Jun 27 WOD: Getting to know pain

I've been reading up on some CrossFit stuff (duh, what else?!), trying to figure out what makes athletes tick. We know that what they do isn't all fun and games, and that very often they need to go to that place where it hurts and be comfortable there. I read Lisbeth Darsh's "Eat the Pain" post yesterday, which somewhat gave me the motivation I needed for today's WOD.

A. SWOD

Overhead press 1RM (10 minutes)

B. Metcon

5 RFT (20 minutes)

20 band good mornings
15 push press (95/75)
10 box jumps (24/18)
5 burpees

Trish, Rhona, and I shared a bar for the SWOD. We also used the cute new wrist wraps that Rhona had made for us! I believe in my heart that they helped me with my brand-spankin'-new strict press PR.

I didn't know what the heck band good mornings were until the coach gave us a demo. So, you get a band, step on one end then wear the other end around the base of your neck, then you do a good morning. As what I did last time, I avoided looking at the clock, and whenever I took a break I tried to limit it to 3 to 5 deep breaths (operative word: tried).

My score: 70 (overhead press); 16:47 (green band, 55 lbs, 18")

Mar 11 WOD: Couplet + Wendler

Strength: Dead lift

And today marks my fifth cycle.

65% x 5 = 5 x 115
75% x 5 = 5 x 130
85% x 5 = 7 x 150

Assistance 1: Kettlebell swings (16 kg)

5 x 10

Assistance 2: Good mornings

1 x 10 x 45
1 x 10 x 55
1 x 10 x 65
2 x 10 x 75


WOD

10 minutes AMRAP:

- 6 dead lifts (225/155)
- 6 handstand push ups

We practiced doing handstand kick ups before the workout. I'm still too scared to kick up until my heels touch the wall. To think my sisters and I used to do it for fun all the time when we were still kids! There's something about getting old that makes you more afraid to try new things.

I set up a 120 lb bar (even though Coach Jordan was needling me to go Rx) and used a box for the pike push ups.

My score: 10 + 6 dead lifts

Mar 6 WOD: Team WOD + Wendler

Strength: Back squat

40% x 5 = 5 x 45
50% x 5 = 5 x 60
60% x 5+ = 10 x 70

Assistance 1: Good mornings

1 x 10 x 35
2 x 10 x 55
2 x 10 x 75

Assistance 2: Overhead squats

1 x 10 x 35
3 x 10 x 45
1 x 10 x 55


WOD: Team WOD

I got teamed with Smacky and Jan. For the first 6 minutes, we had to do max reps wall balls (only one person working at a time). Then after a 1 minute rest, we had to do max reps burpees over box. I used a 10 lb ball for the wall balls and an 18" box for the burpees over box.

Our total score: 227

We got one of the lowest scores but I'm happy that I seem to have finally gotten the hang of those wall balls. It does make a difference when I pop out my hips first before throwing the ball up. Finally, after more than a year!

In other news, CFMNL has this cool new video (and no, it's not the Harlem Shake -- although the Fort box did do their own version), about the box.

Crossfit Manila, The Box. from Francisco Guerrero on Vimeo.

It reminds me of Under Armour's "I Will Protect This House" commercial series. Goosebumps!

Feb 25 WOD: Clean and jerks + Wendler

Strength: Dead lifts

I realized while reviewing my log book that I didn't get the number of reps right today. And being the OC person that I am, it annoys the heck out of me. It almost makes me want to redo the thing. Almost.

Warm up: 5 x 65; 5 x 85; 3 x 105

75% x 5 = 1 x 125
85% x 3 = 1 x 140
95% x 1+ = 4 x 160

Assistance 1: Good mornings

1 x 10 x 35
2 x 10 x 55
2 x 10 x 75

Assistance 2: Kettlebell swings

5 x 10 x 16 kg

Assistance 3: Walking lunges

1 x 10 (no weight)
4 x 10 x 15 lb (overhead)

WOD

For the first part, we practiced the clean and jerk and we had 12 minutes to work up to a heavy single. Although there was an option to do either a squat clean or a power clean, Coach Jordan suggested that we stick with the squat clean since that's what we were going to do for the second part of the workout. I was able to work up to 95 lbs -- a 10 lb PR for me! Happy, happy, joy, joy.

The second part of the workout was 3 minutes AMRAP:

- 3 squat clean and jerks (155/105)
- 6 chest to bar pull ups

Rest 3 minutes, then 3 minutes AMRAP:

- 3 squat clean and jerks (135/95)
- 6 CTB pull ups

Rest 3 minutes, then 3 minutes AMRAP:

- 3 squat clean and jerks (115/75)
- 6 CTB pull ups

Again, I did ring rows instead of assisted pull ups.

My score: 75 - 2+1 SCJ; 65 - 2+3 RR; 55 - 3+2 SCJ

Feb 22 WOD: Good sweat + Wendler

Strength: Shoulder press

3 x 70% = 3 x 40
3 x 80% = 3 x 50
3+ x 90% = 6 x 55

Assistance 1: Good mornings

1 x 10 x 35
1 x 10 x 45
1 x 10 x 55
1 x 10 x 65
1 x 10 x 75

Assistance 2: Sit ups

5 x 10


WOD

We did body weight exercises today - sooo not my favorite!

It was 12 minutes AMRAP:

50 squats
30 push ups
15 pull ups

Rest 8 minutes, then reverse tabata (10 seconds on, 20 seconds off) L-sits.

Coach Matt worked out with us and at the beginning I tried to keep up with him (I know, what was I thinking?!) but he's just so fast. I just did my best to keep moving and not rest so much. Ooh, and I'm so happy I'm able to do a lot of real push ups now. However, I can't help but worm some of the reps, especially towards the end of the workout. Also, instead of doing assisted pull ups I did ring rows.

My score: 2 rounds + 6 pull ups

Oh, and big news: I finally found the guts to sign up for the CFMNL Open. I haven't paid yet though, so I might still be able to back out if I suddenly lose my nerve. Coach Matt said I could sign up for the Baby rx (no weights) initially, and if they think I could handle it they'll move me up to Medium Rx (35# thruster, front squat, overhead squat, push press, 16 kg kettlebell, knees to stomach, jumping pull ups).

I'm scurred.

Feb 20 WOD: Kettlepees + Wendler

Strength: Dead lifts

Warm up: 5 x 65; 5 x 85; 3 x 105

3 x 70% = 3 x 115
3 x 80% = 3 x 135
3+ x 90% = 6 x 150

Assistance 1: Kettlebell swings (WOD)

7 x 10 x 16 kg
3 x 10 x 12 kg

Assistance 2: Good mornings

1 x 10 x 35
1 x 10 x 45
1 x 10 x 55
1 x 10 x 65
1 x 10 x 75

WOD

Today's workout was simple -- OTM x 10 of the following:

- 10 kettlebell swings (as heavy as possible)
- 5 burpees

That means you have to finish as quickly as possible so you'll have time to rest during the remainder of each minute. I used a 16 kg kettlebell the first 7 rounds, then went down to a 12 kg.

My score: 10 (though I admit that a few of my burpees were a li'l janky)

In other news, CFMNL is having it's very first Open. I wasn't seriously considering signing up until this afternoon, after exchanging tweets with other boxmates. There are 3 categories: Big RX, Med Rx, and Baby rx. I have only to decide which category to join.

Poster grabbed from CFMNL

More details here: http://www.cfmnl.com/th_event/cfmnl-open-sign-up/. What am I getting myself into?!

Jan 18 WOD: Filthy Friday at the box

We did the benchmark WOD called Filthy Fifty today. It was the second time for me to do it, although when I did it the first time last year, I'd scaled and did the "Dirty 30" instead.

So this is the Filthy Fifty:

50 box jumps (Rx: 18")
50 jumping pull ups
50 kettlebell swings (Rx: 12 kg)
50 walking lunges
50 knees to elbow
50 push presses (Rx: 35 lbs)
50 good mornings (Rx: 35 lbs)
50 wall balls (Rx: 14 lbs)
50 burpees
50 double unders

I did everything except the wall balls as prescribed -- you know how attached I am to those 10 lb balls. Anyway, it started out well and I was making good time until I reached the wall balls. It was all downhill from there. I had a hard time with the burpees more than anything else. If it weren't for Amie who kept count for me and cheered me on, I would've given up then and there. And even though I DNFed I still did the 50 DUs and finished in about 37 minutes.

The thing I love about long workouts like this is it makes me feel so alive after! Good way to kick off the weekend.

Oct 29 WOD: 1RM Snatch + Wendler

Strength: Back squats

Warm up: 5 x 45; 5 x 65

5 x 65% = 5 x 80
5 x 75% = 5 x 95
5+ x 85% = 5 x 105

Assistance (post-WOD): 5 x 10 sit ups; 5 x 10 good mornings (65 lbs)

I hate to admit it, but I've gotten a wee bit scared of back squats ever since I accidentally let the bar roll down my back some days ago. So when it was time to do the last set (105 lbs), I made sure to keep in mind 2 things I've learnt from reading up on back squats: 1) I kept my core tight by inhaling before going down and holding my breath until I was up again; 2) I pushed my back up against the bar. I also used the low bar position, which hurts my shoulders, but does help when the load is heavier.


WOD

We worked on the snatch today. We had 20 mins to find our 1RM, then the metcon was a 5-minute ascending ladder workout of:

- Thruster
- Muscle up

The score for the 5-min workout is the total number of reps completed. My scores: 55 lbs (1RM snatch), 30 reps (50 lbs for thrusters, jumping muscle ups).

Aug 29 WOD: Triplet + Wendler Day 11

This morning, I finally decided to try out the two-ingredient pancakes I saw on Carrots 'n Cake. I mashed a cavendish banana, then I added an egg and whisked them together thoroughly. I also added a pinch of cinnamon (because bananas and cinnamon are always a good idea), then I cooked it in a non-stick pan.

It took a good 10 to 15 minutes to cook one side, and it was a tad challenging to flip it and make sure it stayed in one piece. After flipping, I waited about 7 minutes more and it was done! I ate it with a side of bacon. It was so good that I'm thinking of making it again tomorrow.


Strength: Back squats

I can't believe it's almost September. Which means malls will start playing Christmas songs all day long. I love Christmas but my wallet isn't ready for it!

It's still deload week, so the weights for the back squats were significantly lighter.

Warm up: 5 x 35

40% x 5 = 5 x 45
50% x 5 = 5 x 55
60% x 5+ = 10 x 65

Assistance: Pull ups (included in the WOD); 3 x 10 good mornings (post-WOD)

My numbers on the left; Tere's on the right

WOD

It was raining hard when I woke up this morning and I debated with myself for a good 10 minutes whether or not I was going to the box or not. Even when I don't really feel like working out, I know there's no way I will actually flake on it. It's just not a choice anymore. When did that happen? Maybe when working out got fun?

I cringe whenever I remember going to "globo" gyms and running on the treadmill for 30 minutes, then trudging to the weight machines to do countless reps of whatever while my mind wandered. While I may at some point in the future leave the box, I don't think I'll ever go back to doing what I used to do at my old gym.

Anyway. Today we did 21-15-9 of:

- Weighted push ups (Rx: 25 lbs)
- Squat jumps
- Towel pull ups

Tere got a 25 lb plate, and when she saw my 15 lb plate she warned me that I'll be sorry I didn't go heavier. She was right, of course. For the towel pull ups, Jordan allowed us to use the ring instead of the bar.

My time: 8:36.

January 27 WOD: Filthy 50

Is it just me, or are the workouts at the box getting harder and harder?! Today's WOD is called "Filthy 50," and for good reason. One of the first people I met at the box was there for the class too, and he told me that the first time he did this, he met Pukie halfway through the WOD.

Anyway, the Filthy 50 is 50 reps of:

- Box jumps (Rx for girls: 20")
- Jumping pull ups
- Kettlebell swings (Rx for girls: 12 kg)
- Walking lunges
- Knees to elbow
- Push presses (Rx for girls: 35 lbs)
- Good mornings (Rx for girls: 35 lbs)
- Wall balls (Rx for girls: 14 lbs)
- Burpees
- Double unders

But. We were given non-Rx options, so we could choose to do Dirty 30 or Terrible 20. I chose to get dirty.

I used the 12" box for the box jumps, 8 kg kettlebell for the swings, 25 lb bar for the push presses and good mornings, 10 lb medicine ball for the wall balls, and did 120 single unders (can I call it that?). My time: 23:52.

And the guy who DNFed his first Filthy 50? He did it Rx and finished with the fastest time. Way to go, Chad!

Image from CFMNL's tweet