CF log 20/09/17 (Wed)

Strength/skill

3 x 3 front squat [64.9kg, 69.4kg, 74.4kg]

WOD

3 rounds –
12 deadlift [(105#)]
9 hang power clean
6 push jerks

500m row

2 rounds of exercises above, then 500m row

1 round of exercises above, then 500m row

It’s sorta a DT wod today! Didn’t feel my best lol. Felt a bit slow? :P But still a fun wod for me! :D Took less than half an hour so had about 15min to spare before end of class so had to do –

5 x 10 GHD
5 x 10 back extensions with 6kg ball

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CF log 19/09/17 (Tue)

Missed Monday’s cos I woke up feeling tired and achy. Wanted to go for evening, but I forgot I actually had a movie night with my colleagues HAHA. Oops :P So yep… wod-less Monday.

But back this morning! And not as achy anymore :)

Strength/skill

8:00 EMOM – 1 hang power snatch + 1 power snatch [5x 42.7kg, 3x 46.8kg]
8:00 EMOM – 1 OHS 2-sec hold + 1 OHS [46.8kg to 51.8kg]

WOD

55 power snatch [(65#)]
55 C2B
35-cal bike
55 HSPU

It was written as a 15:00 AMRAP which is really impossible for any of us LOL. I only finished snatches and C2B in the 15:00. So we had to continue till we finished one round… which took me about 30min D: I did HSPU as 3rd exercise and was very slow :( Somehow couldn’t go fast on it today >< Maybe cos of the previous exercises haha. Ended with the bike!

CF log 17/09/17 (Sun)

Finally back to cf after 3 days. Rest day + day I had to reach work early to surprise big boss (-.-) + cousin’s wedding.

Partner wod today and I partnered Whitney. She’s too fast for me T_T I choose to believe that it’s the power of youth HAHAHA.

Shared reps with partner –
60 deadlifts [(105#)]
30 burpees
60 power cleans
30 burpees
60 push jerks
30 burpees
60 thrusters
30 burpees

Whitney said she wanted to add another 2.5kg on each side before the wod…. I was like noooo >< Cos I would definitely have died at the thrusters. Even at 105# I was doing 4 reps at a time on average. After Whitney finished her share or 30 reps (she finished earlier cos she was doing 6 at a time), she continued to alternate with me on the thrusters till I finished my 30. So she did like 30+ while I only did 30 lol. Crazyyyy ><

There was time left so did some ring holds..

5:00 EMOM –
0:10 hold at top, then go to bottom position of ring dip and hold another 0:10
0:40 rest

I actually went for gymnastics class today! LOL. Cos was waiting to go for Calvin’s bday lunch anyway haha. Learnt that my handstand holds are always tilted to one side cos of my crooked spine T_T When coach Cheryl shifted my body position straight, I feel as though I’m slanted… but I know that’s actually the correct position lol.

CF log 13/09/17 (Wed)

Warm-up

10-1 HSPU
Shuttle run after each set

Strength/skill

10 sets – 0:45-sec assault bike – alternate with partner, each one 10 sets

WOD

120 DUs
100 air squats
8 laps shuttle run
6 laps bumper plate run (25#) [25# for first lap, the rest 35#]
40 DB snatches (20L,20R) (22.5kg) [first 10 22.5kg, the rest 20kg]
20-cal bike

This took quite long lol. The bumper plate run was the worst cos the plate cannot touch your body so can’t use body weight to support… and the plate can only be held in front of you, no other position. I think Anny and I made the 25# look too easy lol, so coach told us to use 35# after the first lap ><

Dropped weight for DB snatches cos my back (the part where I sprained) actually hurts quite a bit when I do the rx. Strangely, it was ok for bear complex yesterday haha.


So happy that I don’t have to rush for work this morning cos it’s nomination day (for PE 2017) – though everyone already knows who “won” and there’s no election day -.- My work venue is being used for nomination day in the morning, so security is damn tight and staff don’t have to go to work in the AM if they are not involved! So it’s work from home, or elsewhere yayyy! :D And I have an external mtg in the PM so… out of office for the whole day hehe.

CF log 12/09/17 (Tue)

Warm-up

4 rounds in team of 3, rotate between –
10 GHD
Plank hold while team member completes GHD
Rest

Teamed with Belle and Gladys!

WOD

With a partner –
2001m row
-then-
3 rounds –
9 rope climbs
11 bear complex [(105#)] – p clean, fsquat, push press, bsquat, BTN push press

I thought the wod was quite fun (in commemoration of 9-11)! Except that rope climbs tired me out a lot >< Partnered Belle cos I went for evening class hurhur. I actually had a headache that day and took panadols from my colleague before wod… but still felt a bit of headache while wodding so tried to take things slower haha.

CF log 11/09/17 (Mon)

Strength/skill

5 x 5 front squat [46.8kg to 64.9kg]

Sprained my back on the 2nd set I think >< Was only at 55.8kg! But still continued adding anyway :X And did the squats way slower than usual lol.

Squat clean & jerk –
4 x 2 [2x 46.8kg, 2x 51.8kg]
1 x 1 [55.8kg]

Left back was hurting, so used much lighter weights than my usual haha. I even used a belt, but it was not tight enough for me so didn’t provide as much support as it should have :P

5 x 5 deadlift with 3-sec pause at power position [55.8kg to 64.9kg]

WOD

21-15-9
Squat snatch [(95#)]
C2B

25-30min to complete. Was originally 65# but coach changed it to 95# D: Completed it despite my hurting back. Thankfully, it doesn’t hurt as much when I do snatches (vs. cleans/front squats). My C2Bs were not the best today either cos there were some reps I didn’t pull high enough but still counted them lol. Esp at the set of 21. But later on, after I’ve warmed up a bit, it got better~

CF log 10/09/17 (Sun)

Partner wod! And my usual partner came today :)

Shared reps with partner –
100 S2OH [(105#)]
100 pull ups
100 hang squat clean
100-cal row

Did the row first, then went up to S2OH and followed sequence. The cleans took the longest…. T_T I thought we were quite fast for the rest hahaha. Not sure how long we took but I think it was about 40-45min? It actually took longer than I expected :P We were one of the last to finish!

CF log 09/09/17 (Sat)

Warm-up

4 rounds –
0:30 V-ups, 0:30 rest
0:30 hollow rocks, 0:30 rest
0:30 russian twists with 15# plate, 0:30 rest

I got a tailbone abrasion from the v-ups and hollow rocks lulz. Only realised when I showered after class :P

WOD

(1) 9:00 alternate EMOM (i.e. 3 rounds) –
1 muscle snatch [(65#)]
3 power snatch
5 squat snatch

1:00 rest

(2) Every 2:00 for 5 rounds –
Snatch complex (TnG 1 muscle snatch + 3 power snatch + 5 squat snatch)

2:00 rest

(3) 10:00 AMRAP with partner, take turns after each set of the snatches in (1)

For the AMRAP, Anny and I completed 5 rounds of the 1-3-5 + the muscle and power snatches. So…. combining (1), (2), (3), both of us did a total of 121 snatches at 65# today :O Do till arm tired lol.

CF log 08/09/17 (Fri)

Warm-up

3 rounds –
HS hold while partner completes 10 burpees, swap

Though it looks little, my shoulders/arms were so tired after this LOL.

Strength/skill

8 x 2 push press [35kg to 55.6kg]

Push jerk –
4 x 2 [46.8kg to 60.8kg]
2 x 1 [64.9kg, 69.9kg – failed]

Been a while since I matched PR for jerk! I think my PR is 70kg? Haha.

Romanian deadlifts –
2 x 5 [55.8kg, 60.8kg]
3 x 3 [64.9kg]

Supposed to be 5 x 3 but Anny and I stopped after 3 sets cos it was alr 7.20am lol – no time to finish wod! :P

WOD

50 wall balls [(6kg)]
12 deadlifts [(185#)]
12 burpees

35 wall balls
9 deadlifts
9 burpees

20 wall balls
6 deadlifts
6 burpees

Took about 20min I think? Cos I still finished by 8~ hehe. Ok wod.

CF log 06/09/17 (Wed)

Evening class today! Cos I just wanted to sleep in lol #lazy.

Strength/skill

Squat snatch –
4 x 2 [35kg to 49.1kg]
2 x 1 [53.1kg, 58.1kg]

5 x 5 snatch-grip deadlift, with 3-sec pause at dip position [62.2kg]

WOD

4 rounds –
10 DB snatches (5L,5R) [(22.5kg)]
10 TTB
500m row

Whole workout today was quite short. Cos by the time I finished everything, it was only about 7.15pm (had 15min to spare before official end of class haha). I thought the wod was quite fun :P I guess it’s just cos I can do all the movements and it was quite a short and sweet one that was easy to push yourself hahaha.