This is what my fourth cycle of the Wendler 5/3/1 looks like.
Strength with a side of coffee
I started following this strength program last year and it must be working because I feel that I've gained strength and that my form has improved. It also gives me a chance to face my fears. Believe it or not, I talk to the bar before every lift: "I can and I will lift you. Be afraid!" Ya, I'm weird like that.
The Paleo Challenge is a 30-day program at CFMNL wherein challengers follow the "paleo diet," also known as the "caveman diet." Huh, sounds like one of those weirdo faddy diets, I know. That's what I thought, too, until I started reading up on it. And the more I read about it, the more it made sense to me.
Basically, the paleo diet is eating meat, vegetables, fruit, and nuts. No grains (rice, oats, and the like), no processed foods, and no dairy (although I think some paleo people are more relaxed when it comes to this). Here's a great beginner's guide to paleo by Nerd Fitness. The end result is supposed to be increased energy levels and improved health and strength. Weight loss (if you're trying to lose weight) or a leaner figure is just a bonus.
I'm on Day 2 now, and have been strictly adhering to it. It takes time and effort to plan and prepare meals, since I'm the only one at home following the diet and everyone thinks I'm crazy. Those who know me know that I don't cook. Yet I find myself in the kitchen every morning preparing my own meals. During the weekend, I made baked sweet potato fries. It wasn't the success I'd envisioned it would be because some of the fries got burned and got stuck to the pan, but it tasted good.
Apologies for the blurry photo :)
Well, let's just see how this goes. So far, I'm feeling good, though.
The family is leaving for Boracay on Wednesday, so I won't get to work out until maybe Saturday or Sunday. Today's WOD was quite simple, and the coach explained that's because he wants to ramp up the intensity. We were asked to choose if we were doing WOD A or B. The exercises were the same, except that there were more reps in B. Of course, I chose A. :) We did 15 mins AMRAP of:
I did band-assisted pull ups using the green band, push ups on my knees, and 40 singles. Part of the warm up was scap pull ins, where you start from a dead hang position and push your shoulders down then raise your chest. I think that helped me with the pull ups, and -- dare I say it -- I think I'm getting better at it. It's just putting on the band that's difficult.
Anyway, I was able to do 9 rounds + 3 pull ups. Yay, me!
Before leaving for a lunch date this morning, I packed my gym stuff because I was planning to go to the last class at the box. After having eaten too much and consequently feeling bloated however, I was hesitating about working out. But when the lunch group broke up at around 2:45, I took it as a sign that I had to go to the box.
When I got there, the coach divided us into 2 groups -- probably because there were too many of us -- and he put me in the easier group. I say easier because the other group's WOD included 2 2-mile runs, squat cleans, and box jumps (gulp!). My group had to do 20 mins AMRAP of:
- 15 toes to bar (again with the toes to bar!)
- 12 push presses
- 9 pull ups
- 6 pass throughs
For the toes to bar, I again did leg raises; for the push presses, I initially used the 35 lb bar, but the coach saw me struggling after the second set so he gave me the 25 lb bar.
I was able to complete 4 rounds and made it up to the 9 pull ups of the 5th round. I felt good about it but my hands sure didn't.
Growing calluses
I'm starting to learn that calluses, bruises, and even wounds come with CrossFit territory. My knees have semi-perpetual bruises because of the lunges and push ups we do, and I still have scratches on my shins because of the dead lifts we did some days ago. Battle scars is what they are.
I attended the 12:30 class today (the perks of being on holiday) and we did 15 mins AMRAP of:
- 5 hand stand push ups
- 10 chest to bar pull ups
- 10 wall ball shots
- 5 toes to bar
I did modified versions of all but the wall balls. For the hand stand push ups, I did them kneeling on a box with my head upside down. For the chest to bar pull ups, I used the rings again. And for the toes to bar I did leg raises instead.
But I sucked at wall balls the most. You're supposed to hold the ball with two hands, squat, then launch the ball and hit the red line on the wall. Then you catch it with your two hands and squat again in one fluid motion, and repeat. I used the 7 kg medicine ball, and for the life of me I could never hit the red line on the wall! I generally don't like balls, especially ones that look like they're going to hit you.
I did 4 rounds and made it up to 5 wall ball shots.
Tomorrow (or maybe the day after tomorrow) is another day!
I'd been gluttonously gorging on almost everything I see on the dining table the past couple of days and that made me dread going to the box today. I was expecting a benchmark WOD since CFMNL posted that Libis will be doing "Jumbo Jackie" today. But when I got there we did a running WOD instead. I think it's because the floor was newly painted that's why we had to do the WOD outdoors.
Today was 15 mins AMRAP of:
- 5 kettlebell presses
- 100m run
- 3 tuck jumps
- 100m run
- 3 long jump burpees
- 100m run
- 6 lunges (per side)
- 100m run
The kettlebell press is supposed to be done using one arm but I did a variation using my 2 hands and a 12 kg kettlebell. For the tuck jumps, I couldn't do it right so I just did squat jumps. And even then the coach kept shouting at me, "Squat lower!" Ah, well. I was able to do 3.5 rounds.
From the box, I went to dinner with high school friends plus Neil. We had some good laughs talking about our memories of Tin. Neil took it upon himself to give Christmas gifts to Tin's godchildren, and it makes me want to cry. We miss her. The priest at her funeral mass hit the nail on the head when he said, "We are sad because we know that nobody will love us the way Tintin did."
Today's WOD was more challenging than usual. Karen said it's because they won't be seeing us for a couple of days because of the Christmas holiday! Punishing us in advance because they know we're going to stuff our faces this weekend?
Anyway, we did 15 mins AMRAP of:
- 10 dead lifts (Rx is at body weight)
- 10 lunges with plates (25 lbs for the ladies)
- 200m sprint
I did 75 lbs for the dead lifts and used a 15 lb plate for the lunges. I was tempted to go down to 65 lbs for the dead lifts but I wanted to challenge myself today, so 75 lbs it was.
I was able to do 3 rounds + 10 dead lifts and 10 lunges and I was so beat after that.
Only two people went to the 10 am class today, myself included. A lot of people seem to be getting busier preparing for Christmas. I myself can't wait for this work week to enddd.
Anyway, we worked on strength today. We did 6x3 (or was it 5? I can't remember now) front squats, starting light then working our way up. I maxed out at 75 lbs, and good thing we didn't have to clean the bar. Instead we used those things you place the bar on and you take the bar from a standing position.
Cash out was 10 mins AMRAP of:
- 10 thrusters
- 10 sit ups to burpees
For the thrusters, Rx was 55 lbs for girls but I used the 25 lb bar.
I did 3 rounds + 2 thrusters.
Miggy was there and he asked if I've been running better. I had to tell him that I haven't run since I started going to CrossFit, mainly because my muscles are too sore and stiff the day after a workout. But he said I should test it and maybe I will, this Christmas vacation.
P.S.
Also, I've been using the Tanita scale at the box and the first time I weighed myself (Nov 25) my body fat percentage was 24%. On Dec 7, it was down to 23.5%. Today, it's 23.3%. I'm not sure if that's accurate but I sure hope so. It makes me even more conscious about the food I eat. I know I have to lessen the junk but I can't help it!
CrossFit IS addictive. Something I read on tumblr said it right: Every workout makes you feel like you're dying, but at the end of the WOD you don't die so you want to go back to see if you don't die again -- and maybe do a little better than you did the last time.
Today we did a modified Linda, which was 10-9-8-7-6-5-4-3-2-1 of:
- Dead lifts (Rx is 1.5 of your body weight)
- Ring dips
- Power cleans (Rx is 75% of your body weight)
For the dead lifts I used 85 lbs; for the ring dips I did a modified version using an 18" box to support my legs; for the power cleans I used 45 lbs the first 10 reps, then went down and used the 35 lb bar (but yay, I can clean 45 lbs now!).
My time was 20:52.
In other news, I think it's time to look around for a new pair of crosstraining shoes.
This is the first time for me to do a weekend WOD and I almost regretted it. Almost. Warm up included an 800m run, wall-facing squats, squat jumps, and push ups... which felt like a WOD in itself.
The WOD itself was 15 minutes AMRAP of:
- 100m row
- 10 front squats
- 10 lateral jumps
- 10 burpees
Initially, the row was supposed to be 200m, but I guess the coach thought it would take up too much time since there were only 3 machines vs. about 10 people. For the front squats I used the 35 lb bar again (maybe I need to upgrade to 45 lbs next time?). The hardest was the lateral jumps. It sounds so simple: jump over a parallette from side-to-side. But it's not so easy to do when your legs are already burning from the front squats.
Anyway, at the end of 15 minutes I was able to do 3 rounds.
Before the WOD, we had to do 30 reps of 10-second "hollow body" holds. Basically, you lie on the floor and push your lower back down on the floor, and your legs and shoulders should be raised off the floor. The exercise is supposed to teach you to tighten your abs and glutes, which you're supposed to do when lifting weights so you won't injure your back.
After that, we did 10 rounds of:
- 10-second overhead hold
- 10 good mornings
- 10 grasshoppers (5 each side)
- 20 double unders / 60 singles
I used the 25-lb bar for the overhead holds and good mornings, but after the workout I realized I could've gone with the 35-lb bar. And I can't do double unders (yet!) so I did the 60.
I wasn't able to workout last Friday because I was sick. It was just a sore throat but I felt really bad, and I even had to miss work. And then yesterday I was on mommy-mode because my son's 3rd quarter exams are coming up and I wanted to review with him. Anyway, enough of the excuses.
Today was strength/skill day and after the warmup we did 3, 3, 3, 3, 3, 3 snatches (I used the 25 lb bar). After that, we did 6 rounds of:
20 fast feet
6 side-to-side pushups (that's one per side so actually we did 12)
3 kettlebell swings (8 kg)
3 snatches (15 lb bar)
We were given 15 minutes to do the 6 rounds and I finished in 13+ minutes.
I like going to the 10 am class because there are usually only 3 or 4 of us there and there's less pressure to do as well as the other "hardcore" crossfitters. I wish they'd have a 10 am class everyday, though, so I can maximize my membership fee.
I was already sweating like anything after the warm up because it included 200 jump rope and 2x5 sets dead lifts (among other things).
Today we did 20 minutes AMRAP (as many rounds as possible):
- 3 chest to bar pull ups (I did a modified version using the rings)
- 3 dead lifts (85 lbs)
- 6 lunges
- 9 push ups (I did a modified version using boxes)
- 12 squats
I was able to do 7 rounds and had started the 8th until the dead lifts. Hello, wobbly knees!
In other news, I feel like my tummy flab has gotten a wee bit smaller. If I can only pair good diet with crossfit that would be perfect.
I just realized that this blog is turning out to be more of a workout diary.
Anyway, yesterday's WOD was simple:
- Squat cleans (35 lbs)
- Ring dips (modified)
The catch: we had to do it in sets of 20-18-16-14-12-10-8-6-4-2 in 25 minutes.
I guess it was good timing (?) that we had squat cleans because I'd just done Foundations Class last Sunday, so I was able to practice what I'd learned (??). Except that I always got berated by the coach for not having the correct form and not going low enough for the squat. But what can I do if my coordination sucks? I probably shouldn't overthink the steps to follow when executing a squat clean because I kinda do it in slow motion -- I count the steps in my head like when learning a dance step. And the coach says it has to be more explosive.
Now I know what my students must feel like when they have difficulty grasping a grammar point.
I think it was at the start of the 5th round when I started feeling light-headed but I chugged along and it eventually passed. And once, while doing the carry the coach shouted, "Laya! Stop daydreaming!" I would have laughed if I weren't so winded.
When I started the 6th round around 40 minutes had already passed, and I was thinking that I will DNF (did not finish) again. But no. When I came in the others were still at it even though the 45 minutes had already elapsed, and I felt a sense of dread as I mentally prepped myself to push through. I finished with a time of 48:48.
Oh, and I finally signed up, too! I'm having my first Foundations Class this Sunday. As Mo Twister would say: Good times.
It's a good thing there aren't any mirrors at the box because I don't think I'd like to see what I look like when I work out.
We did deadlifts today. That's right. We were told to do 5-5-3-3-2-2-2-1-1-1, starting a little light and then going heavier. I was able to do 125 lbs... that's more than what I weigh!
After that the "cash out" was 12 minutes AMRAP of:
5 deadlifts (95 lbs.)
9 box jumps (12")
12 push ups hands off (on my knees)
Today was my third time to go to CrossFitMNL and like the other day, I felt butterflies in my stomach when I thought about what we might do today. I wonder if I'll always feel this way about the WODs.
Anyway, today's WOD was Santiago. We had to do 7 rounds of the following (with a 20 minute cap):
- 18 hang squat cleans (I did a modified version using a 15 lb bar)
- 18 pull-ups (I used the green band)
- 10 power cleans (I did a modified version using an 8 kg kettlebell)
- 10 hand stand push ups (I did a modified version kneeling on a box)
There were 4 of us in the group and no one was able to do 7 rounds. How can anyone do 7 rounds of all that in 20 minutes?! I was able to do 3 rounds, and I had it easy compared to the others.
Soon after I discovered running, I learned the value of cross-training. I learned that a strong core is essential to becoming a strong runner. One thing led to another and after some research, I came across some tumblr blogs talking about crossfit and how it helps them run strong. At that time I knew we didn't have anything like that in the country but eventually, some months ago, I heard that a box had just opened somewhere in Libis. Then I found out that it's just walking distance from the office... what are the chances, right? It must be a sign.
However, it took a long time before I finally signed up for a trial because I was just too chicken. I used to go to a regular gym years ago, and I knew that crossfit is anything but regular. Anyway, when I finally signed up, I managed to convince my brother-in-law to have a trial as well. So last Saturday afternoon we went and spent the most intense 15 minutes of our lives.
After a quick warmup, the trainer walked us through the workout: 7 reps each of wall balls, pull-ups, box jumps, and burpees for as many rounds as we can in 15 minutes. Sounds simple enough, right? Simple, yes. Easy? No. And man was it tough. I almost gave up after just 2 rounds. But somehow, thanks to one of the guys there who never stopped pushing and motivating me, I managed to do 4 rounds. During those 15 minutes, all I was focused on was getting it done. There was no room in my brain to think of anything else... and THAT's the kind of workout I love. They don't have mirrors there so I didn't waste time checking how I looked and if my hair was ok (I'm a girl like that). And in the end I didn't care anymore what I looked like. Didn't matter that my face was probably red and my tongue was hanging out and I was panting from the exertion. I was just happy to be done.
And so I'll definitely be signing up after I use up those vouchers I bought on dealgrocer. Meanwhile, here's an inspiring video of the recently concluded CrossFit Games 2011.
Confidence
By Patrick Cummings
I am a lifeguard on an ocean of potential
I rescue success from the depths of fatigue,
breathe life back into lungs like arrows from muted tongues
I am both singular and in unison
I can be ignored like cloud cover, sold like medicine
I can be spit out like oil spills and cleaned up like apologies
I am a stray tornado at the bulkhead of your basement breath
and I am wondering if you will let me in
You can tell them later how the radio of your mind came clear
like a car exiting a tunnel,
how standing back up felt like drowning in reverse
When the jackhammer in your chest settles,
tell them how you were pulled back into the boat of possibility,
how you took the oars and you found the shore,
how you listened to the voice inside when I whispered,
"more, more, more"
until I was quiet like satisfaction and still like pride
This one's for my best friend who has stage 4 breast cancer.
The last time I visited her was sometime in June, and she looked great -- nice skin color, pink lips, healthy-looking hair -- she even had the energy to make little jokes. Her mom told me that they were about to start radiation and chemo therapy and I'd had such high hopes that she'd be able to pull through.
I hadn't been able to visit her until today and I was shocked at the change during that one month that I hadn't seen her. She looked shrunken and tired, and her beautiful, shiny long hair was gone. She had on a breathing apparatus and she couldn't talk but she would nod or speak with her eyes when she responded. I had to stop myself from crying when I approached her, and now that I'm writing about it I have to stop the tears again.
There are moments during certain days when I remember her and I feel like giving in and bursting into tears. I'm having such a hard time dealing with it, accepting it. It doesn't seem real. It doesn't seem possible that someone as young as her could suffer from something so horrible. She just got married barely two years ago and they were trying to have a baby. It's unfair. She's such a good person - one of the best people I know.
Despite everything though, her spirit remains intact. There's been an outpouring of prayers, love and support for her and her family. That won't stop until she gets stronger and better. I'm hopeful. God is faithful and nothing is impossible with Him.
