June 23 WOD: Row and thrusters

A. Strength and Skill

4 sets of:

5 front squats (65-80%)
Rest 10 seconds
5 high box jumps (rest 5 seconds between reps)
Rest 3 minutes

B. Metcon (20 minute cap)

1000m row/run, then:

3 rounds:

15 thrusters (95/65#)
30 double unders

It was raining out so we all rowed for the metcon. Coach Jordan wanted us to be done with the row in 5 minutes since we were doing the WOD in 2 heats. I finished in 4+ minutes but it took a couple of minutes before I could stand properly again. Another DNF under my belt!


My score: 85#/26" (FS and BJ); 1+22 DUs (55#)

June 13 WOD: Friday the 13th partner WOD

A. SWOD

Strict press

Set 1 - 5 x 50%
Set 2 - 5 x 60%
Set 3 - 5 x 70%
Sets 4, 5, 6 - 3 x 85-90%
Set 7 - 10 x 55-65%

B. Metcon

Partner WOD
4 RFT:

10 thrusters (95/65#)
5 burpees
10 hang power snatch (95/65#)
5 burpees
10 front squats (95/65#)
5 burpees
10 shoulder to overhead (95/65#)
5 burpees

Partners alternate rounds to complete a total of 8 rounds.

I partnered with Tere for both the SWOD and the metcon. My wrist is still healing (or injured?) so I went light in the strength WOD and we only used 40# in the metcon. Tere was able to complete 3 rounds while I made it to 2 rounds and 7 thrusters.


Our score: 55# (heaviest strict press); 2 + 7 thrusters (40#)

June 11 WOD: Tumilson

A new Hero WOD!

Tumilson

8 RFT (30 min cap)

200m run
11 burpee dead lift (135/95#)

The burpee dead lift sounds weird, but you simply do a burpee and instead of jumping up, you do a dead lift. Glad the weight wasn't very heavy. My wrist has been bothering me since last week's The Chief though, so I did the burpees carefully.


My score: 29:35 Rx

June 10 WOD: Partner WOD

Partner WOD

2 sets of AMRAP 5 minutes of:
40 kettlebell ground to overhead (clean and jerk or snatch)
40 toes to bar
40 supermans
40 box jumps (24/20")
Rest 5 minutes

Then, immediately after the second 5 minutes:

AMRAP 7 minutes of the following complex:
Power clean + Hang squat clean

Only one person should work at a time. The score for the clean complex is the total weight moved by you and your partner.

The only ones who showed up for the 10 AM class were Pao, Ken, and myself so I got partnered with Pao. I used light weights for the clean complex because of my wrist sprain (or strain, I never know which is which).


Our score: Set 1 - 20 supermans; Set 2 - 40 supermans (16 kg KB); 2805# (clean complex)

Paleo chocolate mug cake

I can't believe I waited so long to try this. I could've been eating cake every darn day if I wanted to! I got the recipe from PaleOMG and slightly modified it.


Paleo Chocolate Mug Cake
(serves 1)

1.5 tablespoons coconut flour
1.5 tablespoons almond flour
2 tablespoons virgin coconut oil
2 tablespoons unsweetened cocoa powder
2 tablespoons honey
1 egg
Pinch of salt
Pinch of cinnamon

1. Add all dry ingredients in a microwave-safe mug and mix well.
2. Add coconut oil, honey, and egg and mix well. Make sure that the egg is well incorporated in the batter.
3. Microwave on the highest setting for 1 minute and 45 seconds.

Jun 5 WOD: The Chief

On my third meeting with The Chief today, I finally had the guts to do it as prescribed. The last time I did it was in December last year, and I used 75#.

The Chief

5 cycles of:

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

I tried to do touch-and-go with the cleans as much as I could -- it really makes a difference in terms of efficiency.


My score: 16 + 3 squats (Rx)

Jun 3 WOD: Snatch PR!

A. BBG: Snatch

20 minutes to build up to a heavy snatch

B. Metcon

For time (20 minute cap):

1000m row or 800m run, then

3 rounds of:
15 overhead squats (115/75#)
15 ring dips

From now on, unless the coach says we're supposed to do the power snatch, I will always choose the full snatch during skill sessions. Also, I will always focus on the task at hand. I think those really helped me to finally break my snatch plateau. I can't even remember the last time I attempted heavy snatches.

I chose to row during the metcon, and I did parallette dips. Note to self: start practicing real ring dips!


My score: 70# (snatch); 16:35 (45#)

Jun 2 WOD: Dead lifts and DUs

A. Strength

Dead lift: work up to a heavy 2RM in 15 minutes (not for touch and go)

B. Metcon

Partner WOD

3 RFT (total of 6 rounds per pair)
50 double unders
20 box jump overs (20/18")

I was partnered with Rae and only one of us could work at a time. The partner must complete a round before the other one can start working. I love these built-in rest periods.


My score: 185# (2RM DL); 13:10 Rx

May 30 WOD: Olys and DUs

A. BBG

Snatch complex (15 minutes)

Power snatch + hang squat snatch + squat snatch

Clean complex (15 minutes)

Power clean + push jerk + split jerk

B. Metcon

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

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

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


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

May 27 WOD: Glorious cleans!

Yeah, so I haven't been posting my workouts. The WODs during the past couple of months have been uninspiring. We're not allowed to drop heavy weights on the floor anymore, hence the increased frequency of body weight exercises. And I can only take so many wall balls, burpees, pull ups and squats. I still have been working out, only now I go twice a week instead of the usual four times a week. I'm trying to find a way to jumpstart my motivation.

A. BBG

3-position pausing squat clean

Pause 2 seconds at each position.

Position 1 - Knees
Position 2 - Mid-thighs
Position 3 - Pockets

B. Metcon

5 RFT (15 minute cap)

10 power cleans (135/95#)
10 burpees


My score: 85# (squat cleans); 11:45 (65#)

May 7 WOD: Plyo Wednesday

A. 4 square drills, Tabata style

2 sets of 8 different drills

B. Banded sprints x 10

C. Metcon

5 RFT (20 minute cap)

200m medicine ball run
15 wall balls (9/7 kg)
15 medicine ball burpees

I used a 5 kg ball for the metcon, and for the MB burpees, I did a burpee first before getting the ball and finishing with it overhead.


My score: 3 rounds + 150m run (5 kg)

May 5 WOD: Push jerks and a mini-14.5

A. SWOD

4 sets of:

6 push jerks
Rest 2 minutes

B. Metcon

EMOM x 14 minutes

Odd: 5 thrusters (95/65#) + 5 lateral burpees over bar
Even: Rest

Thank goodness for built-in rest periods!


My score: 65# (push jerks); 7 sets (55#)

April 24 WOD: Chelsea

Chelsea is one of the mean girls.

EMOM x 30 minutes

5 pull ups

10 push ups

15 squats

I did the first three rounds as prescribed, but after that I scaled my pull ups down to ring rows.

My score: 19

April 22 WOD: Rope climbs

A. Skill

Rope climbs

B. Metcon

4-6 sets of:

3 power cleans (185/135#)
6 ring dips
9 box jumps (24/20")
12 hand release push ups
Rest 2 minutes

I need to work on my rope climbing skillz.


My score: 6 rounds, 17:13 (75#, parallette dips, 20")

April 16 WOD: Plyo Wednesday!

A. Warm up

Ladder drills

B. 4 Station skills/drills

4 sets of:

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

C. Metcon

15 minutes AMRAP

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


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

April 14 WOD: Annie

A. Strength/Skill

3 sets:

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

B. Metcon

Annie

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

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


My score: 20 DUs + 8 sit ups

March 26 WOD: Plyo + running

Summer has definitely arrived and the headache I got from running under the sun is solid proof.

A. Active dynamics (4 laps each)

1. High knees
2. Butt kicks
3. Deons
4. Skips
5. Back pedal
6. Carioca
7. Lunges
8. Burpee broad jumps
9. Forward hops
10. Double leg zigzag forward hops
11. Single leg zigzag forward hops

B. Strength/Skill

Split squats with kettlebells, 3 x 10 each leg

C. WOD

20 minutes running clock

400m run
Max reps jumping squats

At 4 minutes:
400m run
Max reps box jumps

At 8 minutes:
400m run
Max reps V-ups

At 12 minutes:
400m run
Max reps box jumps

At 16 minutes:
400m run
Max reps jumping squats

It took us about 45 minutes to finish all the active dynamics drills so we didn't get a chance to do the split squats and we went straight to the metcon.

In other news, the box is moving to a new location this Saturday and I feel a bit sad. I still remember the very first time I walked through the intimidating red doors of the box. Lots of things have happened, lots of changes have taken place since then. Like Samantha said in SATC, "A lot of shit went down in this place. Attention must be paid."

What may be the last time we get a picture here :(

My score: 38

March 24 WOD: 4 x 7

We warmed up with some handstand holds and Coach Jordan had us practice shifting our weight from hand to hand, as if doing a handstand walk. He also had us practice strict mini-handstand push ups where we were to try to touch the top of our head on a stack of plates. I think I'm getting there.

Metcon

14 minutes AMRAP

7 HSPU
7 burpees
7 ring dips
7 pull ups

I did pike push ups and parallette dips.


My score: 5 + 4 pike push ups

March 21 WOD: Open 14.4

I almost flaked again after watching the Open workout announcement.

Josh Bridges and Scott Panchik faced off for the fourth Open workout. You know, I never realized how cute (and hot) Josh Bridges was until I watched the video introducing him.

There were only two rowers left at the box, and we let the ones registered in the Open use them. For the non-competitors, Coach Jordan let us choose between an 800m run and 60 burpees. And of course I chose the run. Lesser of two evils. I finished the run in about 4 minutes but it took me forever to get those 50 TTBs, and when I'd finished them there was only about 1 1/2 minutes left, during which I was able to do 14 wall balls.


My score: 124 (7 kg MB)

March 20 WOD: Double EMOM

A. BBG

EMOM x 12 minutes: Choice of clean and jerk or thruster

2 reps of chosen barbell movement

Rest exactly 5 minutes, then

B. Metcon

EMOM x 12 minutes

20 double unders
Max reps push ups

I chose to do C&J for the first part of the WOD (I mean, who would choose thrusters, right?). During the metcon I skipped maybe 2 rounds because I couldn't complete the 20 DUs in time.


My score: 2040 (C&J); 68 push ups

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)