Jun 3 WOD: Snatch PR!

A. BBG: Snatch

20 minutes to build up to a heavy snatch

B. Metcon

For time (20 minute cap):

1000m row or 800m run, then

3 rounds of:
15 overhead squats (115/75#)
15 ring dips

From now on, unless the coach says we're supposed to do the power snatch, I will always choose the full snatch during skill sessions. Also, I will always focus on the task at hand. I think those really helped me to finally break my snatch plateau. I can't even remember the last time I attempted heavy snatches.

I chose to row during the metcon, and I did parallette dips. Note to self: start practicing real ring dips!


My score: 70# (snatch); 16:35 (45#)

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)

March 6 WOD: OHS couplet

A. SWOD

In 5 working sets, work up to a 3RM overhead squat. Rest 2 minutes in between sets.

B. Metcon

7 RFT (18 minute cap)

7 OHS (95/65#)
7 burpees

It's been a long time since I last did OHS. I forgot how challenging they were. I started with 45# and ended with 75# for the SWOD. I was going to sandbag the metcon but Coach Jordan convinced me to do it as prescribed so I said I'd try. I did a snatch every time I had to get the bar up, so you can be sure I wanted to put it down as seldom as possible. On the last rep of the very last set, I failed the OHS three times I think and I really wanted to cheat and not do it anymore. But I finally nailed it and was able to finish within the time cap.


My score: 75#; 17:17 Rx

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 7 WOD: Push ups and DUs

A. BBG

5 sets (12 minutes)

Snatch balance + OHS (focus on technique and mechanics)

B. BBG

5 sets (12 minutes)

Power snatch complex: power snatch from high hang + power snatch from mid-thigh + power snatch from mid-shin

C. Metcon

3 RFT (8 minute cap)
25 hand release push ups
50 double unders

I was complaining about the DUs again and was saying how I knew it was going to slow me down when Coach Jordan called me out and basically said I shouldn't start thinking like that. Yes, my head is always messing with me!


My score: 50# (snatch balance); 55# (power snatch complex); 2 + 15 HRPUs

Aug 26 WOD: Snatch complex and OHS couplet

A. BBG: Snatch complex

EMOM x 10 minutes

Snatch dead lift
High hang power snatch
Low hang power snatch
Power snatch

B. Metcon

10 minute ascending ladder (2, 4, 6...)

Overhead squat (95/65)
Lateral burpee

The lateral burpee is when you do a burpee then jump over the bar; that counts as one rep.


My score: 50# (BBG); 10 + 3 lateral burpees (50#)

Jul 29 WOD: Baby Nancy

The 2013 CrossFit Games is in the books and Rich Froning was crowned the fittest man on earth for the third time, while Sam Briggs earned the right to be called the fittest woman on earth. The weekend was a blur of seemingly impossible workouts. One of them involved what was called an iditarod, which the athletes harnessed themselves to and dragged across the field. I'm not sure how much it weighs but I seem to recall hearing the commentators say that it's around 250 lbs. It's almost unreal what these athletes are asked to do, but they still do it, and do it well!

Kaleena Ladeairous on the iditarod
(Photo credit: CrossFit Games)

A. Barbell gymnastics

Snatch complex EMOM x 10 (touch and go)

1 power snatch
2 snatch balance
1 squat snatch

B. Metcon: Baby Nancy

3 RFT (12 minute cap)

400m run
15 overhead squats (95/65)

I used only 45 lbs for the snatch complex. Your score for the complex is the total weight you carried for all the rounds you successfully completed. I failed one round. And I wasn't able to finish all 3 rounds of the metcon within the time cap. Another DNF.

My score: 405 (snatch complex); 2 + 400m run

Garret Fisher (aka Clark Kent) during the log carry portion
of the Burden Run event
(Photo credit: CrossFit Games)

Jul 22 WOD: Ladder

People are still talking about last Saturday's box party, or what they remember about it anyhow. With the way Coach Bets was handing out shots, I'm pretty sure not a few went home hammered.

But today is Monday. Although it was difficult, I managed to convince myself to work out this morning.

A. SWOD

Overhead squat 5 x 3 (70%) with 3-second pause at the bottom

B. Metcon

Ascending ladder of 2, 4, 6, 8, 10...

Burpees
Double unders

I didn't want to go heavy with the OHS so I went with 45 lbs. It was a good exercise to practice not just the OHS but also the snatch. During the metcon, it was with the burpees that I struggled with. Surprisingly, I was able to do most of the DU sets unbroken. Whew!

My score: 45 (OHS); 16 + 5 burpees

Before the mayhem

Jul 12 WOD: Dead lift couplet

As if yesterday wasn't bad enough, another challenging WOD was in store for us today.

For time (15 minute cap):

21-15-9

Dead lift (235/155)
Overhead squats (135/95)

If you think about it, it's just 45 reps of each movement. But I started to feel my back muscles tightening about halfway through the second set. On the third and last set, I made myself do both the dead lifts and the OHS unbroken. I just wanted to get it over and done with!

After the WOD, we were rewarded with Nickey's spaghetti (her birthday treat) and Albright and Maig's chocolate Guinness cupcakes with vanilla bean Irish cream cheese frosting (whew!).

My score: 11:29 (125/55)

Jul 8 WOD: Snatch triplet

It seems double unders are making a comeback at the box. Until last week, it had been quite a while since we did them during a WOD. Before the warm up, Coach Jordan told me to fix my double unders so I could join one of the "competitive" teams for the throwdown. But, but, but Coach, I just wanna join one of the "fun" teams!

A. SWOD

Overhead squat 3 x 5 (60 to 70% of 1RM)

B. Metcon

15 minutes AMRAP

10 power snatch (95/75)
20 push ups
50 double unders

I shared a bar with Helen for the SWOD. For the metcon I almost used an empty 45 lb bar for the snatch, but Coach Jordan needled me into adding weight, so I did. I'm an obedient girl. But it was those DUs that slowed me down again.

My score: 60 (OHS); 2 + 11 DUs (55)

Jun 21 WOD: Double celebration at the box

I wore my special running shirt in hopes that it will give me extra strength and endurance for today's run WOD. Fail!

A. SWOD

Power snatch 10 x 3

B. Metcon

2 rounds (6 minutes per round)

800m run
Max reps overhead squats (115/75)

I started with 45 lbs for the power snatch but added weight after a few sets and ended up with 55 lbs. We were told to avoid pressing out, and if we do start pressing out we were to use a lighter weight. Since we were doing only 3 reps every 2 minutes, I took my time and made sure that my form was as correct as can be. I especially made sure to push my knees outward during set up.

For the metcon, I only used 45 lbs. I finished the first run with maybe a minute to spare and was able to crank out 9 reps for the OHS. Don't ask about the second run. My only consolation for having DNF-ed yet again was the food that Gerard and Trish brought (they're celebrating their engagement and Gerard's birthday!): pizza and cheesecake!

Class picture grabbed from Tere's IG post

My score: 55 (power snatch); 9 reps (45 lbs)

May 16 WOD: Squattalotta

I can't decide if I love squat day or not. I just know that I feel great whenever I finish and that I love what it does to my butt. Today's workout:

Against a 30 minute running clock:

First 10 minutes, 3RM overhead squat
Second 10 minutes, 3RM front squat
Third 10 minutes, 3RM back squat

I shared a bar with Trish so we had the same score. We started with an empty 45 lb bar (long bar again, yay!) for the OHS and ended up with 120 for the back squats. Since we used a rack for the OHS, we had to jerk the bar up in a snatch grip, which I couldn't do well. I need to work on that and make sure that my elbows automatically lock out overhead. Coach Jordan also said I need to be conscious about standing tall after coming up from the back squat because I tend to stay hunched over.

Our score: 60 (OHS) / 110 (front squat) / 120 (back squat)

I am so not looking forward to having a sore butt tomorrow.

May 14 WOD: Overhead squats for brunch, anyone?

After 4 long days, I'm back at the box! During warm up, Coach Jordan incorporated some capoeira steps/moves and it was fun. I felt so clumsy, though it warmed us up good.

Today's workout:

OTM (on the minute) x 16

Odd minutes: 3 overhead squats (as heavy as possible)
Even minutes: 5 burpee pull ups

I used 55 lbs for the OHS and did burpee jumping ring pull ups. Also, I used the long bar even though I couldn't add plates yet because the bar is already 45 lbs. The others have been telling me that the women's bar seems too short for me when I'm using the snatch grip, and sure enough, I did feel more comfortable using the long bar earlier.

My score: 16

Apr 22 WOD: 2 AMRAPs and a run

Last Saturday's CFMNL Open Finals was fun! The heat was unforgiving and a lot of people ripped their hands doing toes to bar on the rig that was set up in the field, but it was an unforgettable first in the history of CrossFit in the Philippines. CrossFitters from as far away as Bacolod and Pampanga came to compete and it was just an awesome display of strength and skills... and abs. There were abs everywhere you looked. At the end of the day, you'd think that people who didn't have their abs on display were the exception and not the norm.

See what I mean?
(photo from Gigay G.'s instagram)

The only one from CFMNL who won in one of the categories was Michelle, who was in the female big Rx category. Another person I know who won was my co-parent and Ang Tibay coach Russell, who was in the male medium Rx category.

Who woulda thunk 2 years ago that CrossFit would get so big in the Philippines that there would be such an event like this? Of course, it wasn't a super big event, but it's a start.

Spectators baking under the sun
(photo from Gigay G.'s instagram)

Anyway... It's back to reality and back to the box today. The WOD had 3 parts:

4 minutes AMRAP

5 hang squat cleans as heavy as possible (not exceeding 165/115)
5 burpees

Rest 3 minutes, then 6 minutes AMRAP

4 overhead squats as heavy as possible (not exceeding 135/95)
8 ring dips

Rest 3 minutes, then maximum distance run in 8 minutes

For the first part, I used 75 lbs; my score: 3 rounds + 1 HSC. For the second part, I used 45 lbs and did jumping ring dips; my score: 4 + 1 OHS. For the run, I was able to run 1 mile -- my first time to run an 8-minute mile!

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!

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 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 11 WOD: Overhead squats with a side of weekend hangover

Some of the people from the lunch crew decided to go to Hamilo Coast during the weekend, thanks to Amie's mad organizing skillz and Smacky, who offered his Pico de Loro unit...

Beach dreaming with Isabelle, Rachelle, Coach Jordan, Marix, Smacky, his cousin Glen, Johann, and Amie

... so it was understandable that we didn't feel like working out much today. You know that feeling when you had a great weekend or a great day and you just want to hold on to that? Sigh. But we all must go through the bad in order to appreciate the good. In life, at work, and during the WOD.

On to the WOD. We worked on heavy hang power snatches for 15 minutes, with emphasis on form and technique. I did only up to 55 lbs. After months of working on the snatch, I feel like there's still something missing in my snatch. These are the few times when I wish we had mirrors in the box.

The metcon was 7 RFT:

- 7 overhead squats (95/65)
- 7 burpee box jumps (18" for both ladies and gents)

I used 45 lbs for the OHS and did the burpee box jumps as prescribed. Before the WOD, we were talking to Coach Raf about burpees. We watched him doing burpees seemingly without effort and asked how we could improve on ours. He told us to throw our bodies down chest first instead of slowly lowering the chest to the floor (it taxes the shoulders and tires you more quickly). Well, I tried it during the WOD and I did notice a small difference in terms of efficiency.

My time: 12:43

Dec 14 WOD: 1RM Clean

It was a 1RM kind of day, and we worked on the clean today. We had 20 minutes to find our 1RM clean. I warmed up with the bar and worked my way up from 55 lbs to 105 lbs. I'll take that 5 lb PR, thank you very much!

The last time I got my 1RM power clean, it took me 3 tries before I was able to clean 105 - it was actually a squat clean - and today I only had to do it once! CrossFit works, yo.

For the cash out, we had a choice between:

A. Any 2 of the following:

- 5 rounds for time: 15 unbroken push press

- For time: 60 ring dips

- For time: 10 rounds of 10-second L-sit holds

- For time: 10 rounds of 6 unbroken toes to bar

B. On the minute 5 x 10 reps overhead squats (70-80% of 1RM)

I went for the OHS using a 45 lb bar. 50 reps is no joke!

Nov 26 WOD: Snatch skills

For the first part of the workout, we were given 15 minutes to work up to our 1RM snatch push press and overhead squat. I was paired with Amie, and we worked our way up to 60 lbs. The snatch push press was more difficult for me, but I have a pretty decent OHS now. I just need to remind myself to widen my stance a little bit more.

For the metcon, we had to do the following EMOM (every minute on the minute) for 10 minutes:

- 4 power snatch (Rx: 45 lbs)

- 8 kettlebell swings (Rx: 16 kg)

The prescribed weight was low because the coaches wanted us to make sure that our technique was good. I did everything as prescribed and survived the 10 rounds.