April 16 WOD: Plyo Wednesday!

A. Warm up

Ladder drills

B. 4 Station skills/drills

4 sets of:

40 seconds on, 20 seconds off
a. Lateral high knees over hurdles
b. Quick feet on 12" box
c. Balance on 1 leg with eyes closed
d. Plank

C. Metcon

15 minutes AMRAP

16 walking lunges with kettlebell (1 step = 1 rep)
14 weighted sit ups with the same kettlebell
12 jumping goblet squats
* Every 2 minutes, 4 shuttle sprints


My score: 2 rounds + 14 walking lunges (8 kg KB)

April 14 WOD: Annie

A. Strength/Skill

3 sets:

8-12 Barbell Bulgarian split squat
Rest 30 seconds
1 minute handstand hold (unbroken or accumulated)
Rest 3 minutes

B. Metcon

Annie

50-40-30-20-10
Double unders
Sit ups

I used a 35 lb bar for the split squats. They were weird and a little bit hard for someone who's had zero workout for 2 weeks. I did the handstand holds unbroken, since I thought it would be a hassle to come down and then go back up again. As for the metcon, I have yet to do Annie in under 15 minutes.


My score: 20 DUs + 8 sit ups

March 13 WOD: Deck of Cards

Metcon

"Deck of Cards" (30 minute cap)

Hearts - Burpees
Diamonds - Kettlebell swings
Spades - Sit ups
Clubs - Squats
Face cards - 10 reps
Aces - 15 reps

You're supposed to go through the whole deck and you do the number of reps on the card that the coach draws. We finished in about 28 minutes.

I guess the WOD programmer didn't want people getting too tired from today's workout because we'll be doing 14.3 tomorrow.

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 20 WOD: Snatch complex and Annie

A. BBG

5 sets of the following complex:

Hang squat snatch + Squat snatch (80%)

B. Metcon

Annie (12 minutes cap)

50-40-30-20-10
Double unders
Sit ups

I've read somewhere that the squat snatch should be simply called the snatch. Because if the WOD doesn't say you're supposed to do a a power snatch, you should know you're supposed to do a full (or squat) snatch. So it's either a snatch or a power snatch. Same with the clean. Just a bit of trivia.

My DUs were miraculously okay today. I think it helped when I tried to keep in mind what Amie always tells me - feet together and flick the wrists down to avoid tripping. I DNFed but since I only had a few reps to go, I finished it anyway.

My score: 45# (snatch complex); 268 reps (made it to the 8th rep of the 20 sit ups)

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

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

Aug 21 WOD: Team WOD

The WOD we did today was different from what was posted on the site (supposedly "Bra-less" Annie). It was a team WOD, and we got to choose our teammates. Naturally, Rhona, Trish, and I teamed up.

Team WOD (30 minute time cap; teams of 3 with only one person working at a time)

150 burpees
200 kettlebell swings (24/16)
250 anchored situps
300 squats

We divided the work among us and decided to do 30 x 5 burpees, 20 x 10 KBS, 16 x 15 + 10 reps anchored situps, and 20 x 15 squats. We decided to use 16 kg for the KBS as prescribed.

It was hard! Especially since I've had no exercise since last Thursday.

Our score: 29+ minutes

Jul 9 WOD: Maximum effort

It was the squat cleans that made a comeback today. We couldn't help but speculate that these are the kinds of WODs we'll see at the throwdown.

A. SWOD

Squat clean 8 x 2 (75%+ of 1RM)

B. Metcon

5 rounds

30 seconds max effort burpees
30 seconds rest
30 seconds kettlebell swings (32/24 kg)
30 seconds rest
30 seconds sit ups
30 seconds rest

I was going to use 85 lbs for the squat cleans but then Coach Jordan saw me warming up, and he remarked that I'd be able to do 95 lbs so I took his advice. The thing about the squat clean is you need to be able to front squat the weight you're going to clean. Which is why I prefer the power clean.

For the metcon I used the 24 kg kettlebell for the first time. Good thing we were asked to do Russian swings (swing up to eye level) instead of overhead swings. I kept getting off balance the first few reps of the first set, but I finally found my groove in the succeeding sets. I also tried doing burpees the way Trish does it, which is to finish by touching the tips of the fingers behind the head instead of clapping. Maybe it was just my imagination but it felt more efficient.

My score: 95 lbs (squat clean); 194 total reps Rx

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 3 WOD: Tabata Something Else

Must be one of those benchmark weeks. No biggie. What's so bad about doing a benchmark workout everyday? Absolutely nothing!

Today, we did Tabata Something Else:

Pull ups
Push ups
Sit ups
Squats

Anything tabata is painful and today's WOD was no exception. I did ring rows instead of pull ups and did the others as prescribed. You'd think the ring rows would be easier than band-assisted pull ups, but no. The first set was okay but I started to really feel the burn on my shoulders after several more sets.

My score: 276

After the WOD, we celebrated Coach Jordan's CrossFit Level 1 certification with pancit, pichi-pichi, and chicken lollipops. We have an L1 ninja coach!

Apr 3 WOD: Max reps + Wendler

WOD

3 RFT:

1 minute max reps push ups
1 minute max reps kettlebell swings (24/16 kg)
1 minute max reps burpees
1 minute max reps sit ups
1 minute max reps box jumps (24/18")
1 minute rest

I used the Rx'd kettlebell weight and box height, but to be totally honest about my movements, they were not all performed as Rx'd (oopsie -- sorry, Coach!).

I didn't count the reps for each movement. Instead, I kept a continuous count of all my reps until the end of the round.

My score: 275


Strength: Shoulder press

70% x 3 = 3 x 45
80% x 3 = 3 x 50
90% x 3+ = 3 x 60 (broken into 1 rep sets)

Assistance: Good mornings

1 x 10 x 45
1 x 10 x 55
2 x 10 x 65
1 x 10 x 75


In other news... the last workout of the CF Open, 13.5 is going to be announced tomorrow! That would be at 8 am, Manila time. I can't wait to see what Dave Castro will make Froning and Khalipa do. He said it's going to be a "bloodbath" so whatever it is, it must be really baadddd.

Feb 27 WOD: Partner WOD + Wendler

Strength: Back squat

Warm up: 5 x 45; 5 x 65; 5 x 75

75% x 5 = 5 x 90
85% x 3 = 3 x 100
95% x 1+ = 4 x 110

Assistance 1: Overhead squats

2 x 10 x 35
3 x 10 x 45

Assistance 2: Weighted lunges

5 x 10 x 15 lb

Assistance 3: Sit ups

5 x 10

I need to work on staying upright when squatting because Coach Matt observed that I lean forward when I squat, even without weights.


PWOD

Today's workout was funnn. I normally avoid partner and team WODs because I don't want to be that person who slows down the others. Anyway, I still went and I got partnered with Kat.

We had to do the following for time (15 minute time cap):

- 100 burpees
- 75 kettlebell swings (24/16 kg)
- 50 box jumps (24/18")

Kat and I agreed that for the burpees we'd do 10 at a time. Then for the KBS she did something like 45 while I did 30, and for the box jumps we both did 25.

Our time: 10:10 (Rx)

Apparently, a little pressure will do you good sometimes.

Feb 22 WOD: Good sweat + Wendler

Strength: Shoulder press

3 x 70% = 3 x 40
3 x 80% = 3 x 50
3+ x 90% = 6 x 55

Assistance 1: Good mornings

1 x 10 x 35
1 x 10 x 45
1 x 10 x 55
1 x 10 x 65
1 x 10 x 75

Assistance 2: Sit ups

5 x 10


WOD

We did body weight exercises today - sooo not my favorite!

It was 12 minutes AMRAP:

50 squats
30 push ups
15 pull ups

Rest 8 minutes, then reverse tabata (10 seconds on, 20 seconds off) L-sits.

Coach Matt worked out with us and at the beginning I tried to keep up with him (I know, what was I thinking?!) but he's just so fast. I just did my best to keep moving and not rest so much. Ooh, and I'm so happy I'm able to do a lot of real push ups now. However, I can't help but worm some of the reps, especially towards the end of the workout. Also, instead of doing assisted pull ups I did ring rows.

My score: 2 rounds + 6 pull ups

Oh, and big news: I finally found the guts to sign up for the CFMNL Open. I haven't paid yet though, so I might still be able to back out if I suddenly lose my nerve. Coach Matt said I could sign up for the Baby rx (no weights) initially, and if they think I could handle it they'll move me up to Medium Rx (35# thruster, front squat, overhead squat, push press, 16 kg kettlebell, knees to stomach, jumping pull ups).

I'm scurred.

Feb 15 WOD: Double metcon + Wendler

I like going to the 10 am class because the box is usually empty when I arrive and there's a bigger chance that I'll be able to do the Wendler. No rush. No worries.


Strength: Back squat

I'm saving the dead lift for Monday since we'd already done it yesterday.

3 x 70% = 3 x 85 (it was supposed to be only 80 but I realized later that I didn't use the correct plates because I wasn't paying attention when I was loading the bar - oops)
3 x 80% = 3 x 95
3+ x 90% = 5 x 105

Assistance 1: Good mornings

1 x 10 x 35
1 x 10 x 45
1 x 10 x 55
2 x 10 x 65

Assistance 2: Overhead squats

1 x 10 x 35
1 x 10 x 45
3 x 10 x 55


WOD

A. 5 minute AMRAP squat clean to overhead (thruster or jerk - Rx: 165/110)

B. 4 RFT:

- 15 medicine ball sit-ups
- 15 kettlebell swings
- 30 double unders

For Metcon 1, I used 65 lbs and was able to crank out 16 reps (split jerk). For Metcon 2, I used a 10 lb ball and a 12 kg kettlebell and did the sets unbroken (except for the DUs). I DNFed and was able to do only 2 rounds + 11 double unders. I don't feel that bad about it though. I just made up for the DNF by doing the assistance lifts.

Jan 4 WOD: Double AMRAP

At the end of the WOD, Coach Jordan remarked that I still didn't seem in the mood to workout. Sooo that should give you an idea of how the workout went.

We had a total of 20 minutes to do 2 workouts:

8 minute AMRAP
- 20 kettlebell swings (Rx: 16 kg)
- 30 walking lunges (1 lunge = 1 rep)
- 40 double unders

4 minutes rest

8 minute AMRAP
- 10 burpees
- 20 push ups
- 30 sit ups

Who knew doing burpees after 30 sit ups would be so hard? I didn't. Hence the scores: 1 + 23 DUs; 1 + 26 sit ups.

I promise promise promise to do much better next week.

Oct 29 WOD: 1RM Snatch + Wendler

Strength: Back squats

Warm up: 5 x 45; 5 x 65

5 x 65% = 5 x 80
5 x 75% = 5 x 95
5+ x 85% = 5 x 105

Assistance (post-WOD): 5 x 10 sit ups; 5 x 10 good mornings (65 lbs)

I hate to admit it, but I've gotten a wee bit scared of back squats ever since I accidentally let the bar roll down my back some days ago. So when it was time to do the last set (105 lbs), I made sure to keep in mind 2 things I've learnt from reading up on back squats: 1) I kept my core tight by inhaling before going down and holding my breath until I was up again; 2) I pushed my back up against the bar. I also used the low bar position, which hurts my shoulders, but does help when the load is heavier.


WOD

We worked on the snatch today. We had 20 mins to find our 1RM, then the metcon was a 5-minute ascending ladder workout of:

- Thruster
- Muscle up

The score for the 5-min workout is the total number of reps completed. My scores: 55 lbs (1RM snatch), 30 reps (50 lbs for thrusters, jumping muscle ups).

Oct 5 WOD: 5 rounds + Wendler

Strength: Dead lifts

So I was finally able to work on strength today. I was lucky that traffic wasn't so bad even though it's a Friday.

Warm up: 3 x 65; 3 x 80; 3 x 100

75% x 5 = 5 x 120
85% x 3 = 3 x 140
95% x 1+ = 3 x 155

To think that a few months ago, my dead lift 1RM was 155. I should seriously stop being surprised whenever I see proof that CrossFit works.


WOD

My heart sank when I saw the WOD. After last Wednesday's burpee-KBS combo, I'd hoped that I wouldn't see them again for some time, but it wasn't to be. Today, we had to do 5 rounds of:

- 5 hand stand push ups
- 10 burpee box jumps (Rx: 18")
- 15 kettlebell swings (Rx: 16 kg)
- 20 medicine ball sit ups (Rx: 14 lbs)

I did pike push ups on a box, used an 18" box for the box jumps, used the prescribed 16 kg kettlebell for the KBS, and a 10 lb ball for the sit ups. It was 20+ minutes of pure agony. During last few reps, Tere kept telling me, "Keep going. Don't stop." Then afterward, while basking in the glow of post-WOD glory, she shared that when she works out, she never stops even though she's freakin' tired. She said she'd slow down, but she doesn't stop. And I think that's one thing I absolutely need to train myself to do.

My time: 21:47.

Sep 12 WOD: EMOM + Wendler

WOD

The WOD came first today, and I did Wendler after the workout. On the menu: every minute on the minute (EMOM) for 10 minutes of:

- 3 muscle ups
- 5 box jumps (Rx: 18")

After that, there's a 3 minute rest, then tabata abs:

- Sit ups
- Russian twists (Rx: 14 lbs)

I did 6 kneeling muscle ups instead, and used an 18" box. For the Russian twists, I used a 15 lb plate.

My scores: 10/7/8.


Strength: Back squats

So Coach Jordan shared a back squatting tip with me today because I told him I sometimes have trouble coming up from the squat (or, as I learned it's called, "getting out of the hole") when doing heavier weights. He told me to use the momentum coming down to create a little bounce when I get to the bottom... and it worked!

Warm up: 3 x 45; 3 x 65

65% x 5 = 5 x 75
75% x 5 = 5 x 90
85% x 5+ = 6 x 100

I just love the feeling of finishing a challenging strength workout!

"Feeling alive is way more fun than being scared."

- Lisbeth Darsh

Aug 24 WOD: Descending ladder + Wendler Day 10

Strength: Dead lifts

I'm almost through Cycle 1 and today is the start of deload week, which means you lift significantly less weight to give your body a chance to recover.

Warm up: 5 x 45; 5 x 50

40% x 5 = 5 x 60
50% x 5 = 5 x 75
60% x 5+ = 15 x 90

I know. Kinda boring, but I've read in forums and websites that these "easy" deload weeks should be enjoyed. This website says that when you're done with the cycle, you should add 5 lbs to your 1RM total for upper body lifts and 10 lbs to your 1RM total for lower body lifts, then recalculate the percentages.


WOD

We learned a new movement today: the snatch balance. It's hard to describe, so I'll let this video show how it's done.

We practiced a few times before doing the WOD, which was 10-9-8-7-6-5-4-3-2-1 of:

- Snatch balance (Rx: 55 lbs)
- Sit ups
- Box jumps (Rx: 18")

Since it was the first time for me to do this, I used the 25 lb bar (although later on I'd wish I'd used a heavier bar). The first couple of sets were wobbly, and there were times when I didn't know if I was falling forward or backward. Guess that's why they're called the snatch balance, huh. For the box jumps, I used an 18" box.

My time: 13:32.

Post-WOD, we - the girls in the moms' class - went to have coffee nearby, and Tin, Tere, and I got to talking about marathon running. Tere is planning to sign up for TBR Dream Marathon when registration opens up, and Tin had volunteered to pace her. They've been needling me to sign up alongside Tere, and although in the past I had dreamed of running a marathon, I have to say that it's not in my bucket list anymore.

I don't know when or how it happened, but I seem to have fallen out of love with running. Training for a marathon entails time and commitment; I know I could make time for it if I wanted to, but the desire is gone and with that the commitment.

Maybe I'll decide to join the 2014 Dream Marathon and have Tere pace me!