June 11 WOD: Tumilson

A new Hero WOD!

Tumilson

8 RFT (30 min cap)

200m run
11 burpee dead lift (135/95#)

The burpee dead lift sounds weird, but you simply do a burpee and instead of jumping up, you do a dead lift. Glad the weight wasn't very heavy. My wrist has been bothering me since last week's The Chief though, so I did the burpees carefully.


My score: 29:35 Rx

May 7 WOD: Plyo Wednesday

A. 4 square drills, Tabata style

2 sets of 8 different drills

B. Banded sprints x 10

C. Metcon

5 RFT (20 minute cap)

200m medicine ball run
15 wall balls (9/7 kg)
15 medicine ball burpees

I used a 5 kg ball for the metcon, and for the MB burpees, I did a burpee first before getting the ball and finishing with it overhead.


My score: 3 rounds + 150m run (5 kg)

March 26 WOD: Plyo + running

Summer has definitely arrived and the headache I got from running under the sun is solid proof.

A. Active dynamics (4 laps each)

1. High knees
2. Butt kicks
3. Deons
4. Skips
5. Back pedal
6. Carioca
7. Lunges
8. Burpee broad jumps
9. Forward hops
10. Double leg zigzag forward hops
11. Single leg zigzag forward hops

B. Strength/Skill

Split squats with kettlebells, 3 x 10 each leg

C. WOD

20 minutes running clock

400m run
Max reps jumping squats

At 4 minutes:
400m run
Max reps box jumps

At 8 minutes:
400m run
Max reps V-ups

At 12 minutes:
400m run
Max reps box jumps

At 16 minutes:
400m run
Max reps jumping squats

It took us about 45 minutes to finish all the active dynamics drills so we didn't get a chance to do the split squats and we went straight to the metcon.

In other news, the box is moving to a new location this Saturday and I feel a bit sad. I still remember the very first time I walked through the intimidating red doors of the box. Lots of things have happened, lots of changes have taken place since then. Like Samantha said in SATC, "A lot of shit went down in this place. Attention must be paid."

What may be the last time we get a picture here :(

My score: 38

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#)

March 12 WOD: Plyo day and team WOD

Every time I come to plyo day I tell myself, "You neeeeeddddd this." Coz you know, my metcons always suck.

A. Ladder drills

B. Station skills and drills

4 rounds (45 seconds on, 15 seconds off):
- Lateral hops over hurdles
- Quick feet on 12" box
- One leg balancing with eyes closed

C. Metcon

Team WOD (teams of 3)

15 minutes AMRAP
Person 1 - 200m run (pacer)
Person 2 - goblet jump squats (16/12 kg)
Person 3 - kettlebell swings (24/16 kg)

The score is the total number of reps of goblet jump squats and KBS. I got teamed with Helen and Rae and I got the lowest score among the three of us. I used the prescribed weights for the kettlebell movements so can I use that as an excuse? Sorry, girls!


Our score: 415 reps

February 6 WOD: Of jerks, lunges, and not DNF-ing

It is such a good day.

A. BBG

EMOM x 12 minutes

Clean and jerk x 1

Loads per minute (%): 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

B. Metcon

For time (18 minute cap):

400m run
20 front rack lunges (135/95#)
40 chest to bar pullups
20 front rack lunges
80 double unders

Even though the jerks didn't feel so good, I still loved doing the C&Js. My triceps are still sore from last Tuesday (because of the push ups? or the pull ups? I don't know anything anymore). But in other news, I actually finished the WOD! I thought that the pull ups would do me in but they weren't so bad today. I just kept chipping away at the reps. One at a time. Also, my DUs didn't abandon me today.


My score: 100# (clean and jerk); 17:03 (65#)

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#)

December 17 WOD: Bookend

I had no plans of working out today because I'd slept late last night helping my sister out with her baking and I had an errand to run this morning after my meeting with my son's teacher (yes, it's that PTC time of the year). But my schedule got messed up and I ended up having to work out. Just when I thought I could escape running for the third time in a row!

For time (20 minute cap if scaled, no cap if Rx):

800m run

Then 5 rounds:
5 burpee over bar
7 front squats (155/105#)
9 chest to bar pull ups

Then 800m run

Ideally, we should spend a total of only 8 minutes for the runs. That's an 8-minute mile. Um, I don't think so. I scaled the front squats because we couldn't use racks. Also, Coach Jordan allowed me to do ring rows instead of pull ups.


My score: 4 + 2 front squats (85#)

Nov 10: Karera Lakas Pilipinas - Commandant's Cup

You know how when you get a hangover you swear you're never going to drink again? I always say that at CrossFit, usually after a team event, but then when the next team event comes up I find myself inevitably drawn to joining. I said that after Brave Mudders last year, but then I found myself signing up for the CrossFit Open a few months later. After the Open, I joined the ION Manila Throwdown last September. I swore after that I wasn't going to cave in to peer pressure (or as my boxmates like to call it, "encouragement") and join another event or competition, yet there I was last Sunday morning getting ready at 4:30 am for the Karera Lakas Pilipinas 5K obstacle run.

There wasn't any team category in the race but the CFMNL coaches probably thought it would be a good idea to form teams of 5. I teamed with Coach Jordan, his girlfriend Marix, Maigirl, and Rhona. The race was in Cavite -- a good 1 1/2 hours from Manila -- and it started at 8 am. There was a hecka lot of uphill running at the beginning and I walked a lot. I was wearing an old pair of shoes and after a while the arch of my foot started aching a bit. Nothing unbearable though.

Race map

The obstacles were fun but the run was a killer.

Happy faces before the obstacles

Boulder maze

10 kg sandbag carry

CFMNL family enjoying a picnic lunch by the beach catered by Cafe Lupe

Oct 24 WOD: Running Jackie

A. BBG

8 x 2 snatch

* No touch and go; rest 10 seconds between reps. Rest 2 minutes after each set.
* Sets 1-4: Build up; sets 5-8: Work within 80-80% of 1RM

B. Metcon

Running Jackie
1000m run
50 thrusters (45/45#)
30 pull ups

I finished the thrusters with about 2 minutes remaining and I sooo very badly wanted to quit because of a sidestitch. I just wanted the time to expire and not be forced to do pull ups anymore. I did manage to get in 3 barely good pull ups before the 15 minutes were up. Cry, cry, cry.


My score: 70# (snatch); DNF - 3 pull ups, Rx

Oct 10 WOD: That heart attack feeling

A. BBG

5 x 3 hang clean (rest 2 minutes after each set)

B. Metcon

12 minutes AMRAP

15 kettlebell swings (24/16 kg)
10 wall balls (9/7 kg)
100m run

The KBS-wall ball-run combo was nasty. At one point towards the end, I felt like I couldn't get enough air in my lungs and I was bent over with my hands on my knees. I hadn't felt that in a while. It was one of those workouts that, as Gigay said, makes you feel so alive!


My score: 100# (hang clean); 4 + 15 KBS (Rx)

Aug 27 WOD: Leg WOD

A. Skill (10 minutes)

Sitting box jump for height

B. SWOD (10 minutes)

5 x 2 box squats (70-80%)

C. Metcon

Buy in: 200m sprint, then

At exactly 1 minute: 10 rounds tabata box jumps (over 70% of max box jump)

Cash out: 100 double unders (2 minute time cap)

The sitting box jump is when you sit on a box (12" box in my case) then you do a box jump from that position without pausing when you stand up. The box squat is like a regular back squat, but instead of bouncing from the bottom you sit on a box (12" again for me) and pause in that seated position then stand up.


My score: 32" (max box jump); 110 (box squats); 59 BJs (24" box); 30 DUs

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)

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)

Aug 13 WOD: Hang squat clean couplet

It was a rainy long weekend, which I spent reviewing my son for his first quarterly exams. I ate nothing but junk (think fluffy, glutenous pancakes and waffles, hot chocolate, and cookies) so it's no wonder I was feeling sluggish this morning. I wanted to workout yesterday but since classes were suspended due to the typhoon, I stayed home and reviewed my son some more. So, today is the start of my "eat clean, train mean" month.

A. SWOD

High bar back squat 3 x 5 (70%)

B. Metcon

21-15-9

Hang squat clean (135/95)
Burpees

I shared a bar with Rhona for the back squats. I felt like such a sissy because I kept complaining that the bar hurt the back of my neck. Coach Jordan let me wrap a towel around the bar to cushion the area. Can't help it if I have a bony neck!

As with any WOD with a 21-15-9 rep scheme, the metcon sucked. I used a 65 lb bar and divided my sets. And I may have rested too much. But can I just say how much I love the hook grip? I believe it saved my forearm from fatiguing too soon. I wonder when I'll feel confident enough to use Rx'd weights though.

After the WOD, Rhona and I practiced doing sprints, which apparently isn't as easy it looks. Coach Jordan taught us how to move our legs and we practiced doing that for 2 laps (400m).

My score: 105 (HBBS); 10:59 (65)

(Again, one of the many Ryan Gosling
CrossFit memes floating around on Pinterest)

Aug 8 WOD: Triple WOD

I don't have work today because the company had set today as a holiday. Yay! I still went to the 10 am class though. Can you believe I was at the box from 8:45 am to 3:30 am?! That's a darn good PR in hanging out.

A. SWOD

EMOM x 10

2 x two-stop high pull (55 - 65% of 1RM power clean)

B. Metcon (10 minute running clock)

1. 400m run (3 minutes)

2. 10 rounds alternating tabata (5 minutes)

Back squat (135/95)

Front squat (135/95)

Rest 1 minute

3. 200m run

The high pulls were somewhat new, but I get why they wanted us to do it. You're supposed to pull the bar slowly from the ground until just below your knee, pause for 2 seconds, pull it again just above your knee, pause for 2 seconds, then do a high pull from that position.

I was the only girl in the 10 am class so there was an extra push to run as fast as the boys -- or at least not lag very far behind. And I did it! Successsss.

For extra work, I did 10-20 double unders on the minute for 10 minutes. That's what Coach Pau prescribed when I told him that DUs are one of the things I need to work on.

My score: 75 (high pulls); 1:48; 47 (at 65 lbs); 1:00

Jul 29 WOD: Baby Nancy

The 2013 CrossFit Games is in the books and Rich Froning was crowned the fittest man on earth for the third time, while Sam Briggs earned the right to be called the fittest woman on earth. The weekend was a blur of seemingly impossible workouts. One of them involved what was called an iditarod, which the athletes harnessed themselves to and dragged across the field. I'm not sure how much it weighs but I seem to recall hearing the commentators say that it's around 250 lbs. It's almost unreal what these athletes are asked to do, but they still do it, and do it well!

Kaleena Ladeairous on the iditarod
(Photo credit: CrossFit Games)

A. Barbell gymnastics

Snatch complex EMOM x 10 (touch and go)

1 power snatch
2 snatch balance
1 squat snatch

B. Metcon: Baby Nancy

3 RFT (12 minute cap)

400m run
15 overhead squats (95/65)

I used only 45 lbs for the snatch complex. Your score for the complex is the total weight you carried for all the rounds you successfully completed. I failed one round. And I wasn't able to finish all 3 rounds of the metcon within the time cap. Another DNF.

My score: 405 (snatch complex); 2 + 400m run

Garret Fisher (aka Clark Kent) during the log carry portion
of the Burden Run event
(Photo credit: CrossFit Games)

Jul 20: Kapitolyo vs. Libis mini-throwdown

Coach Matt sent some of the Libis people a last-minute invite to come to the Kapitolyo box for a friendly mini-throwdown, supposedly to give the other box a feel of how a throwdown feels like. At first I thought it was going to be all fun and games, and then I started feeling the stress when we arrived early. The aircon was busted and since there aren't any windows at the box, at some point it became too hard to breathe (or was it just the stress?).

The WOD was a 3-person team relay (30 minute time cap):

Grace
30 clean and jerks (95/65 lbs)

Helen
3 rounds
400m run
21 kettlebell swings (16/12 kg)
12 pull ups

Karen
150 wall balls (7/5 kg)

I was teamed up with Macky and Albright and among the three of us, we decided that I'll do Grace, Macky will do Helen, and Albright will do Karen. Since the box was small, the teams were divided into two heats, and our team was part of the first heat. Just before we started, I realized that I was the only girl doing Grace! But I'll take Grace any time over Helen or Karen. Those are just eewww.

There was a running clock and I finished doing Grace in 3:40; Macky finished Helen in 18:04; and Albright finished Karen in 29:11.

Sadly, Libis lost. Three Kapitolyo teams won and only two Libis teams won. Cry. We just consoled ourselves at the box party in the evening.

Jul 16 WOD: Not Rx enough

Today is 1RM squat clean and jerk day. Wooo! Coz you know how much I love the C&J.

A. SWOD (20 minutes)

Squat clean and jerk 1RM

B. Metcon

12 minutes AMRAP

7 power clean and jerk (135/95)
14 front squat (135/95)
200m run

I was able to do 105 lbs for the squat clean and jerk. I attempted 110 and although I was able to clean it I failed at the jerk.

Coach Jordan wanted me to go Rx for the metcon and I agreed to try. I knew it was going to be challenging because it's one thing to use 95 lbs for strength WODs; it's another thing to use the same weight in a metcon. Anyway, I was able to get in about 4 or 5 reps when I asked Coach to let me use a lower weight. I felt that it would be reckless of me to continue doing that and let my form deteriorate just so I could say that I did the WOD as Rx'd.

My score: 105 (squat clean and jerk); 1 + 14 front squats (75)