WATERLOO: The WOD Nation Experience

Lately, my fitness had gone to the backseat for reasons excuses most corporate slaves can relate to. What makes me sweat were only limited to long walks and stairs action - all commute-related. Can you imagine? So when I heard about WOD Nation from my Church mates, I was easily convinced to give it a try. Yes, the idea that you don't know what high-intensity and body-conditioning sets of exercise await you can get daunting. But you know how I once confused my body with an episode of Muay Thai after interchanging gymming, badminton, swimming, yin yoga and dancing for the past few months (that unfortunately led to knee injury # 2) and how I interchanged badminton, yoga and boxing (but that's sooo July 2012)! The element of surprise was never an issue.

I've heard of short-time circuit training (7-minute daily workouts, the likes) from Rodel and our pastor/s before and had my sort-of introduction during this event. With my sedentary lifestyle for the past months, I could really use this free CrossFit class held last Monday (they have free classes every Mondays and Wednesdays from 19:30-21:00 until the end of February).

The trainers explained that WOD (stands for Workout of the Day) is a fitness program that employs functional or natural movements (sitting down, standing up, carrying stuff, etc) at high density and at fast pace. Still sounds vague? Then you might want to read Coach Kit's blog entry and attend their classes in Ayala Triangle. In that order.

I signed up for Level 1. Coach Ken thoroughly demonstrated how to execute my least favorite exercises: squats and push-ups. Squats can be really painful for the glutes and knees, making the chair pose as one of the most difficult yoga poses for me. Coach Ken was quick to explain that we must point our knees to our feet's direction to prevent them from locking. We must also hold our chin up and press our should blades together. Ouch!

Squats via heyfranhey.com

Push-ups, as I learned in yoga, is not about arm strength alone. It's about core activation. In my case, it's all about core, arms and knees. I recall how we utilized arm straps and how we were asked for our elbows to form 45 degrees in yoga. After a couple of attempts, I cheated. Coach Ken made it easy for us by making us holding our arms up then letting it down. Imagine how our arms look close to chest? That's how they should be when we do push-ups.

Before I assumed a prone position on the ground, I swallowed my fear and reminded myself again that my once injured knee doesn't own me. I own my knees! The coaches told me I can do knee push-ups instead of the usual. But, as always, I really found it hard to engage my core and carry myself. 

Push-ups via bodybeth.wordpress.com

I was wrong to assume that Level 1 peeps would only do repetitive squats and push-ups all throughout the 12-minute timeframe. Very. We were asked to do a lot more exercises that felt like I signed up for Level 2! We're supposed to do as many reps as we could within a minute (yeah, felt like Minute to Win It!) and proceed to the  next. And count them. If I did 15 push-ups in a minute, we'll continue to crunches and start counting at 16 and so on.

So we started the challenge with push-ups. I can barely remember how many I did, but it felt like a weak start. In yoga, we were taught to be gentle to our bodies. That night, I was gentle for about 30 seconds then I pushed myself to my limits. I tried to strike a good balance between quality and quantity, but I've had poor pushes. 

Level 1

Butterfly crunches via breelena.blogspot.com

I like a good butterfly stretch, but doing crunches in a butterfly pose is a different story. Before the minute ended, I can barely lift myself off the ground. But I felt my hips open after this.

Good mornings via Wikipedia

I just discovered there are about a thousand variations of good mornings. We did the one without barbell. It felt like a good follow-up to butterfly crunches as it felt less painful. Since we're in standing position, I was immediately ready to race to my water bottle as soon as the 1-minute rest began.

Then, push-ups again. At this time, I momentarily forgot where my elbows should be. Luckily, one of the coaches reminded me to push it in. Wow, it pays to be in front!

Inch worms via bridalworkoutdvd.com

Inch worms had to be my favorite. Maybe because it reminded me of one of the coolest bands out there (haha) or maybe because it felt like a pre-sun salutation routine. It was a good stretch. Then, one of the coaches told me that my butt is still quite high before I crawl back to my toes and he waited until I did it right. Man, I felt my legs burn! 

Inch worms via manbicep.com

Then, we're back to squats again. Then rest again. Water time! I wanted to drink away, but I know it's best to hydrate myself enough. Else, I will feel bloated and I'd have a harder time during the routines.

And push-ups again. I was already tired and I found it harder to lift myself off the ground. I know I can do knee push-ups, but I somehow found myself doing full push-ups. I think I spent the last 15 seconds resting and panting away.

Burpees via tyrensa.com

We did burpees sometime; I can't recall when anymore. The clap at the end felt like little triumphs I had no time to enjoy. It was intense!

Squat thrusts via bromehill.com

As the last routine, I felt myself dash in each squat thrust in hopes to reach beyond 120 (a good score for Level 1, according to one of the coaches). And I did! Yippee! Yahoo! Yehey!

Check out our scores!

Not bad for a first-timer! Yay!

Photo collage by Erika Cruz.

Class picture via WOD Nation's fanpage

Class picture via WOD Nation's fanpage

Moments after the workout, I already felt the shoulder pains and instantly I resolved to use my backpack to work the following day instead of the usual shoulder bags. I can imagine myself rolling over in bed just so I could undress myself (just like the last time when Rodel made me do bench press, shoulder press, bicep and tricep curls, lateral raises and sit-ups). My joints were in pain, but I know I did them a favor. And I enjoyed it!

Cold compress for my knees and 2 days after my first WOD experience, I still feel every inch of my body crying in pain. Bus drivers and commuters confuse me as pregnant and my colleagues had to walk slower so I can catch up with them. As they say, pain is weakness leaving the body. This weakness, too, shall pass.

So why I am typing away tonight instead of attending Operation ENDURING FREEDOM? Well, for reasons that most corporate slaves can sadly relate to. 

WORLD PREMIERE: That British Union Jack T-shirt

Imagine how the Ginger Spice fangirl in me resurfaced as soon as my gaze landed on this Jus' Ur Size t-shirt last weekend. I love its fit and its soft fabric. It was an easy decision NOT to have it handwashed until its world premiere today in Crossroad 77 during our Church's small group initiative called The Workout: From Working to Working Out.

My British Union Jack t-shirt from Jus' Ur Size in SM Department Store

In my case, the workout had begun the moment I found tiny hills of vomit our spoiled furball had liberated along my way out. Knowing it was almost 17:00, I did a quick sweep of the mess and gave Johann a few belly rubs before running out. As always, this Cavite-Quezon City commute gave me an opportunity to face my space issues through this sauna-now,-igloo-later,-then-sauna-again exercise otherwise known as MRT experience. This heart-pumping workout continued when the cabbie pressed me for directions. Ako? Wala nga akong sense of direction eh!

And I made it! Thank God! Here's my ticket! Woohoo!


Here's a better version of the event details. Grabbed from the fanpage.


The stage design

The let-loose party started when Via Bonoan from Zumba Fitness asked us all to come in front for 30 minutes of Latin dancing. Even before Via's teaching stint was over, I was already racking my brains where to hoard Zumba DVDs so I can practice at home. Have I told you about waking up for one solid week this summer caving in to my urge to dance to Enrique Iglesias's "Escape" as if YOU were watching? Heck, I must be a Latina in my past life!

After this, Planet Infinity business development manager Jeredan Conde went to great lengths to explain the importance of exercise, namely, its ability to 1.) cut disease risks, 2.) make us corporate slaves become more productive and happier in the workplace and 3.) look better.

He also debunked the following gym myths:

Myth # 1: Lift LIGHT weights for "cuts", fat loss and toning. Only lift HEAVY weights if you prefer to look like a bodybuilder.
Fact: To look toned and to shed fats, do exercises that work on many muscle groups. Also, it takes genetically-gifted people or habitual users of steroids and other drugs to become bodybuilders.

Myth # 2: I can eat anything as long as I work out regularly.
Fact: I once heard Derek Ramsay say this [over breakfast in bed] and believed him. Newsflash: we still need to feed ourselves properly. We can't binge on Krispy Kreme now and expect the workout later to burn it all. As Jeredan pointed out, ice cream during reward day tastes waaay better than daily ice cream indulgences.
Here's the best learning of the day: we must conclude each workout with sugar intake and little protein (don't ask me why they complement each other, I missed to jot it down as I started daydreaming of an unknown personal trainer serving me leche flan with vanilla ice cream as reward). I've got three words for you: Taho par-tey!

Myth # 3: Cardio and aerobics is the best way to lose weight.
Fact: Strength training like weightlifting stimulates the metabolism at least 40% more than cardio workouts. Also, cardio does not build muscles.

Myth # 4: If I only eat once a day, I'll lose weight.
Fact: When you starve yourself, the body will start using your muscles to feed itself. Just like what I learned from the nutritionists I've interviewed for my previous published articles, skipping meals will make you binge on your next meal. 4-6 light meals per day is highly recommended.

Myth # 5: You have to work out at least 2 hours everyday to see results.
Fact: I remember Madonna saying there's no such thing as rest days when it comes to exercise. Jeredan said that going beyond 90 minutes per day will make cordisol, a stress hormone, encourage our body to produce fat, not muscles. Also, 1 hour of workout, 3 days of workout per week will suffice.

They also introduced Conrad Herrera, one of their clients who lost 110 pounds in 6 months, and Angel Rivero, a seemingly fit woman who's close to being unhealthy. Both of them work on erratic hours. Conrad is also on graveyard shift while Angel is juggling TV, newspaper, radio and hosting stints. They served as living reminders that I CAN find time to exercise regularly, too. While this interview was ongoing, I was on queue for the FREE InBody analysis.

The view from the queue


The machine

Here's the scanned copy of my InBody analysis results.

The results!


Nosebleed ba? Here's the definition of terms.


Malaya Conde tells us how to workout even if we have no equipment

As a closing activity, Malaya gathered us all again in front. She taught 5 exercises that we can do anywhere spacious enough, such as purbies (did I spell it correctly?), squats, back extensions, plank and everybody's favorite, push-ups. Now we have no excuse NOT to workout!

Back extensions. Photo lifted here.


Squats. Photo from this source.



Plank. Photo lifted here.


And push-ups! Photo taken from this website.



***

I'm grateful for today's learning experience. However, I took home this concern about how strength training and cardio go together, as reinforced by the research finding that men who lift weights cut 40% of cancer risk. I find gyms - particularly weightlifting - as completely boring. I don't like all that piles of iron and the intimidating presence of men in the area. I'm the type who enjoys being in the dancefloor, on the mat, being slightly submerged on water (yeah, I'm scared of bodies of water), in the football field bleachers (being a spectator counts as a workout, right?) and...and...in bed.

Now I must find a personal trainer for this.

P.S. Sorry for the poor quality of my photos. I'm just using my camera phone.