March 17 WOD: Cleans

I've been telling some people at the box how burned out I've been feeling lately. I haven't felt that thrill I usually get just before walking through that red door of the box. The bar feels heavy, my body feels slow.... Since I started CF in late 2011 I've never taken a purposeful break longer than 5 or 6 days and when I go on vacation in a couple of weeks I think I'll probably do just that.

A. BBG

5 sets of:

Heavy power clean 1-1-1
Rest 20 seconds
5 tall box jumps

B. Metcon

5 sets of the following every 3 minutes:

6 power clean (75-80% of heavy power clean)
12 hand release push up
300m run

I didn't run 300m the whole 5 sets because after a couple of sets I couldn't complete one set anymore in under 3 minutes. So Coach Jordan allowed me to run only 200m -- and I still DNFed.


My score: 105# (power clean); 24" (tall box jump); 4+12 HRPU (85#)

March 14 WOD: Open 14.3

In a video just before the announcement, Dave Castro said that people will have to "fight for every rep." He really is brilliant when it comes to programming.

Screen grab from the CF Games site

For this Open announcement, it was Alessandra Pichelli and Stacie Tovar who went head to head. And I just want to share my favorite moment of the announcement:

Screen grab from the video announcement

Tovar was wearing workout pants, which I thought was highly unusual for an elite CrossFitter competing in front of a big crowd (coz you know how us CF girls love to show off our quads). Just as Castro called out that there was 10 seconds to go before time starts, she shed her pants. I love it!

This is one painful workout. I did it as prescribed, thinking that it's "only" 8 minutes long, but how wrong I was. Since the weights are ascending, you have to have the plates ready on both ends of the bar so you can easily add them. And you're the only one who's supposed to add the plates so you have to move as quickly as you can.


My score: 90 Rx

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.

March 12 WOD: Plyo day and team WOD

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

A. Ladder drills

B. Station skills and drills

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

C. Metcon

Team WOD (teams of 3)

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

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


Our score: 415 reps

March 10 WOD: Dissecting D.T.

A. Skill/SWOD

3 sets of:

6-8 dead lifts
Rest 90 seconds
12-15 ring dips
Rest 90 seconds

B. Metcon

3 sets of:

2 minutes AMRAP:

12 dead lift (155/105#)
9 hang power clean (155/105#)
6 jerk (155/105#)
Rest 2 minutes

I kinda like having these rest periods built in because I can go all out and know that there is an end in sight. I scaled in the skill/SWOD and did parallette dips instead of doing ring dips.


My score: 145# (dead lifts); 3+2 HPC (75#)

March 7 WOD: Open 14.2 and bootcamp

For 14.2, it was Talayna Fortunato and CLB who went head-to-head. It wasn't as fun as 14.1.

I already did OHS yesterday using the same weight, and since I wasn't signed up for the throwdown anyway, Coach Jordan let me scale. I still can't do chest to bar pull ups anyway. It was a super short workout since I only made it to the rounds of 12 so I decided -- for what may be the 2nd time in my CF career -- to do the bootcamp WOD. It sucked (translation: I sucked), and I got a big, fat DNF.

This is what we did for bootcamp:

21-18-15-12-9-6-3 (25 minute cap)

Medicine ball clean (9/7 kg)
Double unders
Kettlebell dead lift (32/24 kg)
Box jumps
10m bear crawl


My score: 70 reps (45#; green band)

March 6 WOD: OHS couplet

A. SWOD

In 5 working sets, work up to a 3RM overhead squat. Rest 2 minutes in between sets.

B. Metcon

7 RFT (18 minute cap)

7 OHS (95/65#)
7 burpees

It's been a long time since I last did OHS. I forgot how challenging they were. I started with 45# and ended with 75# for the SWOD. I was going to sandbag the metcon but Coach Jordan convinced me to do it as prescribed so I said I'd try. I did a snatch every time I had to get the bar up, so you can be sure I wanted to put it down as seldom as possible. On the last rep of the very last set, I failed the OHS three times I think and I really wanted to cheat and not do it anymore. But I finally nailed it and was able to finish within the time cap.


My score: 75#; 17:17 Rx

March 4 WOD: Double AMRAP

A. Skill/SWOD

4 sets of:

2-3 Strict pull ups/chest to bar pull ups/ring rows

Rest 90 seconds

Front squat + jerk

B. Metcon

5 minutes AMRAP

10 pull ups

10 pistol squats (5 per leg) or goblet squats

Rest 5 minutes, then:

5 minutes AMRAP

10 toes to bar

20 double unders

I can't do strict pull ups yet so I did 3 weighted ring rows (10# plate on the chest). Now I know how it feels to be 10 lbs heavier. For the front squat + jerk combo, Coach Jordan emphasized that these must be done as 2 separate movements. For the metcon I chose to do pistol squats since I really need to work on them.

My score: 95# (front squat + jerk); 3 rounds; 2 rounds + 10 DUs

March 3 WOD: Snatch couplet

A. SWOD

5 sets of:

Strict press 5-3-3-2-2
Rest 90 seconds
Snatch technique 1-1-1
Rest 90 seconds

B. Metcon

3 RFT

10 hang power snatch (115/75#)
15 ring dips

I did parallette dips instead of ring dips.


My score: 5:51 (55#)

February 28 WOD: Open 14.1

The Open is upon us! After the live announcement by Dave Castro, Garrett Fisher and Marcus Hendren went head to head to do this:

Screen grab from the CrossFit Games site

So 14.1 turns out to be another repeat as it was the first Open workout last 2011, the first year Rich Froning won. He got a score of 448 that year, and surprisingly, neither Fisher nor Hendren was able to beat Froning 2011. That just shows how crazy good he already was at that time.

Anyway, the 10 am class was the first to do the workout at the box. Since I'm not registered for the Manila Throwdown, I scaled and used 45# instead of the prescribed 55#.


My score: 3 rounds + 16 DUs, or 151 reps (45#)

February 27 WOD: Open 11.3

One more day until Open workout 14.1 is announced!

A. BBG/Skill

EMOM x 12 minutes: Clean

Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+

B. Metcon

Open 11.3

5 minutes AMRAP
Squat clean (165/110#)
Shoulder to overhead (165/110#)

The squat clean is counted as 1 rep, and the jerk is counted as another rep.

My loads for the skills work: 65, 70, 75, 80, 85, 90, 95, 95, 100, 105, 105, 115#


My score: 115# (squat clean); 36 reps (75#)

February 26 WOD: Plyo Wednesday!

Since I'm so bad at body weight movements, I don't go to the box on Wednesdays because they're plyo day. I usually pick Wednesday as my rest day but I didn't work out yesterday so I had to come in today.

A. Resistance band sprints

B. Plyometrics: 4-square drill

C. Metcon

3 rounds, FGB style

1 minute max reps of:

Wall balls (9/7 kg)
Box jumps (24/18")
Kettlebell swings (24/16 kg)
Burpees
V-ups
1 minute rest

D. Core work: partner Russian twists with med ball

The plyo part wasn't bad, it was the metcon that sucked. Ideally, you should rest only during the 1 minute rest period but I love to rest so my score wasn't that good. We weren't able to do core work anymore though because there was no more time.


My score: 195 Rx

February 24 WOD: Cheeper

I think I've acquired the habit of deliberately mispronouncing words. Hence, cheeper (chipper, if you still don't get it).

For time or reps (10 minute cap):

70 double unders
50 bar-facing burpees
30 clean and jerks (135/95#)
10 muscle ups

The burpees were neverending and just awful. I completed 123 reps at the end of 10 minutes but the others wanted to finish and even though my mind was screaming no, I did it. Well, just until the 30 C&J at least. By the 13th C&J I wanted to stop but Anton sat in front of me and kept count and I had no choice but to see it through.


My score: 123 (75#)

February 20 WOD: Step ups

First workout in a week! I missed getting DOMS. The day is just not complete when none of your muscles hurt.

A. Skill

6 sets of the following complex:

Power clean + Squat clean

B. Metcon

For time:

60 step ups with front racked barbell (box height: 20/24"; weight: 115/75#)

I was going to scale but Coach Jordan said I might find the WOD too easy if I go light so I did it as prescribed.


My score: 95# (clean complex); 9:17 Rx

February 13 WOD: Snatchees

Snatchee (n.) - the combination of a snatch and a burpee

A. SWOD

5 sets of the following:

2 strict press + Max reps push press

Rest 15 seconds, then

45 seconds max reps push ups

Rest 2 minutes

B. Metcon

EMOM x 10 minutes

7 ground to overhead
3 burpees

I felt like my shoulders and triceps had bulged after the SWOD. Guess that's how people came up with "swole". Ugh. Anyway, Coach Jordan recommended that we go light on the ground to overhead so we won't rest too much, and we dutifully followed his advice. We had the choice of doing either a clean and jerk or a snatch. Most of us chose the latter because it is just more efficient.


My score: 57 (push press); 87 (push ups); 2,520 (8 rounds at 45#)

February 11 WOD: Bergeron Beep Test

One of those WTH workouts they make us do from time to time.

A. Metcon

"Bergeron Beep Test"

EMOM until failure
7 thrusters (75/55#)
7 pull ups
7 burpees

B. BBG

In 12 minutes, work on snatch technique.

I did a super scaled version of the WOD (35# thrusters and jumping pull ups) and it was still hard. Imagine doing all those 21 reps in one minute?! You know you have to sprint it but you also want to pace yourself so you don't burn out too soon. According to the creator of the workout, Ben Bergeron, this is his test for pure conditioning and mental toughness. Kinda reminiscent of 13.5.


My score: 2 + 1 burpee (35#; jumping pull ups); 70# (power snatch)

February 10 WOD: Team WOD

There was no strength or skill work today, just the metcon workout.

Team WOD (teams of 3)

4 x 5 minute AMRAP

3 box jump overs (24/20")
6 push press (95/65#)
9 kettlebell swings (24/16 kg)
Rest 2 minutes between quarters

A team member does one whole round and the next team member does the next round, and so on. After 5 minutes, there's a 2 minute rest, and then the next 5 minute AMRAP begins. I teamed with Rhona and Mau, and Coach Jordan said that we should aim to do 9 rounds during each set. Apparently, about 2 teams were able to do it. Unfortunately, we weren't one of them.


Our score: 26 + 8 KBS (18"; 55#; 16 kg)

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

It is such a good day.

A. BBG

EMOM x 12 minutes

Clean and jerk x 1

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

B. Metcon

For time (18 minute cap):

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

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


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

February 4 WOD: BS and Mini Cindy

A. SWOD

Back squats

Set 1: 6 x 60% x 75#
Set 2: 4 x 70% x 85#
Set 3: 2 x 80% x 100#
Set 4: Max reps x 85% x 105#

Rest 3 minutes in between sets.

B. Metcon

Mini Cindy

8 minutes AMRAP:
5 pull ups
10 push ups
15 squats

You know that brief period of amnesia when your mind is a total blank and you can't remember what the WOD was the day before and why you feel sore? I don't know if it's an age thing or I'm just really forgetful. Sometimes I can't tell anymore which movement made whichever part of my body sore. Or maybe it's just a CrossFit thing.

I feel like my pull ups are finally coming together. But I need to remind myself to keep my feet together the whole time when I'm hanging on to the bar, even when kipping (maybe especially when kipping).


My score: 105# (8 reps back squat); 5 + 8 push ups Rx

February 3 WOD: Shoulder to overhead

A. BBG

In 15 minutes, work up to a heavy push jerk (no split jerks).

B. Metcon

For time (15 minute cap)

25 shoulder to overhead (115/75#)
10 toes to bar
20 S2O
8 TTB
15 S2O
6 TTB
10 S2O
4 TTB
5 S2O
2 TTB

Every time I come to the box, there's always someone already there working out alone, preparing for the Open and the Regional. When I first started CF, I thought that was what I wanted to do. Now I know it's not for me. If I had to go to the box during off hours to do 3 or 4 workouts to prepare for a competition, I will probably stop finding joy in the WOD. I know some of our athletes love it and live for it and are really passionate about it, but I'm just an ordinary girl who stumbled into CF wanting to get stronger. I'm passionate about CF, just not about CF competitions. I may do the occasional throwdown but I wouldn't turn it into a regular thing.

Just my Monday morning thoughts.


My score: 100# (push jerk); 11:23 (55#)

January 30 WOD: Bells and burps

A. BBG

Every 2 minutes for 12 minutes:
Clean + Front squat (80-85% across all sets)

B. Metcon

"Tabata" Bells and Burps

6 sets, max reps:
20 seconds KBS (24/16 kg)
10 seconds rest
20 seconds burpees
10 seconds rest

Well, that wasn't so bad. What WAS bad was when I ate pizza and crepe cake after the WOD. Maigirl and Jason were celebrating their birthday and had brought food. And Greg brought one of his cheesecake experiments for us to try. Needless to say, it was to die for, and I can't wait for his shop to open near the box!

My half-eaten slice of coffee cheesecake crepe cake

Anyway, my score: 95# (clean complex); 76 reps Rx

January 28 WOD: Leg killer

A. Skill

3 rounds (not for time; focus on technique)

10 box jumps
10 toes to bar
10 alternating pistols (5 per leg)

B. Metcon

4 RFT (10 minute cap)

5 squat cleans (155/105#)
10 chest to bar pull ups
20 double unders

Rest 5 minutes

4 RFT (10 minute cap)

10 dead lifts (155/105#)
20 wall balls (9/7 kg)

You know I rarely lie on the floor after a WOD but this... this had me on my back a good few minutes. It absolutely owned me. The 7 kg ball played a particularly cruel staring game with me.


My score: 3 + 1 pull up (65#); 3 + 3 dead lifts (95#)

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 23 WOD: Another why-do-I-do-this-to-myself WOD

A. BBG

In 10 minutes, work up to a heavy hang clean and jerk (85-90%)

B. Metcon

6 RFT (20 minutes cap)

20 double unders
15 wall balls (9/7 kg)
10 pull ups
Rest 1 minute

Coach Jordan had us do 1 set of hang clean and jerk every 2 minutes. I started with 65#, then 75#, then 85#, then 95# for the last 2 sets.

Wall balls are mean. You feel good the first round but you die in the second round. On the bright side, I did my first set of DUs unbroken today!


My score: 95# (hang clean and jerk); DNF - 5 rounds (19:43)

January 21 WOD: Back squats and a quickie

A. Strength

Back squats

Set 1: 6 x 45-55%
Set 2: 4 x +10%
Set 3: 2 x +10%
Set 4: Max reps x -5% of Set 3

B. Metcon

AMRAP 2 minutes

6 thrusters (115/75#)
6 box jump overs (24/20")
6 hand release push ups

Rest 4 minutes, then repeat.

The strength part of the WOD was exactly the same as last Tuesday's, except that we were supposed to go heavier.

My score: 12 reps (90#); 2 rounds + 3 thrusters; 2 rounds (55#; 18")

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 17 WOD: What-to-bar pull ups?

A. SWOD

In 10 minutes, work up to a heavy complex of:
Snatch + Overhead squat

B. Metcon

AMRAP 20 minutes

100m sprint
2 belly to bar pull ups
4 push press (115/75#)
8 burpees over bar
4 push press (115/75#)
4 ring dips
Rest 1 minute

For the SWOD, on my last attempt I was able to power snatch 70# but I failed at the OHS. Oh, and if you didn't know, the gold standard in pull ups nowadays is the "belly to bar" pull up. I used a blue band for the pull ups, but even then I could only do chest to bar pull ups. Sheesh. Next thing you know they'll be asking us to do groin to bar pull ups.


My score: 65# (snatch complex); 5 rounds (blue band, 55#, parallette dips)

January 16 WOD: Clean complex and an EMOM WOD

A. BBG

5 sets of the following complex:
Halting clean dead lift + Hang clean + Power clean + Jerk

* What is a halting clean dead lift, you ask? According to the site, this is what you're supposed to do: Pull barbell from floor to just above the knees, pause 2 seconds, stand tall, then clean from the high hang position.

B. Metcon

EMOM x 10 minutes

Odd: 12-15 wall balls (9/7 kg)
Even: 6-10 chest to bar pull ups

I did a combination of 12 wall balls and 9 kipping pull ups.

And I'm leaving you now with this.

Dmitry Klokov's best lifts
(source)

Something to aspire for (???).


My score: 95# (clean complex)

January 14 WOD: Another deadly couplet

A. SWOD

Back squats
Set 1: 1 x 6 (45-55%)
Set 2: 1 x 4 (+10%)
Set 3: 1 x 2 (+10%)
Set 4: Max reps (-5% of Set 3)

B. Metcon

For time (12 minute cap):

20 thrusters (95/65#)
10 toes to bar
15 thrusters
8 toes to bar
10 thrusters
6 toes to bar
5 thrusters
4 toes to bar

I shared a bar with Amie for the back squats. We did 65# for Set 1, 75# for Set 2, 90# for Set 3, and 85# for Set 4. As for the metcon, you can probably tell just by looking at it that it was nasty. I did knees to elbows instead of TTB and I'm proud to say that most were legit reps. It was only during the last set of KTE that I wasn't able to make my knees and elbows meet (sorry, Coach!).


My score: 15 reps (85#); 9:27 (55#)

January 13 WOD: Overheads

A. SWOD

10 minutes to find 1RM shoulder press, then

10 minutes to find 1RM push press

B. Metcon

400m run
25 shoulder to overhead (95/65#)

Rest 3 minutes

400m run
25 shoulder to overhead (95/65#)

So it's true that your 1RM may differ from day to day. My 1RM strict press today was off my PR. Oh well. Some days you win, some days you don't.


My score: 65# (strict press); 90# (push press); 11:20 (55#)

January 9 WOD: Front squats and a quickie couplet

One week back and I still feel sluggish. Blech.

A. SWOD

EMOM 8 minutes
2 front squats at 75-80%

B. Metcon

In working intervals of 60 seconds on, 60 seconds off:

5 RFT
5 power cleans (155/105#)
10 box jumps (24/18")

Ever since I became more conscious about pushing my knees out when I'm squatting, I've felt better about my front squats. There are just so many things to keep in mind when squatting. For example today, these were the things I was mentally reviewing during the SWOD: deep breath, tight core, knees out, weight on the heels, elbows up, exhale, repeat.


My score: 95# (front squats); 6:42 (85#, 18")

January 7 WOD: Running clock

What's better than doing an AMRAP? Doing three! Yay! Well, not really yay.

6 minutes AMRAP

5 dead lifts (225/135#)
10 lateral burpees over bar
50 double unders
Rest and transition 4 minutes

6 minutes AMRAP

4 hang power cleans (135/95#)
8 hand stand push ups
Rest and transition 4 minutes

6 minutes AMRAP (sets ascending by twos)
Power snatch (115/75#)
Bar muscle ups

I did the first workout as Rx'd but my DUs sucked. For the second one I did pike push ups instead of HSPU, and for the third one I tried to do strict pull ups with the blue band.


My score: 1 + 12 DUs (135#); 6 + 4 pike push ups (75#); 6 + 4 power snatch (55#)

January 6 WOD: Burn

A. Skill

Work up to a heavy full snatch (12 minutes)

B. Metcon

3 RFT (25 minute cap)

10 lateral jumps
15 thrusters (95/65#)
20 knees to elbows

Plate overhead hold (45/35#) after each round -- duration must be the same as the time it took to finish the preceding round. There is a 3-burpee penalty every time the OH hold is broken.

The plate OH hold was pure agony. Sweat was streaming down my face and I was just holding the darn plate up. My shoulders were very much burnt after that -- literally hot to the touch. To think they're still achy from last Friday's WOD. I finished the 3 rounds but I still had a 2 minute OH hold to do when the time expired.


My score: 55# (full snatch); 3 rounds + 2 minute OH hold (55# thrusters; 15# plate)

January 3 WOD: "Games" Elizabeth

I woke up feeling achy all over but I succeeded in convincing myself to go to the box. We'd already done Elizabeth in the past, but today we did a slightly different version because we did power cleans instead of squat cleans.

A. Skill

4 sets of 1-1-1 power clean or squat clean
* Rest 10 seconds in between reps

B. Metcon

"Games" Elizabeth (15 minute time cap)

21-15-9
Power cleans (135/95)
Ring dips

Because I was "easing" back into CF, I used a light 75# for the metcon and did seated ring dips.


My score: 95# (power clean); 7:55 (75#)

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

December 23 WOD: Dead lift couplet

A. SWOD

6 sets of dead lifts

Set 1 - 3 reps
Set 2 - 2 reps
Set 3 - 1 rep
Set 4 - 3 reps
Set 5 - 2 reps
Set 6 - 1 rep

The last 3 set of weights must be heavier than the first 3 set of weights.

B. Metcon

EMOM x 10

3 dead lifts (80% of heaviest DL in SWOD)
6 burpees

For the SWOD, I did 135, 145, 155, 145, 165, 175#. Technically, the box is closed tomorrow but for the die-hards, there's what's called the traditional Noche Buena WOD which is always harder than the usual workouts we have. And tomorrow they're doing Naughty Nancy, the 6th WOD in the 2013 CF Games. So, no thanks. I shall just eat and get fat tomorrow.


My score: 175# (dead lifts); 10 rounds, 135#

December 19 WOD: My third 12.4

Throwback WOD time! A lot of people at the box seem to be preparing for the 2014 Open and I think today's workout served as sort of a gauge for their progress.

The first time we did this was in March 2012, and again in March this year.

12 minutes AMRAP

150 wall balls (9/7 kg)
90 double unders
30 muscle ups

The real time cap is 12 minutes but Coach Jordan set the clock at 20 minutes. I know. Ugh, right? Actually, when the 12 minutes expired I sat down for a bit and contemplated on whether or not I was going to continue until the end of the 20 minutes. Not hard to guess what I did. But man, those wall balls were never ending. I think I got a stiff neck because I was always looking up.


My score: End of 12 minutes - 126 Rx; end of 20 minutes - 150 wall balls + 46 DUs Rx

December 17 WOD: Bookend

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

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

800m run

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

Then 800m run

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


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

Dec 16 WOD: 1RM Shoulder press

A. SWOD

6 work sets to 1RM shoulder press (20 minutes)

B. Metcon

7 minutes AMRAP

7 box jumps (24/20")
7 burpees
7 kettlebell swings (24/16 kg)

I didn't get a PR on the shoulder press but I'm happy that 70# didn't seem as heavy as it did the first time. I remembered to avoid overextending my back as much as possible (I don't think I bent it that much) and I tried to keep my whole body tight

Fewer and fewer people have been going to the 10 am class. My theory is it's because of the slightly cooler temperatures and the shorter days that make it more difficult to get up in he morning. Oh, and I'm sure the heavy holiday traffic is also a factor.


My score: 70# (shoulder press); 4 + 6 KBS (yes, one friggin rep shy of 5 rounds)

Dec 12 WOD: Olys and pull ups

A. BBG/Skill

8 minutes: Warm up to 70% of 1RM snatch
5 minutes EMOM snatch 1 rep at 70-75%

Rest 2 minutes

8 minutes: Warm up to 75% of 1RM clean and jerk
5 minutes EMOM clean and jerk 1 rep at 75-80%

B. Cash out

2 sets for time:
25 pull ups

Only four people attended the 11 am class, including myself. Judging from pictures and chat conversations, the others are probably still wasted from last night's box Christmas party.

Anyway, I did real pull ups today! We were given 12 minutes to complete the two sets, so that was a lot of time. I was fretting about the pull ups and had asked Coach Jordan for advice. He told me to do pull ups for the first set, then ring rows for the second set. I agreed, but I knew that if I started with the pull ups I would most likely stick to it till the end. Success! And look, ma, no tears (on my hands, that is)!


My score: 55# (snatch); 90# (C&J); 9:39 Rx

CrossFit thoughts

If there is one thing that CrossFit has taught me, it's to put more value in what my body can do as opposed to what it looks like.

In today's world where everyone on social media can see what other people look like, it's so easy to be insecure and feel bad that you don't have firm arms, a thigh gap, or a flat belly. I wish more women would discover how much more confident they'd feel if they were strong.

Dec 10 WOD: Jerk balance

A. Skill

3 x 3 jerk balance

B. Metcon

3 RFT
10 dead lifts (245/165#)
15 clapping push ups
20 pull ups
25 double unders

The 12:30 pm class was overflowing so Coach Jordan had to do 2 heats. I scaled down again today. I've had no drive lately. Maybe (I hope) it's just a case of holiday-related laziness.


My score: 70# (jerk balance); 14:10 (125#; kneeling clapping push ups; ring rows)

Dec 9 WOD: Double the difficulty

Why do they make Monday WODs difficult? They must know we (meaning, I) indulge too much at weekends.

Metcon:

Every 2 minutes for a total of 5 sets (10 minutes)
5 clusters (135/95#)
10 toes to bar

Rest 5 minutes

Every 2 minutes for a total of 5 sets (10 minutes)
5 ground to overhead (135/95#)
10 box jumps (30/24")

Clusters are squat clean to thruster, which means they really take a toll on the legs because you need to clean the bar every darn time before pressing it up. For the second WOD I reduced the weight to 55# because Tere had the brilliant idea of snatching it instead of doing a clean and jerk.

Another nasty WOD done and dusted.


My score: 5 rds (65#); 5 rds (55#, 24")

Dec 6 WOD: Second dance with The Chief

Well hello there, The Chief. We meet again.

We did this workout in January so I knew it was going to be awful.

The Chief

5 cycles of:

3 minutes AMRAP
3 power cleans (135/95#)
6 push ups
9 squats
Rest 1 minute

I remember that the goal was to be able to do at least 20 rounds. I was thinking about doing the WOD as prescribed but Charles recommended scaling down. He said it would be a shame if you do go Rx and complete only 15 rounds.

My score: 20 + 3 power cleans (75#)

Dec 5 WOD: Push and pull

A. SWOD and Skill

4 sets:

5 strict press
Rest 90 seconds
3 weighted strict pull ups
Rest 90 seconds

B. Metcon

6 minutes AMRAP

5 pull ups
10 burpees

Just my luck that on the day I decided that my torn palms could take on WODs again, there had to be pull ups. I did the strict pull ups with a blue band for the first part of the WOD but did ring rows instead of pull ups during the metcon.


My score: 65# (strict press); 5 + 1 burpee

Dec 2 WOD: Clean and jerk rewind

A. BBG

In 15 minutes, work up to a heavy (submaximal) clean and jerk.

B. Metcon

5 RFT (15 minute cap)

5 clean and jerk (155/105#)
10 pull ups

The good news is, this week didn't start with a DNF. My clean and jerks felt a little iffy today so I didn't attempt to go for a PR. I wanted to negotiate with Coach Jordan about doing ring rows instead of pull ups, but he said I should do them Rx'd because I should work on them. Fine!


My score: 105# (clean and jerk); 13:48 (75#)

Nov 29 WOD: Journey

The only thing that makes DNFs suck less is hitting a PR.

A. BBG

In 12 minutes, work up to a heavy power clean and jerk.

B. Metcon

"Journey" (15 minute cap)

100 overhead squats (115/75#)
3 burpees EMOM

It sucked when I was a newbie and it sure sucked now. My quads still hadn't recovered from last Monday's WOD so I had to go slowly with the OHS. My quads are so mad right now. When I sit too long and stand up my legs feel so wooden. On the bright side, I PRed my clean and jerk today! Finally nailed 115# and was really close to getting 120# but my core got wobbly.


My score: 115# (power clean and jerk); 60 (55#)

Nov 26 WOD: Glimpse

Okay, it turns out that it's anniversary week at the box and I think we're doing throwback WODs the whole week. Today's WOD, "Glimpse" first appeared in November 2011. Whoa. That was the month I started doing CF.

Glimpse

5 RFT (20 minute cap)
9 dead lifts (225/155)
12 bar facing burpees
20 double unders

I did the workout as prescribed and I STILL DNFed. My excuse is I wasn't able to warm up properly and my quads were still sore and stiff as heck from yesterday's squats.


My score: 4 rounds Rx

Nov 25 WOD: Cindy's mistress

As a way of celebrating CFMNL's third year of spreading the CrossFit love in the Philippines, we did a throwback WOD that first appeared in September 2011.

60 burpee to squat clean (95/65)
Every 2 minutes do 5 pull ups, 10 push ups, 15 squats (1 round of Cindy)

I did pull ups the first 3 or 4 rounds but had to scale down to ring rows when my pull ups started looking pathetic. I also used only 55# for the squat cleans. I know... sandbaggerrrr. And I still DNFed! Who scales and still DNFs? Me, that's who.


My score: 43 (55#)

Nov 22 WOD: Cleans

A. BBG

6 sets of clean complex:
High hang clean + power clean + push or split jerk (80%)

B. Metcon

6 minutes AMRAP
10 pull ups
10 ring dips

What is up with the corny metcons? Of course I didn't do the metcon as prescribed. Like yesterday, Coach Jordan said that he didn't want us to rest during the 6 minutes since it was so short. So he told me to scale. I did ring rows instead of pull ups and push ups instead of ring dips.


My score: 90# (clean complex); 6 + 10 ring rows

Nov 21 WOD: Snatch practice

A. BBG

EMOM x 10 minutes
Snatch complex: High hang snatch + snatch (70%)

B. Metcon

EMOM x 6 minutes
20 double unders
10 toes to bar
10 double unders

I had to scale wayyy way down on the metcon because Coach Jordan wanted us to finish the rounds as much as possible. He knew I wasn't super proficient in both the DUs and TTBs so he allowed me to do tuck jumps instead of DUs and V-ups instead of TTB.


My score: 55# (snatch complex); 5 rounds

Nov 18 WOD: Cleans and burpees

No SWOD or BBG today. Just the metcon.

OTM x 20 minutes:

3 power cleans
5 burpees

The score is computed by adding the total weight that was moved during those 20 minutes. I used an 85# bar and skipped 3 sets. Yes, I'm a sandbagger.


My score: 4335; 85 burpees

Nov 10: Karera Lakas Pilipinas - Commandant's Cup

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

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

Race map

The obstacles were fun but the run was a killer.

Happy faces before the obstacles

Boulder maze

10 kg sandbag carry

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

Nov 15: DNF for lunch

A. BBG

6 sets of the following clean complex:

High hang clean + push press + push/split jerk
Rest 2 minutes after each set

B. Metcon

For time (10 minute cap)

100 double unders
75 kettlebell swings (24/16 kg)
50 push press (75/55#)

I started off with 75# for the complex and stopped at 95# during my fourth set. I was able to do it but I failed in the push press in the fifth AND sixth sets. Weak!

On the bright side, miracle of miracles, my double unders showed up today! I finished the 100 DUs in under 5 minutes but it took me a lot of time to finish the KBS. I also rested a lot while doing the push press.


My score: 95# (clean complex); 196 reps Rx

Nov 14 WOD: BS

A. SWOD

5 x 3 back squats (rest 3 minutes after each set; stay within 75-85%)

B. Metcon

For time (8 minute cap):
21-15-9
Pull ups
Burpee to 45# plate

I did the first set of pull ups Rx'd but by the second set I'd decided to do jumping pull ups instead. Still DNFed though.


My score: 115# (back squat); 7 burpees to plate (yes, 2 reps shy of completing!)

Nov 12 WOD: Meh

First workout after the obstacle race last Sunday.

A. Skill

Take 12 minutes to work on a specific gymnastic skill (I chose pull ups)

B. Metcon

15 minutes AMRAP
9 dead lifts (155/105#)
12 hand release push ups
15 box jumps (24/20")

I rested way too much during the metcon but I did it as prescribed.


My score: 6 + 3 HRPU (Rx)

Nov 7 WOD: Push ups and DUs

A. BBG

5 sets (12 minutes)

Snatch balance + OHS (focus on technique and mechanics)

B. BBG

5 sets (12 minutes)

Power snatch complex: power snatch from high hang + power snatch from mid-thigh + power snatch from mid-shin

C. Metcon

3 RFT (8 minute cap)
25 hand release push ups
50 double unders

I was complaining about the DUs again and was saying how I knew it was going to slow me down when Coach Jordan called me out and basically said I shouldn't start thinking like that. Yes, my head is always messing with me!


My score: 50# (snatch balance); 55# (power snatch complex); 2 + 15 HRPUs

Nov 5 WOD: Deja puke

The feeling I got after finishing today's WOD was eerily reminiscent of how I felt after that infamous workout we did last February. You know it's going to be bad when there's no strength or skill work before the metcon and there's a 30 minute time cap.

5 RFT (30 minute cap)

6 handstand push ups
12 thrusters (135/95#)
18 burpees over barbell
24 pull ups

I scaled everything but the burpees. I did pike push ups on the box for the HSPU and ring rows instead of pull ups. It was such a mental game to keep going (a game I lost again and again), especially when transitioning from the thrusters to the burpees. I divided the reps into sets of 6 at the outset to pace myself.


My score: 3 + 18 ring rows (55#)

Nov 4 WOD: Those darn kettlepees

I almost didn't go today. If it weren't for the strength WOD, I probably wouldn't have come.

A. SWOD

Front squats

3 x 95#

2 x 105#

1 x 110#

1 x 115#

1 x 125#

1 x 130#

3 x 110#

B. Metcon

100 kettlebell swings (24/16 kg)

Every 30 seconds, do 3 burpees

I failed the 130# FS. Sadness. Then in the metcon I rested a few times and, as what always happens when I rest too long and too often, I DNFed. Also, I am always embarrassed by how much I sweat.

My score: 125# (front squat); 86 Rx

Coconut chia pudding

I'd known about chia pudding for some time before I finally decided to get a bag of chia seeds from Healthy Options. They don't come cheap, that's why it took me a while to get on the chia bandwagon. They're not strictly paleo, but I do find them good for me. Mark Sisson briefly wrote about why we should be cautious about consuming too much.

I make chia pudding the night before I plan to have it for breakfast, since it should be chilled before eating.


Coconut Chia Pudding
(serves 1)

1/2 cup coconut milk
1 tablespoon coconut sugar
1 1/2 tablespoons chia seeds

1. Using a blender bottle, mix together coconut milk and coconut sugar. Make sure that the sugar is dissolved.
2. Take out the wire whisk ball thingamajig and mix in the chia seeds. Stir every few minutes.
3. Pour the mixture into a small bowl or mug, cover with a plastic wrap, and chill overnight.

Oct 31 WOD: Not-so-scary Halloween workout

Only four people showed up for the 11 am class and I'm guessing it's because most of the box peeps were hungover from the Halloween party the night before.

A. SWOD

5 x 4 to 6 reps snatch grip dead lift

* Use 80-95% of 1RM snatch; rest 3 minutes in between sets

B. Metcon

5 x 2 minutes AMRAP

5 hand stand push ups
5 toes to bar
5 ring dips
Rest 1 minute between sets

I scaled everything for the metcon. I did strict press (45#) instead of HSPU, knees to tricep instead of TTB, and seated ring dips instead of the real thing.


My score: 65# (snatch grip DL); 6 + 3 strict press

Oct 29 WOD: PR day and Lift up Luke

A. Skill

Work up to a heavy or 1RM clean and jerk (20 minutes)

B. Metcon

Lift up Luke

5 minutes AMRAP
4 power clean (155/105#)
24 double unders
10 pull ups

After months of being stuck at 105#, I finally added 5 pounds to my clean and jerk PR! I tried 115# twice but could only clean it. Also, I did the workout as prescribed. I don't think I would've done it if the WOD was longer than 5 minutes though.


My score: 110# (clean and jerk); 1 + 3 pull ups Rx (69 reps)

Oct 25 WOD: Back squat

A. SWOD

Back squat
1 x 5 x 95#
1 x 3 x 110#
1 x 1 x 135#
1 x 5 x 110#
1 x 3 x 135#

B. Metcon

Ring dips (100/70; 15 minute time cap)

It's been too long since I'd done back squats and at first the bar felt awkward on my back but I got my groove back after warming up. I failed the last rep of the last set! Argghhhh. And about the metcon, those scaled ring dips were hard! Coach Jordan set up the rings close to the floor and what we did looked like parallette dips but with the rings. My triceps died.


My score: 11:16

Oct 24 WOD: Running Jackie

A. BBG

8 x 2 snatch

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

B. Metcon

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

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


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

Oct 22 WOD: Yet another bar complex

A. SWOD (15 minutes)

1 RM push press

B. Metcon (20 minute cap)

4 sets of:
9 dead lift
6 front squat
3 shoulder to overhead
Rest 3 minutes in between sets

I PRed my push press! The heaviest I'd done was 95# and today I was able to add 10#! Truthfully though, I would've stopped at 100# if Tere, Rhona, and Coach Jordan weren't egging me on. For the bar complex, we were not to regrip or let go of the bar at any time during a set. We could rest the bar in the hang position or in the clean position but we cannot drop it.


My score: 105# (push press); 65/70/75/85

Oct 21 WOD: A whole lot of leg work

A. SWOD

Front squats (15 minutes)
Work up to a heavy single

B. Metcon

Part 1: 7 minute cap
20 Russian kettlebell swings (32/24 kg)
10 box jumps (30/24")

Rest, then at the start of the 12th minute:

Part 2: 4 sets
60 seconds max reps wall balls
60 seconds rest

Mondays are always hard. Midway through the warm up I always find myself wishing I hadn't gone to the box.


My score: 115 (front squat); Part 1 - 4:38 (16 kg/24"); Part 2 - 60 reps

Oct 18 WOD: Heavy deads

Today's workout was more of a SWOD.

For load and reps completed:

15 dead lifts (70%)
Rest 20 seconds
Max reps ring push ups
Rest 3 minutes
10 dead lifts (80%)
Rest 20 seconds
Max reps ring push ups
Rest 3 minutes
5 dead lifts (90%)
Rest 20 seconds
Max reps ring push ups

Cashout:

Sally Up, Sally Down V-ups

For the first set of DLs I used 135#; for the second set I used 155#; for the last set I used 175#. I was pathetic at the ring push ups. I was able to do only one, so Coach Matt said it would be better to do parallette push ups instead -- which was still hard.


My score: 175# (dead lift); 13 (parallette push ups).

Oct 17 WOD: Max rep thrusters and box jump overs

A. Core

3 rounds
20 odd objects walking lunges
Rest 1 minute
Max reps strict pull ups
Rest 1 minute

B. Metcon

6 rounds
30 seconds max reps thrusters (95/65#)
Rest 30 seconds
30 seconds max reps box jump overs (24/20")
Rest 30 seconds

The first part wasn't timed but we did have to keep track of the number of pull ups we'd been able to do. The second part was not fun. Like, at all. I had initially planned to sandbag but when I saw Greg going Rx, I kinda felt that I had to go Rx too. During the fifth round of box jump overs I almost felt like puking. Ugh, ugh, ugh!


My score: 38 pull ups (green band); 89 (34 thrusters + 55 box jump overs)

Oct 14 WOD: Front squats and a pyramid

A. SWOD

Front squats
3 x 5 at 85% of 1RM
Rest 3 minutes after each set

B. Metcon

30 pull ups
20 box jumps (24/20")
10 snatch (135/95#)
20 box jumps
30 pull ups

My score: 105 (front squats); 7:53 (ring rows, 20", 55#)

Oct 10 WOD: That heart attack feeling

A. BBG

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

B. Metcon

12 minutes AMRAP

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

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


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

Oct 8 WOD: Push, pull, and under

A. SWOD

Push press
1 x 3 x 65#
1 x 2 x 70#
1 x 2 x 75#
1 x 1 x 80#
1 x 1 x 90#
1 x 1 x 95#

B. Metcon

3 RFT
10 dead lifts (235/185#)
15 ring dips
30 double unders

I'm sooo glad my DUs we okay today. I didn't trip as often as I did the last time we had a DU WOD.


My score: 95# (push press); 8:12 (135#/box dips)

Oct 7 WOD: Snatch day

A. BBG

Hang snatch
3-3-3-3-3

B. Metcon

EMOM 10 minutes
3 power snatch (135/95#)
6 toes to bar
9 box jumps (24/20")

I stuck with the 45# bar for the hang snatch practice. I used the same weight for the power snatch and did knees to elbow/chest. Then after the WOD, we stuffed our faces with the different kinds of cake that Rhona had brought from Bacolod.


My score: 45# (hang snatch); 5 rounds (45#; 18")

Oct 4 WOD: Clean and jerk plus a partner WOD

I <3 the clean and jerk. It makes me happy.

A. BBG

EMOM x 12 minutes
1 x 45% x 50#
1 x 55% x 60#
1 x 65% x 70#
1 x 65% x 70#
1 x 70-75% x 80#
1 x 70-75% x 80#
1 x 75-80% x 85#
1 x 75-80% x 85#
1 x 80-85% x 90#
1 x 80-85% x 90#
1 x 85-90% x 95#
1 x 85-90% x 95#

B. Metcon

PWOD - Partners alternate to complete:

4 RFT
15 wall balls (9/7 kg)
10 toes to bar
5 burpee box jump over (24/20")

I partnered with Helen and on the first round, I went first with the wall balls, then she did TTB, then i did the burpee box jump overs. On the second round, we switched, and continued on until the end of 4 rounds. Mercifully, we finished within the time cap.


Our score: 6:43 (7 kg; knees to chest; 18")

Oct 3 WOD: Power clean triplet

With all the front squats we've been doing lately, my form better get better!

A. SWOD

Front squats (20 minutes)
8 x 2

B. Metcon

3 RFT (10 minute cap)
10 power clean (135/95#)
20 hand release push ups
30 double unders

I'm almost positive I would've finished if not for those darn DUs!


My score: 105# (front squats); 2 + 20 HRPU (80#)


In other news, I want to try taking on Rich Froning's Bring Sally Up challenge. The prescribed weight for men is 135# while it's 95# for women. Here's what it looks like:

Oct 1 WOD: Front squats and burpees

It's already October! Where did September go??

A. Skill

Ring dips
3 sets of max reps ring dips
90 second rest in between sets

B. Metcon

4 RFT (10 minute cap)
5 front squats (185/125#; clean from the ground)
10 pull ups
15 burpees or 50 double unders

The original WOD called for 200m sprints instead of burpees or DUs but it started raining as we were warming up so Coach Jordan tweaked it. I chose burpees because there was a bigger possibility of me actually doing 15 burpees faster than 50 DUs. I also chose to do ring rows instead of pull ups (still in observance of petiks season).


My score: 3 + 3 ring rows (90#)

Sep 30 WOD: Clean pulls

A. BBG

Clean pulls
3-3-3-3

* Same weight across; focus on technique

B. Metcon

5 rounds
30 seconds max effort kettlebell swings
30 seconds rest
60 seconds max effort burpees
1 minute rest in between rounds

Gigay, Rhona, and I shared a bar for the clean pulls and the three of us used the same weight. Oh, and the metcon sucked. Or rather, I sucked at the metcon.


My score: 115# (clean pulls); 58 KBS (16 kg) + 67 burpees = 125

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")

Sep 24 WOD: The squatch

So Greg invented a new term today. He was trying to say, "squat snatch" and what he said was "squatch."

A. BBG

12 minutes to establish a heavy complex of:
1 squat snatch + 1 wide grip push press (from the back) + overhead squat

Then, 5 minutes EMOM:
1 complex at 80% of previous heavy complex

B. Metcon

Baby Isabel (8 minute time cap)
30 power snatch (95/65)

I really need to work on my bottom position! Coach Jordan said we should focus more on skill now and not so much on hitting heavy weights. I agree!


My scores: 60#; 50# (heavy complex); 4:07 (55#)

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

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 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)