Jun 5 WOD: The Chief

On my third meeting with The Chief today, I finally had the guts to do it as prescribed. The last time I did it was in December last year, and I used 75#.

The Chief

5 cycles of:

3 power cleans (135/95#)
6 push ups
9 squats
Rest 1 minute

I tried to do touch-and-go with the cleans as much as I could -- it really makes a difference in terms of efficiency.


My score: 16 + 3 squats (Rx)

April 24 WOD: Chelsea

Chelsea is one of the mean girls.

EMOM x 30 minutes

5 pull ups

10 push ups

15 squats

I did the first three rounds as prescribed, but after that I scaled my pull ups down to ring rows.

My score: 19

April 22 WOD: Rope climbs

A. Skill

Rope climbs

B. Metcon

4-6 sets of:

3 power cleans (185/135#)
6 ring dips
9 box jumps (24/20")
12 hand release push ups
Rest 2 minutes

I need to work on my rope climbing skillz.


My score: 6 rounds, 17:13 (75#, parallette dips, 20")

March 20 WOD: Double EMOM

A. BBG

EMOM x 12 minutes: Choice of clean and jerk or thruster

2 reps of chosen barbell movement

Rest exactly 5 minutes, then

B. Metcon

EMOM x 12 minutes

20 double unders
Max reps push ups

I chose to do C&J for the first part of the WOD (I mean, who would choose thrusters, right?). During the metcon I skipped maybe 2 rounds because I couldn't complete the 20 DUs in time.


My score: 2040 (C&J); 68 push ups

March 17 WOD: Cleans

I've been telling some people at the box how burned out I've been feeling lately. I haven't felt that thrill I usually get just before walking through that red door of the box. The bar feels heavy, my body feels slow.... Since I started CF in late 2011 I've never taken a purposeful break longer than 5 or 6 days and when I go on vacation in a couple of weeks I think I'll probably do just that.

A. BBG

5 sets of:

Heavy power clean 1-1-1
Rest 20 seconds
5 tall box jumps

B. Metcon

5 sets of the following every 3 minutes:

6 power clean (75-80% of heavy power clean)
12 hand release push up
300m run

I didn't run 300m the whole 5 sets because after a couple of sets I couldn't complete one set anymore in under 3 minutes. So Coach Jordan allowed me to run only 200m -- and I still DNFed.


My score: 105# (power clean); 24" (tall box jump); 4+12 HRPU (85#)

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 4 WOD: BS and Mini Cindy

A. SWOD

Back squats

Set 1: 6 x 60% x 75#
Set 2: 4 x 70% x 85#
Set 3: 2 x 80% x 100#
Set 4: Max reps x 85% x 105#

Rest 3 minutes in between sets.

B. Metcon

Mini Cindy

8 minutes AMRAP:
5 pull ups
10 push ups
15 squats

You know that brief period of amnesia when your mind is a total blank and you can't remember what the WOD was the day before and why you feel sore? I don't know if it's an age thing or I'm just really forgetful. Sometimes I can't tell anymore which movement made whichever part of my body sore. Or maybe it's just a CrossFit thing.

I feel like my pull ups are finally coming together. But I need to remind myself to keep my feet together the whole time when I'm hanging on to the bar, even when kipping (maybe especially when kipping).


My score: 105# (8 reps back squat); 5 + 8 push ups Rx

January 24 WOD: Meet Marguerita

So CrossFit has a new girl on the block, Marguerita. Apparently, the WOD was conceived only recently, like earlier this month.

Marguerita

50 reps for time of the following body weight complex:
Burpee - Push up - Jumping jack - Sit up - Hand stand

This is one WOD where it's good to have a counter. I lost count more than a few times because my brain was getting knocked around from all the up and down movements. And one important thing I realized - I must work on my hand stand!


My score: 23:56 (hand stand kicks)

January 21 WOD: Back squats and a quickie

A. Strength

Back squats

Set 1: 6 x 45-55%
Set 2: 4 x +10%
Set 3: 2 x +10%
Set 4: Max reps x -5% of Set 3

B. Metcon

AMRAP 2 minutes

6 thrusters (115/75#)
6 box jump overs (24/20")
6 hand release push ups

Rest 4 minutes, then repeat.

The strength part of the WOD was exactly the same as last Tuesday's, except that we were supposed to go heavier.

My score: 12 reps (90#); 2 rounds + 3 thrusters; 2 rounds (55#; 18")

January 2 WOD: Tabata Something Else

I'm glad today's workout wasn't as punishing as usual. The duration and intensity was just right for people like me who had been eating and being fat the past two weeks.

Tabata Something Else (20 seconds on, 10 seconds off for 8 minutes)

Pull ups
Push ups
Sit ups
Squats

We'd already done this last year and I did ring rows instead of pull ups. Well this time I did semi-real pull ups (semi-real because some of my reps were semi-reps). And now I feel like dozing off.


My score: 255

Dec 10 WOD: Jerk balance

A. Skill

3 x 3 jerk balance

B. Metcon

3 RFT
10 dead lifts (245/165#)
15 clapping push ups
20 pull ups
25 double unders

The 12:30 pm class was overflowing so Coach Jordan had to do 2 heats. I scaled down again today. I've had no drive lately. Maybe (I hope) it's just a case of holiday-related laziness.


My score: 70# (jerk balance); 14:10 (125#; kneeling clapping push ups; ring rows)

Dec 6 WOD: Second dance with The Chief

Well hello there, The Chief. We meet again.

We did this workout in January so I knew it was going to be awful.

The Chief

5 cycles of:

3 minutes AMRAP
3 power cleans (135/95#)
6 push ups
9 squats
Rest 1 minute

I remember that the goal was to be able to do at least 20 rounds. I was thinking about doing the WOD as prescribed but Charles recommended scaling down. He said it would be a shame if you do go Rx and complete only 15 rounds.

My score: 20 + 3 power cleans (75#)

Nov 25 WOD: Cindy's mistress

As a way of celebrating CFMNL's third year of spreading the CrossFit love in the Philippines, we did a throwback WOD that first appeared in September 2011.

60 burpee to squat clean (95/65)
Every 2 minutes do 5 pull ups, 10 push ups, 15 squats (1 round of Cindy)

I did pull ups the first 3 or 4 rounds but had to scale down to ring rows when my pull ups started looking pathetic. I also used only 55# for the squat cleans. I know... sandbaggerrrr. And I still DNFed! Who scales and still DNFs? Me, that's who.


My score: 43 (55#)

Nov 22 WOD: Cleans

A. BBG

6 sets of clean complex:
High hang clean + power clean + push or split jerk (80%)

B. Metcon

6 minutes AMRAP
10 pull ups
10 ring dips

What is up with the corny metcons? Of course I didn't do the metcon as prescribed. Like yesterday, Coach Jordan said that he didn't want us to rest during the 6 minutes since it was so short. So he told me to scale. I did ring rows instead of pull ups and push ups instead of ring dips.


My score: 90# (clean complex); 6 + 10 ring rows

Nov 12 WOD: Meh

First workout after the obstacle race last Sunday.

A. Skill

Take 12 minutes to work on a specific gymnastic skill (I chose pull ups)

B. Metcon

15 minutes AMRAP
9 dead lifts (155/105#)
12 hand release push ups
15 box jumps (24/20")

I rested way too much during the metcon but I did it as prescribed.


My score: 6 + 3 HRPU (Rx)

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

Oct 18 WOD: Heavy deads

Today's workout was more of a SWOD.

For load and reps completed:

15 dead lifts (70%)
Rest 20 seconds
Max reps ring push ups
Rest 3 minutes
10 dead lifts (80%)
Rest 20 seconds
Max reps ring push ups
Rest 3 minutes
5 dead lifts (90%)
Rest 20 seconds
Max reps ring push ups

Cashout:

Sally Up, Sally Down V-ups

For the first set of DLs I used 135#; for the second set I used 155#; for the last set I used 175#. I was pathetic at the ring push ups. I was able to do only one, so Coach Matt said it would be better to do parallette push ups instead -- which was still hard.


My score: 175# (dead lift); 13 (parallette push ups).

Oct 3 WOD: Power clean triplet

With all the front squats we've been doing lately, my form better get better!

A. SWOD

Front squats (20 minutes)
8 x 2

B. Metcon

3 RFT (10 minute cap)
10 power clean (135/95#)
20 hand release push ups
30 double unders

I'm almost positive I would've finished if not for those darn DUs!


My score: 105# (front squats); 2 + 20 HRPU (80#)


In other news, I want to try taking on Rich Froning's Bring Sally Up challenge. The prescribed weight for men is 135# while it's 95# for women. Here's what it looks like:

Aug 23 WOD: Triple WOD

WOD 1 (10 minutes)

EMOM x 10

2 split jerks (60% - 70%) - focus on technique

WOD 2 (15 minutes)

Find 3RM front squat

WOD 3 (5 minutes)

Mini Cindy

5 pull ups
10 push ups
15 squats

Tere, Lala, and I shared a rack for the split jerks and the front squats. Also, I did unassisted pull ups for mini-Cindy!


My score: 75 (split jerks); 105 (3RM front squat); 3 + 6 push ups (mini-Cindy)

Aug 14 WOD: Of kipping pull ups and clapping push ups

I don't usually work out on Wednesdays because those are my rest days, but I made an exception this week since I missed the WOD on Monday. Also, Helen was bringing food to celebrate her pull-up PR (she just recently unlocked the skill).

A. Gymnastics WOD

Kipping; kipping pull-ups (20 minutes)

B. Metcon

7 minutes AMRAP

5 clapping push ups
7 kipping pull-ups
9 air squats

I have yet to use the gymnastic grips that we ordered through Smacky. It feels weird. Maybe it will take some breaking in and a lot of getting used to. I practiced kipping and kipping pull-ups with taped hands. And good thing I taped them, too, because I almost tore another callus.

The clapping push ups were new. You push your torso up, clap in front of your chest, then bring your hands down quickly to avoid hitting your chest on the floor.

After the WOD, Rhona and I rested a while before doing sprints with Smacky. He wanted us to do 5 x 200m, with a minute rest in between sets. He also said we must run 200m in under a minute. We were able to do it, but after 3 rounds we were toast.

My score: 3 + 6 squats; 0:45/0:45/0:51 (sprints)