June 23 WOD: Row and thrusters

A. Strength and Skill

4 sets of:

5 front squats (65-80%)
Rest 10 seconds
5 high box jumps (rest 5 seconds between reps)
Rest 3 minutes

B. Metcon (20 minute cap)

1000m row/run, then:

3 rounds:

15 thrusters (95/65#)
30 double unders

It was raining out so we all rowed for the metcon. Coach Jordan wanted us to be done with the row in 5 minutes since we were doing the WOD in 2 heats. I finished in 4+ minutes but it took a couple of minutes before I could stand properly again. Another DNF under my belt!


My score: 85#/26" (FS and BJ); 1+22 DUs (55#)

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#)

March 21 WOD: Open 14.4

I almost flaked again after watching the Open workout announcement.

Josh Bridges and Scott Panchik faced off for the fourth Open workout. You know, I never realized how cute (and hot) Josh Bridges was until I watched the video introducing him.

There were only two rowers left at the box, and we let the ones registered in the Open use them. For the non-competitors, Coach Jordan let us choose between an 800m run and 60 burpees. And of course I chose the run. Lesser of two evils. I finished the run in about 4 minutes but it took me forever to get those 50 TTBs, and when I'd finished them there was only about 1 1/2 minutes left, during which I was able to do 14 wall balls.


My score: 124 (7 kg MB)

Feb 19 WOD: Clean and jerk sandwich

Yes, I like making up names for the WODs. :)

Today's workout was for time (15 minute cap):

- 20 clean and jerks (135/95)
- 800m run
- 20 clean and jerks

You know that moment when you're warming up with the bar and the realization that it's not going to be an easy workout dawns on you? You go through the motions of loading the bar, do a few reps at your working weight, and wait for the rest of the class to get ready. There's a moment of slight panic and the idea of quitting even before you start fleetingly crosses your mind, but then the coach yells, "3, 2, 1, GO!" and you have no choice but to go through with it. That's why I always tell myself to not do the math (like it says in The Two Cardinal Rules of CrossFit), because once I start adding up all the reps for all the exercises I have to do, that wave of panic hits me.

Anyway, I used 65 lbs for the clean and jerks. My time: 13:51. For the cash out, I burned 26 calories during the 2 minute row.

Feb 8 WOD: Christine + Wendler

The site didn't post the WOD, just an obscure message that the workout will have something to do with dead lifts, then an invitation to "check in and find out". As it turns out, we're doing another benchmark girl, Christine. Yay. But before that -- Wendler.


Strength: Shoulder press

Warm up: 5 x 25

65% x 5 = 5 x 40
75% x 5 = 5 x 45
85% x 5+ = 6 x 50


WOD

Christine is 3 RFT:

- 500m row
- 12 dead lifts (body weight)
- 21 box jumps (24"/18")

I weigh 117 lbs, so thinking about doing the workout as prescribed didn't seem so far-fetched. I went with 115 lbs and partnered with Gerard for the row. Since there were 6 of us and only 3 rowers at the box, it was agreed that the boys would go first and the number of minutes we were idle would be deducted from our total time.

My time: 15:42

The workout was all legs, and I remember a particular moment during the last row I had my eyes closed, wishing it would all end. Ugh. Christine is brutal.

Jan 8 WOD: Back squats

Pre-WOD, I worked on getting my new 1RM shoulder press so I can get back on the Wendler saddle. I'm quite happy to say that I got a 10 lb increase so my 1RM is now 65 lbs.

For the first part of the WOD, we were given 15 minutes to do heavy singles of back squats. The first 5 minutes were for warming up, and for the last 10 minutes we were to work up to 95% of our 1RM. Tin and I shared a bar, and whereas I worked my way up to 115 lbs, she worked her way up to 135.

For the metcon, it was:

3 minutes max reps back squats (Rx: 3/4 of body weight)

1 minute rest

3 minutes calorie row

1 minute rest

3 minutes max reps burpees

I did the workout as Rx'd! Woot! My scores: 115 (back squat A); 85 (3/4 BW) - 23 back squats / 36 calories / 21 burpees. Looks like the rowers are finally getting some exercise!

Jan 2 WOD: Welcome back WOD

After 10 days of feasting on all things non-paleo, it was initially a struggle for me to drag my butt to the box this morning. But I had to. Just had to.

It was 4 rounds of:

- 45 seconds calorie row
- 15 seconds rest
- 45 seconds hand release push ups
- 15 seconds rest
- 45 seconds kettlebell swings (Rx: 16 kgs)
- 15 seconds rest
- 45 seconds wall balls (Rx: 14 lbs)

I didn't push too hard today, and good thing too, because at certain points during the WOD I felt all the cake, cookies, and sweet treats fighting to come out from my tummy. Blechhh.

I did "girl" push ups, used 16 kgs for the KBS, and 10 lbs for the wall balls. My score: 194.

Dec 4 WOD: Clean and jerk

We had 15 minutes to work up to our 3RM touch and go clean and jerk. When the coach says "touch and go", it means once you pick up the bar, you can't re-grip from the floor and you have to keep going until you're done with the set. I was able to work up to 85 lbs.

For the metcon, we had 12 minutes to do:

- 30 burpees

- 50 thrusters (Rx: 45)

- 500m row

Coach Pau was there beside me pushing me and constantly feeding me with instructions. It helped tons, and I know I would've gone easier on myself if he hadn't been there. That's one of the things I love about the CrossFit community (a.k.a. "cult" to others).

Anyway, I used only 40 lbs for the thrusters, because 50 thrusters are no joke (plus, I wussed out again). I finished in 9:44. Define wasak. I thought my legs were going to give in as I was trying to stand from the rower. And I lay on the floor for a good 5 minutes just trying to breathe.

Oct 19 WOD: 1RM Back squat + Wendler

WOD

Today's workout was simple: we had to find our 1RM back squat. Then, cash out was 1000m row.

So, I tried to break my 120 lbs 1RM and used 125 lbs. The first time I failed, I'd totally forgotten how to bail and I let the bar roll down my back. How dumb. The second time I tried, Coach Jordan helped me rebalance the bar while I was in the hole, and I was eventually able to come up. Which is why I don't consider that rep. And yes, my 1RM is still stuck at 115 lbs. Boo.

The good news is I PRed my 1000m row! The last time I did it, I finished in 5:08. Today, I finished in 4:41, with no stops! But my legs felt like logs after that.

(source)

Strength: Shoulder press

Today's the last day of the second cycle.

40% x 5 = 5 x 25
50% x 5 = 5 x 30
60% x 5+ = 10 x 35

My back squat sets on top

After that, I did some assistance work:

2 x 10 pull ups (blue band)
4 x 10 good mornings (35 lbs)

The recommended number of sets is 5 x 10, but I got lazy again. I suppose this laziness is the reason why I'm not improving.

Brave Mudders on Sunday and I'm so not ready!

May 21 WOD: Kettlebell swings again?!

I got a rip on my left hand from doing the kettlebell swings last Friday. I don't want to be a baby about it but it hurts so much! I couldn't shampoo my hair or put lotion properly because I avoid using that part of my hand. And I remember dreading the WOD because I was afraid of aggravating it. But I still went. When do I ever not go?

I got my hand taped (I'm hardcore like that, ha.) and warmed up. Today, we were given a time cap of 20 mins to do 6 rounds of:

- 40 Double unders or 200m run or 200m row
- 16 KBS (Rx: 16 kg)
- 16 Box jumps (Rx: 20")

I went for the row, used a 12 kg kettlebell, and an 18" box. Cray-cray! My time: 19:01.

After the workout, Tere and I promised ourselves that from then on, we will try to go Rx whenever possible. We could've done today's workout as Rx'd but we were just too chicken. As Jordan would say, it's okay to DNF as long as you're working to get stronger. And how else would we be able to do workouts as Rx'd if we don't do it? Duh. Gotta start somewhere.

May 11 WOD: TGIF back squats!

Today's WOD was simple:

- 4 mins AMRAP of back squats
- Rest 1 min
- 1000m row for time

My scores: 40 reps at 65# and 5:08 mins for the row. Ugh! Halfway through the row my thighs were burning. Burninggg!

As if that wasn't enough, Tere had this bright idea of joining the bootcamp class that was scheduled right after our 10 am class. It was a 3-person team WOD. We had to do:

- 100 burpees
- 200 sit ups
- 300 squats

Only 2 people are supposed to work at the same time, and when one of them gets tired, the third team member subs for her. This continues until the team completes the required number of reps. I hadn't done burpees for the longest time, so that was good. I teamed with Belen and Trisha, and we finished first with 13:25 (I think).

TGIF!!!

December 18 WOD

This is the first time for me to do a weekend WOD and I almost regretted it. Almost. Warm up included an 800m run, wall-facing squats, squat jumps, and push ups... which felt like a WOD in itself.

The WOD itself was 15 minutes AMRAP of:

- 100m row
- 10 front squats
- 10 lateral jumps
- 10 burpees

Initially, the row was supposed to be 200m, but I guess the coach thought it would take up too much time since there were only 3 machines vs. about 10 people. For the front squats I used the 35 lb bar again (maybe I need to upgrade to 45 lbs next time?). The hardest was the lateral jumps. It sounds so simple: jump over a parallette from side-to-side. But it's not so easy to do when your legs are already burning from the front squats.

Anyway, at the end of 15 minutes I was able to do 3 rounds.