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#)

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 24 WOD: 4 x 7

We warmed up with some handstand holds and Coach Jordan had us practice shifting our weight from hand to hand, as if doing a handstand walk. He also had us practice strict mini-handstand push ups where we were to try to touch the top of our head on a stack of plates. I think I'm getting there.

Metcon

14 minutes AMRAP

7 HSPU
7 burpees
7 ring dips
7 pull ups

I did pike push ups and parallette dips.


My score: 5 + 4 pike push ups

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 3 WOD: Snatch couplet

A. SWOD

5 sets of:

Strict press 5-3-3-2-2
Rest 90 seconds
Snatch technique 1-1-1
Rest 90 seconds

B. Metcon

3 RFT

10 hang power snatch (115/75#)
15 ring dips

I did parallette dips instead of ring dips.


My score: 5:51 (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 3 WOD: "Games" Elizabeth

I woke up feeling achy all over but I succeeded in convincing myself to go to the box. We'd already done Elizabeth in the past, but today we did a slightly different version because we did power cleans instead of squat cleans.

A. Skill

4 sets of 1-1-1 power clean or squat clean
* Rest 10 seconds in between reps

B. Metcon

"Games" Elizabeth (15 minute time cap)

21-15-9
Power cleans (135/95)
Ring dips

Because I was "easing" back into CF, I used a light 75# for the metcon and did seated ring dips.


My score: 95# (power clean); 7:55 (75#)

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

Oct 31 WOD: Not-so-scary Halloween workout

Only four people showed up for the 11 am class and I'm guessing it's because most of the box peeps were hungover from the Halloween party the night before.

A. SWOD

5 x 4 to 6 reps snatch grip dead lift

* Use 80-95% of 1RM snatch; rest 3 minutes in between sets

B. Metcon

5 x 2 minutes AMRAP

5 hand stand push ups
5 toes to bar
5 ring dips
Rest 1 minute between sets

I scaled everything for the metcon. I did strict press (45#) instead of HSPU, knees to tricep instead of TTB, and seated ring dips instead of the real thing.


My score: 65# (snatch grip DL); 6 + 3 strict press

Oct 25 WOD: Back squat

A. SWOD

Back squat
1 x 5 x 95#
1 x 3 x 110#
1 x 1 x 135#
1 x 5 x 110#
1 x 3 x 135#

B. Metcon

Ring dips (100/70; 15 minute time cap)

It's been too long since I'd done back squats and at first the bar felt awkward on my back but I got my groove back after warming up. I failed the last rep of the last set! Argghhhh. And about the metcon, those scaled ring dips were hard! Coach Jordan set up the rings close to the floor and what we did looked like parallette dips but with the rings. My triceps died.


My score: 11:16

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)

Oct 1 WOD: Front squats and burpees

It's already October! Where did September go??

A. Skill

Ring dips
3 sets of max reps ring dips
90 second rest in between sets

B. Metcon

4 RFT (10 minute cap)
5 front squats (185/125#; clean from the ground)
10 pull ups
15 burpees or 50 double unders

The original WOD called for 200m sprints instead of burpees or DUs but it started raining as we were warming up so Coach Jordan tweaked it. I chose burpees because there was a bigger possibility of me actually doing 15 burpees faster than 50 DUs. I also chose to do ring rows instead of pull ups (still in observance of petiks season).


My score: 3 + 3 ring rows (90#)

Sep 19 WOD: Something new -- deck squats

A. SWOD

Front squat (15 minutes)
5 x 65% = 5 x 80#
5 x 75% = 5 x 95#
5 x 75% = 5 x 95#
5 x 80% = 5 x 100#

B. Metcon

AMRAP 12 minutes
5 ring dips
10 deck squats
15 sit ups

* Every 2 minutes starting at 0:00 do 20 double unders

A deck squat is like a candlestick roll but instead of using one leg to stand up you use both legs. I got a butt rash from this workout. Boo.

My score: 4 + 7 deck squats

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!

Apr 19 WOD: OTM Squat cleans

I'd forgotten to post last Friday's workout so here it is.

OTM x 16 minutes

Odd: 5 squat cleans (135/95)
Even: 6-8 ring dips

I used 65 lbs for the squat cleans and did band-assisted ring dips. I felt dizzy after the WOD and it turns out I wasn't the only one. It must be the heat. Even with the air conditioning, the inside of the box felt so stuffy and made it difficult to breathe. I made it through the 16 minutes though, thank goodness.

Jan 31 WOD: More cleaning

I think I'm prioritizing CrossFit too much. I make sure that my mornings are free because I don't want to run the risk of missing the WOD. How sick is that? Must. Get. A. Life.

I don't know what it is with the workouts this week, but most involve the clean. It's one of my favorite exercises but I always end up with slightly bruised shoulders. Today's WOD was 15 minutes AMRAP:

- 1 chest to bar pull up + 1 toes to bar
- 10 hang squat cleans (95/65)
- 1 chest to bar pull up + 1 toes to bar
- 10 ring dips

I used 55 lbs for the hang squat cleans and parallettes for the ring dips. For the CTB, I used the blue band. I'm so jealous that Amie can do no-band pull ups already!

My score: 4 rounds + 6 hang squat cleans

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 21 WOD: Squeaky clean

Great workout today! Of course, that wasn't what was going through my mind while I was actually doing it. The first part of the workout was 6 minutes AMRAP:

- 3 power cleans (Rx: 105 - same weight across)
- 3 hang squat cleans
- 3 squat cleans

I used a 65 lbs bar - almost didn't want to but I wanted to make my last workout before Christmas count. I also tried to apply something that I read (which I also learned from Coach Pau) about resting for a certain number of breaths then going at it again. I was able to do 5 rounds + 3 hang squat cleans.

For the metcon, I did:

- 60 paralette dips
- 10 x 12 second L-sits

As I was on my way out, I saw these girls double WOD-ing with Coach Matt. It's advance payment for all the food they'll be eating during the next few days! Heck, we'll all be doing AMRAP eating this season!

Ann, Matt, and Rach

A special Noche Buena WOD was announced yesterday. Those who wanna work out on the 24th are going to do a team WOD with the coaches and they'll be doing the Lumberjack 20. Sounds painful.

Nov 23 WOD: Elizabeth + Wendler

Strength: Back squats

I'm still on Week 3 of Cycle 3, and I'm looking forward to deload week.

Warm up: 3 x 45; 3 x 65; 3 x 85

75% x 5 = 5 x 95
85% x 3 = 3 x 105
95% x 1+ = 1 x 120

WOD

The first part of the workout was actually 2 x 1 of 80-95% of our 1RM back squat, but I'd asked permission to do my Wendler back squats.

For the metcon, we did the benchmark girl Elizabeth. It's (yet again) 21-15-9 of:

- Squat cleans (Rx: 95 lbs)
- Ring dips

I used 55 lbs for the cleans and did paralette dips instead of ring dips. My time: 8:40.

Nov 13 WOD: Clean and jerk

As last week, we worked on the clean and jerk for the first part of the WOD today. We were given 15 minutes to work up to our 70-80% 1RM, then we had to do 3 sets of 1 rep each using the same weight.

My 1RM for the C&J is 80 lbs, so I used 65 lbs today. Coach Pau said that when we use only 70-80% of our 1RM, it's important to focus on getting the technique down since the weight isn't too much.

For the metcon, we did:

2 rounds
- 6 power cleans (Rx: 105 lbs)
- 6 hand stand push ups

2 rounds
- 6 power cleans
- 12 ring dips

2 rounds
- 6 power cleans
- 24 hand release push ups

I used 55 lbs for the power cleans, did pike push ups on a box for the HSPUs, and used paralettes for the dips. My time: 8:13.