CF log 26/07/17 (Wed)

On one hand, I’m “yayy midweek!!” and on the other it’s like “omg only wednesday” haha. But either way, one day closer to Friday and the weekends!!! I’m still not in work mood after being out of office for so many days T_T

Strength/skill

0:00-5:00 EMOM 4 squat snatch [37.7kg]
5:00-10:00 EMOM 6 squat C&J [37.7kg]

I did 6 the first min of C&Js then 4 the next and 5 for the rest… so average only 5 each time lol. This felt so bad.

WOD

2 sets –
3 rounds Ben Burgeon beep test
35-cal bike
*beep test = 7 DB thrusters [(15kg)], 7 C2B, 7 burpee box jumps

This felt bad too.. It was C2B but I think I cheated and did some pull-ups in between >< There was sposed to be another 3 rounds of beep test after this but really no one could finish by 8am so those last 3 rounds were removed haha. S H A G.

CF log 25/07/17 (Tue)

Yayyy birthday!!! I wanna tell myself that I don’t make birthdays such a big deal, but in actual fact, I do. I just think remembering someone’s birthday kinda reflects the extent to which you care about someone. Cos… it seems like something so small, but if someone actually bothered to take note and remember.. then wish you on that day, it just feels nice and makes you feel important haha. So I must admit that I will get a bit disappointed if people whom I thought cared didn’t wish me… But I’m happy to say that this year, the people that mattered remembered so yay :) <3

I kept it low-key at wod today though. Didn’t say anything about it HAHA.

Strength/skill

5 x 5 back squats [60.4kg to 78.5kg]

7 x 2 squat snatch [37.7kg to 51.8kg]
4 x 3 snatch high pull from ground [2x 55.8kg, 2x 60.8kg]

WOD

2 rounds –
30 GHD
15 power snatch [(65#)]
5 MUs [banded]
15 power snatch [(65#)]
5 MUs [banded]
30 back extension

Sposed to be 3 rounds, but with 25-30min it was not really possible haha. So reduced to 2! But still really tiring. It was actually more tiring than I thought it would be :P

 

CF log 24/07/17 (Mon)

Back to the wod then chiong to work routine D: Ugh work.

Those who didn’t go for class yesterday did that partner wod, while others who went (like myself) did something else:

Strength/skill

7:00 EMOM 3 power clean + 3 front squat + 3 push jerk [3x 37.7kg, 4x 42.7kg]

WOD

10 to 1 squat cleans [(105#)]
1 rope climb after each round

Borrowed one side of Whitney’s long socks for the climbs. Socks just don’t cut it, but it’s better than nothing. Still can feel the burn (and pain) through the sock, but at least no visible rope burns. I think most of us finished quite fast. Definitely a less shag and much shorter wod than yesterday! Had about at least 10min to spare after I was done :)

CF log 23/07/17 (Sun)

In pairs,
100 jerks [(105#)] – other partner plank hold
100 front squats – other partner GHD hold
100 KB swings [(24kg)] – other partner deadlift hold
100 power cleans – other partner ring hold

Partnered Anny as usual hehe. Think we took about 45min to complete and we were one of the last D: But it’s ok, it was fun! :D

Played with Keith’s golden retriever (Rusty) after wod! And kept taking pics hahaha. Super big and cuteeee ^^ Very playful too; reminded me of my own dog :P

CF log 22/07/17 (Sat)

Partner wod day!

Warm-up

4:00 AMRAP –
7 push ups
10 mountain climbers (jumping switch leg)

Think I did between 4-5 rounds. My triceps were burning from yesterday’s ring dips so these push ups felt so hard!!! And idk why but my hamstrings are really tight… maybe it’s since the back extensions 2 days ago?!

WOD

Shared reps with partner –
200 DUs
100 hang power snatch [(95#)]
80 OHS
60 TTB
40 HSPU
20 OH lunge (10R,10L)

It took quite long for snatches, but otherwise I think it’s quite an ok wod!

CF log 21/07/17 (Fri)

YAYY ON LEAVE!!! Sposed to go JB for durian day trip with parents but it got cancelled so made plans to go to Adventure Cove with Anny after 7am wod! :D

Strength/skill

3 x 3 push jerk [46.8kg to 56.8kg]
3 x 2 BTN push jerk [46.8kg to 56.8kg]

I thiiiink I used similar weights for normal and BTN jerks haha. Can’t rly remember! ><

3 x 3 power clean [46.8kg to 60.8kg]
3 x 3 clean pull from ground [55.8kg, 2x 60.8kg]

WOD

6 rounds –
6 pull-up + 6 ring dip (rx: 3 MUs)
6 DB thrusters (22.5kg) [17.5kg]
9-cal bike

After the wod, felt like could have went for 20kg DB thrusters. I shall take note and try that heavier weight next time haha!

CF log 19/07/17 (Wed)

Really vv happy that I managed to go for wod today hehe ^^ And the 530 class at that! :D It was super empty. Only 4 of us including myself. Shawn was there too but he was doing other stuff at the other side of box cos he injured his back.

Strength/skill

0:00-5:00 EMOM 3 squat snatch [2x 37.7kg, 3x 42.7kg]
5:00-10:00 EMOM 5 squat clean & jerk [42.7kg]

I thought the snatches were ok hence the weight increase. I thought it would be manageable for the C&J…. but I was quite wrong LOL. Cos it’s squat, it took up a lot of time (and energy). I strung the first 5 C&Js, but the next few rounds were impossible haha. Ended up stringing mostly 2 or singles :P Well, at least still completed all 5 reps within each min!

WOD

7 rounds “Chief”
50 GHD
6 rounds “Chief”
50 GHD
5 rounds “Chief”
100 back extensions
*Chief = 3 power clean [(105#)], 6 push ups, 9 air squats

I’m guessing I took between 40-45min. Cos there was so little people, we each had our own GHD HAHA. I can’t really tell what was the hardest part for me this workout cos I think every element just contributed to it being quite tiring! Even the air squats… I was doing them very slowly; just felt I couldn’t go any faster and it was such a chore squatting so many times hahahah.

During the last 5 rounds of “Chief” I felt a bit faint and like puking actually. So I think I slowed down even more haha. It was a fun wod though! :D

CF log 17/07/17 (Mon)

Warm-up

10-1 HSPU
Shuttle run after each set

My shoulders ached so much doing the HSPUs D:

Strength/skill

5 x 4 front squat [60.4kg to 74.4kg]

7 sets – 3 power clean + 1 jerk [42.7kg to 60.8kg]
4 x 3 clean high pull from ground [55.8kg, 3x 60.8kg]

The 60.8kg C&J was v ugly lol >< My last clean and the jerk was so unstable.

WOD

8:00 AMRAP –
3 thrusters [(65#)]
3 TTB
6 thrusters
6 TTB
9 thrusters
9 TTB
….. (increase 3 reps each round)

Managed to complete up to 15 thrusters, 15 TTB just in time! I think that’s not bad… hahaha.

CF log 16/07/17 (Sun)

“1775” (adapted)
45:00 AMRAP with a partner –
17 power cleans [(105#)]
75 air squats
*after each round: unload bar, walk to other side of box, reload bar

Whitney and I managed 12 rounds! It was pretty fun with all those cleans and we managed to more or less keep our pace! :D Did the cleans in sets of 3 and for air squats we didn’t break up our respective reps. One of us will unload the bar while the other person is squatting – save time LOL.

We thought we could finish at least 9 rounds; like 5min per round. But at our 9th round, we still had about 12min to go, so pushed the target to 12! Then at the 11th round we were running to the other side of the box with the plates and bar HAHA – just so we would have time to finish up our target number of rounds xD

CF log 15/07/17 (Sat)

Once I saw the wod, I knew it was gonna be a long day >< But tbh it was quite fun now that it’s over hahaha. Just that my body is really feeling so sore everywhere now. Getting old T_T

With a partner –
100-80-60-40-20-10 wall balls [(6kg)]
21-18-15-12-9-6 power snatch [(95#)]
*after each round: 10 pull-ups + 10 ring dips + 1 round farmers carry [(24kg each side)]

Ring dips and pull ups were supposed to be 5 MUs. But yknow…. still can’t do (bar/ring) MUs, so scaled to that. All reps shared including the pull ups, ring dips, farmers’ carry. The carry was damn shag lol. Anny and I finished the whole thing around 10.05am. I actually thought our pace was not too bad but as usual idk why everyone seemed to finished faster hahaha. I’d like to think is cos most of them were using lighter weights… :P