Let's try this blog thing again

Whoa whoa whoa... my last post was last year? Before the CF Games?! And now it's Open season again?!?

So this is my 4th time to experience the Open. That doesn't mean that I signed up (I'm too much of a cheapskate), but I do look forward to the Open workout announcements and occasionally the workouts themselves.

I did 16.1 last week. It was 9 am here when the workout was announced and our 10 am class was the first one in the box to do it. It was hell.

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I used the prescribed weight but did kipping pull-ups instead of CTBs since I can't do those yet.

My score: 105 reps, which is 4 full rounds (one round is 26 reps) and a 5-foot lunge (which counts as one rep)

However surprisingly bad 16.1 was, I'm sure 16.2 will be as surprisingly bad. Because Dave always programs the worst Open workouts. But I'm ready to take it on tomorrow!

July 3 WOD: OH lunges

A. BBG

In 15 minutes, work up to a heavy set of:

Snatch pull + Hang snatch + Snatch

B. Metcon

Every 2 minutes on the minute for 5 sets (10 minutes):

16 overhead walking lunges (95/65#)


My score: 55# (snatch complex); 80 reps (45#)

April 16 WOD: Plyo Wednesday!

A. Warm up

Ladder drills

B. 4 Station skills/drills

4 sets of:

40 seconds on, 20 seconds off
a. Lateral high knees over hurdles
b. Quick feet on 12" box
c. Balance on 1 leg with eyes closed
d. Plank

C. Metcon

15 minutes AMRAP

16 walking lunges with kettlebell (1 step = 1 rep)
14 weighted sit ups with the same kettlebell
12 jumping goblet squats
* Every 2 minutes, 4 shuttle sprints


My score: 2 rounds + 14 walking lunges (8 kg KB)

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#)

Oct 17 WOD: Max rep thrusters and box jump overs

A. Core

3 rounds
20 odd objects walking lunges
Rest 1 minute
Max reps strict pull ups
Rest 1 minute

B. Metcon

6 rounds
30 seconds max reps thrusters (95/65#)
Rest 30 seconds
30 seconds max reps box jump overs (24/20")
Rest 30 seconds

The first part wasn't timed but we did have to keep track of the number of pull ups we'd been able to do. The second part was not fun. Like, at all. I had initially planned to sandbag but when I saw Greg going Rx, I kinda felt that I had to go Rx too. During the fifth round of box jump overs I almost felt like puking. Ugh, ugh, ugh!


My score: 38 pull ups (green band); 89 (34 thrusters + 55 box jump overs)

Sep 12 WOD: Throwdown jitters

A. SWOD

Front squat
5 x 60% = 75
5 x 70% = 85
5 x 70% = 85
5 x 75% = 95

B. Metcon

5 RFT (15 minute time cap)
20 walking lunges
15 kettlebell swings (32/24)
10 wall balls (20/14)

The throwdown is 2 days away and I'm totally consumed by it. I'm just glad that I'm doing it with friends. Otherwise, I'd probably psych myself out and chicken out. I shall just look forward to our beach trip post-throwdown. That should be good.


My scores: 95# (front squat); 10:55 (16 kg/14#)

Jul 2 WOD: Leg day

It feels good whenever I'm able to finish a WOD. :)

A. SWOD

Front squat 1RM (20 minutes)

B. Metcon

3 RFT, same weight across all movements (15 minute time cap)

4 push press (135/95)
8 Pendlay rows
12 front rack barbell lunges

Trish and I shared a bar for the front squats. I did 120 lbs, which felt much heavier than it really was. For the metcon, I used 65 lbs. The barbell lunges were hard on the quads!

My score: 120 (front squat); 5:45 (65 lbs)

One of my favorite quotes (source)

Jun 13 WOD: More new stuff to do

Strange new movements they're asking us to do this month. I really felt the burn in my legs during today's workout. And for the first time in months, I've had serious DOMS. Coach Jordan says that's a good sign because it means we're working muscles that we rarely do.

A. SWOD

Dead lifts 5 x 5 (65 - 70% of 1RM)

B. Metcon

4 RFT

2 x 10 single leg box jump (20/16)
2 x 10 lunges (155/105)
5 strict toes to bar

I used 135 lbs for the dead lift - a little bit over the prescribed 70% limit - and I focused on being careful with my form. For the metcon, I used a 12" box stacked with a couple of plates to make it 16", only 45 lbs for the lunges, and did strict leg raises. The single leg box jumps took some getting used to and I nearly hit the box with my face when I missed a jump, but I got the hang of it.

My score: 135 (dead lift); 14:27 (metcon)

After the workout, Rhona, Trish, and I begged Coach Jordan to make a program for us to help us with the movements and he agreed. Best coach ever! He said we'll focus on the upper body first, then had us do 10 x 2 underhand pull ups. We were allowed to jump on the first rep, but for the second one we needed to use the stretch reflex of our muscles (at least, that's how I understood his explanation) to pull ourselves up again. So not easy. He had to spot me on the second reps so I could get my chin over the bar.

Mar 19 WOD: Running and lunges

Of course there had to be a run today. When the sky is cloudless and the noon sun is high. The lunch class really struggled with the heat, and I'm sure that if it weren't that hot we would all have finished (probably).

3 RFT:

800m run
40m one arm kettlebell overhead walking lunges (24/16 kg)

Grabbed from CFMNL

Before we started, we learned that there will now be running WODs once during weekdays. Groans all around, but whatever. I signed up for CrossFit, and this is part of the deal.

Anyway, I made it to only 2 rounds + 800m run when the 25 minutes ran out but I still did the last set of 40m walking lunges.

Mar 13 WOD: Running and wall balls + Wendler

Strength: Back squat

So it turns out this Wendler thing works. Because I checked my log and saw that what I could only do 5 reps of last month, I was able to do 7 reps of today.

65% x 5 = 5 x 80
75% x 5 = 5 x 95
85% x 5+ = 7 x 105

Assistance 1: Walking lunges (15 lb plate)

5 x 10

Assistance 2: Overhead squats

1 x 10 x 35
2 x 10 x 45
2 x 10 x 55

The heat was suffocating! I really felt those beads of sweat dripping off my nose in that last set. Summer has truly arrived.


WOD

I sucked at the WOD! We had to do 3 rounds of the following against a 3 minute running clock:

- 400m run
- Max reps wall balls
- Rest 3 minutes

That means you'll have to finish the run faster so you can do a lot of wall balls. I was able to finish the runs in 2 minutes or so, but I always had to take a breather before going at the wall balls. Hence, my very poor score: 35.

In other news, Open workout 13.2 will be announced tomorrow! I'm excited about it because I can't wait to see how my boxmates do, but at the same time I dread it because I know it's not going to be a walk in the park. Either way, there's no escaping 13.2.

Um, actually, 13.1 crushed me. But whatever.
One down, 4 to go!

Feb 27 WOD: Partner WOD + Wendler

Strength: Back squat

Warm up: 5 x 45; 5 x 65; 5 x 75

75% x 5 = 5 x 90
85% x 3 = 3 x 100
95% x 1+ = 4 x 110

Assistance 1: Overhead squats

2 x 10 x 35
3 x 10 x 45

Assistance 2: Weighted lunges

5 x 10 x 15 lb

Assistance 3: Sit ups

5 x 10

I need to work on staying upright when squatting because Coach Matt observed that I lean forward when I squat, even without weights.


PWOD

Today's workout was funnn. I normally avoid partner and team WODs because I don't want to be that person who slows down the others. Anyway, I still went and I got partnered with Kat.

We had to do the following for time (15 minute time cap):

- 100 burpees
- 75 kettlebell swings (24/16 kg)
- 50 box jumps (24/18")

Kat and I agreed that for the burpees we'd do 10 at a time. Then for the KBS she did something like 45 while I did 30, and for the box jumps we both did 25.

Our time: 10:10 (Rx)

Apparently, a little pressure will do you good sometimes.

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 18 WOD: Dead lift workout and core work

I didn't have time to do the Wendler as I arrived just in time for the 12:30 pm class today. After the class, I was in such a hurry to make it to my 2 pm class that Amie offered to pack away my bar for me and I even forgot to take a photo of the board!

The metcon was 9 minutes AMRAP:

- 12 dead lifts (275/185)
- 24 pull ups
- 36 walking lunges

You know how much I love dead lifts, but 185 is way too heavy for me -- that's my 1RM! I settled for 125. I also did ring rows instead of assisted pull ups.

My score: 2 rounds + 16 ring rows

After the metcon we did accessory work, which was 3 rounds of:

- 45 sit ups
- 30 glute bridges
- 15 band stretches

Ugh, sit ups! Another one of my goats.

In other news, Rich Froning sets a 300 lb snatch PR...

Shut. The. Door. Is there anything this guy cannot do?

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.

Jan 4 WOD: Double AMRAP

At the end of the WOD, Coach Jordan remarked that I still didn't seem in the mood to workout. Sooo that should give you an idea of how the workout went.

We had a total of 20 minutes to do 2 workouts:

8 minute AMRAP
- 20 kettlebell swings (Rx: 16 kg)
- 30 walking lunges (1 lunge = 1 rep)
- 40 double unders

4 minutes rest

8 minute AMRAP
- 10 burpees
- 20 push ups
- 30 sit ups

Who knew doing burpees after 30 sit ups would be so hard? I didn't. Hence the scores: 1 + 23 DUs; 1 + 26 sit ups.

I promise promise promise to do much better next week.

Oct 24 WOD: Push up sets from hell + Wendler

I wasn't able to workout last Monday because of mommy duties, and I was so happy to be back at the box today. Ahh, I love breathing in the smell of rubber whenever I come in.


Strength: Dead lifts

I kicked off my third cycle of the Wendler 5/3/1 today by doing one of my favorite lifts -- dead lifts! My sets:

Warm up: 5 x 65; 5 x 85; 5 x 95

5 x 65% = 5 x 110
5 x 75% = 5 x 130
5+ x 85% = 7 x 145

WOD

My first workout after Brave Mudders and I had to DNF it. Today, we had to do sets of 50-40-30-20-10 hand release push ups. But that's not all. Before each round, we had to do 40 double unders and 30 walking lunges.

There was a 20 min time cap and I made it up to 6 walking lunges after the third set (30 HRPUs) when time ran out. In our class of 4, only Pao finished within the time cap -- I guess doing plyo does have its benefits!

Oct 17 WOD: Brave Mudders prep?

Um, I should have concluded my second cycle of the Wendler 5/3/1 but I got lazy, so that will have to wait till Friday.

Pre-WOD, Tin and I ran 1 km outside. My mind was resistant to the idea, but I knew I needed it. I'm sure my pace was like a super slow jog for her (she is an ultramarathoner, after all!), but she didn't leave me behind.

Today's workout felt suspiciously like preparatory work for the Brave Mudders happening on Sunday. We did several AMRAP workouts.

6 min AMRAP of:
- 20 wall balls (Rx: 14 lbs)
- 3 ball-facing burpees

1 minute rest, then:
2 mins AMRAP jumping lunges (1 lunge = 1 rep)

1 minute rest, then:
2 mins AMRAP bear crawls (count the number of laps from end to end of the box)

1 minute rest, then:
2 mins double unders

My score: 3 rds / 44 jumping lunges / 5 bear crawl laps / 27 DU.

Post-WOD, Coach Jordan gave us tips for some of the obstacles that we were to expect on Sunday. He taught us how to do the fireman's carry, how to swing through monkey bars, and how to climb ropes. General physical preparedness, baby!

After that, Tin suggested that we run 1 km again, and it was her turn to give me running tips. I know -- I have the awesomest boxmates, right?

Sep 21 WOD: Triplet AMRAP + Wendler

Strength: Dead lifts

For the first time since starting on Wendler, I was scurred to do dead lifts. It's my 2nd week into the 2nd cycle and the weights keep getting piled on. Well, you know what they say...

(source)

Warm up: 3 x 45; 3 x 65; 3 x 85

70% x 3 = 3 x 115
80% x 3 = 3 x 130
90% x 3+ = 4 x 145

Pre-CrossFit, I thought lifting meant simply picking up something heavy. Now I know better. You need to engage your brain the entire time to make sure you don't do anything dumb. You need to visualize what you're going to do so your brain can tell your body what it's supposed to do. Not so simple.


WOD

Another TGIF workout! Woooohoooooo!!! On the menu today was 12 mins AMRAP of:

- 7 bar-facing burpees
- 7 power snatches (Rx: 80 lbs)
- 7 front rack lunges (same weight as snatch weight)

I'm sure someone before me has already thought of calling bar-facing burpees "barfees". Blech! Before the workout, Jordan emphasized that both feet should leave the ground and land at the same time. For the lunges, it was one leg = one lunge). I used 45 lbs for the snatches and the lunges because I'm not super confident and happy about my form yet. I still can't get the shrug! Grrr.

My score: 4 + 3 snatches.

Aug 22 WOD: Plate burpees + Wendler Day 9

Strength: Shoulder presses

Ah, the shoulder press. I dread overhead movements, and this is why I need to do them all the more.

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Warm up: 3 x 25; 3 x 35

75% x 5 = 5 x 40
85% x 3 = 3 x 45
95% x 1+ = 2 x 50

Assistance: None because I was too laaazyyy.

WOD

There are ongoing constructions at the box and it was distracting so I didn't really feel like doing extra work today. Although you know I still worked on my DUs.

The workout was 12 mins AMRAP of:

- 5 plate burpees (Rx: 25 lbs)

- 7 OH lunges (Rx: 25 lbs)

- 9 wall balls (Rx: 14 lbs)

I used 15 lbs for both the burpees and lunges, and a 10 lb ball for the wall balls.

My score: 5 + 9 lunges.

I hope the constructions end soon because taking a bath in a dusty shower sucks.

Jul 2 WOD: Hurdles

Today's workout was short, sweet, and -- dare I say -- fun! There were 2 sets of hurdles set up in the middle of the floor. One for men (24") and another for women (16"). The workout was 12 mins AMRAP of:

- 5 hurdles
- 10 kettlebell swings (Rx: 16 kgs)
- 15 lunges

I didn't push myself as much as I usually do today because I've been feeling woozy from a cold. So I took my sweet time in between sets and even during the lunges (which were hell on my quads).

My score: 8 + 2 KBS.

In other news, this totally made my day! Thank you for being gorgeous, Mr. Gosling!

(source)