June 10 WOD: Partner WOD

Partner WOD

2 sets of AMRAP 5 minutes of:
40 kettlebell ground to overhead (clean and jerk or snatch)
40 toes to bar
40 supermans
40 box jumps (24/20")
Rest 5 minutes

Then, immediately after the second 5 minutes:

AMRAP 7 minutes of the following complex:
Power clean + Hang squat clean

Only one person should work at a time. The score for the clean complex is the total weight moved by you and your partner.

The only ones who showed up for the 10 AM class were Pao, Ken, and myself so I got partnered with Pao. I used light weights for the clean complex because of my wrist sprain (or strain, I never know which is which).


Our score: Set 1 - 20 supermans; Set 2 - 40 supermans (16 kg KB); 2805# (clean complex)

Oct 4 WOD: Clean and jerk plus a partner WOD

I <3 the clean and jerk. It makes me happy.

A. BBG

EMOM x 12 minutes
1 x 45% x 50#
1 x 55% x 60#
1 x 65% x 70#
1 x 65% x 70#
1 x 70-75% x 80#
1 x 70-75% x 80#
1 x 75-80% x 85#
1 x 75-80% x 85#
1 x 80-85% x 90#
1 x 80-85% x 90#
1 x 85-90% x 95#
1 x 85-90% x 95#

B. Metcon

PWOD - Partners alternate to complete:

4 RFT
15 wall balls (9/7 kg)
10 toes to bar
5 burpee box jump over (24/20")

I partnered with Helen and on the first round, I went first with the wall balls, then she did TTB, then i did the burpee box jump overs. On the second round, we switched, and continued on until the end of 4 rounds. Mercifully, we finished within the time cap.


Our score: 6:43 (7 kg; knees to chest; 18")

Jul 26 WOD: Partner WOD

Well, I never thought I'd find older men attractive but I changed my mind when I saw all those fit masters athletes in the CrossFit Games. I watched a footage of a woman in her late 50s doing a clean and jerk with 135 lbs. Just. Wow. I hope I'll still be setting PRs when I'm in my 50s!

A. SWOD

Split jerk 5 x 2 (70%)

B. Metcon

PWOD

50 hand stand push ups
60 kettlebell swings (32/24)
70 toes to bar
80 wall balls (20/14)

We had to clean the bar off the ground for the split jerks so I didn't go too heavy.

I partnered with Helen and for the first time since I did Open workout 13.3, I used a 7 kg ball. It turns out that using a rubber ball instead of the big, soft ones makes a difference. Rhona and I had already practiced doing wall balls using those 7 kg balls so today's WOD didn't seem too daunting. I just had a hard time with the knees to elbow (since I was scaling).

My score: 75 (split jerk); 14:04 (16 kg/14 kg)

May 20 WOD: Max reps + Wendler

Strength: Shoulder press

75% x 5 = 5 x 50
85% x 3 = 3 x 55
95% x 1+ = 3 x 60

And deload week starts next week!


WOD

Another partner WOD (which I actually haven't done in a while).

3 RFT

1 minute max reps wall balls (20/14)
1 minute rest
1 minute max reps push ups
1 minute rest
1 minute max reps box jumps (24/18")
1 minute rest
1 minute max reps push press (75/55)
1 minute rest
1 minute max reps sit ups
1 minute rest

During the "rest," we were supposed to hold in the plank or bridge position, and the score is the partners' total number of reps.

I did the workout as Rx'd and my partner Noemi and I scored a total of 539. The wall balls got me again!

Apr 17 WOD: PWOD

It was one of those partner WOD days again at CFMNL.

12 minutes AMRAP

12 wall balls (20/14)
12 burpees

Partners do alternate rounds, so one person does 1 round while the other rests. Then the other partner works while the other one rests. I got paired with Rae, who's really good with burpees. She credited that to all the burpees they'd had to do at bootcamp. Blechhh! Anyway, I used a 14 lb ball and together, Rae and I did 8 rounds and 10 wall balls.

In other news, the CFMNL Open Finals is going to be held this Saturday at the Army Soccer Field in Taguig. Anton and Jerwin from the midday/lunch crew qualified to compete in the Men's Medium Rx category so some of us are planning to go and cheer. Another friend who qualified is a co-parent who owns a garage gym. It's gonna be wild! Fun and wild!

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 14 WOD: Valentine's shmalentines

Who needs Valentine's Day when you have CrossFit to make your heart beat faster and make you feel amazingly alive? Although I can't say that CrossFit will never break your heart or make you cry, you know it will never leave you for as long as you're able and willing to work out.

Pre-WOD, we worked on the dead lift. We were given 15 minutes to work up to our 3RM. I was able to do 165 lbs.

Anyway. We did a partner WOD today, which was 10 RFT:

- 5 dead lifts (225/155)
- 200m run
- 15 hand release push ups

For those who weren't going Rx, the scale is 70% of our 3RM, so I did 120 lbs. I partnered with George but we didn't share a bar. There was some confusion about the mechanics of the PWOD at the beginning. I think it's supposed to work like this: Round 1 - Partner 1 does dead lifts and when he's done Partner 2 runs 200m, then Partner 1 does the HRPUs. Round 2 - Partner 2 does dead lifts, then Partner 1 runs, then Partner 2 does the push ups, and so on until both of you complete 10 rounds together. Anyway, there were so many questions and clarifications that we just did what we could in 20 minutes (that was the time cap).

My score: 7 rounds + 200m run

And this was our reward for showing up:

That's right. The way to a woman's heart is CrossFit and flowers. Okay, and maybe also chocolate (but it has to be 72% cacao).

Aug 17 WOD: PWOD + Wendler Day 8

Strength: Back squats

My Wendler partner was absent today but I pushed through with the BS. Third week and I'm feeling good!

That's right
(I got this from pinterest but
I don't know the original source)

Warm up: 3 x 50; 3 x 60; 3 x 70

75% x 5 = 5 x 80
85% x 3 = 3 x 90
95% x 1+ = 3 x 105

Assistance: 5 x 30 kettlebell swings (which was the WOD)

Whew. Back squats are scary. I had to double check the plates on my bar to see if I computed the weights correctly because they felt hecka heavy (my math gets messed up whenever I do CrossFit). On the last set, I thought I was going to have to bail because I had such a hard time coming up on the 3rd rep. But, well, I made it!


WOD

It was super simple. We were to pick a partner, and we had 10 minutes to do:

- 1 min on and 1 min off 30 kettlebell swings

Basically, each partner was to do 5 rounds, 1 min each round. If one of the partners isn't able to complete 30 KBS, there's a penalty of 20 hand-release burpees for each incomplete set.

Tin was my partner today, and we both used a 16 kg kettlebell. Although I was able to get 2 complete sets, she was able to do only 1 so between the two of us we had to do 80 hand-release burpees in 5 mins (40 each). Thankfully, we made it in time.

Our score: 1. :(

On the paleo front, I'm planning to make paleofied chocolate truffles, sweetened condensed coconut milk, and Vietnamese iced tea this weekend... if I'm able to buy all the ingredients. So, wish me luck!

Jun 6 WOD: Partner Angie + Throwdown fever!

I'd been dreading the workout ever since I heard from Tricia and Tere that we were doing Angie today (another benchmark girl). We had to do the following for time:

- 100 pull ups

- 100 hand release push ups

- 100 sit ups

- 100 squats

Turns out that it wasn't so bad because they made it a partner WOD. I was paired with Tere, and only one partner at a time could do the exercise.

My weaknesses are push ups and sit ups so I made sure I did good on the pull ups (using the green band, of course). Our strategy was we did as many as we could, and when we felt like we couldn't do any more the other one would take over. I don't think it worked as well as we hoped it would because of the 3 teams, we finished last. Our time: 11:14.

When we were done, it was the throwdown athletes' turn to workout. First pair up was Jobett and Joanna (who did really well), and after them came Gerard and Hansel, then Ann and Yoshi.

A lot of girls came out to show support for Gerard, who was dying of nervousness from the immense pressure of having to do pull ups with no band. In the end, he was able to do 3 and Hansel did the rest.
Gerard went from using the beginners' black band to using none -- how amazing is that?!

All smiles as we wait for the show (photo grabbed from Tin F.)

We were fairly confident that Ann and Yoshi would do great, and of course, they did. While they were at it, all of us were going wild cheering them on. They absolutely crushed Angie to bits. It was like watching an exciting game up close. This is, after all, the sport of fitness.