May 30 WOD: Olys and DUs

A. BBG

Snatch complex (15 minutes)

Power snatch + hang squat snatch + squat snatch

Clean complex (15 minutes)

Power clean + push jerk + split jerk

B. Metcon

100 DUs
Rest the same amount of time 100 DUs were completed
100 DUs

My squat snatch still needs a lot of work, especially when it comes to getting into the bottom position. I used the blocks when I did the clean complex so I didn't exactly do power cleans because the bar was already at my knees.

Oh, and my DUs were actually quite decent today! I finished the first hundred in 2:48 and the second one in about 4 minutes. Small victories.


My score: 50# (snatch complex); 95# (clean complex); 9:43

May 5 WOD: Push jerks and a mini-14.5

A. SWOD

4 sets of:

6 push jerks
Rest 2 minutes

B. Metcon

EMOM x 14 minutes

Odd: 5 thrusters (95/65#) + 5 lateral burpees over bar
Even: Rest

Thank goodness for built-in rest periods!


My score: 65# (push jerks); 7 sets (55#)

March 10 WOD: Dissecting D.T.

A. Skill/SWOD

3 sets of:

6-8 dead lifts
Rest 90 seconds
12-15 ring dips
Rest 90 seconds

B. Metcon

3 sets of:

2 minutes AMRAP:

12 dead lift (155/105#)
9 hang power clean (155/105#)
6 jerk (155/105#)
Rest 2 minutes

I kinda like having these rest periods built in because I can go all out and know that there is an end in sight. I scaled in the skill/SWOD and did parallette dips instead of doing ring dips.


My score: 145# (dead lifts); 3+2 HPC (75#)

March 4 WOD: Double AMRAP

A. Skill/SWOD

4 sets of:

2-3 Strict pull ups/chest to bar pull ups/ring rows

Rest 90 seconds

Front squat + jerk

B. Metcon

5 minutes AMRAP

10 pull ups

10 pistol squats (5 per leg) or goblet squats

Rest 5 minutes, then:

5 minutes AMRAP

10 toes to bar

20 double unders

I can't do strict pull ups yet so I did 3 weighted ring rows (10# plate on the chest). Now I know how it feels to be 10 lbs heavier. For the front squat + jerk combo, Coach Jordan emphasized that these must be done as 2 separate movements. For the metcon I chose to do pistol squats since I really need to work on them.

My score: 95# (front squat + jerk); 3 rounds; 2 rounds + 10 DUs

February 27 WOD: Open 11.3

One more day until Open workout 14.1 is announced!

A. BBG/Skill

EMOM x 12 minutes: Clean

Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+

B. Metcon

Open 11.3

5 minutes AMRAP
Squat clean (165/110#)
Shoulder to overhead (165/110#)

The squat clean is counted as 1 rep, and the jerk is counted as another rep.

My loads for the skills work: 65, 70, 75, 80, 85, 90, 95, 95, 100, 105, 105, 115#


My score: 115# (squat clean); 36 reps (75#)

February 3 WOD: Shoulder to overhead

A. BBG

In 15 minutes, work up to a heavy push jerk (no split jerks).

B. Metcon

For time (15 minute cap)

25 shoulder to overhead (115/75#)
10 toes to bar
20 S2O
8 TTB
15 S2O
6 TTB
10 S2O
4 TTB
5 S2O
2 TTB

Every time I come to the box, there's always someone already there working out alone, preparing for the Open and the Regional. When I first started CF, I thought that was what I wanted to do. Now I know it's not for me. If I had to go to the box during off hours to do 3 or 4 workouts to prepare for a competition, I will probably stop finding joy in the WOD. I know some of our athletes love it and live for it and are really passionate about it, but I'm just an ordinary girl who stumbled into CF wanting to get stronger. I'm passionate about CF, just not about CF competitions. I may do the occasional throwdown but I wouldn't turn it into a regular thing.

Just my Monday morning thoughts.


My score: 100# (push jerk); 11:23 (55#)

January 16 WOD: Clean complex and an EMOM WOD

A. BBG

5 sets of the following complex:
Halting clean dead lift + Hang clean + Power clean + Jerk

* What is a halting clean dead lift, you ask? According to the site, this is what you're supposed to do: Pull barbell from floor to just above the knees, pause 2 seconds, stand tall, then clean from the high hang position.

B. Metcon

EMOM x 10 minutes

Odd: 12-15 wall balls (9/7 kg)
Even: 6-10 chest to bar pull ups

I did a combination of 12 wall balls and 9 kipping pull ups.

And I'm leaving you now with this.

Dmitry Klokov's best lifts
(source)

Something to aspire for (???).


My score: 95# (clean complex)

Oct 22 WOD: Yet another bar complex

A. SWOD (15 minutes)

1 RM push press

B. Metcon (20 minute cap)

4 sets of:
9 dead lift
6 front squat
3 shoulder to overhead
Rest 3 minutes in between sets

I PRed my push press! The heaviest I'd done was 95# and today I was able to add 10#! Truthfully though, I would've stopped at 100# if Tere, Rhona, and Coach Jordan weren't egging me on. For the bar complex, we were not to regrip or let go of the bar at any time during a set. We could rest the bar in the hang position or in the clean position but we cannot drop it.


My score: 105# (push press); 65/70/75/85

Sep 27 WOD: Jerks all around

I have been away for much too long (even though it was only 2 days)!

A. BBG

10 minutes push jerk (no rack; every 2 minutes)
3-3-3-3-3 (My sets: 55-65-65-75-85#)

Then, 10 minutes split jerk (no rack; every 2 minutes)
3-3-3-3-3 (My sets: 85# across)

B. Metcon

AMRAP 10 minutes
7 push jerk or split jerk (135#/95#)
10 box jumps (24/20)

I think I've gotten the hang of box jumps. Like I know that when I'm tired it helps if I do big arm swings. Also I like to keep a certain rhythm when I can.


My score: 7 + 2 push jerks (65#/18")

Sep 3 WOD: Comeback WOD

I haven't worked out since Thursday last week because I got sick on Friday. Sick as in I-had-a-fever sick. And it's been such a long time since I've had a fever I've forgotten how utterly terrible it is to be sick. I was already well yesterday but I still didn't work out just to be sure I'm okay. Although I was still feeling very heavy and lazy this morning, I managed to get myself ready.

A. BBG

1. 10 minutes to find a heavy complex:
Power clean + hang power clean + jerk

2. EMOM x 5 minutes
1 complex at 80% of previously done heavy complex

B. Metcon (12 minute cap)

21-15-9
Hang power clean (135/95)
Box jumps (24/20)

My score: 90# (heavy complex); 6:52 (bar weight at 75#)

Jul 11 WOD: Open test

In our group, rumors of the next day's WOD spread like wild fire. It's not that we want to know so we could avoid doing it if we thought it was going to be hard, but it's more of wanting to be mentally prepared for what's going to happen. Right. As if it's ever possible to be mentally prepared for WODs. Anyway, yesterday Gigay told us that Coach Pau warned her to prepare for today's workout because "it's going to be a killer." And when Coach Pau says that, you better believe it.

So, this was what was waiting for us today...

For time (20 minute time cap):

50 wall balls (20/14)
50 double unders
40 box jumps (24/20)
40 toes to bar
30 burpees
30 chest to bar pull ups
20 power cleans
20 jerks
10 snatch
10 muscle ups

They said this is going to be used as a benchmark, and Charles even said that they're going to make us do this again later this year. Ewww. It has all the classic CrossFit movements in one WOD. I knew (was it that I knew, or did I simply decide?) that I wouldn't make it to the cleans so I didn't even bother setting up a bar.

My score: 13 CTB (6 kg for wall balls/20" for box jumps/blue band for CTB)

Jun 20 WOD: It's heavy jerks and burpee pull ups kind of day

My bruised collarbone is still sore. It hurts to do shoulder presses and cleans but I was still the first one at the box this morning.

A. SWOD

Strict press 5 x 5 (65 - 75% of 1RM)

B. Metcon

5 RFT

3 push jerks (205/115)
10 burpee pull ups

Trish and I shared a bar for the SWOD. We did the first set using 45 lbs, then eventually ended up with 60 lbs on the last set. For the metcon I used 75 lbs and did burpee jumping ring pull ups. I felt my form go out the window on the third set, but still I stuck to 75 lbs. I knew I could do it if I didn't rush myself, but I couldn't help but be conscious about my bruised collarbone every time I racked the bar. Mercifully, I finished within the prescribed time with seconds to spare.

My score: 60 (shoulder press); 9:57 (75)

Post-WOD, the girls and I did a bit of what we call "ninja training" with Coach Jordan. He had us do arm rows with a 16 kg kettlebell and another thing where we lie on a bench and, holding an 8 kg kettlebell above, we slowly extend our arms overhead and lower it.

In other news, I got myself a lacrosse ball for self-massaging.

I like that it's more portable than a roller, and that it can reach parts of your body that a roller cannot. Oh, and I love that I can give myself a foot massage just by rolling the soles of my foot on it.

Jun 14 WOD: Bar complex

Dead lifts, cleans, and jerks... that's what (CrossFit) girls are made of. Finally, a workout that I liked!

A. SWOD

Power clean EMOM 10 x 2 (85 - 90% of 1RM)

B. Metcon

3 RFT

5 dead lifts (155/95)
5 hang power cleans
5 front squats
5 jerks

The 10 am class was so full, we almost ran out of bars! Trish and I shared a bar for the SWOD. At first, we thought we'd stick to 85 lbs but we eventually added a bit more to make it 95 lbs. For the metcon, I only used 65 lbs - which I later realized was too light because I finished in under 5 minutes.

My score: 95 (power clean); 4:07 (metcon)

After the WOD, we started talking about the team throwdown happening in September. One team is composed of 2 boys and 1 girl, and according to Coach Pau the format of the throwdown will be similar to the one we had in June last year. Meaning, teams go against each other once a week then there will be a final throwdown at the end of the month. I'm thinking about joining but I don't know how I'll be able to handle the stressssss.

Feb 26 WOD: 2 DNFs and a whole lotta sweat

I'm beginning to believe that Wednesday workouts are the only respite we get from all the butt-whipping they serve us during the rest of the week. Wednesday WODs are usually light because that's when a lot of people come to do the trial.

Today, we had to do twin workouts.

First part for time (14 minute time cap):

- 800m run
- 40 hang power snatch (95/65)
- 30 toes to bar
- 20 shoulder to overhead

Rest 6 minutes

Second part for time (14 minute time cap):

- 800m run
- 40 shoulder to overhead
- 30 toes to bar
- 20 hang power snatch

I used 45 lbs for the lifts and did knees to elbows using the rings. I made it to 3 shoulder to overheads for the first part, and 3 hang power snatches for the second part. BUT -- and this is what made Rhona and I proud -- we didn't stop or walk during the 2 runs. It's the little victories that matter.

I had a dream last night that I'd scraped my shins on the bar and had gotten them infected. Ugh. I'm sure those bars house lots of bacteria, so I think I should start wearing long socks all the time now.

Feb 1 WOD: Bar complex + Wendler

Strength: Back squat

Warm up: 5 x 45; 5 x 65

65% x 5 = 5 x 75
75% x 5 = 5 x 90
85% x 5+ = 5 x 100

Back squats, I've kinda missed you.


WOD

OTM for as long as possible:

- 3 power cleans (135/95)
- 3 front squats
- 3 push jerks or split jerks

The rule was, we were to do each set unbroken (no re-gripping off the floor). And as it says on the board, you're done when you break a set. I used 55 lbs for the complex. On hindsight, I could've gone a tad heavier but I wanted to be able to do all 20 rounds.

My score: 20 rounds

Jan 22 WOD: 1RM Push jerk

After some months, we got to work on our push jerk again today. For the first part of the WOD, we had 15 minutes to get our 1RM push jerk. I shared a bar with Rach and was able to work my way up to 90 lbs -- a 5 lb PR! :) Rach set a PR too, with 100 lbs!

The metcon was 15 minutes AMRAP:
- 200m run
- 12 box jumps (24/18)
- 12 chest to bar pull ups

I used an 18" box for the box jumps and a blue band for the pull ups. My score: 4 rounds.

Before the WOD, I noticed this posted beside the board. I know a lot of girls are disappointed because of Rule #4 (Keep your shirts on!).

CFMNL house rules

Dec 28 WOD: Ascending ladder

For the first part of the workout, we had 8 minutes to do an ascending ladder of the following:

- Power clean (Rx: 105 lbs across)
- Front squat
- Jerk

I used 65 lbs and I discovered soon enough that it gets more and more difficult to do unbroken sets as the number of reps increase (no duh). I didn't want to put down the bar after the front squats, but just thinking about jerking them made me tired. And so my mind won again.

My score: 5 + 6 front squats.

After that, we did goat work again for the metcon. We were again given 20 minutes, and I chose to do 60 ring dips (band assisted) and 10 x 10 sec L-sits.

Dec 18 WOD: Jerk

First, we did skills work and we worked on the behind the neck jerk. We were given 20 minutes to do 5 sets of 1 rep each. Which meant we had to go heavy. Tin and I shared a bar, and we worked our way up from 45 lbs to 65 lbs (me) and 90 (Tin). I made a couple of attempts at 75 lbs but I kept thinking about how heavy it was and I kept seeing images of the bar hitting my head, so I wasn't even able to jerk it up. The body was willing but the mind was weak. I much prefer jerking from the front. Boo hoo me.

After that, cash out was pretty much the same as last Tuesday's. It was OTM x 16 minutes:

Odd minutes: Max reps pistol squats
Even minutes: 8 chest to bar pull ups

My score: 65 lbs (jerk); 100 pistol squats

Nov 27 WOD: Cleans Part 2

So we already did this workout about a month ago, and today the coaches wanted to do a "retest". As before, we were given 24 minutes to do 6 sets of the following complex:

- High hang squat clean
- Hang squat clean
- Squat clean
- Push press

- High hang squat clean
- Hang squat clean
- Squat clean
- Push jerk

- High hang squat clean
- Hang squat clean
- Squat clean
- Split jerk

That's one set. We were told to try to do the movements unbroken, but if we had to, we could reset only in between the overhead movement and the high hang squat clean. We were also told to try to increase the weight for each set.

As you can see, I increased the weight every 2 sets only. And I PRed! Because the last time we did this, I used 55 lbs on my last set and today I did 60. Progress in baby steps.

Oct 30 WOD: Cleans

My shift starts one hour later now, so I was able to catch the 12:30 pm class today -- hoo-to-the-ray! We did one of my favorite things: the cleans. We were given 24 minutes to do 6 sets of the following complex:

- High hang squat clean
- Hang squat clean
- Power squat clean
- Push press
- High hang squat clean
- Hang squat clean
- Power squat clean
- Push jerk
- High hang squat clean
- Hang squat clean
- Power squat clean
- Split jerk

We were not allowed to reset once we begin a set, and we were encouraged to add weight for every set.

What made it really challenging was not being allowed to put down the bar and reset once you get started on a set. We were also told to start getting used to the hook grip, which feels so strange and uncomfortable. My sets: 25, 45, 45, 50, 50, 55.