Late post from last weekend’s #painmanagerscup. What an experience that was and I’m both stoked and honored to have lifted with and in front of the best of @cfmnl. You guys continually inspire me to keep on the hustle and get after it. #cfmnl #crossfit #community #weightlifting (photo credits: Lester Guevara)
5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% – rest 60-90 sec. - 205#
1a) 3X5 Tempo Front Squats (3 counts down, 3 count pause in bottom, 3 counts up, no pause at the top) @ 70% – rest 60 sec. - 215#
1b) 3X5 Push Press – heaviest possible, rest 60 sec. - X
Conditioning - X
50 Thrusters 45#
Shoulders are shot so opted to do 3RFT: 500m row, 20 pull-ups, 9:10
1) 3X3 Snatches + 3 OHS @ 80% of 1RM Snatch (complete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00 - 160#
2) 3X1 Power Clean + 1 Front Squat + 2 Push Jerks @ 75%-80% of 1RM Clean & Jerk – rest 2:00 - X
1a) 4X7/13 Front Squat/Back Squat @ 94% of weight used on 131028 – rest 60 sec. - X
1b) 4XME Weighted Ring Holds (toes even with rings, hold extended Push-Up position, load with plate/s on the upper back) – heaviest possible for minimum :45 hold, rest 60 sec. - X
3 rounds for time of:
21 Lateral Burpees (over bar)
7 Power Snatches 135/95#
Time: 20:10 YUCK
Happy birthday, mommy! I hope today was how you wished it would be - full of love and smiles. I hope you have a great year ahead of you. Stay healthy, happy and blessed! PS. I hope I stop scaring you with my weightlifiting videos, I’m perfectly fine and the barbell is my best friend hihi . I love you mama! :)
If Crossfit is a war of attrition, and we increasingly lose resources the worse we move, than the ability to move more efficiently versus your opponent becomes highly valuable.
This Saturday, November 16, 2013, we’re inviting all to workout for a cause, for the victims of Super Typhoon Yolanda. Hit two birds with one stone by blessing someone with your donation while at the same time, getting after your fitness.
Each rep that you score in the workout that we’ve prepared (which is fairly doable, will not use heavy weights, and and no it won’t kill you lulz - we’ll even scale/change the movements if needed) buys you a Mingo Meal, an easy to prepare,instant porridge meal that’s made up of monggo, rice and malunggay, which covers all your protein and vitamin needs at the cost of Php 5 per pack. Plus, it’s a partner workout, so you’ll also have a chance to make a new friend in the process!
Our Libis box will be open to all, CrossFitter or newbie. Walk-in and trial fees for this day will be waive, just wod and pledge your support, and help our brothers and sisters in need!
Class times are 11am, 12nn, 3:30pm and 4:30pm. #crossfit #cfmnl #cflibis #yolandaph #givingback #fortheloveofflagandcountry #philippines (at Crossfit MNL)
Post-WOD #fun with the 32kg kettlebell #strictpullups #crossfit thank you @karateeman for the video.
What I learned during my quiet time today was to have perspective. Trials both in #CrossFit and in life are constantly thrown at us by #God with the intention of not destroying us but rather to reveal our weaknesses and test our #faith in that whatever situation He brings us to, He also will bring us out of. We should always remember to find joy during these trials despite how challenging they can become, because all He wants us to do is turn to Him and trust in the power and strength that He will provide to help us conquer whatever we are facing. In the end, not only do we come out better, stronger and wiser, we also gain a more intimate relationship with #Christ, which is the most beautiful thing. (That being said, today’s squats were the suckiest thing ever. Note to self: squatting heavy with a lot on your mind is hell on earth but I do trust that I will gain something good out of this. I should, right lord? Lulz)