Mar 21 WOD: Open 13.3

I watched the live announcement on the CF Games website again this morning. I feel like such a CrossFit dork for setting my alarm to make sure I didn't miss it. Then again, I'm sure millions of CrossFitters around the world did the same. Well, maybe not millions, but, you know... a lot.

Grabbed from the CF Games site

So it turns out that 13.3 is 12.4. I remember doing this last year. I used a 10 lb ball for the wall balls and I only made it through those. For the CFMNL Open, this was the scale they gave:

Grabbed from the CFMNL site

I've never used a 14 lb ball for wall balls before and of all the days to do it, it had to be today. I told Miggy about it and he said, "Good!" with a big, happy smile. Well, when push comes to shove, there's no other way to do it but to just do it.

My score: 120 (sucks that I wasn't even able to do the double unders with my nifty new Rogue SR-1 rope!)

Mar 20 WOD: OTM + Wendler

Strength: Dead lift

70% x 3 = 3 x 125
80% x 3 = 3 140
90% x 3+ = 5 x 160

Assistance: Kettlebell swings

5 x 10 x 16 kg

I haven't been feeling the Wendler love lately but I still do it. It's probably because of the lack of sleep, so I'll be glad when my shift changes and starts an hour earlier.


WOD

OTM (on the minute) x 20 minutes

Odd: Choice between push ups or dips, 8-12 reps
Even: Choice between max reps pistol squats, 10 kettlebell goblet squats, or 20-40 double unders

My score: 102 push ups; 115 pistols

So another thing to add on my ever growing list of CF stuff to work on: pistol squats. I need to work on doing it with my leg out in front and not letting it stray to the side when I need to balance myself.

In other news, 13.3 is going to be announced tomorrow, 8 am (Philippine time)!

I found this floating around on Pinterest

For me, half the battle is in my mind. I need to just shut up and do the work.

Mar 19 WOD: Running and lunges

Of course there had to be a run today. When the sky is cloudless and the noon sun is high. The lunch class really struggled with the heat, and I'm sure that if it weren't that hot we would all have finished (probably).

3 RFT:

800m run
40m one arm kettlebell overhead walking lunges (24/16 kg)

Grabbed from CFMNL

Before we started, we learned that there will now be running WODs once during weekdays. Groans all around, but whatever. I signed up for CrossFit, and this is part of the deal.

Anyway, I made it to only 2 rounds + 800m run when the 25 minutes ran out but I still did the last set of 40m walking lunges.

Mar 15 WOD: Thrusters + Wendler

Strength: Shoulder press

65% x 5 = 5 x 40
75% x 5 = 5 x 50
85% x 5+ = 5 x 55

I had a lot of difficulty getting the bar up in the last set. I couldn't even do it unbroken. What's up with that?? Maybe my shoulders haven't recovered from 13.2?


WOD

For time:

- 20 thrusters (115/80)
- 8 chest to bar pull ups
- 8 toes to bar
- 10 thrusters
- 4 chest to bar pull ups
- 4 toes to bar

I used a 45 lb bar because I wanted to take it easy today. I also got reunited with the blue band for the pull ups, and I did knees to stomach instead of the toes to bar. I really must find the time to work on the toes to bar.

My time: 4:02

Mar 14 WOD: Open 13.2

I woke up this morning just in time to watch the live announcement of the Open workout 13.2 on the CrossFit Games website.

Grabbed from the CrossFit Games site

On paper, it looks deceivingly simple. But you know these are the ones you should be wary of. I watched the head-to-head throwdown between Annie and Lindsey Valenzuela and it was fascinating. They both started out hard and fast, and while Annie was able to sustain her pace, Lindsey started slowing down a bit until she was a round behind Annie. The latter scored 361 (12 rounds + 1 shoulder to overhead) while Lindsey scored 335 (11 rounds + 5 shoulder to overhead). Which means they did each round in less than a minute. That is insane.

For the CFMNL Open, this was the scale that they gave:

Grabbed from CFMNL

I'm registered under the female medium Rx category so I used 55 lbs for the shoulder to overhead (push press) and dead lift, and got a 20" box for the box jumps.

My score: 201 (6 rounds + 6 box jumps)

Mar 13 WOD: Running and wall balls + Wendler

Strength: Back squat

So it turns out this Wendler thing works. Because I checked my log and saw that what I could only do 5 reps of last month, I was able to do 7 reps of today.

65% x 5 = 5 x 80
75% x 5 = 5 x 95
85% x 5+ = 7 x 105

Assistance 1: Walking lunges (15 lb plate)

5 x 10

Assistance 2: Overhead squats

1 x 10 x 35
2 x 10 x 45
2 x 10 x 55

The heat was suffocating! I really felt those beads of sweat dripping off my nose in that last set. Summer has truly arrived.


WOD

I sucked at the WOD! We had to do 3 rounds of the following against a 3 minute running clock:

- 400m run
- Max reps wall balls
- Rest 3 minutes

That means you'll have to finish the run faster so you can do a lot of wall balls. I was able to finish the runs in 2 minutes or so, but I always had to take a breather before going at the wall balls. Hence, my very poor score: 35.

In other news, Open workout 13.2 will be announced tomorrow! I'm excited about it because I can't wait to see how my boxmates do, but at the same time I dread it because I know it's not going to be a walk in the park. Either way, there's no escaping 13.2.

Um, actually, 13.1 crushed me. But whatever.
One down, 4 to go!

Mar 11 WOD: Couplet + Wendler

Strength: Dead lift

And today marks my fifth cycle.

65% x 5 = 5 x 115
75% x 5 = 5 x 130
85% x 5 = 7 x 150

Assistance 1: Kettlebell swings (16 kg)

5 x 10

Assistance 2: Good mornings

1 x 10 x 45
1 x 10 x 55
1 x 10 x 65
2 x 10 x 75


WOD

10 minutes AMRAP:

- 6 dead lifts (225/155)
- 6 handstand push ups

We practiced doing handstand kick ups before the workout. I'm still too scared to kick up until my heels touch the wall. To think my sisters and I used to do it for fun all the time when we were still kids! There's something about getting old that makes you more afraid to try new things.

I set up a 120 lb bar (even though Coach Jordan was needling me to go Rx) and used a box for the pike push ups.

My score: 10 + 6 dead lifts

Mar 8 WOD: Open 13.1 + Wendler

Strength: Shoulder press

It's deload week anyway, so I figured I might as well get this cycle over and done with. I didn't get the chance to do assistance work, though, because the bootcamp class was full again.

40% x 5 = 5 x 25

50% x 5 = 5 x 30

60% x 5+ = 10 x 35

Boring. The WOD, however, was anything but.

WOD: 13.1

I had mentally prepared for 13.1 yesterday. I read the Coaching Roundtable article on Tabata Times, I watched Julie Foucher's demo video:

I watched Carl Paoli's video breaking down 13.1:

Truth to tell, I wasn't able to focus on anything else because I was too busy checking out facebook and twitter for news about how my boxmates were doing. I was thinking so much about the workout that I'm pretty sure I even dreamt of the snatch last night. I am geeky and obsessive like that.

Well, on to the workout. Coach Matt agreed that I should be moved up to the medium Rx category, so this was the scale I used. 17 minutes AMRAP:

- 40 burpees to 6" target

- 30 snatch 45 lbs

- 30 burpees to target

- 30 snatch 55 lbs

- 20 burpees to target

- 30 snatch 65 lbs

- 10 burpees to target

- AMRAP snatch 75 lbs

I did pace myself on the burpees (not that I could do them fast in the first place) but the sheer number that had to be done before the snatch really does a number on your legs. By the time I reached the second snatch set, my form was suffering and it was getting more and more difficult to get the bar up.

My score: 115 (70 burpees + 30 snatch 45 lbs + 15 snatch 55 lbs)

CrossFit Open Workout 13.1

The first Open Workout of 2013 (more popularly known as "13.1") was announced 12 hours ago and the social media world -- the CrossFitting social media world, at least -- exploded with tweets and posts reacting to the announcement.

Grabbed from the CF Games website

Yep, that's the workout. In my humble newbie opinion, it seems to have been designed to weed out the weak from the outset. Anyone can do burpees, but the snatch is a whole other animal. It could make or break your chances of getting in a lot of reps, depending on your strength and whether or not you have the technique down.

At the local CFMNL Open, though, we are given scales.

Grabbed from CFMNL

I'm signed up for the Baby Rx category, but now that I've seen the weights that will be used for the Med Rx category, I want an "upgrade". I'm not sure if the coaches will allow it but I know I'll feel like I'm shortchanging myself if I do PVC overhead squats instead of the snatch. Besides, I don't want to be labeled a sandbagger!

Mar 6 WOD: Team WOD + Wendler

Strength: Back squat

40% x 5 = 5 x 45
50% x 5 = 5 x 60
60% x 5+ = 10 x 70

Assistance 1: Good mornings

1 x 10 x 35
2 x 10 x 55
2 x 10 x 75

Assistance 2: Overhead squats

1 x 10 x 35
3 x 10 x 45
1 x 10 x 55


WOD: Team WOD

I got teamed with Smacky and Jan. For the first 6 minutes, we had to do max reps wall balls (only one person working at a time). Then after a 1 minute rest, we had to do max reps burpees over box. I used a 10 lb ball for the wall balls and an 18" box for the burpees over box.

Our total score: 227

We got one of the lowest scores but I'm happy that I seem to have finally gotten the hang of those wall balls. It does make a difference when I pop out my hips first before throwing the ball up. Finally, after more than a year!

In other news, CFMNL has this cool new video (and no, it's not the Harlem Shake -- although the Fort box did do their own version), about the box.

Crossfit Manila, The Box. from Francisco Guerrero on Vimeo.

It reminds me of Under Armour's "I Will Protect This House" commercial series. Goosebumps!

Mar 5 WOD: Cleans

The first 15 minutes we did a clean complex similar to the snatch complex we did yesterday. We worked up to a heavy set of power clean + squat clean (touch and go). I shared a bar with Isabelle and Rach and we were able to work our way up to 95 lbs.

The metcon was similar to yesterday's as well. OTM x 10:

- 5 hang squat clean
- 15 box jumps (30/24")

Rach and I shared a 65 lb bar and used the prescribed 24" box. It was so hard on the legsss. I was panting like you wouldn't believe. Coach Jordan said that the recent WODs were geared to help us get ready for the Open (both the CFMNL Open and the Reebok CrossFit Open). That informational tidbit and the thought of having someone count your reps while you're working out makes me want to hyperventilate. (Note to self: It's just another WOD. It's just another WOD. It's just another freakin' WOD.)

I'm excited to see who among my boxmates will make it to Regionals. CFMNL is ready!

Mar 4 WOD: Snatch + Wendler

Strength: Dead lift

Deload week!

40% x 5 = 5 x 70
50% x 5 = 5 x 85
60% x 5+ = 15 x 100

Assistance 1: Kettlebell swings

5 x 10 x 16 kg

Assistance 2: Weighted walking lunges

6 x 10 x 15 lbs

I think the assistance work is truly helping, at least in terms of making me more conscious about my form.


WOD

For the first 15 minutes of the workout, we worked on the power snatch and the full snatch. One set is 1 power snatch + 1 full snatch (touch and go), with emphasis on technique. I've finally managed to move up from 45 to 50 lbs with the full snatch.

The metcon was OTM x 10:

Odd minutes - 5 push press
Even minutes - max reps chest to bar pull ups

I used the same 50 lb bar for the push press and did ring rows instead of CTB. I think we were supposed to keep count of the total number of pull ups we were able to do but I didn't do it. By my estimate, though, I probably did around 75.

Mar 1 WOD: 5RM Push press + Wendler

It's already March?! I guess it shouldn't be too hard to believe, since the weather is getting hotter and hotter by the day. Looking out my grimy office window, I can see that the sky is a cloudless blue. This would have been the perfect beach day and it makes me wish I were in Davao. But enough daydreaming.


Strength: Shoulder press

75% x 5 = 5 x 45
85% x 3 = 3 x 50
95% x 1+ = 4 x 60

Sadly, I wasn't able to do assistance work after the WOD because the bootcamp class was full and there wasn't any space left on the floor that I could use. I was surprised to see that many people -- around 15 or so!


WOD

The first 15 minutes, we worked on our 5RM push press. I worked my way up to 75 lbs. I was able to do 3 reps at 80 but I couldn't rack the bar from the overhead position and it would fall on the floor.

After that, we did the metcon, which was 7 minutes AMRAP:

- 10 toes to bar
- 15 ring push ups
- 20 box jumps (24/18")

Since I wasn't doing the T2B Rx'd, I did knees to elbows on the rings. I also did the ring push ups on my knees (those were darn hard!), and I did the box jumps as Rx'd.

After a few minutes of resting, we did the cash out 800m run. It was for time and according to the board, we were to give it our max effort. Riiighhtttt. My goal was simply to not stop, and I did it! I was even able to sprint the last 50 meters. Now I know it's not impossible to run continuously! Haha!

My score: 75# (push press) / 2 + 9 box jumps (metcon) / 4:50 (cash out)

Feb 27 WOD: Partner WOD + Wendler

Strength: Back squat

Warm up: 5 x 45; 5 x 65; 5 x 75

75% x 5 = 5 x 90
85% x 3 = 3 x 100
95% x 1+ = 4 x 110

Assistance 1: Overhead squats

2 x 10 x 35
3 x 10 x 45

Assistance 2: Weighted lunges

5 x 10 x 15 lb

Assistance 3: Sit ups

5 x 10

I need to work on staying upright when squatting because Coach Matt observed that I lean forward when I squat, even without weights.


PWOD

Today's workout was funnn. I normally avoid partner and team WODs because I don't want to be that person who slows down the others. Anyway, I still went and I got partnered with Kat.

We had to do the following for time (15 minute time cap):

- 100 burpees
- 75 kettlebell swings (24/16 kg)
- 50 box jumps (24/18")

Kat and I agreed that for the burpees we'd do 10 at a time. Then for the KBS she did something like 45 while I did 30, and for the box jumps we both did 25.

Our time: 10:10 (Rx)

Apparently, a little pressure will do you good sometimes.

Feb 26 WOD: 2 DNFs and a whole lotta sweat

I'm beginning to believe that Wednesday workouts are the only respite we get from all the butt-whipping they serve us during the rest of the week. Wednesday WODs are usually light because that's when a lot of people come to do the trial.

Today, we had to do twin workouts.

First part for time (14 minute time cap):

- 800m run
- 40 hang power snatch (95/65)
- 30 toes to bar
- 20 shoulder to overhead

Rest 6 minutes

Second part for time (14 minute time cap):

- 800m run
- 40 shoulder to overhead
- 30 toes to bar
- 20 hang power snatch

I used 45 lbs for the lifts and did knees to elbows using the rings. I made it to 3 shoulder to overheads for the first part, and 3 hang power snatches for the second part. BUT -- and this is what made Rhona and I proud -- we didn't stop or walk during the 2 runs. It's the little victories that matter.

I had a dream last night that I'd scraped my shins on the bar and had gotten them infected. Ugh. I'm sure those bars house lots of bacteria, so I think I should start wearing long socks all the time now.

Feb 25 WOD: Clean and jerks + Wendler

Strength: Dead lifts

I realized while reviewing my log book that I didn't get the number of reps right today. And being the OC person that I am, it annoys the heck out of me. It almost makes me want to redo the thing. Almost.

Warm up: 5 x 65; 5 x 85; 3 x 105

75% x 5 = 1 x 125
85% x 3 = 1 x 140
95% x 1+ = 4 x 160

Assistance 1: Good mornings

1 x 10 x 35
2 x 10 x 55
2 x 10 x 75

Assistance 2: Kettlebell swings

5 x 10 x 16 kg

Assistance 3: Walking lunges

1 x 10 (no weight)
4 x 10 x 15 lb (overhead)

WOD

For the first part, we practiced the clean and jerk and we had 12 minutes to work up to a heavy single. Although there was an option to do either a squat clean or a power clean, Coach Jordan suggested that we stick with the squat clean since that's what we were going to do for the second part of the workout. I was able to work up to 95 lbs -- a 10 lb PR for me! Happy, happy, joy, joy.

The second part of the workout was 3 minutes AMRAP:

- 3 squat clean and jerks (155/105)
- 6 chest to bar pull ups

Rest 3 minutes, then 3 minutes AMRAP:

- 3 squat clean and jerks (135/95)
- 6 CTB pull ups

Rest 3 minutes, then 3 minutes AMRAP:

- 3 squat clean and jerks (115/75)
- 6 CTB pull ups

Again, I did ring rows instead of assisted pull ups.

My score: 75 - 2+1 SCJ; 65 - 2+3 RR; 55 - 3+2 SCJ

Feb 22 WOD: Good sweat + Wendler

Strength: Shoulder press

3 x 70% = 3 x 40
3 x 80% = 3 x 50
3+ x 90% = 6 x 55

Assistance 1: Good mornings

1 x 10 x 35
1 x 10 x 45
1 x 10 x 55
1 x 10 x 65
1 x 10 x 75

Assistance 2: Sit ups

5 x 10


WOD

We did body weight exercises today - sooo not my favorite!

It was 12 minutes AMRAP:

50 squats
30 push ups
15 pull ups

Rest 8 minutes, then reverse tabata (10 seconds on, 20 seconds off) L-sits.

Coach Matt worked out with us and at the beginning I tried to keep up with him (I know, what was I thinking?!) but he's just so fast. I just did my best to keep moving and not rest so much. Ooh, and I'm so happy I'm able to do a lot of real push ups now. However, I can't help but worm some of the reps, especially towards the end of the workout. Also, instead of doing assisted pull ups I did ring rows.

My score: 2 rounds + 6 pull ups

Oh, and big news: I finally found the guts to sign up for the CFMNL Open. I haven't paid yet though, so I might still be able to back out if I suddenly lose my nerve. Coach Matt said I could sign up for the Baby rx (no weights) initially, and if they think I could handle it they'll move me up to Medium Rx (35# thruster, front squat, overhead squat, push press, 16 kg kettlebell, knees to stomach, jumping pull ups).

I'm scurred.

Why do you do it?

I admit, vanity wins out sometimes.

(source)

Feb 20 WOD: Kettlepees + Wendler

Strength: Dead lifts

Warm up: 5 x 65; 5 x 85; 3 x 105

3 x 70% = 3 x 115
3 x 80% = 3 x 135
3+ x 90% = 6 x 150

Assistance 1: Kettlebell swings (WOD)

7 x 10 x 16 kg
3 x 10 x 12 kg

Assistance 2: Good mornings

1 x 10 x 35
1 x 10 x 45
1 x 10 x 55
1 x 10 x 65
1 x 10 x 75

WOD

Today's workout was simple -- OTM x 10 of the following:

- 10 kettlebell swings (as heavy as possible)
- 5 burpees

That means you have to finish as quickly as possible so you'll have time to rest during the remainder of each minute. I used a 16 kg kettlebell the first 7 rounds, then went down to a 12 kg.

My score: 10 (though I admit that a few of my burpees were a li'l janky)

In other news, CFMNL is having it's very first Open. I wasn't seriously considering signing up until this afternoon, after exchanging tweets with other boxmates. There are 3 categories: Big RX, Med Rx, and Baby rx. I have only to decide which category to join.

Poster grabbed from CFMNL

More details here: http://www.cfmnl.com/th_event/cfmnl-open-sign-up/. What am I getting myself into?!

Feb 19 WOD: Clean and jerk sandwich

Yes, I like making up names for the WODs. :)

Today's workout was for time (15 minute cap):

- 20 clean and jerks (135/95)
- 800m run
- 20 clean and jerks

You know that moment when you're warming up with the bar and the realization that it's not going to be an easy workout dawns on you? You go through the motions of loading the bar, do a few reps at your working weight, and wait for the rest of the class to get ready. There's a moment of slight panic and the idea of quitting even before you start fleetingly crosses your mind, but then the coach yells, "3, 2, 1, GO!" and you have no choice but to go through with it. That's why I always tell myself to not do the math (like it says in The Two Cardinal Rules of CrossFit), because once I start adding up all the reps for all the exercises I have to do, that wave of panic hits me.

Anyway, I used 65 lbs for the clean and jerks. My time: 13:51. For the cash out, I burned 26 calories during the 2 minute row.