May 30 WOD: Olys and DUs

A. BBG

Snatch complex (15 minutes)

Power snatch + hang squat snatch + squat snatch

Clean complex (15 minutes)

Power clean + push jerk + split jerk

B. Metcon

100 DUs
Rest the same amount of time 100 DUs were completed
100 DUs

My squat snatch still needs a lot of work, especially when it comes to getting into the bottom position. I used the blocks when I did the clean complex so I didn't exactly do power cleans because the bar was already at my knees.

Oh, and my DUs were actually quite decent today! I finished the first hundred in 2:48 and the second one in about 4 minutes. Small victories.


My score: 50# (snatch complex); 95# (clean complex); 9:43

Sep 27 WOD: Jerks all around

I have been away for much too long (even though it was only 2 days)!

A. BBG

10 minutes push jerk (no rack; every 2 minutes)
3-3-3-3-3 (My sets: 55-65-65-75-85#)

Then, 10 minutes split jerk (no rack; every 2 minutes)
3-3-3-3-3 (My sets: 85# across)

B. Metcon

AMRAP 10 minutes
7 push jerk or split jerk (135#/95#)
10 box jumps (24/20)

I think I've gotten the hang of box jumps. Like I know that when I'm tired it helps if I do big arm swings. Also I like to keep a certain rhythm when I can.


My score: 7 + 2 push jerks (65#/18")

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)

Jul 26 WOD: Partner WOD

Well, I never thought I'd find older men attractive but I changed my mind when I saw all those fit masters athletes in the CrossFit Games. I watched a footage of a woman in her late 50s doing a clean and jerk with 135 lbs. Just. Wow. I hope I'll still be setting PRs when I'm in my 50s!

A. SWOD

Split jerk 5 x 2 (70%)

B. Metcon

PWOD

50 hand stand push ups
60 kettlebell swings (32/24)
70 toes to bar
80 wall balls (20/14)

We had to clean the bar off the ground for the split jerks so I didn't go too heavy.

I partnered with Helen and for the first time since I did Open workout 13.3, I used a 7 kg ball. It turns out that using a rubber ball instead of the big, soft ones makes a difference. Rhona and I had already practiced doing wall balls using those 7 kg balls so today's WOD didn't seem too daunting. I just had a hard time with the knees to elbow (since I was scaling).

My score: 75 (split jerk); 14:04 (16 kg/14 kg)

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 22 WOD: 1RM Push jerk

After some months, we got to work on our push jerk again today. For the first part of the WOD, we had 15 minutes to get our 1RM push jerk. I shared a bar with Rach and was able to work my way up to 90 lbs -- a 5 lb PR! :) Rach set a PR too, with 100 lbs!

The metcon was 15 minutes AMRAP:
- 200m run
- 12 box jumps (24/18)
- 12 chest to bar pull ups

I used an 18" box for the box jumps and a blue band for the pull ups. My score: 4 rounds.

Before the WOD, I noticed this posted beside the board. I know a lot of girls are disappointed because of Rule #4 (Keep your shirts on!).

CFMNL house rules

Nov 27 WOD: Cleans Part 2

So we already did this workout about a month ago, and today the coaches wanted to do a "retest". As before, we were given 24 minutes to do 6 sets of the following complex:

- High hang squat clean
- Hang squat clean
- Squat clean
- Push press

- High hang squat clean
- Hang squat clean
- Squat clean
- Push jerk

- High hang squat clean
- Hang squat clean
- Squat clean
- Split jerk

That's one set. We were told to try to do the movements unbroken, but if we had to, we could reset only in between the overhead movement and the high hang squat clean. We were also told to try to increase the weight for each set.

As you can see, I increased the weight every 2 sets only. And I PRed! Because the last time we did this, I used 55 lbs on my last set and today I did 60. Progress in baby steps.

Oct 30 WOD: Cleans

My shift starts one hour later now, so I was able to catch the 12:30 pm class today -- hoo-to-the-ray! We did one of my favorite things: the cleans. We were given 24 minutes to do 6 sets of the following complex:

- High hang squat clean
- Hang squat clean
- Power squat clean
- Push press
- High hang squat clean
- Hang squat clean
- Power squat clean
- Push jerk
- High hang squat clean
- Hang squat clean
- Power squat clean
- Split jerk

We were not allowed to reset once we begin a set, and we were encouraged to add weight for every set.

What made it really challenging was not being allowed to put down the bar and reset once you get started on a set. We were also told to start getting used to the hook grip, which feels so strange and uncomfortable. My sets: 25, 45, 45, 50, 50, 55.

May 9 WOD: Split jerks

It's Wednesday, and we did a strength WOD again today. I have to say, since the coaches moved strength day to Wednesdays, I'm starting to love this day of the week.

It was my first time to do split jerks. I was nervous because when I looked at the board, the lowest score was 60#. My fear was starting to get the better of me again when I thought about all the shoulder to overhead lifts I'd done, because the maximum was 45 or 55# -- I'm not so sure now. It's a good thing Tere and I were sharing a bar because she gave me the push I needed.

We warmed up with the 35# bar, then worked our way up. Finally, we reached 85#... and I did it! I tried going further up to 95# but I couldn't push it up anymore, and there was a fraction of a second when I was sure the bar was going to hit my head. Good thing I was able to bail or I'm pretty sure it would've been a bloody day at the box.

After the SWOD, we did alternate tabata push ups and sit ups. That is, 20 secs push ups, 10 secs rest, 20 sec sit ups, and so on until the end of 8 mins. Overall good day today!