Repost: CF101 at Crossfit Insurrecto

Health & Fitness

This post originally appeared on Sister Secrets website in 2014. I am reposting it here so you guys can read my experience. All photos were taken by me, but watermarked to Sister Secrets as they were the one who sent me for trial.

Let’s get fit with Crossfit

Sam Lanuza_Crossfit

Exercise is one activity that we neglect the most. Our excuses include time and budget constraint, but then again, when are we going to start? When we cannot gauge our weight anymore or we already have diseases or one of our legs are already chopped off?

Allotting one hour three times a week is enough to keep our body healthy. We can download applications or we can enroll in a gym and have a personal trainer who will kick your ass when you’re lazy.

One exercise that is making a scene in the fitness industry here in the Philippines is Crossfit.

What is Crossfit?

According to, CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other élite and professional athletes worldwide.

Their program delivers a fitness that is, by design, broad, general, and inclusive. The CrossFit program is designed for universal scalability making it the perfect application for any committed person regardless of experience. We’ve used our same routines for elderly people with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. (Source:

One famous box that you can check out in the metro is Crossfit Insurrecto. They started giving free Crossfit in UP Diliman, QC Circle, and Bonifacio High Street, they were WOD Nation back then. They took it to the next level by opening their very own box in Quezon City. Now they offer top quality, fitness training to anyone who wants to be strong and healthy and even professional athletes.

Crossfit 101 at CrossFit Insurrecto

Of course, you cannot just walk in and join their WOD (Workout of the Day) you need to learn the fundamentals that is why they offer CF 101 classes. The class consists of nine sessions and it teaches the basic Crossfit movements, a little something about nutrition while sweating buckets.

I cannot call myself lucky that I have tried the Crossfit 101 classes as every workout I felt like my heart is going to come out of my chest but the feeling is fantastic.

The nine sessions have been enough to get you mad about Crossfit. You will be surprised that you can do moves that you only see in training videos. I was surprised because there are moves that I thought I cannot do, such as, the box jumps, you need to jump above a 20 inch wooden box, stand, and go down. At first, I fear that I will break my shin if I jump, but according to coach Karen, it’s all in the mind. And yes, she is right.

CrossFit 101 Session Overview

Insurrecto Classes

As I went through the session, I noticed a slight change in my body. Of course, those nine sessions will not shed ten pounds, but it’d increased my metabolism and perk up my  mind to decide that “yes” I want that change. I noticed my thighs and calves become harder and show muscle cuts, yeah! And even my biceps! I don’t easily get tired now and during my nine sessions, my skin cleared up.

Day 1 – A little discussion about Crossfit and the twelve elements of fitness. And we did our very first WOD.

400-meter run
Push Ups
400-meter run

I find push up harder among the three of them. I do a lot of squats at home that is why it was easy for me. 

Day 2 –  Discussion about nutrition and the sinner food that we take. I drink soda once in a while, but when I drink, I can consume 1.5 L all by myself.

EMOM (Every minute on the minute) in 6 minutes

10 Deadlifts
10 Push Press

Push press was the killer for this session. You need to squat down with a barbel or dumbbell and you’ll jump up and raise the weights up. The first five were easy, finishing until then was hard.

Day 3 – We discussed Omega 3 here as it helps the muscles recover after each workout.

EMOM  in 10 minutes

Odd: 6 Wall squats
Even: Jump Rope

I am terrible in skipping rope. I was really slow and I want to do the Manny Pacquiao way, the rope they have is too long for me.

Day 4 – No discussion anymore.

AMRAP (As many repetitions as possible) in 7 minutes

7 Box Jumps
7 Thrusters

Like I mentioned above, box jumps are crazy, but when you finally get the hang of it, it’s a piece of cake.

Day 5 – I was late this day, luckily I wasn’t punished to do 30 Burpees

30 seconds max reps

Body Rows / Pull-ups
Push Ups
Inch Worm

 Those inch worms almost killed me that day. The pull up was hard too, because I am heavy I have to pull myself up.

Day 6 – No discussions also, quick demo of our workout, and death sentence, again. Kidding.

AMRAP in 8 minutes

10 Wall balls
5 Burpees

 If you can curse while doing wall balls you may because among all workout we did so far, this is the killer. Imagine throwing a 10 pound medicine ball at a wall while doing squats? But yes, I conquered that wall ball.

Day 7 – Me my classmates are already thinking which schedule, we will take to do Crossfit.

5 rounds for time

20 push ups
10 Hanging Leg raises

My hands were sore because of the leg raises, so I suggest bringing a pair of gloves.

Day 8 – We want more! Bring it in!

3 rounds for time

10 Overhead squats
300-meter run

 Day 9 – Graduation Day! We did the same workout as our first day and check if we improved.

400-meter run

Push Ups
400-meter run

I finished Day 1 at 10:47 and for Day 9 I finished 9:52. Actually, I could’ve done better if I really run and I didn’t walk outside during the 400 meter run.

Overall CrossFit Experience

One thing I noticed every workout, it’s like a sprint, making your heart beat faster than ever. Instead of resting while doing the strength workout, you will do cardio. It’s really tiring but you’ll crave for more.

Some say that if you decided to do Crossfit you will end up looking like Johnny Bravo but that’s not true in fact you will look lean and toned. You will only look bulky when you are on your workout clothes and if you are actually lifting weights.

One can appreciate Crossfit if you are a kind of person who wants action and variety. You will never get bored in the box and you will be surprised by what you are capable of.

Should you try it?

Crossfit 101

What’s more fun getting fitter in a box or a gym compare to your home? You’ll get to meet awesome people too, that will motivate you and cheer you when you feel like passing out while doing a Burpee.

That ends my CF 101 at Crossfit Insurrecto. I am super proud of myself and I will definitely come back to continue the momentum of my fitness journey.


Crossfit Insurrecto – GF Il Terrazo, Scout Madriñan cor. Tomas Morato, Quezon City

CrossFit 101  (Foundation Classes)

PHP 3450 / 9 sessions*

*We are offering a PREPAYMENT DISCOUNT! Pay before or by August 26 for your September CF 101 and pay only 2450 PHP for all 9 sessions! That’s 1000 PHP discount! Personal training sessions – 2000 PHP for 4 personal training sessions to be scheduled with the Coaches.

Monthly Unlimited Classes Packages:

  • 4699 PHP/ One Month
  • 4450 PHP/Month for 3 Months
  • 3950 PHP/Month for 6 Months
  • 3450 PHP/Month for 12 Months
  • 3950 PHP for 8 classes (60 days validity)

Walk-in box use/WOD class: 700 PHP (Must be pre-scheduled. Unscheduled walk-ins will not be entertained.)

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