June 13 WOD: Friday the 13th partner WOD

A. SWOD

Strict press

Set 1 - 5 x 50%
Set 2 - 5 x 60%
Set 3 - 5 x 70%
Sets 4, 5, 6 - 3 x 85-90%
Set 7 - 10 x 55-65%

B. Metcon

Partner WOD
4 RFT:

10 thrusters (95/65#)
5 burpees
10 hang power snatch (95/65#)
5 burpees
10 front squats (95/65#)
5 burpees
10 shoulder to overhead (95/65#)
5 burpees

Partners alternate rounds to complete a total of 8 rounds.

I partnered with Tere for both the SWOD and the metcon. My wrist is still healing (or injured?) so I went light in the strength WOD and we only used 40# in the metcon. Tere was able to complete 3 rounds while I made it to 2 rounds and 7 thrusters.


Our score: 55# (heaviest strict press); 2 + 7 thrusters (40#)

February 13 WOD: Snatchees

Snatchee (n.) - the combination of a snatch and a burpee

A. SWOD

5 sets of the following:

2 strict press + Max reps push press

Rest 15 seconds, then

45 seconds max reps push ups

Rest 2 minutes

B. Metcon

EMOM x 10 minutes

7 ground to overhead
3 burpees

I felt like my shoulders and triceps had bulged after the SWOD. Guess that's how people came up with "swole". Ugh. Anyway, Coach Jordan recommended that we go light on the ground to overhead so we won't rest too much, and we dutifully followed his advice. We had the choice of doing either a clean and jerk or a snatch. Most of us chose the latter because it is just more efficient.


My score: 57 (push press); 87 (push ups); 2,520 (8 rounds at 45#)

February 10 WOD: Team WOD

There was no strength or skill work today, just the metcon workout.

Team WOD (teams of 3)

4 x 5 minute AMRAP

3 box jump overs (24/20")
6 push press (95/65#)
9 kettlebell swings (24/16 kg)
Rest 2 minutes between quarters

A team member does one whole round and the next team member does the next round, and so on. After 5 minutes, there's a 2 minute rest, and then the next 5 minute AMRAP begins. I teamed with Rhona and Mau, and Coach Jordan said that we should aim to do 9 rounds during each set. Apparently, about 2 teams were able to do it. Unfortunately, we weren't one of them.


Our score: 26 + 8 KBS (18"; 55#; 16 kg)

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 17 WOD: What-to-bar pull ups?

A. SWOD

In 10 minutes, work up to a heavy complex of:
Snatch + Overhead squat

B. Metcon

AMRAP 20 minutes

100m sprint
2 belly to bar pull ups
4 push press (115/75#)
8 burpees over bar
4 push press (115/75#)
4 ring dips
Rest 1 minute

For the SWOD, on my last attempt I was able to power snatch 70# but I failed at the OHS. Oh, and if you didn't know, the gold standard in pull ups nowadays is the "belly to bar" pull up. I used a blue band for the pull ups, but even then I could only do chest to bar pull ups. Sheesh. Next thing you know they'll be asking us to do groin to bar pull ups.


My score: 65# (snatch complex); 5 rounds (blue band, 55#, parallette dips)

January 13 WOD: Overheads

A. SWOD

10 minutes to find 1RM shoulder press, then

10 minutes to find 1RM push press

B. Metcon

400m run
25 shoulder to overhead (95/65#)

Rest 3 minutes

400m run
25 shoulder to overhead (95/65#)

So it's true that your 1RM may differ from day to day. My 1RM strict press today was off my PR. Oh well. Some days you win, some days you don't.


My score: 65# (strict press); 90# (push press); 11:20 (55#)

Nov 15: DNF for lunch

A. BBG

6 sets of the following clean complex:

High hang clean + push press + push/split jerk
Rest 2 minutes after each set

B. Metcon

For time (10 minute cap)

100 double unders
75 kettlebell swings (24/16 kg)
50 push press (75/55#)

I started off with 75# for the complex and stopped at 95# during my fourth set. I was able to do it but I failed in the push press in the fifth AND sixth sets. Weak!

On the bright side, miracle of miracles, my double unders showed up today! I finished the 100 DUs in under 5 minutes but it took me a lot of time to finish the KBS. I also rested a lot while doing the push press.


My score: 95# (clean complex); 196 reps Rx

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

Oct 8 WOD: Push, pull, and under

A. SWOD

Push press
1 x 3 x 65#
1 x 2 x 70#
1 x 2 x 75#
1 x 1 x 80#
1 x 1 x 90#
1 x 1 x 95#

B. Metcon

3 RFT
10 dead lifts (235/185#)
15 ring dips
30 double unders

I'm sooo glad my DUs we okay today. I didn't trip as often as I did the last time we had a DU WOD.


My score: 95# (push press); 8:12 (135#/box dips)

Aug 15 WOD: Dead lift couplet

A. SWOD

Combination of strict press and push press in one set

3 x 5 strict, strict, strict, push, push

B. Metcon

8 minutes AMRAP

3 dead lifts (60% of 1RM)
100m sprint

For the SWOD I did the first set using 55 lbs then did the last 2 sets using 65 lbs.

My score: 65 (press); 7 + 3 dead lifts (125 lbs)

Jul 30 WOD: Chipper sandwich

Why am I seeing more and more of these chippers?!

For time (30 minute cap):

Buy in: 50 double unders

50 front squats (Rx: 95/65; Elite: 115/85)
40 push press (Rx: 95/65; Elite: 115/85)
30 back squat (Rx: 95/65; Elite: 115/85)
20 strict press (Rx: 95/65; Elite: 115/85)
10 thrusters (Rx: 95/65; Elite: 115/85)

Cash out: 50 double unders

I think the buy in and cash out of DUs are the coaches' way of telling us to practice them consistently. Something that I know I must but don't do. Which makes me all the more nervous about the throwdown.

I'm teamed up with Ian and Jerwin, who I might mention are total beasts. Like they could go Big Rx if they wanted to. And I don't like the pressure that being teamed with really strong guys puts on the lone girl member of each team! I get anxiety attacks every time I see a facebook post or a tweet by CFMNL about the throwdown.

Gulp!!!
(Image credit: @CFMNL on twitter)

Anyway. My score for the WOD: 23.21 (55 lbs)

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 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")

May 28 WOD: Sprints + Wendler

WOD

We did two 4 minute AMRAPs today.

4 minutes AMRAP

10 push press (95/65)
10 pull ups

Rest 4 minutes, then:

4 minutes AMRAP

10 kettlebell swings 24/16
10 hand release push ups

I got to try the 35 lb women's bar which I think is on loan from CF Kapitolyo and I used 55 lbs for the push press. I love the bar. It's thinner than the 45 lb men's bar so it's easier to handle. And again in lieu of pull ups, I did ring rows. For the second AMRAP, I did it as Rx'd.

As an aside, when I first started using the 16 kg kettlebell, I could only swing it up to eye level and now I can swing it overhead. Next target: the 24 kg kettlebell.

My score: 2 rounds + 8 ring rows; 4 rounds + 8 KBS


Strength: Dead lift

40% x 5 = 5 x 70
50% x 5 = 5 x 90
60% x 5+ = 10 x 105

Since it was a slow day at the box, I decided to start getting deload week done after the WOD.

Oh, and guess which celebrity attended the 10 am class again? Clue: his name starts with a D. It seems he liked CrossFit so much that he signed up right after his trial and scheduled his Foundations class. He even bought SFH. Welcome to the cult, boy.

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!

May 9 WOD: Bar complex

I didn't have work last Thursday and was able to attend the 12:30 pm class. The workout was:

10 mins AMRAP

Dead lift + hang power clean + front squat + push press (115/75)

Then do 5 burpees for every time you readjust your grip while the bar is on the floor or for every time you let the bar rest on the floor.

Note: You can readjust your grip in the hang position.

I used 65 lbs for the complex and did around 4 or 5 sets of burpees. Rhona said I should still be able to get a score of about 20 even with the breaks but I didn't want to rush through the sets (or is that my excuse for getting a low score?). I focused on getting my form right, especially when locking out the elbows during the push press.

On the bright side, doing the burpees, I finally figured out how to jump my feet back before my hands touch the floor. It did feel more efficient.

My score: 16

May 6 WOD: AMRAP-crazy

Today's workout was 4 rounds of:

2 minutes AMRAP

10 box jumps (24/18")
10 push press (115/75)

Rest 2 minutes

How it works is, you do as many rounds of 10 box jumps and 10 push press as you can in 2 minutes, then you rest for 2 minutes. At the start of the second round, you continue counting where you left off. At the end of the 4 AMRAPs, you count how many rounds you did in total.

I used an 18" box and 55 lbs for the push press. I realized that I could push hard if I knew that there was a rest period waiting in the horizon.

My score: 7 rounds + 2 push press

I AMRAP, yo.
(source)

Mar 14 WOD: Open 13.2

I woke up this morning just in time to watch the live announcement of the Open workout 13.2 on the CrossFit Games website.

Grabbed from the CrossFit Games site

On paper, it looks deceivingly simple. But you know these are the ones you should be wary of. I watched the head-to-head throwdown between Annie and Lindsey Valenzuela and it was fascinating. They both started out hard and fast, and while Annie was able to sustain her pace, Lindsey started slowing down a bit until she was a round behind Annie. The latter scored 361 (12 rounds + 1 shoulder to overhead) while Lindsey scored 335 (11 rounds + 5 shoulder to overhead). Which means they did each round in less than a minute. That is insane.

For the CFMNL Open, this was the scale that they gave:

Grabbed from CFMNL

I'm registered under the female medium Rx category so I used 55 lbs for the shoulder to overhead (push press) and dead lift, and got a 20" box for the box jumps.

My score: 201 (6 rounds + 6 box jumps)

Mar 4 WOD: Snatch + Wendler

Strength: Dead lift

Deload week!

40% x 5 = 5 x 70
50% x 5 = 5 x 85
60% x 5+ = 15 x 100

Assistance 1: Kettlebell swings

5 x 10 x 16 kg

Assistance 2: Weighted walking lunges

6 x 10 x 15 lbs

I think the assistance work is truly helping, at least in terms of making me more conscious about my form.


WOD

For the first 15 minutes of the workout, we worked on the power snatch and the full snatch. One set is 1 power snatch + 1 full snatch (touch and go), with emphasis on technique. I've finally managed to move up from 45 to 50 lbs with the full snatch.

The metcon was OTM x 10:

Odd minutes - 5 push press
Even minutes - max reps chest to bar pull ups

I used the same 50 lb bar for the push press and did ring rows instead of CTB. I think we were supposed to keep count of the total number of pull ups we were able to do but I didn't do it. By my estimate, though, I probably did around 75.

Mar 1 WOD: 5RM Push press + Wendler

It's already March?! I guess it shouldn't be too hard to believe, since the weather is getting hotter and hotter by the day. Looking out my grimy office window, I can see that the sky is a cloudless blue. This would have been the perfect beach day and it makes me wish I were in Davao. But enough daydreaming.


Strength: Shoulder press

75% x 5 = 5 x 45
85% x 3 = 3 x 50
95% x 1+ = 4 x 60

Sadly, I wasn't able to do assistance work after the WOD because the bootcamp class was full and there wasn't any space left on the floor that I could use. I was surprised to see that many people -- around 15 or so!


WOD

The first 15 minutes, we worked on our 5RM push press. I worked my way up to 75 lbs. I was able to do 3 reps at 80 but I couldn't rack the bar from the overhead position and it would fall on the floor.

After that, we did the metcon, which was 7 minutes AMRAP:

- 10 toes to bar
- 15 ring push ups
- 20 box jumps (24/18")

Since I wasn't doing the T2B Rx'd, I did knees to elbows on the rings. I also did the ring push ups on my knees (those were darn hard!), and I did the box jumps as Rx'd.

After a few minutes of resting, we did the cash out 800m run. It was for time and according to the board, we were to give it our max effort. Riiighhtttt. My goal was simply to not stop, and I did it! I was even able to sprint the last 50 meters. Now I know it's not impossible to run continuously! Haha!

My score: 75# (push press) / 2 + 9 box jumps (metcon) / 4:50 (cash out)