Jan 14 WOD: Hello again, snatch

Thankfully, I didn't get bitten by the lazy bug today and I didn't have such a difficult time getting my butt to the box.

I did my first snatch workout of the year! Today's WOD was 3 RFT (rounds for time):

- 4 power snatch (Rx: 95 lbs)
- 12 pistol squats
- 20 toes to bar

I set up a 55 lb bar and this time it was Coach Jordan who said I should add weight, so for the first time I used 60 lbs in a snatch workout. Halfway through, he remarked that it still seemed too light for me but I didn't add any more weight. I still can't do toes to bar, so I did my best to do knees to elbow instead. No such luck. My knees couldn't get anywhere near my elbows. Maybe just a little more practice will get me there.

For the cash out, we again did 4 x 400m runs every 3 minutes. The score for the run is your fastest and slowest times. My calves felt so stiff and heavy I thought I was going to get cramps.

My scores: 11:41 (60 lbs) for the metcon; 2:06 and 2:30 for the cash out.

Jan 11 WOD: Dead lifts and box jumps

It took a while, but I think I'm finally getting my groove back. I was actually excited to do the WOD today because it involves one of my favorite lifts, the dead lift.

There was a 12 minute cap and we had to do 21-15-9 (yes, the magic numbers) of:

- Dead lifts (Rx: 155 lbs)
- Box jumps (Rx: 24")

I used an 18" box, and since Coach Pau recommended using 60-65% of our 1RM for the dead lift, I set up a 110 lb bar. The challenge was for us to finish the WOD in under 10 minutes, so I thought that 110 was the right weight for me. It had been so long since we'd had a workout that involved dead lifts and I'd kinda forgotten what it's like to do high rep DLs. On hindsight, though, I think I could've gone a bit heavier.

According to Urban Dictionary, to sandbag is to purposely choose not to play your best. And at the box, when the coach tells you not to sandbag, it means you shouldn't take the easy way out just for the sake of finishing fast. I just love how the coaches push us. :)

Anyway. I finished in 6:11.

Jan 10 WOD: Ring rows, squat clean to thruster

My aching butt...

The warm up in itself was tiring. We started with a 400m run, then did a lot of dynamic stretches, then barbell warm ups. I was already drenched in sweat and the workout hadn't even started!

So, today we did:

35 horizontal ring rows
15 squat clean to thruster (Rx: 95 lbs)
25 horizontal ring rows
10 squat clean to thruster
15 horizontal ring rows
5 squat clean to thruster

It's all a blur

I set up a 45 lb bar, but Miggy spotted me just after I did my first squat clean to thruster and told me to add weight so I ended up with a 55 lb bar. I died. I did finish under the time cap of 18 minutes though. My time: 14:32.

Jan 8 WOD: Back squats

Pre-WOD, I worked on getting my new 1RM shoulder press so I can get back on the Wendler saddle. I'm quite happy to say that I got a 10 lb increase so my 1RM is now 65 lbs.

For the first part of the WOD, we were given 15 minutes to do heavy singles of back squats. The first 5 minutes were for warming up, and for the last 10 minutes we were to work up to 95% of our 1RM. Tin and I shared a bar, and whereas I worked my way up to 115 lbs, she worked her way up to 135.

For the metcon, it was:

3 minutes max reps back squats (Rx: 3/4 of body weight)

1 minute rest

3 minutes calorie row

1 minute rest

3 minutes max reps burpees

I did the workout as Rx'd! Woot! My scores: 115 (back squat A); 85 (3/4 BW) - 23 back squats / 36 calories / 21 burpees. Looks like the rowers are finally getting some exercise!

Jan 4 WOD: Double AMRAP

At the end of the WOD, Coach Jordan remarked that I still didn't seem in the mood to workout. Sooo that should give you an idea of how the workout went.

We had a total of 20 minutes to do 2 workouts:

8 minute AMRAP
- 20 kettlebell swings (Rx: 16 kg)
- 30 walking lunges (1 lunge = 1 rep)
- 40 double unders

4 minutes rest

8 minute AMRAP
- 10 burpees
- 20 push ups
- 30 sit ups

Who knew doing burpees after 30 sit ups would be so hard? I didn't. Hence the scores: 1 + 23 DUs; 1 + 26 sit ups.

I promise promise promise to do much better next week.

Jan 3 WOD: Clean and Jerk

Hello, barbell. I've missed you so.

We did 5 sets of 1 rep clean and jerk. I worked my way up to 85 lbs, and methinks it's time to set a new PR for the year.

For the metcon, we had to do 3 rounds of:

- 12 thrusters (Rx: 75 lbs)
- 12 chest to bar pull ups

I usually use only 50 lbs for workouts that involve thrusters, but it was written on the board that we should go about 5 lbs heavier on the thrusters today so I decided to use 55 lbs. As the WOD was being explained, I had like a deja vu - I was sure we'd done something similar before. And I realized it's a different kind of Fran. Anyway, my scores: 85 lbs (C&J); 7:33 (55 lbs).

When I got to work, I started on a SYTYCD season 8 marathon and this happened:

Our family must have received something like 6 or 7 bags of chestnuts, and since nobody seemed to be eating them I took a couple of handfuls with me to the office.

Jan 2 WOD: Welcome back WOD

After 10 days of feasting on all things non-paleo, it was initially a struggle for me to drag my butt to the box this morning. But I had to. Just had to.

It was 4 rounds of:

- 45 seconds calorie row
- 15 seconds rest
- 45 seconds hand release push ups
- 15 seconds rest
- 45 seconds kettlebell swings (Rx: 16 kgs)
- 15 seconds rest
- 45 seconds wall balls (Rx: 14 lbs)

I didn't push too hard today, and good thing too, because at certain points during the WOD I felt all the cake, cookies, and sweet treats fighting to come out from my tummy. Blechhh.

I did "girl" push ups, used 16 kgs for the KBS, and 10 lbs for the wall balls. My score: 194.

Dec 28 WOD: Ascending ladder

For the first part of the workout, we had 8 minutes to do an ascending ladder of the following:

- Power clean (Rx: 105 lbs across)
- Front squat
- Jerk

I used 65 lbs and I discovered soon enough that it gets more and more difficult to do unbroken sets as the number of reps increase (no duh). I didn't want to put down the bar after the front squats, but just thinking about jerking them made me tired. And so my mind won again.

My score: 5 + 6 front squats.

After that, we did goat work again for the metcon. We were again given 20 minutes, and I chose to do 60 ring dips (band assisted) and 10 x 10 sec L-sits.

Dec 27 WOD: Snatch couplet

I got these funky socks as a Christmas present from one of my sisters and decided to wear them today for good luck.

Today, we did 15-12-9-6-3 of:

- Power snatch (Rx: 75)
- Bar-facing burpees

I started out with 45 lbs, then on my second set Miggy gave me two 5s to add to my bar. It was of course still doable, but it made the barfees that much more difficult. I finished with 14:24 and I was totally spent after that.

For the metcon, we did 4 x 400m run every 3 minutes. My legs felt so heavy! Today's workout really made me regret my breakfast of a few slices of very un-paleo rum cake. I also questioned why I bothered to come and do today's WOD... which is something I almost always do anyway.

Dec 21 WOD: Squeaky clean

Great workout today! Of course, that wasn't what was going through my mind while I was actually doing it. The first part of the workout was 6 minutes AMRAP:

- 3 power cleans (Rx: 105 - same weight across)
- 3 hang squat cleans
- 3 squat cleans

I used a 65 lbs bar - almost didn't want to but I wanted to make my last workout before Christmas count. I also tried to apply something that I read (which I also learned from Coach Pau) about resting for a certain number of breaths then going at it again. I was able to do 5 rounds + 3 hang squat cleans.

For the metcon, I did:

- 60 paralette dips
- 10 x 12 second L-sits

As I was on my way out, I saw these girls double WOD-ing with Coach Matt. It's advance payment for all the food they'll be eating during the next few days! Heck, we'll all be doing AMRAP eating this season!

Ann, Matt, and Rach

A special Noche Buena WOD was announced yesterday. Those who wanna work out on the 24th are going to do a team WOD with the coaches and they'll be doing the Lumberjack 20. Sounds painful.

Dec 19 WOD: Team WOD

Team workouts are always fun because you get to work with other people, and there's always the added challenge of competing with the other teams. I got teamed up with Gerard and Rach, and we had to do 20 minutes AMRAP of:

- 7 kettlebell swings
- 3 laps shuttle runs
- 7 burpees
- 1 lap shuttle run

We used a 16 kg kettlebell, and in the end we did 23 + 2 laps shuttle runs. It was awesome. After that, we had the seafood buffet lunch that Amie had ordered from Dampa. It was supposed to be our Christmas lunch party, as we'd all agreed that the noon crew should have its own "party".

Good food, good people. Like the song goes, it's always a good time.

And, oh, I just want to share this:

From yesterday's paper (18 Dec 2012)

It's our very own Tere in the paper! It's amazing what paleo and CrossFit have done for her. A few months back, she was telling me she's lost so much weight that one of her patients (she's a dermatologist) even had the gall to assume that she'd had liposuction. We had such a good laugh when she told us about it. She's had to work her butt off to look the way she looks today, and it's an insult for someone to imply that she didn't put work into it at all.

I've been doing CF for a year now and it never fails to amaze me when I see people around me getting stronger, healthier, and better-looking (a fortunate side-effect).

Dec 18 WOD: Jerk

First, we did skills work and we worked on the behind the neck jerk. We were given 20 minutes to do 5 sets of 1 rep each. Which meant we had to go heavy. Tin and I shared a bar, and we worked our way up from 45 lbs to 65 lbs (me) and 90 (Tin). I made a couple of attempts at 75 lbs but I kept thinking about how heavy it was and I kept seeing images of the bar hitting my head, so I wasn't even able to jerk it up. The body was willing but the mind was weak. I much prefer jerking from the front. Boo hoo me.

After that, cash out was pretty much the same as last Tuesday's. It was OTM x 16 minutes:

Odd minutes: Max reps pistol squats
Even minutes: 8 chest to bar pull ups

My score: 65 lbs (jerk); 100 pistol squats

Dec 17 WOD: Partner WOD + Wendler

Strength: Shoulder press

40% x 5 = 5 x 25
50% x 5 = 5 x 30
60% x 5+ = 12 x 40

Annndddd... deload week is finally done!


Partner WOD

I got paired with Amie today. We had to do the following on the minute x 20 minutes:

- 3 power snatches
- 6 front squats

Amie and I agreed that we'd use 45 lbs for the snatch and 55 lbs for the front squats. I found the weights a wee bit too light, so I just focused on technique. For the snatch, a post that I read on Facebook said that a good cue is "bar on the belly", and I tried to do just that. As for the front squats, I did my best to maintain the hook grip even while the bar is racked on my shoulders, and I kept reminding myself to keep my elbows up.

I'm sad that the box will be closed on the 26th and the 2nd. Maybe it's time to rediscover running.

Dec 14 WOD: 1RM Clean

It was a 1RM kind of day, and we worked on the clean today. We had 20 minutes to find our 1RM clean. I warmed up with the bar and worked my way up from 55 lbs to 105 lbs. I'll take that 5 lb PR, thank you very much!

The last time I got my 1RM power clean, it took me 3 tries before I was able to clean 105 - it was actually a squat clean - and today I only had to do it once! CrossFit works, yo.

For the cash out, we had a choice between:

A. Any 2 of the following:

- 5 rounds for time: 15 unbroken push press

- For time: 60 ring dips

- For time: 10 rounds of 10-second L-sit holds

- For time: 10 rounds of 6 unbroken toes to bar

B. On the minute 5 x 10 reps overhead squats (70-80% of 1RM)

I went for the OHS using a 45 lb bar. 50 reps is no joke!

Dec 12 WOD: Couplet + Wendler

WOD

We did body weight exercises today, as we do every Wednesday. I was again tempted to cherry pick when I saw the WOD (it's the first thing I check in the morning, if you must know), but I had no choice. I don't like wall balls and burpees, which is even more reason for me to go.

There's a 20 minute time cap, and it alarmed me to see some DNFs on the board. We had to do 30-25-20-15-10-5 of:

- Wall balls (Rx: 14 lbs)
- Burpees

I used 10 lbs for the wall balls again, and even at that weight it was hard. It didn't help that my arms and legs (and my butt!) are still sore from yesterday's WOD. But slowly, the numbers went down and I finished, just barely, in 18:42. It was intense. Soleil even said that she threw up in her mouth! Like literally. OMG.


Strength: Back squats

It was still early when we finished, so I decided I better do the Wendler and get deload week over with.

40% x 5 = 5 x 50
50% x 3 = 3 x 65
60% x 1+ = 7 x 75

My legs were so shaky! Don't know if I should blame yesterday's WOD or today's WOD.

Dec 11 WOD: Choose your weakness

On the menu today: clean and jerks as an appetizer and pistol squats and pull ups for the main course.

Before the 15 minutes of skills work started, we were supposed to warm up to our working weight, which is 85-95% of our 1RM clean and jerk. Then when the 15 minutes started counting down, we had to do 5 sets of 1 rep each of this weight -- no adding and no subtracting of weights.

I used 75 lbs, basing my calculation on a 1RM of 85 lbs, but upon checking my log, I find out that my 1RM is in fact 80 lbs. Oops. That's still 95% of my 1RM, though.

After that, there was an on the minute (OTM) 16 minute metcon, where again we had the choice:

Odd minutes: 6 squat cleans or max reps pistol squats
Even minutes: 8 pull ups or 4 muscle ups

I went with the pistols and the pull ups, because those were what I needed to work on. I'd been practicing pistol squats at home and at the office (when I'm sure nobody is looking), so I also wanted to try doing it in a WOD. Success! My pistols are not perfect, but I will get there. I just need to gain a bit more flexibility.

Someday, I'll be able to do it perfectly like Christmas Abbott:

(source)

But for now, I like that I'm able to say, "My butt hurts from doing 107 pistols!" :)

My score: 75 lbs for the C&J; 107 reps for the pistol squats.

Dec 10 WOD: Choose your own adventure

I'm back from lovely Palawan where I went faileo all the way. And now I've got this dumb headache from gorging on sweets (my weakness!).

We worked on the front squat (racked) for the first part of the workout. We had 15 minutes to get our 3RM, then 5 minutes to get our 10RM. Helen and I shared a bar, and I was able to work my way up to 105 lbs. After that, I used 75 lbs for the 10RM.

For the metcon, it was on the minute for 16 minutes of:

Odd: Choice between 5 hand stand push ups or 6 push press
Even: 200m run or 100m sprint or 200m row

In his FB post, Coach Pau strongly suggested that we choose the exercises we need to work on -- in other words, what we don't want to do. For the odd minutes, I did the push press (45 lbs), and for the even minutes, I chose the sprint. And sprint I did!

Dec 5 WOD: Goats + Wendler

Strength: Dead lifts

Today's the start of deload week. Coach Jordan said I could try getting my 1RM for the lifts when I'm done deloading. I know for sure that my shoulder press has improved, but I'm not sure about my dead lifts and back squats.

Warm up: 5 x 50

40% x 5 = 5 x 70
50% x 5 = 5 x 85
60% x 5+ = 10 x 105


WOD

It was all body weight exercises today. I'm so glad they didn't make us do wall balls or burpees, though. The workout was 12 minutes long, and it was EMOM of:

- 20 double unders
- Max reps push ups

My 2 goats! I did the workout as prescribed, and at the beginning I had trouble getting even one DU. There were around 3 or 4 rounds that I wasn't able to finish, which meant I wasn't able to do push ups, but around half-time I started to get it. My score at the end of the 12 minutes: 68 push ups. So happy I stuck with doing full push ups and I could put a little "Rx" beside my name on the board.

Dec 4 WOD: Clean and jerk

We had 15 minutes to work up to our 3RM touch and go clean and jerk. When the coach says "touch and go", it means once you pick up the bar, you can't re-grip from the floor and you have to keep going until you're done with the set. I was able to work up to 85 lbs.

For the metcon, we had 12 minutes to do:

- 30 burpees

- 50 thrusters (Rx: 45)

- 500m row

Coach Pau was there beside me pushing me and constantly feeding me with instructions. It helped tons, and I know I would've gone easier on myself if he hadn't been there. That's one of the things I love about the CrossFit community (a.k.a. "cult" to others).

Anyway, I used only 40 lbs for the thrusters, because 50 thrusters are no joke (plus, I wussed out again). I finished in 9:44. Define wasak. I thought my legs were going to give in as I was trying to stand from the rower. And I lay on the floor for a good 5 minutes just trying to breathe.

Dec 3 WOD: Hello, Helen!

Benchmark girl Helen as cash out? Why not, coaches, why not, indeed?

For the first part of the workout, we worked on our full snatch, meaning we were to catch the bar in the squat position. We were given 15 minutes to work up to 3 x 1 of 45 lbs for beginners and 65 lbs for intermediate peeps. I tried going for 55 lbs but I couldn't stick it, so I stuck with 45 lbs.

For the metcon, we did Helen, which is 3 rounds of the following (with an 18 minute cap):

- 400m run

- 21 kettlebell swings (Rx: 16 kg)

- 12 pull ups

I'd thought about skipping this one but then I remembered Lisbeth Darsh's blog post on cherry picking, and I reminded myself that it's been 3 days since my last workout so I dragged my butt to the box and resigned myself to running in the noon heat.

So, confession: I know that it's supposed to be a 400m run, but I didn't run the whole time. I wonder when I'll ever actually run a running WOD. Maybe when I finally learn to fight back against all the negative thoughts invading my head every time I'm close to the edge of my comfort zone?

Anyway, as to my time: 16:32.