15 hand release push ups
- 20 double unders
I used the green band for the pull ups, and did 100 single unders instead of 20 DUs or tuck jumps. Before starting, I'd briefly considered doing the tuck jumps, but I remembered one WOD where we did tuck jumps and they absolutely drained me. My time: 11:00.
Today's coach, Jordan, remarked that using the green band for pull ups doesn't seem challenging for me anymore, and suggested that I move up to using the blue or purple band. Hmm. I'll practice using it first.
Tere and I continued working on our dead lifts again, and I think we've found our 1RM (1 rep max): 150# (!!!). I think she could've gone heavier, but that was probably the limit for me.
Breakfast: Scrambled eggs with spinach, 1 chocolate square
Lunch: Sweet potato hash, singkamas
Dinner: Sweet potato hash, grilled chicken, stir-fried squash with adobo seasoning
Snacks: Singkamas, papaya
Yesterday would've been a perfectly paleo day had it not been for the Royce chocolate boxes I saw sitting in the fridge. They are sooo good though. I don't think I'll ever regret eating excellent chocolate. It's always worth it. But I have to say, I got a tummy ache about 20 mins after eating the chocolate.
WOD
For non-Rxers, we had a 15 min cap to do 5 rounds of:
- 10 pull ups
- 15 hand release push ups
- 20 double unders
I used the green band for the pull ups, and did 100 single unders instead of 20 DUs or tuck jumps. Before starting, I'd briefly considered doing the tuck jumps, but I remembered one WOD where we did tuck jumps and they absolutely drained me. My time: 11:00.
Today's coach, Jordan, remarked that using the green band for pull ups doesn't seem challenging for me anymore, and suggested that I move up to using the blue or purple band. Hmm. I'll practice using it first.
Tere and I continued working on our dead lifts again, and I think we've found our 1RM (1 rep max): 150# (!!!). I think she could've gone heavier, but that was probably the limit for me.
Monday, April 16, 2012
Post-challenge Day 33 + Apr 16 WOD: Twofer wall balls
Today's meals
Breakfast: Paleo pancakes with coconut butter and coconut nectar
Lunch: Chicken fingers, stir-fried eggplant slices with adobo seasoning
Dinner: Same as lunch, plus sauteed spinach
Snacks: Singkamas, paleo cupcakes, apples
Again, yesterday I did the faileo diet. Hence, no post about my meals because it just makes me feel bad. But in other food-related news, an aunt is arriving from the US at the end of the month and I'm planning to order the donut maker I've been eyeing on Amazon. So excited to make paleo donuts!
WOD
For the 2-4-1 wall balls, you bounce the ball off the wall and do an extra squat before catching the ball. I tried it out but maybe I'm just too uncoordinated to do it so I scaled down. But I used a 10# ball so I wouldn't feel too bad about scaling.
For the burpee broad jumps, we had to do a burpee first then leap forward until we do 60 feet (3 laps across the box). My time: 11:10.
After the workout, Tere and I worked on our jump ropes then our dead lifts. My dead lift PR last year was 125#. But this morning we worked up until 135#! I think I could do a teensy bit more though, because I was able to lift it 3 times. So maybe my 1RM now is around 140#.
Breakfast: Paleo pancakes with coconut butter and coconut nectar
Lunch: Chicken fingers, stir-fried eggplant slices with adobo seasoning
Dinner: Same as lunch, plus sauteed spinach
Snacks: Singkamas, paleo cupcakes, apples
Again, yesterday I did the faileo diet. Hence, no post about my meals because it just makes me feel bad. But in other food-related news, an aunt is arriving from the US at the end of the month and I'm planning to order the donut maker I've been eyeing on Amazon. So excited to make paleo donuts!
WOD
For the 2-4-1 wall balls, you bounce the ball off the wall and do an extra squat before catching the ball. I tried it out but maybe I'm just too uncoordinated to do it so I scaled down. But I used a 10# ball so I wouldn't feel too bad about scaling.
For the burpee broad jumps, we had to do a burpee first then leap forward until we do 60 feet (3 laps across the box). My time: 11:10.
After the workout, Tere and I worked on our jump ropes then our dead lifts. My dead lift PR last year was 125#. But this morning we worked up until 135#! I think I could do a teensy bit more though, because I was able to lift it 3 times. So maybe my 1RM now is around 140#.
Saturday, April 14, 2012
Post-challenge Day 31 + Apr 14 WOD: AMRAP-ing
Today's meals
On second thought, let's forget about today's meals. All I want to say is that it wasn't a clean day. At all. I tried to be as paleo as possible, but in the evening I went to a party. Although I didn't eat rice, I did have dessert. Oh, and before going to the party I had a scoop of cookie dough ice cream (which I don't regret at all).
WOD
I went to the box with a friend who wanted to do the trial. Trial class on Saturdays is at 2:30 pm so we had to be there a bit earlier. Watching the trial class made me think of my trial session. I'm quite sure they'd all be getting to know DOMS pretty well tomorrow.
Anyway, on to the WOD. It was 30 mins AMRAP of:
- 3 squat clean to thrusters
- 6 knees to elbows
- 100m sprint
* 45 sec rest
Before the workout, Miggy was telling us to go heavy because it's only 3 reps. Uh, yes, but it's a 30 min AMRAP so no, thanks. Ladies' Rx for the clusters (coz aren't they clusters?) was 95; I used a 45 lb bar. My score: 14 rounds. It wouldn't have been so bad had it not been for the intense heat and humidity. That's probably why the "sprint" turned into a jog for a lot of us.
After WOD-ing, a few of us went to Reebok Eastwood to check if they already had the CrossFit Nanos. We were disappointed to find out that they won't be available till May or June. Bummer.
On second thought, let's forget about today's meals. All I want to say is that it wasn't a clean day. At all. I tried to be as paleo as possible, but in the evening I went to a party. Although I didn't eat rice, I did have dessert. Oh, and before going to the party I had a scoop of cookie dough ice cream (which I don't regret at all).
WOD
I went to the box with a friend who wanted to do the trial. Trial class on Saturdays is at 2:30 pm so we had to be there a bit earlier. Watching the trial class made me think of my trial session. I'm quite sure they'd all be getting to know DOMS pretty well tomorrow.
Anyway, on to the WOD. It was 30 mins AMRAP of:
- 3 squat clean to thrusters
- 6 knees to elbows
- 100m sprint
* 45 sec rest
Before the workout, Miggy was telling us to go heavy because it's only 3 reps. Uh, yes, but it's a 30 min AMRAP so no, thanks. Ladies' Rx for the clusters (coz aren't they clusters?) was 95; I used a 45 lb bar. My score: 14 rounds. It wouldn't have been so bad had it not been for the intense heat and humidity. That's probably why the "sprint" turned into a jog for a lot of us.
After WOD-ing, a few of us went to Reebok Eastwood to check if they already had the CrossFit Nanos. We were disappointed to find out that they won't be available till May or June. Bummer.
Friday, April 13, 2012
Post-challenge Day 30 + Apr 13 WOD: Josh
Today's meals
Breakfast: Paleo pancakes with coconut butter, coconut nectar, and banana
Lunch: Sweet potato hash with fried eggs
Dinner: Sweet potato hash with pork sisig
Snacks: Singkamas, apple and pear slices
Hoping that when I come home tonight I'll be strong enough to resist the temptation of that Bizu Mango Chiboust Cake in the fridge...
WOD
I missed the box too much! The past three days I hadn't worked out felt like a month (ok, exaggeration) and it was sooo good to be back. Even though it was benchmark day and I met this boy named Josh. Since I wasn't doing the workout Rx'd, there was a 20 min time cap to do:
- 21 overhead squats
- 42 pull ups
- 15 overhead squats
- 30 pull ups
- 9 overhead squats
- 18 pull ups
I used a 35 lb bar for the OHS and the ever-reliable green band for the pull ups. That's a lot of gosh-darned pull ups there. My time: 9:01.
The coaches probably thought that 35 lbs was too light for me and Miggy thought that I could probably increase my OHS weight so I tried using Lala's 55 lb bar but I couldn't stabilize it. Maybe a 45 lb bar would've been better. Till next time, Josh!
Breakfast: Paleo pancakes with coconut butter, coconut nectar, and banana
Lunch: Sweet potato hash with fried eggs
Dinner: Sweet potato hash with pork sisig
Snacks: Singkamas, apple and pear slices
Hoping that when I come home tonight I'll be strong enough to resist the temptation of that Bizu Mango Chiboust Cake in the fridge...
WOD
I missed the box too much! The past three days I hadn't worked out felt like a month (ok, exaggeration) and it was sooo good to be back. Even though it was benchmark day and I met this boy named Josh. Since I wasn't doing the workout Rx'd, there was a 20 min time cap to do:
- 21 overhead squats
- 42 pull ups
- 15 overhead squats
- 30 pull ups
- 9 overhead squats
- 18 pull ups
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| Nice to meet you, Josh! |
The coaches probably thought that 35 lbs was too light for me and Miggy thought that I could probably increase my OHS weight so I tried using Lala's 55 lb bar but I couldn't stabilize it. Maybe a 45 lb bar would've been better. Till next time, Josh!
Monday, April 9, 2012
Post-challenge Day 26 + Apr 9 WOD: Partner WOD
Today's meals
Breakfast: Sweet potato hash with fried egg, black coffee
Lunch: Sweet potato hash, pork chops, paleo tablea cupcake
Dinner: Non-paleo savory and dessert crepes
Snacks: Singkamas, paleo cupcakes, almond milk, coconut water with coconut meat
WOD
I almost didn't go to the box today out of laziness. But I forced myself to go because I knew I'd regret not working out if I didn't. I guess a lot of people had missed WOD-ing too, because the box was full! Today's WOD was fun, though. Hard as always, but fun. We were partnered up and had to do 3 different AMRAPs.
1) 6 mins AMRAP of:
- 100m sprint
- Kettlebell swings
* 3 min rest
2) 6 mins AMRAP of:
- 7 lateral burpees
- 10 hand-release push ups
* 3 min rest
3) 6 mins AMRAP of:
- 15 box jumps
- 10 pull ups
At the end of the first AMRAP, my partner Gil and I were able to do a total of 144 kettlebell swings. For the second AMRAP, we were able to complete 6 rounds + 2 lateral burpees and 9 hand-release push ups (113 reps). For the last AMRAP, we were able to do 9 rounds (225 reps). Our total score was 482. Not bad... I probably wouldn't have pushed myself as hard as I did if I wasn't partnered with someone I'd just met. It would've been way too embarrassing if we got a low score because of me!
Breakfast: Sweet potato hash with fried egg, black coffee
Lunch: Sweet potato hash, pork chops, paleo tablea cupcake
Dinner: Non-paleo savory and dessert crepes
Snacks: Singkamas, paleo cupcakes, almond milk, coconut water with coconut meat
WOD
I almost didn't go to the box today out of laziness. But I forced myself to go because I knew I'd regret not working out if I didn't. I guess a lot of people had missed WOD-ing too, because the box was full! Today's WOD was fun, though. Hard as always, but fun. We were partnered up and had to do 3 different AMRAPs.
1) 6 mins AMRAP of:
- 100m sprint
- Kettlebell swings
* 3 min rest
2) 6 mins AMRAP of:
- 7 lateral burpees
- 10 hand-release push ups
* 3 min rest
3) 6 mins AMRAP of:
- 15 box jumps
- 10 pull ups
At the end of the first AMRAP, my partner Gil and I were able to do a total of 144 kettlebell swings. For the second AMRAP, we were able to complete 6 rounds + 2 lateral burpees and 9 hand-release push ups (113 reps). For the last AMRAP, we were able to do 9 rounds (225 reps). Our total score was 482. Not bad... I probably wouldn't have pushed myself as hard as I did if I wasn't partnered with someone I'd just met. It would've been way too embarrassing if we got a low score because of me!
Wednesday, April 4, 2012
Post-challenge Day 21 + Apr 4 WOD: SWOD (shoulder press)
Today's meals
Breakfast: Non-paleo pancakes with butter and honey
Lunch: Burgers, stir-fried kalabasa (squash) with adobo seasoning, singkamas
Dinner: Ground beef lettuce wraps
Snacks: Boiled sweet potatoes, paleo carrot cupcakes
I couldn't resist the lure of non-paleo pancakes this morning. I just couldn't.
So I discovered a new way to eat kalabasa. Just stir-fry it and season with adobo seasoning. I got the adobo seasoning recipe from allrecipes.com and it can pretty much go with anything. It makes stuff so tasty.
WOD
Finally, a day when strength is the focus! I'm guessing they programmed the SWOD today because tomorrow is a holiday, which means the WOD will probably be more challenging than usual (gulp!).
We worked on shoulder presses today and had to do 3 sets of heavy 5 reps. And for me, "heavy" was 45 lbs. What? They were strict presses -- no dipping -- so they were more difficult!
After that, cash out was 5 rounds (with 12 min cap) of:
- 12 dead lifts
- 20 double unders
I used a 105 lb bar for the dead lifts and did 80 singles instead of 20 double unders. My time: 10:33.
How great is it that I can dead lift 105 lbs for 5 sets of 12 reps?! My 1RM for dead lifts last year was 115 lbs, so I must be getting stronger!
How great is it that I can dead lift 105 lbs for 5 sets of 12 reps?! My 1RM for dead lifts last year was 115 lbs, so I must be getting stronger!
Monday, April 2, 2012
Post-challenge Day 19 + Apr 2 WOD: Monday Mash
Today's meals
Breakfast: Homemade bacon, fried egg
Lunch: Burgers, curried cauliflower, chicken fingers, banana
Dinner: Ground beef lettuce wrap, curried cauliflower
Snacks: Hard boiled eggs, carrot sticks, paleo carrot cupcakes
Homemade bacon was a success! I'd bought a few pork bacon cut slices a while ago and couldn't figure out how to turn them into bacon. Finally, our cook suggested simply rubbing salt and sugar on them after they've defrosted. So that's what I did. Once they'd defrosted, I laid them flat then rubbed salt on one side. I flipped them over then rubbed salt on the other side. Then, I rubbed coconut sugar on that side, flipped them over and rubbed sugar again on the other side. I put them back in the ref and in the morning I had them cooked like regular bacon. It was good. I must buy more bacon slices next time.
WOD
I wasn't really in the mood to workout today. I felt tired and heavy (I blame those cookies), but I still went. It seems not a lot of people felt like working out either, because there were only 4 names on the board this morning. Anyway, we were given a time cap of 15 mins to do 4 rounds of:
- 45 ft. shuttle run
- 5 ground-to-overheads (clean and jerk or snatch)
- 10 overhead squats
- 5 box jumps up and overs
- 45 ft. shuttle run
We were also given a 45 second rest after each round. It was actually supposed to be a team WOD, but since there were only 3 of us in the class, we did it individually.
I used a 45 lb bar for the ground-to-OH, and was able to use it for the OHS for a few reps but it felt wobbly so I settled for the 35 lb bar. For the box jumps, I used a 12" box. My time: 11:39.
After the class, I practiced doing double unders a little bit. I also practiced kipping so that next time I'd be able to do knees-to-elbows!
Breakfast: Homemade bacon, fried egg
Lunch: Burgers, curried cauliflower, chicken fingers, banana
Dinner: Ground beef lettuce wrap, curried cauliflower
Snacks: Hard boiled eggs, carrot sticks, paleo carrot cupcakes
Homemade bacon was a success! I'd bought a few pork bacon cut slices a while ago and couldn't figure out how to turn them into bacon. Finally, our cook suggested simply rubbing salt and sugar on them after they've defrosted. So that's what I did. Once they'd defrosted, I laid them flat then rubbed salt on one side. I flipped them over then rubbed salt on the other side. Then, I rubbed coconut sugar on that side, flipped them over and rubbed sugar again on the other side. I put them back in the ref and in the morning I had them cooked like regular bacon. It was good. I must buy more bacon slices next time.
WOD
I wasn't really in the mood to workout today. I felt tired and heavy (I blame those cookies), but I still went. It seems not a lot of people felt like working out either, because there were only 4 names on the board this morning. Anyway, we were given a time cap of 15 mins to do 4 rounds of:
- 45 ft. shuttle run
- 5 ground-to-overheads (clean and jerk or snatch)
- 10 overhead squats
- 5 box jumps up and overs
- 45 ft. shuttle run
We were also given a 45 second rest after each round. It was actually supposed to be a team WOD, but since there were only 3 of us in the class, we did it individually.
I used a 45 lb bar for the ground-to-OH, and was able to use it for the OHS for a few reps but it felt wobbly so I settled for the 35 lb bar. For the box jumps, I used a 12" box. My time: 11:39.
After the class, I practiced doing double unders a little bit. I also practiced kipping so that next time I'd be able to do knees-to-elbows!
Friday, March 30, 2012
Post-challenge Day 16 + Mar 30 WOD: TGIF Bash
Today's meals
Breakfast: Leftover paleo pancakes, banana
Lunch: Chicken fingers, singkamas
Dinner: Leftover ground beef lettuce wrap, orange
Snacks: Banana, carrot and cucumber sticks, leftover paleo pancakes, raisins
One of the many things I've learned from doing paleo, having leftovers are good -- it saves you tons of time you'd otherwise spend planning and preparing your meal. Something I will do this weekend is prepare my food for the week (I always say I'll do that but I never do!).
WOD
The WODs today were on promo -- 2 for the price of 1! First, there was the "main bash," which was 3 rounds of:
- 25 double unders
- 25 hand-release push ups
- 60m sprint
Modification for those who can't do double unders was squat jumps. The 60m sprint was 6 laps of the box from end to end. My time: 7:16.
After a few minutes of rest, we did the "after-bash," which was a descending 30-20-10 ladder of:
- Kettlebell swings
- Sit ups
I used the 12 kg kettlebell. My time: 5:06 (or thereabouts, I don't remember exactly).
Was I ever so wasted after that. I didn't even have the energy to work on my double unders.
Breakfast: Leftover paleo pancakes, banana
Lunch: Chicken fingers, singkamas
Dinner: Leftover ground beef lettuce wrap, orange
Snacks: Banana, carrot and cucumber sticks, leftover paleo pancakes, raisins
One of the many things I've learned from doing paleo, having leftovers are good -- it saves you tons of time you'd otherwise spend planning and preparing your meal. Something I will do this weekend is prepare my food for the week (I always say I'll do that but I never do!).
WOD
The WODs today were on promo -- 2 for the price of 1! First, there was the "main bash," which was 3 rounds of:
- 25 double unders
- 25 hand-release push ups
- 60m sprint
Modification for those who can't do double unders was squat jumps. The 60m sprint was 6 laps of the box from end to end. My time: 7:16.
After a few minutes of rest, we did the "after-bash," which was a descending 30-20-10 ladder of:
- Kettlebell swings
- Sit ups
I used the 12 kg kettlebell. My time: 5:06 (or thereabouts, I don't remember exactly).
Was I ever so wasted after that. I didn't even have the energy to work on my double unders.
Wednesday, March 28, 2012
Post-challenge Day 14 + Mar 28 WOD: Tabata
Today's meals
Breakfast: Scrambled eggs with tomato
Lunch: Boiled sweet potato, singkamas
Dinner: Chicken fingers, fried eggplant
Snacks: Orange, carrots and cucumber sticks, boiled sweet potato
WOD
Today was Tabata Wednesday. A Tabata exercise is doing 8 sets of a certain exercise; a set is 20 seconds on, 10 seconds off. For today's WOD, we did 3 different exercises:
- Sit ups
- Barbell floor wipes
- L-sit or hold
You compute your score by adding the lowest number of reps you were able to do for each exercise. For the L-sit, you use the least number of seconds you were able to do it.
My score: 8 + 7 + 12 = 27. Yuck!
Breakfast: Scrambled eggs with tomato
Lunch: Boiled sweet potato, singkamas
Dinner: Chicken fingers, fried eggplant
Snacks: Orange, carrots and cucumber sticks, boiled sweet potato
WOD
Today was Tabata Wednesday. A Tabata exercise is doing 8 sets of a certain exercise; a set is 20 seconds on, 10 seconds off. For today's WOD, we did 3 different exercises:
- Sit ups
- Barbell floor wipes
- L-sit or hold
You compute your score by adding the lowest number of reps you were able to do for each exercise. For the L-sit, you use the least number of seconds you were able to do it.
My score: 8 + 7 + 12 = 27. Yuck!
Friday, March 23, 2012
Post-challenge Day 9 + Mar 23 WOD: Open 12.5
Today's meals
Breakfast: Bananas with coconut butter
Lunch: Boiled sweet potatoes with coconut butter
Dinner: Paleo chicken nuggets, sauteed spinach
Snacks: Boiled sweet potato, singkamas
WOD
We really did the Open 12.5 workout today, which is the last workout of the Open event. When the event closes, the top 60 men and women go on to the Regionals. The Asia Regional will be held in Korea from May 4-6, and a lot of people at the box are excited because there's a chance that our very own Coach Pau might get in! We're cheering him on like heck!
On to the WOD...
Breakfast: Bananas with coconut butter
Lunch: Boiled sweet potatoes with coconut butter
Dinner: Paleo chicken nuggets, sauteed spinach
Snacks: Boiled sweet potato, singkamas
WOD
We really did the Open 12.5 workout today, which is the last workout of the Open event. When the event closes, the top 60 men and women go on to the Regionals. The Asia Regional will be held in Korea from May 4-6, and a lot of people at the box are excited because there's a chance that our very own Coach Pau might get in! We're cheering him on like heck!
On to the WOD...
 |
| From the CrossFit Games website |
As you can see, it's no laughing matter. Rx for women was 65 lbs but I used a 45 lb bar, and for the pull ups I used the green band. I got up to 4 thrusters into the set of 15. My score: 61. Ugh!
Wednesday, March 21, 2012
Post-challenge Day 7 + Mar 21 WOD: Chelsea
Today's meals
Breakfast: Bananas with coconut butter
Lunch: Paleo banana pancakes with coconut butter and coconut nectar, boiled sweet potato
Dinner: Chicken fingers, friend eggplant
Snacks: Boiled sweet potato, boiled saba
For some reason, I'm not hungry after working out. Not sure if that's normal, but since the paleo diet believes in eating only when hungry, I don't eat a lot at lunch time.
WOD
I met a new girl today. Her name is Chelsea and she's okay, but she's very demanding! Another day, another benchmark workout at the box. This time we did one of the girls. It was these 3 exercises on the minute every minute for 30 minutes:
- 5 pull ups
- 10 push ups
- 15 squats
The rules are if you don't finish all those in 1 minute, the round doesn't count. We could sit out a minute but we can't sit out 2 minutes back to back. I think I did the first 3 or 4 rounds 5-10-15, but when I couldn't finish the round anymore, I scaled down to 4-8-12. There were a few times when I felt light-headed and dizzy but I did my best to keep going. My score: 24 rounds.
I looked at the board and saw that my paleo partner Dorothy got all 30 rounds! Yeah, she's super strong!
Breakfast: Bananas with coconut butter
Lunch: Paleo banana pancakes with coconut butter and coconut nectar, boiled sweet potato
Dinner: Chicken fingers, friend eggplant
Snacks: Boiled sweet potato, boiled saba
For some reason, I'm not hungry after working out. Not sure if that's normal, but since the paleo diet believes in eating only when hungry, I don't eat a lot at lunch time.
WOD
I met a new girl today. Her name is Chelsea and she's okay, but she's very demanding! Another day, another benchmark workout at the box. This time we did one of the girls. It was these 3 exercises on the minute every minute for 30 minutes:
- 5 pull ups
- 10 push ups
- 15 squats
The rules are if you don't finish all those in 1 minute, the round doesn't count. We could sit out a minute but we can't sit out 2 minutes back to back. I think I did the first 3 or 4 rounds 5-10-15, but when I couldn't finish the round anymore, I scaled down to 4-8-12. There were a few times when I felt light-headed and dizzy but I did my best to keep going. My score: 24 rounds.
I looked at the board and saw that my paleo partner Dorothy got all 30 rounds! Yeah, she's super strong!
Monday, March 19, 2012
Post-challenge Day 5 + Mar 19 WOD: Scary
Today's meals
Breakfast: Paleo brownies (they're all gone now!), banana with coconut butter
Lunch: Singkamas, boiled sweet potatoes
Dinner: Paleo chicken nuggets, fried eggplant, carrot and cucumber sticks
Snacks: Singkamas, hard-boiled eggs
When I arrived from the grocery, I got down to making paleo chicken nuggets using this recipe from Multiply Delicious. I finished in about an hour then I stored them in the fridge for cooking this morning. I tried a piece this morning and I found it rather bland. I'll probably add more salt or add some spices next time.
WOD
It's Miggy's birthday today, and the coaches had something "fun" for us to do during the WOD. Yeah, if by "fun" you mean doing 100 front squats for time. Because that's what we had to do! We were given a 20 min time cap to do:
100 front squats (Rx was 95 lbs)
But at the start of every 2 mins, we had to do:
- 2 pull ups
- 3 squats
- 4 push ups
In the midst of all that craziness, we had to shout, "Happy birthday, Miggy!" when we reached our 33rd squat.
That means taking note of how many reps you'd done at the end of every 2 mins, doing the 3 other exercises, then resuming your count. I used a 55 lb bar, and I'm proud to say that even though I'd set up a 45 lb bar in case I felt like scaling further down, I didn't use it! I guess it was also easier that we had squat racks because we didn't need to clean the bars anymore. My time: 11:42.
My body is still sore from doing Friday's 12.4 and Saturday's paleo baseline WOD, but what the heck. I love it; it makes me feel so alive.
Breakfast: Paleo brownies (they're all gone now!), banana with coconut butter
Lunch: Singkamas, boiled sweet potatoes
Dinner: Paleo chicken nuggets, fried eggplant, carrot and cucumber sticks
Snacks: Singkamas, hard-boiled eggs
When I arrived from the grocery, I got down to making paleo chicken nuggets using this recipe from Multiply Delicious. I finished in about an hour then I stored them in the fridge for cooking this morning. I tried a piece this morning and I found it rather bland. I'll probably add more salt or add some spices next time.
WOD
It's Miggy's birthday today, and the coaches had something "fun" for us to do during the WOD. Yeah, if by "fun" you mean doing 100 front squats for time. Because that's what we had to do! We were given a 20 min time cap to do:
100 front squats (Rx was 95 lbs)
But at the start of every 2 mins, we had to do:
- 2 pull ups
- 3 squats
- 4 push ups
In the midst of all that craziness, we had to shout, "Happy birthday, Miggy!" when we reached our 33rd squat.
That means taking note of how many reps you'd done at the end of every 2 mins, doing the 3 other exercises, then resuming your count. I used a 55 lb bar, and I'm proud to say that even though I'd set up a 45 lb bar in case I felt like scaling further down, I didn't use it! I guess it was also easier that we had squat racks because we didn't need to clean the bars anymore. My time: 11:42.
My body is still sore from doing Friday's 12.4 and Saturday's paleo baseline WOD, but what the heck. I love it; it makes me feel so alive.
Sunday, March 18, 2012
Post-challenge Day 3 + Mar 17 WOD: Paleo Baseline
Today's meals
Breakfast: Non-paleo waffles with butter and coconut nectar, black coffee
Lunch: Meat sauce, carrot and cucumber sticks, paleo brownies (I almost couldn't eat because of nervousness about today's WOD)
Dinner: KFC chicken, chicken pie, a few servings of very non-paleo cakes
Snacks: Singkamas, orange
WOD
Just thinking about my time when I did the baseline WOD the first time makes me cringe. I know I shouldn't be comparing my time with other people's times but sometimes I can't help it. I just have to remind myself that I have a different body, fitness background, and set of genes from them. Because most of the people I workout with have been physically active since their teen years, whereas I only really started getting active 2 years ago.
Anyway... on to the WOD. As what we did last Feb 18, it was 3 rounds of:
- 400m run
- 10 pull ups
- 20 push ups
- 30 sit ups
- 40 squats
I remember during one of the runs I had difficulty pushing myself mentally. That's always the challenge for me -- pushing myself. Nevertheless, I finished in 23:35, which is better than my 26:44 the first time around. We also got our waists and hips measured, and I think my waist went from 28.5 (inches) to 25.5 while my hips went from 36 to 35. Woot!
After the WOD the challengers had a post-paleo potluck party. I brought the paleo brownies that I'd baked in the morning -- it was the ONLY paleo food on the table! Shocking. Most people had brought cakes, pizzas, and other stuff we couldn't touch while we were on paleo. And although everyone indulged today, we agreed that we were going to continue eating, living, sleeping, and breathing paleo.
My conclusion: CrossFit + Paleo = Results.
Breakfast: Non-paleo waffles with butter and coconut nectar, black coffee
Lunch: Meat sauce, carrot and cucumber sticks, paleo brownies (I almost couldn't eat because of nervousness about today's WOD)
Dinner: KFC chicken, chicken pie, a few servings of very non-paleo cakes
Snacks: Singkamas, orange
WOD
Just thinking about my time when I did the baseline WOD the first time makes me cringe. I know I shouldn't be comparing my time with other people's times but sometimes I can't help it. I just have to remind myself that I have a different body, fitness background, and set of genes from them. Because most of the people I workout with have been physically active since their teen years, whereas I only really started getting active 2 years ago.
Anyway... on to the WOD. As what we did last Feb 18, it was 3 rounds of:
- 400m run
- 10 pull ups
- 20 push ups
- 30 sit ups
- 40 squats
I remember during one of the runs I had difficulty pushing myself mentally. That's always the challenge for me -- pushing myself. Nevertheless, I finished in 23:35, which is better than my 26:44 the first time around. We also got our waists and hips measured, and I think my waist went from 28.5 (inches) to 25.5 while my hips went from 36 to 35. Woot!
After the WOD the challengers had a post-paleo potluck party. I brought the paleo brownies that I'd baked in the morning -- it was the ONLY paleo food on the table! Shocking. Most people had brought cakes, pizzas, and other stuff we couldn't touch while we were on paleo. And although everyone indulged today, we agreed that we were going to continue eating, living, sleeping, and breathing paleo.
My conclusion: CrossFit + Paleo = Results.
Friday, March 16, 2012
Post-challenge Day 2 + Mar 16 WOD: Open 12.4
Today's meals
Breakfast: Bananas with coconut butter
Lunch: Sisig, orange
Dinner: Boiled sweet potatoes, hard boiled egg
Snacks: Carrot and cucumber sticks
WOD
For today's WOD we did Workout 12.4, or as I like to call it, WTH?!
Breakfast: Bananas with coconut butter
Lunch: Sisig, orange
Dinner: Boiled sweet potatoes, hard boiled egg
Snacks: Carrot and cucumber sticks
WOD
For today's WOD we did Workout 12.4, or as I like to call it, WTH?!
 |
| From the CrossFit Games website |
Rx for women was the 14 lb ball for wall balls. I used the 10 lb ball. I didn't get to do the jump ropes but if I'd been able to go that far, I would've had to do 270 single unders (90 DUs x 3). And after that, instead of muscle ups I could've done pull ups. So, my score: 150. I can't believe this is an AMRAP workout. Sheesh.
Oh, and about last Wednesday's workout, it turns out that we were given the wrong instructions for the lateral burpees. Because we were told that 1 rep was burpee, then side-jumping over the bar twice, and we found out this morning that 1 rep was burpee then side jump. So that's why the people from the earlier classes were able to finish under 12 mins.
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