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 10 WOD: Snatchy-snatchy

A. Skill: Snatch

12 minutes to establish heavy triple touch and go power snatch, then

EMOM x 5 minutes
3 x 80% of weight in heavy triple

B. Metcon

10 minutes AMRAP
5 power snatch (95/65)
10 box jumps (24/18)
15 air squats

I hadn't done the snatch in a while so I wasn't really looking forward to the workout. It was still good though, and I even got a power snatch PR at 70#.


My score: 70# (heavy triple); 55# (EMOM snatch); 4 + 7 box jumps (55#/20")

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

Sep 5 WOD: Squat cleans

A. SWOD

Front squats

5 x 60%

5 x 65%

5 x 65%

5 x 70%

B. Metcon

9-7-5

Squat cleans (135/95)

Ring muscle ups

Rache, Rhona, and I shared a bar and rack for the front squats. For the metcon I let myself get needled into doing a heavier weight (what's new?). Didn't regret it though. I'm thinking maybe I should've gone a bit heavier, even.


My score: 95# (front squats); 6:00 (80#/ring rows and parallette dips)

Sep 3 WOD: Comeback WOD

I haven't worked out since Thursday last week because I got sick on Friday. Sick as in I-had-a-fever sick. And it's been such a long time since I've had a fever I've forgotten how utterly terrible it is to be sick. I was already well yesterday but I still didn't work out just to be sure I'm okay. Although I was still feeling very heavy and lazy this morning, I managed to get myself ready.

A. BBG

1. 10 minutes to find a heavy complex:
Power clean + hang power clean + jerk

2. EMOM x 5 minutes
1 complex at 80% of previously done heavy complex

B. Metcon (12 minute cap)

21-15-9
Hang power clean (135/95)
Box jumps (24/20)

My score: 90# (heavy complex); 6:52 (bar weight at 75#)

Aug 29 WOD: Cleans and abs

I'm not feeling 100% today due to a cough and a dull headache (sugar headache from all the cake I've been stuffing my face with probably).

A. BBG

5 minutes EMOM
2 cycles of two-point power clean to front squat (60-70%; pause below the knee and above the knee)

5 minutes EMOM
2 cycles of two-point squat clean

Then 10 minutes to find 1RM squat clean

B. Metcon

Tabata abs
4 rounds candlestick rollup
4 rounds bicycle
4 rounds hollow rocks
4 rounds plank hold

I attempted 115 lbs while trying to find my 1RM squat clean, and while I was able to rack it I couldn't stand up.


My score: 75 (two-point cleans); 105 (1RM squat clean)

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 26 WOD: Snatch complex and OHS couplet

A. BBG: Snatch complex

EMOM x 10 minutes

Snatch dead lift
High hang power snatch
Low hang power snatch
Power snatch

B. Metcon

10 minute ascending ladder (2, 4, 6...)

Overhead squat (95/65)
Lateral burpee

The lateral burpee is when you do a burpee then jump over the bar; that counts as one rep.


My score: 50# (BBG); 10 + 3 lateral burpees (50#)

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)

Aug 22 WOD: Team WOD

Teams of 3 (20 minute time cap)

21-15-9

Back squats (155/105)
Kettlebell swings (32/24)
Pacer holds plate OH (45/25)

Today, Helen, Rhona, and I teamed up. What happens is, one person does the back squats while one does the KBS and the third one holds the plate overhead. If the person doing the overhead hold must rest, the other two have to rest too. For the first set, I did the KBS while Rhona did the OH hold and Helen did the back squats. The three of us rotated until we all completed the set of 21, and we did the same for the set of 15 and 9. My aching quads!

Our score: 10:00 (75 lb back squat/16 kg kettlebell/25 lb plate)

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

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

Aug 6 WOD: 12RM front squats and Hulk Hogan's son

Coach Bets handled our class today. After the WOD, over chunks of Zubuchon, chocolate-covered chicharon, and chocolate-covered dried mangoes she joined what we now call the "chika" WOD and we blabbed about the throwdown, food, nutrition, boys, and girls who look like boys.

A. SWOD

5 x 12 front squats (clean off the ground) to get 12RM

B. Metcon: Hulk Hogan's son

Every 2 minutes for 10 minutes:

3 ring/bar muscle ups
5 power cleans/squat cleans (175/115)
7 burpees

One of the scales for the muscle ups was kipping pull ups and I finally dared to do them during a WOD. I need more practice but it's a start!

My score: 85 (front squats); 5 rounds (85 lbs for power cleans)

Aug 5 WOD: Double under thief foiled

Whenever a WOD involves double unders and I start practicing them during warm up, they almost always "disappear," almost like they're in hiding or had gotten stolen. Well, not today! I lengthened my rope about an inch and that might have made the difference. Maybe I need more slack in my rope so I wouldn't trip when my arms start flaring out during DUs.

A. SWOD

Strict press 5 x 5 (20 minutes)

B. Metcon

For time (20 minute cap):

50 double unders
25 weighted toes to bar
40 double unders
20 weighted TTB
30 DUs
15 weighted TTB
20 DUs
10 weighted TTB
10 DUs
5 weighted TTB

Raf took over Jordan's class today. Before the SWOD, he instructed us to go for our 5RM shoulder press on the 3rd set, then use a lighter weight for the remaining 2 sets. During the metcon he saw me struggling with the toes to bar and said I could do 10 TTBs across all rounds so I'd still get to finish the WOD.

My score: 60 (press); 16:07

Aug 2 WOD: 3RM Clean and jerk

Helen got her first pull up today! I think that August is going to be a great month!

A. SWOD

3RM clean and jerk (20 minutes)

B. Metcon

Every 3 minutes for 15 minutes:

200m medicine ball sprint (9/7 kg)

I was able to do 95 lbs, and since I still had 5 minutes left I decided to try 100. I did 1 rep. On the second rep, I was able to jerk it but I couldn't stabilize it so that was a no rep. For the MB "sprint" I used a 7 kg ball as prescribed. "Sprint" is in quotation marks because I didn't really sprint, though I did try to run as fast as my heavy legs would carry me and as much as the ball on my shoulder would allow.

My score: 95 (C&J)

May I share my dream for September's throwdown:

Behold this glorious display of abs
(I couldn't credit this amazing photo properly because
I just saw it floating around on Pinterest)

Wouldn't it be awesome if all the ladies walk onto the field looking like this??!

Aug 1 WOD: Wall ball ladder and another birthday celebration

It's Dong's birthday tomorrow, and since feeding your boxmates has become somewhat of a tradition at the box (or at least in our class), he brought food today. Actually, he hired a caterer to bring food. Yes, he's that nice.

A. SWOD

1 1/4 front squats 5 x 3 (80% - 90%)

B. Metcon

12 minute ladder:

1, 2, 3, 4, 5... ring muscle ups
10, 20, 30, 40, 50... wall balls

Lala and I shared a bar for the front squats, which at first felt weird. I mean, why bounce? But then I realized it's supposed to train us on how to get out of the hole. Nobody likes getting stuck in the hole. For the metcon, I did kneeling muscle ups and used a 7 kg ball for the wall balls. It was terrible!

After the WOD I worked on my kips and my kipping pull up. I let all the tips from Smacky, Rhona, and Lala sink in. Several tries later, I was eventually able to do several legit pull ups. Finally, finally, FINALLY!!! I felt like dancing. I'm so glad my grips are arriving soon so I can continue practicing!

My score: 85 (front squats); 4 + 5 kneeling muscle ups (7 kg)

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 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 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)

Jul 25 WOD: Throwback Thursday

I was in the box area super early but I decided to while away the time in the office. It was only then that I checked the WOD and saw that we were doing Open workout 12.1 again. As if doing it once in your life isn't enough.

A. SWOD

Clean complex EMOM x 10

Dead lift
Power clean
Front squat
Squat clean

B. Metcon

7 minutes AMRAP burpees

These were my sets for the clean complex: 75 x 3; 85 x 5; 95 x 2. The score is the total weight multiplied by the number of successful sets you did. Lucky me, I was able to complete all 10 sets. For the metcon I aimed to do 10 burpees per minute so I could at least get 70. When I did this last year I only got 54, and we had to touch an overhead target that was 6" away from our fingertips. This time there was no target but we still had to bring our hands together to complete one rep.

Just so you know

My score: 840 (clean complex); 76

Jul 23 WOD: Something new

Dmitry Klokov is a Russian weightlifter who recently became popular in the CrossFit community because of his YouTube channel. He has tons of videos of his training and apparently, even though I don't understand a lick of Russian, he incorporates some CrossFit style training in what he does. So when I saw that the SWOD was called "Klokov Press," I had an idea of what we were going to do.

A. SWOD

Klokov press 4 x 8 (50% of strict press)

B. Metcon

OTM x 10

3 muscle ups
1 hang power clean (Rx: 135/115; Elite: 185/135)

The Klokov press starts with the bar on your back and your hands in a wide grip position then you do a strict press. For the metcon, I did kneeling muscle ups. And to make up for not being able to press 45 lbs, I went for a heavier weight for the cleans.

After the WOD, I practiced doing wall balls, double unders, and stringing together knees to elbows (my knees and elbows just won't meet!).

My score: 40 (Klokov press); 95 (HPC)

Jul 22 WOD: Ladder

People are still talking about last Saturday's box party, or what they remember about it anyhow. With the way Coach Bets was handing out shots, I'm pretty sure not a few went home hammered.

But today is Monday. Although it was difficult, I managed to convince myself to work out this morning.

A. SWOD

Overhead squat 5 x 3 (70%) with 3-second pause at the bottom

B. Metcon

Ascending ladder of 2, 4, 6, 8, 10...

Burpees
Double unders

I didn't want to go heavy with the OHS so I went with 45 lbs. It was a good exercise to practice not just the OHS but also the snatch. During the metcon, it was with the burpees that I struggled with. Surprisingly, I was able to do most of the DU sets unbroken. Whew!

My score: 45 (OHS); 16 + 5 burpees

Before the mayhem

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 19 WOD: Diane

It's been a long time since my calves have felt sore, and I guess it was the tuck jumps yesterday that's the culprit -- I very rarely do tuck jumps.

A. SWOD

Front squat 20RM (70% of 1RM)

B. Metcon: Diane

21-15-9

Dead lifts (235/155)
Handstand push ups

When I saw the SWOD, I remembered coming in early one morning and watching Charles crank out his 20RM thrusters. I'm just glad that we did front squats, not thrusters. Tere and I shared a bar and we started with 80 lbs. We thought we were done after we finished one set of 20 reps, then Coach Jordan said  we should add weight if we were able to complete the 20 reps because we should continue to work to failure. I thought he was kidding because, believe you me, 20 reps is a lot.

The metcon wasn't so bad. I got pressured into using 135 lbs for the DL like Helen and Tere and I did pike push ups instead of HSPUs.

After the WOD, Rhona and I practiced doing wall balls with the 7 kg ball then the knees to elbows in preparation for the throwdown. Eep!!!

My score: 85 (front squat 20RM); 7:43 (135/pike)

Jul 17 WOD: Tabata style

The site said that today's WOD was Hope, but when I got there the WOD on the board was different. And Nickey said it was worse than Hope!

Tabata style:

Thrusters (65/45)
Tuck jumps
Hang squat clean (65/45)
Sumo dead lift high pull (65/45)
Snatch balance (65/45)

When you do a tabata workout, you do each movement for 8 sets of 20 seconds working/10 seconds rest, so that's a total of 4 minutes each movement. Since there were 5 movements the workout was 20 minutes long. That's 20 freakin' minutes of intensity, because you don't really get to rest during the 10 seconds in between. You're still catching your breath when the coach yells, "Next round! Get ready!" And you're like, what??

I used the prescribed 45 lb weight. Tuck jumps almost killed me. This is one of those WODs where a pinprick of self-doubt creeps in while you're doing something that hurts, and it makes you want to throw in the towel. But I found out that those voices could be silenced by picking up the bar and just going back to work.

Thanks to Rhona for the photo

Post-WOD, we rewarded ourselves with the shepherd's pie I'd brought and the assorted cheesecakes that Greg brought. He's the guy behind Cheesecakes by Guy and he brought chocolate, blueberry, and layered apple spice cheesecake. He had us road test the blueberry and apple spice cheesecake he'll be introducing soon, and we were his happy guinea pigs.

My score: 234 total reps (Rx)

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)

Jul 15 WOD: BBG and a snatch sandwich

I was wondering what BBG meant on the site where the WOD was posted. It wasn't until Coach Jordan explained the SWOD did I find out what it meant. We were doing the hang snatch and it was taking us some time to get it (especially the part when you catch it in a full squat). He said what we were doing were called barbell gymnastics. Ohhh. I get it now.

A. Barbell gymnastics (BBG)

Hang snatch 8 x 2 (65%)

B. Metcon (15 minute cap)

5 rounds of Cindy:

5 pull ups
10 hand-release push ups
15 air squats

Then:

10 hang power snatch (135/95)

Then, 5 rounds again of Cindy:

5 pull ups
10 hand-release push ups
15 air squats

I used 45 lbs for both the SWOD snatch and metcon snatch, and I did ring rows instead of pull ups. For the second 5-round Cindy, I kinda lost count of the number of rounds I had completed -- yes, even with the whiteboard! So just in case I had counted wrong, I did another round.

My score: 45; 13:49

Jul 12 WOD: Dead lift couplet

As if yesterday wasn't bad enough, another challenging WOD was in store for us today.

For time (15 minute cap):

21-15-9

Dead lift (235/155)
Overhead squats (135/95)

If you think about it, it's just 45 reps of each movement. But I started to feel my back muscles tightening about halfway through the second set. On the third and last set, I made myself do both the dead lifts and the OHS unbroken. I just wanted to get it over and done with!

After the WOD, we were rewarded with Nickey's spaghetti (her birthday treat) and Albright and Maig's chocolate Guinness cupcakes with vanilla bean Irish cream cheese frosting (whew!).

My score: 11:29 (125/55)

Jul 11 WOD: Open test

In our group, rumors of the next day's WOD spread like wild fire. It's not that we want to know so we could avoid doing it if we thought it was going to be hard, but it's more of wanting to be mentally prepared for what's going to happen. Right. As if it's ever possible to be mentally prepared for WODs. Anyway, yesterday Gigay told us that Coach Pau warned her to prepare for today's workout because "it's going to be a killer." And when Coach Pau says that, you better believe it.

So, this was what was waiting for us today...

For time (20 minute time cap):

50 wall balls (20/14)
50 double unders
40 box jumps (24/20)
40 toes to bar
30 burpees
30 chest to bar pull ups
20 power cleans
20 jerks
10 snatch
10 muscle ups

They said this is going to be used as a benchmark, and Charles even said that they're going to make us do this again later this year. Ewww. It has all the classic CrossFit movements in one WOD. I knew (was it that I knew, or did I simply decide?) that I wouldn't make it to the cleans so I didn't even bother setting up a bar.

My score: 13 CTB (6 kg for wall balls/20" for box jumps/blue band for CTB)

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

Jul 8 WOD: Snatch triplet

It seems double unders are making a comeback at the box. Until last week, it had been quite a while since we did them during a WOD. Before the warm up, Coach Jordan told me to fix my double unders so I could join one of the "competitive" teams for the throwdown. But, but, but Coach, I just wanna join one of the "fun" teams!

A. SWOD

Overhead squat 3 x 5 (60 to 70% of 1RM)

B. Metcon

15 minutes AMRAP

10 power snatch (95/75)
20 push ups
50 double unders

I shared a bar with Helen for the SWOD. For the metcon I almost used an empty 45 lb bar for the snatch, but Coach Jordan needled me into adding weight, so I did. I'm an obedient girl. But it was those DUs that slowed me down again.

My score: 60 (OHS); 2 + 11 DUs (55)

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.

Jul 4 WOD: Mini chipper

My butt is still a little sore from last Tuesday's WOD. I'm sure it was the lunges that did it.

A. SWOD

Hang power snatch 8 x 2 (50% of 1RM)

B. Metcon

For time (12 minute time cap)

20 thrusters (95/45)
20 pull ups
10 thrusters (115/75)
10 power snatch (115/75)
5 thrusters (135/95)
5 power clean (135/95)

For the SWOD I used 45 lbs for the first set then increased it to 55 lbs for the remaining sets. I like strength workouts like this because there is no pressure and it allows us to focus on our form. For the metcon I used 45 lbs for the first set of thrusters, 55 lbs for the second set, and 65 lbs for the third set. Also, I did ring rows instead of pull ups. And I love that the WOD involved lotsa barbell work.

My score: 55 (hang power snatch); 8:46 (45/55/65)

Jul 2 WOD: Leg day

It feels good whenever I'm able to finish a WOD. :)

A. SWOD

Front squat 1RM (20 minutes)

B. Metcon

3 RFT, same weight across all movements (15 minute time cap)

4 push press (135/95)
8 Pendlay rows
12 front rack barbell lunges

Trish and I shared a bar for the front squats. I did 120 lbs, which felt much heavier than it really was. For the metcon, I used 65 lbs. The barbell lunges were hard on the quads!

My score: 120 (front squat); 5:45 (65 lbs)

One of my favorite quotes (source)

Jul 1 WOD: Guilt workout

Maybe it's all in my head, but Monday WODs are so much more difficult. Probably because I usually eat faileo the whole weekend. This weekend I pigged out on way too much cake during the weekend and felt so heavy and lazy today that I briefly toyed with the idea of skipping the WOD.

A. SWOD

Power clean 12 x 2 (80% of 1RM)

B. Metcon

5 RFT

15 double unders (unbroken)
10 parallette push ups
5 strict pull ups

I used 95 lbs for the power cleans, and although I wanted to complain about re-bruising my collarbones -- I didn't want to sound like such a girl so I kept my mouth shut as much as possible. The metcon called for unbroken -- yes, unbroken -- DUs. It was at the 10th minute when I finally got my 15 unbroken DUs, and so I was able to finish 1 round. Pathetic! I virtually spent 10 minutes working on my DUs. I was so pissed that for the first time, I joined the other double WODers in the bootcamp.

Well, 0% would be an exaggeration.

Bootcamp WOD:

4 RFT

400m run
15 ring rows
15 overhead lunges
15 hollow rocks
15 medicine ball cleans

Rhona and I just considered the WOD as practice for the throwdown, since we know that there will inevitably be a running WOD there.

My scores: 95 lbs (power clean); 1 round (blue band pull ups); 29:41 (25 lb plate for OH lunges, 6 lb ball for MB cleans)

Jun 28 WOD: A PR, a hairy metcon, and a cake

I may need to buy more long socks for these dead lift days.

A. SWOD

Dead lift 1RM (15 minutes)

Partner glute ham raise 4 x 15

B. Metcon

7 minutes AMRAP

100m sprint

20 kettlebell swings (32/24)

I grouped with Trish, Rhona, and Helen for the dead lift. The last time I got my 1RM was when I did the Total sometime late last year, and I did 185 lbs. Today, I got a 5 lb PR and did 190. I attempted to do 200 but I couldn't even get the bar off the ground. But I'm still happy with 190. I know I'll get 200 next time!

For the metcon, I used only 16 kg. Good thing, too, because my legs were feeling heavy after the SWOD. Also, mixing running and KBS is never a good thing. Plus it was sooo hot outside! I know the board said "sprint" but I was doing something that looked more like jogging. Finally, after it was all over, we crowded around the tres leches cake that Albright had made and brought. Yum. I love that I have so many boxmates who are bakers and cooks!

Photo by Albright

But wait, that's not all. Like an afterthought, I joined the bootcamp class's cool down of alternating 1 minute wall squats and planks.

My score: 190 (dead lift); 4 + 15 KBS (16 kg)

Jun 27 WOD: Getting to know pain

I've been reading up on some CrossFit stuff (duh, what else?!), trying to figure out what makes athletes tick. We know that what they do isn't all fun and games, and that very often they need to go to that place where it hurts and be comfortable there. I read Lisbeth Darsh's "Eat the Pain" post yesterday, which somewhat gave me the motivation I needed for today's WOD.

A. SWOD

Overhead press 1RM (10 minutes)

B. Metcon

5 RFT (20 minutes)

20 band good mornings
15 push press (95/75)
10 box jumps (24/18)
5 burpees

Trish, Rhona, and I shared a bar for the SWOD. We also used the cute new wrist wraps that Rhona had made for us! I believe in my heart that they helped me with my brand-spankin'-new strict press PR.

I didn't know what the heck band good mornings were until the coach gave us a demo. So, you get a band, step on one end then wear the other end around the base of your neck, then you do a good morning. As what I did last time, I avoided looking at the clock, and whenever I took a break I tried to limit it to 3 to 5 deep breaths (operative word: tried).

My score: 70 (overhead press); 16:47 (green band, 55 lbs, 18")

Jun 25 WOD: Fun AMRAP

Sometimes it's best to go into a WOD with NO expectations - just work your ass off and see what happens. - @MentalityWOD

And I tried doing just that today.

A. SWOD

Pendlay rows 5 x 5 (70 - 80% of 1RM) EMOM

B. Metcon

12 minutes AMRAP

3 dead lifts (185/135)
6 push ups
9 box jumps (24/18)

Trish and I shared a bar for the Pendlay rows. We started with 65 lbs then on our last set we did 75 lbs. For the metcon, Coach Jordan had to divide us into 2 heats. I was in the second heat along with Rhona, who somehow convinced me to go Rx. It wasn't so bad. I avoided looking at the time and tried to keep a steady pace.

My score: 75 (Pendlay rows); 11 + 6 push ups

Jun 24 WOD: Snatch couplet

Considering that I had been gorging myself all weekend long, today's workout wasn't so bad. But my weekend eating habits have so worsened that I'm considering doing the 21-Day Sugar Detox. Considering is the key word. I need to read up more on that before plunging into it.

A. SWOD (12 minutes)

Back squat 1RM

B. Metcon

10 minutes AMRAP

15 power snatch (75/55)
30 double unders

Trish and I shared a bar for the SWOD and on our last set we did 135 lbs. No PRs were set. For the metcon, I kept the long bar for the snatch and used the prescribed weight.

Been waiting to use that meme for such a long time, and now I can!

My score: 135 (back squat); 2 + 3 DUs

Jun 21 WOD: Double celebration at the box

I wore my special running shirt in hopes that it will give me extra strength and endurance for today's run WOD. Fail!

A. SWOD

Power snatch 10 x 3

B. Metcon

2 rounds (6 minutes per round)

800m run
Max reps overhead squats (115/75)

I started with 45 lbs for the power snatch but added weight after a few sets and ended up with 55 lbs. We were told to avoid pressing out, and if we do start pressing out we were to use a lighter weight. Since we were doing only 3 reps every 2 minutes, I took my time and made sure that my form was as correct as can be. I especially made sure to push my knees outward during set up.

For the metcon, I only used 45 lbs. I finished the first run with maybe a minute to spare and was able to crank out 9 reps for the OHS. Don't ask about the second run. My only consolation for having DNF-ed yet again was the food that Gerard and Trish brought (they're celebrating their engagement and Gerard's birthday!): pizza and cheesecake!

Class picture grabbed from Tere's IG post

My score: 55 (power snatch); 9 reps (45 lbs)

Jun 20 WOD: It's heavy jerks and burpee pull ups kind of day

My bruised collarbone is still sore. It hurts to do shoulder presses and cleans but I was still the first one at the box this morning.

A. SWOD

Strict press 5 x 5 (65 - 75% of 1RM)

B. Metcon

5 RFT

3 push jerks (205/115)
10 burpee pull ups

Trish and I shared a bar for the SWOD. We did the first set using 45 lbs, then eventually ended up with 60 lbs on the last set. For the metcon I used 75 lbs and did burpee jumping ring pull ups. I felt my form go out the window on the third set, but still I stuck to 75 lbs. I knew I could do it if I didn't rush myself, but I couldn't help but be conscious about my bruised collarbone every time I racked the bar. Mercifully, I finished within the prescribed time with seconds to spare.

My score: 60 (shoulder press); 9:57 (75)

Post-WOD, the girls and I did a bit of what we call "ninja training" with Coach Jordan. He had us do arm rows with a 16 kg kettlebell and another thing where we lie on a bench and, holding an 8 kg kettlebell above, we slowly extend our arms overhead and lower it.

In other news, I got myself a lacrosse ball for self-massaging.

I like that it's more portable than a roller, and that it can reach parts of your body that a roller cannot. Oh, and I love that I can give myself a foot massage just by rolling the soles of my foot on it.

Jun 18 WOD: Of snatch grip dead lifts and hang power cleans

After the disappointing result of yesterday's WOD, I didn't feel like working out today. But my rest days are planned for Wednesdays, and my OC self just couldn't allow for a messed-up schedule so I still went.

A. Skill

Snatch grip dead lift 8 x 3 (using the hook grip)

B. Metcon

13 minute time cap

13, 12, 11, 10... 1 hang power clean (115/75)

1, 2, 3, 4... 13 handstand push ups

I taped my thumbs for the hook grip (see simple demo video below).

Tere (she's back!) and I shared a bar for the dead lift, and we used 110 lbs. For the metcon, she managed to convince me to use the prescribed weight and I'm glad I let myself be convinced. It turns out 75 lbs isn't so heavy after you've done heavier dead lifts. Also, I did handstand holds instead of HSPU (1 rep HSPU = 3 second hold). I felt my arms getting wobbly during my last handstand hold, which was 18 seconds long. But I had to keep holding because I didn't want to waste effort on getting my feet back up.

My score: 110 (snatch grip dead lift); 91 reps (up to the set of 7 HPC)

Jun 17 WOD: DNF Monday

I'm not feeling the WOD love this month. Nevertheless, I shall continue to "trust the programming," as Coach Pau likes to say.

A. SWOD

3 x 3 back squats (85 - 90% of 1RM)

Rest 3 minutes

EMOM 4 minutes

8 front squats (95/65)

B. Metcon

3 rounds

15 dead lifts (185/135)
400m run
Max reps toes to bar

Trish and I shared a bar for the back squats and we did 120 lbs. After that, we used the prescribed weight for the front squats. Then for the metcon, I used 115 lbs and did sit ups instead of toes to bar. I was able to finish only the first round, with about 30 seconds to spare for the sit ups. And then I couldn't finish the last 2 rounds anymore in 4 minutes.

My score: 120 (back squats); 65 (front squats); 8 sit ups

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 13 WOD: More new stuff to do

Strange new movements they're asking us to do this month. I really felt the burn in my legs during today's workout. And for the first time in months, I've had serious DOMS. Coach Jordan says that's a good sign because it means we're working muscles that we rarely do.

A. SWOD

Dead lifts 5 x 5 (65 - 70% of 1RM)

B. Metcon

4 RFT

2 x 10 single leg box jump (20/16)
2 x 10 lunges (155/105)
5 strict toes to bar

I used 135 lbs for the dead lift - a little bit over the prescribed 70% limit - and I focused on being careful with my form. For the metcon, I used a 12" box stacked with a couple of plates to make it 16", only 45 lbs for the lunges, and did strict leg raises. The single leg box jumps took some getting used to and I nearly hit the box with my face when I missed a jump, but I got the hang of it.

My score: 135 (dead lift); 14:27 (metcon)

After the workout, Rhona, Trish, and I begged Coach Jordan to make a program for us to help us with the movements and he agreed. Best coach ever! He said we'll focus on the upper body first, then had us do 10 x 2 underhand pull ups. We were allowed to jump on the first rep, but for the second one we needed to use the stretch reflex of our muscles (at least, that's how I understood his explanation) to pull ourselves up again. So not easy. He had to spot me on the second reps so I could get my chin over the bar.

Jun 11 WOD: Power clean SWOD

Today's workout wasn't as bad as yesterday's.

A. SWOD

EMOM power cleans 10 x 3 (75 - 85% of 1RM)

B. Metcon

EMOM x 7

2 laps shuttle run
15 kettlebell swings (24/16)

My score: 85 (power clean); KBS 16

If you look at it on the board, you wouldn't think 15 reps for the KBS isn't that many, but it starts to seem like it when you're on the clock and you're supposed to finish within a minute.

Jun 10 WOD: Burpees and plates

Looks like it's going to be another tough week ahead.

A. SWOD

Back squats 5 x 5 (75 - 80% of 1RM)
Partner glute ham raise 4 x 10

B. Metcon

2 RFT (18 minute time cap)

30 burpees
40 plate ground to overhead (45/25)
50 plate overhead lunges

Helen and I shared a bar for the squats and we used 100 lbs. The partner GHR felt a bit strange, but that's how it is when you do something for the first time. For the metcon I used the prescribed 25 lb plate. It was painful! I felt the sweat streaming down my face and I kept imagining that I would have to go through worse if I were seriously training as regional-level athlete. The trend at the box seems to be for athletes to work towards being able to join the CrossFit Asia Regional competition next year. That's for the serious ones. Me, I'm happy just getting PRs and improving on my lifts.

My score: 100 (back squat); 1 + 35 plate ground to OH

Jun 7 WOD: Upside-down fun

We did another SWOD before the metcon, and today it was the strict press.

A. SWOD: Shoulder press

4 x 12 (40 - 50% of 1RM)

B. Metcon

12 minutes AMRAP

3 thrusters (135/95)
6 handstand push ups
9 toes to bar

Helen and I shared a bar for the SWOD, and for the first 3 sets we used 35 lbs; for the last set we used 40 lbs. There must be something special about those 12 reps. By the time you get to the 10th rep, the last 2 reps is all about getting through the mental difficulty of knowing you're not yet done. For the metcon I used 55 lbs for the thrusters (it felt heavier than that, especially after SWOD), did 10-second handstand holds instead of HSPUs, and did knee tucks on the rings.

My score: 40 (shoulder press); 6 + 10-sec hold

Jun 6 WOD: Ugh. Just ughhh.

The CFMNL site is down and we're thinking that they're testing us to see if we'd still show up for WODs without knowing what they are. Hmmm... Anyway, we did another SWOD today before the metcon, and they were both tough!

A. SWOD: Front squats

4 x 12 (65% - 75% of 1RM)

B. Metcon

5 RFT (18 minute time cap)

10 dead lift (185/135)
15 push ups
20 kettlebell swings (32/24)

Trish, Tere and I shared a bar and we used 70 lbs for the first 3 sets of the SWOD, then 75 lbs for the last set. I suppose we could've gone heavier but our inner sandbagger in us won out. And then the metcon. The metcon was nasty. It doesn't look like much but when you're on the third round of 20 KBS you're going to start wishing you didn't have to do 2 more rounds.

My score: 75 (front squat); 15:50 (115 lbs deadlift, 12 kg kettlebell)

Jun 4 WOD: Learning new things

Coach Matt said that one of the coaches from the Fort box is in charge of programming this month, that's why we're seeing new movements on the board for the workouts.

A. Skill: Pendlay Row

3 x 10 (medium weight)

B. Metcon

15 minutes AMRAP

5 strict pull ups
5 plate ground to overhead (45/25)
5 box jumps (24/18)

I didn't know what Pendlay rows were but I assumed they were named after famous weightlifter Glenn Pendlay. Here's what it looks like:

(source)

For the metcon I alternated between the blue band and the green band for the strict pull ups, although I eventually stuck with the green. Then I did the plate ground to overhead and box jumps as prescribed.

My score: 60 (Pendlay rows); 8 + 10 plate ground to OH

Jun 3 WOD: On the road to thunder thigh highway

I love squats. You know I love squats. I'm a squatter at heart. But today's SWOD was really yucky.

A. SWOD

5 x 12 back squats at 65 - 75% of 1RM (15 minutes)

B. Metcon

4 RFT

10 burpees
20 kettlebell swings (24/16)
30 two-hand kettlebell chest to overhead

Trish and I shared a bar for the back squats and initially we thought about doing 85 lbs. But doing 5 reps of 85 lbs is very different from doing 12 reps of 85. So we stuck to 75. And even that was awful.

We did Russian swings (swing up to eye level) instead of the usual overhead swings for the KBS. I used a 12 kg kettlebell because I didn't feel confident about doing 30 chest to overhead at 16 kg. Still DNFed though.

My score: 75 (back squats); 3 + 10 burpees (metcon)

(source)
Indeed!

May 31 WOD: My goats

I was so tempted to avoid the workout today because we were doing toes to bar and double unders (my favorite goats). Then I thought about how much I'll regret it so I dragged my feet a bit and went to the box.

4 RFT

10 toes to bar
20 hand release push ups
30 double unders

I was able to do maybe 1 legit toes to bar rep; the rest were just knees to chest. So, another one on my fitness laundry list is working on my T2B. When I finally get my grips I swear I'll work on my pull ups and T2Bs like heck.

My score: 10:22

After the WOD, the thought of joining the bootcamp class fleetingly crossed my mind. Their workout was:

8 RFT

10 burpees
15 jumping lunges
20 double unders
200m run
Rest 90 seconds

And am I glad I didn't do it. The last guy who finished did it in around an hour!

May 30 WOD: Upper body stuff + Wendler

Strength: Shoulder press

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

I was supposed to do back squats today but the WOD already includes those so I did presses instead.


WOD

A. Strength: Back squat

In 20 minutes, work up to a 3RM.

B. Metcon

3 RFT

8 thrusters (135/95)
6 muscle ups

Coach Jordan wanted us to focus on the timing of our squats. He said we should start by bending our hips and then slowly going down, and then just before breaking parallel we should go faster and bounce to help with coming up. Trish and I shared a bar for the back squats and we worked our way up to 120 lbs. Well, it was actually 122.5 because she'd mistakenly put a 2.5 lb plate on one end of the bar. Tee hee.

For the metcon, I used 55 lbs for the thrusters, and instead of 6 muscle ups, I did 12 seated muscle ups.

My score: 120 (3RM back squat); 10:03 (metcon)

After the workout, most of us stayed around. I tried working on my pull ups, which are still a fail. But I have to admit that I'm often too lazy to practice. It's just so much more fun to hang around and talk with boxmates! Anyway, I did get around to working on my handstand. It turns out, you're supposed to let your left leg lead, and after that it's like taking a leap of faith that your feet will find the wall. Coach Jordan spotted me and I was able to do handstand holds in order to get comfortable with the upside-down position.

Thanks to Smacky and Dingdong for the photo

And here's what most of the 10 am class looks like upside down (that's me in the lower left corner!).

May 28 WOD: Sprints + Wendler

WOD

We did two 4 minute AMRAPs today.

4 minutes AMRAP

10 push press (95/65)
10 pull ups

Rest 4 minutes, then:

4 minutes AMRAP

10 kettlebell swings 24/16
10 hand release push ups

I got to try the 35 lb women's bar which I think is on loan from CF Kapitolyo and I used 55 lbs for the push press. I love the bar. It's thinner than the 45 lb men's bar so it's easier to handle. And again in lieu of pull ups, I did ring rows. For the second AMRAP, I did it as Rx'd.

As an aside, when I first started using the 16 kg kettlebell, I could only swing it up to eye level and now I can swing it overhead. Next target: the 24 kg kettlebell.

My score: 2 rounds + 8 ring rows; 4 rounds + 8 KBS


Strength: Dead lift

40% x 5 = 5 x 70
50% x 5 = 5 x 90
60% x 5+ = 10 x 105

Since it was a slow day at the box, I decided to start getting deload week done after the WOD.

Oh, and guess which celebrity attended the 10 am class again? Clue: his name starts with a D. It seems he liked CrossFit so much that he signed up right after his trial and scheduled his Foundations class. He even bought SFH. Welcome to the cult, boy.

May 27 WOD: Snatch skill

Yet another snatch day. After last week's snatch challenges, I wanted to take a step back and make sure my form is good before piling on the weight.

A. Skill: Snatch 5 x 3

The reps are not to be done touch and go. There must be a 5 second rest in between each rep. At the end of each set, rest 2 minutes.

B. Metcon

4 RFT

10 hang power snatch (115/75)
20 box jumps (24/18)

For the skill part, I practiced doing the full snatch. I used the short bar because the boys were using the long bars, and I started with 35. I did 55 lbs for the last set and failed the first 2 reps but finally nailed the 3rd one. The secret is not being afraid to extend the arms back quickly when getting under the bar. Now I need to practice doing that with heavier weights. Baby steps.

For the metcon, I used 45 lbs for the snatch and an 18" box for the box jumps.

My score: 9:37

May 24 WOD: Oly

I like that Olympic lifts are fondly called "Oly." Sounds cute, no? Like the name of a guy. Also, it makes the snatch and clean and jerk sound less intimidating. We worked on those today. And how fitting that I'd just read Chad Vaughn's CrossFit Journal piece on getting better at Oly.

A. Oly lifts

In 12 minutes and in 7 attempts (successful or failed), work up to 80% of 1RM snatch.

In 12 minutes and in 7 attempts (successful or failed), work up to 80% of 1RM clean and jerk.

B. Metcon

3 RFT (5 minute time cap)

30 sumo deadlift high pull (45/35)
15 mountain climbers
8 toes to bar

For the snatch, I worked up to 60 lbs. I attempted to snatch 65 lbs twice but wasn't successful. The clean and jerk went better and I was able to work up to 100 lbs. For the metcon, I used a 35 lb bar and I did 12 situps instead of 8 TTB because I didn't want to aggravate my ripped calluses. It was supposed to be an all-out sprint since it's only 5 minutes but I still DNFed. Pfft.

My scores: 60 (snatch); 100 (C&J); 2 rounds + 4 SDHP

May 23 WOD: Cleans and burpees

Ripped hands or not, I decided to just show up for today's workout. And I don't regret it at all! The WOD had 2 parts:

A. 4 sets

3 front squats
Rest 20 seconds, then:
Max reps pull ups
Rest 3 minutes

B. 10 minutes AMRAP

10 power cleans (155/105)
10 burpees

For the first part, I did ring rows and used a climbing load with my first set at 75 and my last one at 105. For the second part, I used 65 lbs for the cleans. And! I made sure to avoid using a non-Rogue bar. Also, before the workout, I already put band aid on my torn calluses and then taped them up (Rhona's advice). That seemed to work. Although I still haven't cut away the piece of skin hanging on my palm. I'm such a baby. I'll do it today, I swear!

I wish I'd learned how to use the hook grip from the start. I'm so comfortable using it now. I felt the difference when doing the cleans, and I was even able to go unbroken on the first round.

My scores: 105 (front squats); 4 rounds + 10 power cleans

May 21 WOD: Snatch

I much prefer the clean and jerk over the snatch. I feel like I'm not quick enough when I'm doing the snatch and it's frustrating. Anyway, today's workout was:

3 RFT

21 power snatch (95/65)
400m run

I was tempted to do it as Rx'd but I set my ego aside and used 55 lbs instead. I made the mistake of using the regular long bar (one of the non-Rogue bars) and it was too late when I discovered that its knurling was too rough. Can you believe I got my first real rip and it wasn't even from doing pull ups? I didn't make it under the 18 minute time cap either.

My score: 2 rounds + 13 snatches

Washing my hands hurtttt. And don't even ask me how I was able to shampoo my hair. I was reminded of this while I was fighting the urge to scream.

(source)

May 18 run workout

I was thinking of going to the box, I swear! But just as I was about to say "yes" to the WOD, I learned that there was no car so I resigned myself to staying at home. And I went for a run instead.

I ran 3 km in 25-ish minutes. That's a pace of about 8 mpk. I jogged 1 km then ran the last 2 km. It's been so long since I'd used my Garmin that I'd almost forgotten how to reset the run. I'm just glad it's still working!

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 17 WOD: Double chipper

Every once in a while, a WOD comes along and makes you wish you had stayed at home and had a decent breakfast instead. Today is one of those days.

2 RFT (rounds for time), 12 minute time cap:

30 wall balls (20/14)
25 chest to bar pull ups
20 pistol squats
15 kettlebell swings (32/24 kg)

Rest 5 minutes, then

EMOM (every minute on the minute) x 5 minutes:

4 squat cleans (225/135)

Since I am not a WODkilla but a WODscala, I used a 10 lb ball for the wall balls, did ring rows instead of CTB, and used 16 kg for the KBS. Being positioned right beside one of the CFMNL beasts Ken helped a ton in pacing. The last minute was such a struggle, though, and the heat only made it worse.

The 5 minute rest in between the 2 workouts didn't seem to be enough. My legs were still wobbly and my arms were a little numb, and I really didn't want to do squat cleans after 2 rounds of that chipper but I did them anyway. I am a CrossFit sucker like that. I used 65 lbs for the squat cleans and managed to do all 5 sets unbroken. That felt good.

My score: 11:47 / 65 lbs

How cool are these tops?!

Tank top by Life as RX

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