Sep 17 WOD: Another Fran hybrid

A. BBG

10 minutes to establish a heavy complex of:
1 clean pull + 1 squat clean + 1 jerk

Then: Every 90 seconds x 3 sets:
1 complex at 80% of heaviest weight used in previous exercise

B. Metcon

10 minutes EMOM

5 thrusters (115#/75#)
10 pull ups

First workout after the throwdown so I allowed myself to take it easy. The stress of the throwdown is still vivid in my mind so I just wanted to workout without thinking if I should try going Rx. We told Coach Jordan that we were declaring a "petiks" month, and he said, why a whole month?? Why not? My original goal when I started CrossFit was simply to get fit. Now that I have gotten reasonably fit, should  aim to get strong? And if I do aim to get strong, at what point should I stop? Hmm. Post-throwdown thoughts to ponder.


My score: 100# (heavy complex); 7 rounds (55#; ring rows)

Ion Manila Throwdown 2013: My first CrossFit competition

What. A. Weekend. After months of preparing for the throwdown (though it was more of a mental than a physical preparation, I admit), it finally took place during the weekend.

I teamed with Jerwin and Ian, and we joined the medium Rx division where the weights and movements were more manageable.

Me, Jerwin, and Ian
(photo grabbed from Johann)

It was a two-day throwdown, and the format is there are 3 workouts on Day 1. There will be a cut and organizers then announce which teams will advance to Day 2 where athletes need to do 4 workouts.


Day 1

WOD 1: Sprint

AMRAP 15 minutes
30 double unders
Sprint half grab bottle
Sprint whole grab bottle

Waiting for the previous heats to finish

I was dreading this workout because I'm not DU-proficient yet. It was a relay workout. That means Person 1 does the DUs and as soon as he's finished he does the 2 sprints. The first sprint is until the half of the WOD area, where the athlete grabs a can of Ion Energy Drink and puts it into the box where his teammate is doing DUs. The second sprint is all the way to the other end of the WOD area, and again the athlete grabs a can and puts it into the box. Meanwhile, Person 2 can start with his DUs even while Person 1 is sprinting. Same goes with the transition between Person 2 and Person 3. I was Person 3 here because I didn't want to go first. I think we got a total of 34 cans.

Our score: 704 reps/23 points

WOD 2: Chipper

AMRAP 15 minutes
30 kettlebell swings
21 box jumps (20")
15 dead lifts (95#)
9 knees to elbows (knees to triceps acceptable)

This one was another relay workout. Person 1 starts with the KBS. When he's done he tags Person 2, who then starts with the box jumps. When Person 2 is done with the BJs, he tags Person 3, who starts doing the dead lifts. After the dead lifts, Person 3 tags Person 1, who then starts doing the knees to elbows.

Ian started with the KBS while Jerwin waited to do box jumps and I waited to do dead lifts. I'm happy about this WOD because I was able to string 4 knees to triceps!

Our score: 425 reps/23 points

WOD 3: Phat Baby Jackie

AMRAP 15 minutes
300m row
21 thrusters (45#)
15 pull ups

This workout was still a relay but team members can choose who will do which movement -- thank God, because my pull ups still aren't worth a damn. Our team's strategy was I'd be the one to row, and Ian and Jerwin will take turns with the thrusters and pull ups. I averaged around 1:15 for the 300 meters, but by the last round I had to really dig deep. I heard people shouting my name and encouraging me but all I could think about was finishing, and finishing fast because I didn't want to let my teammates down. Good thing this was the last workout of the day because my legs were dead.

Our score: 191 reps/19 points

At the end of the day the top teams who qualified for Day 2 were announced, and ours was in, along with Rhona's and Smacky's teams. Rhona's team placed 12th (68 points), our team placed 14th (65 points), and Smacky's team placed 17th (63 points). When our team's name was announced, at first I felt excitement and pride, which were slowly replaced by dread.

Even before the throwdown my teammates and I had agreed that we'd shoot for Day 2 but we didn't really have a strategy for the Day 2 workouts. So when we found out that we were in there was a little bit of panicking.


Day 2

We were all so chipper when we arrived but our good mood was replaced by the jitters again when we found out we were in the very first heat of the day.

WOD 1: Squat Clean Walks

AMRAP 10 minutes
5 squat cleans (95#)
Overhead barbell walk around the course

This workout was only for the boys. The girls had another workout which they had to do simultaneously.

Our score: 153 reps/6 points

WOD 2: Death Row

10 minute time cap
800m row
20 hang snatch (45#)
Max reps burpees to bar

This was the one I had to do. Originally, it was supposed to be a 2000-meter row, and Rhona, Helen, and I were already dreading it. Good thing it was announced that they were changing the time cap from the original 15 minutes to 10 minutes, and they were shortening the row to 800 meters.

Our score: 28 reps/5.5 points

And that was the end of it. We didn't make the cut to WODs 3 and 4 but our team finished 12th out of 36 teams and that's not bad at all! I was just so glad it was over and that I could finally get on with my life. The next day, though, I kept thinking, What now??

The Libeasts

Sep 12 WOD: Throwdown jitters

A. SWOD

Front squat
5 x 60% = 75
5 x 70% = 85
5 x 70% = 85
5 x 75% = 95

B. Metcon

5 RFT (15 minute time cap)
20 walking lunges
15 kettlebell swings (32/24)
10 wall balls (20/14)

The throwdown is 2 days away and I'm totally consumed by it. I'm just glad that I'm doing it with friends. Otherwise, I'd probably psych myself out and chicken out. I shall just look forward to our beach trip post-throwdown. That should be good.


My scores: 95# (front squat); 10:55 (16 kg/14#)

Sep 6 WOD: Dead lifts n' DUs

A. SWOD

Dead lifts (touch and go; no regripping; focus on speed)
5 x 65% = 125
5 x 75% = 145
5 x 80% = 155
5 x 85% = 165
5 x 85% = 165

B. Metcon (12 minute cap)

10-8-6-4-2 dead lifts (225/135#)
20-40-60-80-100 double unders

I still have a lingering cold, which gave me a runny nose and made it awkward and annoying to be sniffling all the darn time while working out. And I DNFed again. Boo.

Anyway, the throwdown is just a week away. I received an email about the WODs and the heat schedules yesterday. All this time I'd succeeded in not thinking about it, but as I was reading all the information in the email I realized, sh*t just got real. And this morning before the WOD people were talking about strategies while I was panicking and fretting. I was texting with my teammate Jerwin yesterday and he was so confident that we could win this. Of course, I'll do my best but I also just want to have fun.

I just keep reminding myself that this will all be over on the 16th. Also, there's an after party on Sunday. Eyes on the prize.


My score: 165# (dead lifts); 156 reps Rx

Jul 30 WOD: Chipper sandwich

Why am I seeing more and more of these chippers?!

For time (30 minute cap):

Buy in: 50 double unders

50 front squats (Rx: 95/65; Elite: 115/85)
40 push press (Rx: 95/65; Elite: 115/85)
30 back squat (Rx: 95/65; Elite: 115/85)
20 strict press (Rx: 95/65; Elite: 115/85)
10 thrusters (Rx: 95/65; Elite: 115/85)

Cash out: 50 double unders

I think the buy in and cash out of DUs are the coaches' way of telling us to practice them consistently. Something that I know I must but don't do. Which makes me all the more nervous about the throwdown.

I'm teamed up with Ian and Jerwin, who I might mention are total beasts. Like they could go Big Rx if they wanted to. And I don't like the pressure that being teamed with really strong guys puts on the lone girl member of each team! I get anxiety attacks every time I see a facebook post or a tweet by CFMNL about the throwdown.

Gulp!!!
(Image credit: @CFMNL on twitter)

Anyway. My score for the WOD: 23.21 (55 lbs)

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 5 WOD: Squats and burpees

There was no SWOD today. What we did have was a PWOD -- partner WOD. I guess the WOD-maker figured we'd need a break from the past 2 weeks' 1RMs.

For time (23 minutes time cap)

30 back squats (70% of 1RM)
40 burpees
30 back squats (60%)
40 burpees
30 back squats (50%)
40 burpees
30 back squats (40%)

Only one person at a time should be working, and we could divide the reps any which way we wanted. I got paired with Helen and we agreed that we'd split the number of reps evenly. I was able to do the 20 burpees unbroken only on the first set. Those goshdarn burpees! It didn't help that the squats had made my legs heavy. Although I did have an epiphany while doing those burpees (apparently, that's possible)... it's possible to ride out your tiredness by letting your breathing dictate your rhythm. Wow. Must experiment on this further.

Our score: 18:36 (85/75/60/50)

And in other news, another box throwdown is looming on the horizon.

CFMNL team throwdown

I'd been thinking about joining the Med RX division, but I knew I had to work hard on getting those knees to elbows down. I initially thought they'd require toes to bar, but since they scaled it to a more doable movement my apprehension has somewhat abated. My only other issue is the venue, which is in Alabang... which is like the province for me since I live way up north. We'll see. Diane had already put my name down on the sign up sheet, but nothing is final until I've paid (P3,000 per team, so that's P1,000 per team member).

The details are here.

Jun 14 WOD: Bar complex

Dead lifts, cleans, and jerks... that's what (CrossFit) girls are made of. Finally, a workout that I liked!

A. SWOD

Power clean EMOM 10 x 2 (85 - 90% of 1RM)

B. Metcon

3 RFT

5 dead lifts (155/95)
5 hang power cleans
5 front squats
5 jerks

The 10 am class was so full, we almost ran out of bars! Trish and I shared a bar for the SWOD. At first, we thought we'd stick to 85 lbs but we eventually added a bit more to make it 95 lbs. For the metcon, I only used 65 lbs - which I later realized was too light because I finished in under 5 minutes.

My score: 95 (power clean); 4:07 (metcon)

After the WOD, we started talking about the team throwdown happening in September. One team is composed of 2 boys and 1 girl, and according to Coach Pau the format of the throwdown will be similar to the one we had in June last year. Meaning, teams go against each other once a week then there will be a final throwdown at the end of the month. I'm thinking about joining but I don't know how I'll be able to handle the stressssss.

Jun 20 WOD: CFMNL Throwdown 3.2

I was actually excited to go to the box today because I wanted to work on my double unders. Lala had posted a video of herself finally doing it after days and days of practicing, and I was so inspired!

(source)

She said she just kept practicing everyday, and Jordan was there to help her. She's living proof that persistence trumps talent!

Anyway. Today's workout was a little different. We were given 10 mins to do sets of 15-12-9 of:

- Thrusters
- Chest to bar pull ups

After completing that, we were to do AMRAP lateral burpees (do a burpee, jump over the bar, then jump back) with the remaining time until the 10 mins is over. The number of burpees done is the score.

I used a 45 lb bar for the thrusters and the green band for the chest to bars. My score: 23.

After the workout, I continued working on my double unders with Jordan. He kept giving me pointers, and finally I was able to string 2 together!!! So happy!

I was very hungry by the time I got to the office so I had my simple paleo lunch of sweet potato hash and seasoned ground beef with fried eggplant slices. Now all I need is coffee.

Jun 13 WOD: Gwen

I'm not sure if the WOD was a benchmark workout because Gwen doesn't appear on the list of Girls on the main site. Anyway, Gwen is sets of 15-12-9 reps of clean and jerks. The catch: once you pick up the bar, you have to keep going until you complete the set. You cannot re-grip the bar when it's on the ground, and you also cannot clean the bar from the hang position.

So many instructions! I think the box needs a bigger board.

I used 45 lbs for the first set, 50 lbs for the second set, and 55 lbs for the third set.

My score: 1,770.

A couple of throwdown athletes joined us in the workout today and they absolutely killed it! The Libis box is in the lead and we might take Workout 2.2 as well!

Jun 9 WOD: CFMNL Throwdown 1.3

It's Day 3 of the CrossFit MNL Throwdown, and when I got to the box for the afternoon class, preparations for the throwdown were in full swing. There was ice, 2 water stations, and even "photographers" (a.k.a. people who brought cameras) for the event. Everyone was in high spirits and just a wee bit nervous about the workout. Okay, they were tense, anxious, and maybe taking the throwdown too seriously! Then again, that's what we do. We always take workouts very seriously (even if the coaches say it's just another WOD).

We had to do:

- 400m run
- 21 dead lifts (Rx: 95)

I used only 75 lbs for the dead lift. My time: 18:34.

So I had an epiphany while doing today's WOD: I suck at running. While Coach Pau was explaining the workout earlier, he said that if we suck at running, we should recover when we do the dead lifts; if we suck at dead lifts, we should recover during the run. Apparently, I suck at running because I found myself looking forward to the dead lifts at the end of the run.

While running, I kept asking, "Why do I do this to myself?" But now that I have my rose-colored glasses on and I'm sitting comfortably in my air-conditioned room, I can say that was a fun workout.

Jun 6 WOD: Partner Angie + Throwdown fever!

I'd been dreading the workout ever since I heard from Tricia and Tere that we were doing Angie today (another benchmark girl). We had to do the following for time:

- 100 pull ups

- 100 hand release push ups

- 100 sit ups

- 100 squats

Turns out that it wasn't so bad because they made it a partner WOD. I was paired with Tere, and only one partner at a time could do the exercise.

My weaknesses are push ups and sit ups so I made sure I did good on the pull ups (using the green band, of course). Our strategy was we did as many as we could, and when we felt like we couldn't do any more the other one would take over. I don't think it worked as well as we hoped it would because of the 3 teams, we finished last. Our time: 11:14.

When we were done, it was the throwdown athletes' turn to workout. First pair up was Jobett and Joanna (who did really well), and after them came Gerard and Hansel, then Ann and Yoshi.

A lot of girls came out to show support for Gerard, who was dying of nervousness from the immense pressure of having to do pull ups with no band. In the end, he was able to do 3 and Hansel did the rest.
Gerard went from using the beginners' black band to using none -- how amazing is that?!

All smiles as we wait for the show (photo grabbed from Tin F.)

We were fairly confident that Ann and Yoshi would do great, and of course, they did. While they were at it, all of us were going wild cheering them on. They absolutely crushed Angie to bits. It was like watching an exciting game up close. This is, after all, the sport of fitness.