CF log 16/08/17 (Wed)

Evening class today! Cos ok, I admit, I was lazy to go in the morning lol. I reached home past 10pm last night.. and after a big dinner I just wanted to sleep in #piglife hahaha.

Strength/skill

8:00 EMOM – 3 power clean + 3 front squat + 3 push jerk [37.7kg, 5x 42.7kg, 2x 46.8kg]

Quite shag lol.

WOD

15-12-9
Wall balls [6kg]
GHD
Cal bike

15-12-9
Wall balls [6kg]
TTB
Cal bike

15-12-9
Wall balls [6kg]
GHD
Cal bike

I think I finished quite fast? :P Prolly about half an hour. Didn’t really check my timing but I had 10min to spare before class ended haha. The movements in this wod were quite ok for me except cal bike! The bike was the worst cos it can get quite tiring and my legs seem to fatigue quite fast? :P

CF log 14/08/17 (Mon)

Strength/skill

10-8-6-4-2 thrusters @ increasing weight
[37.7kg, 42.7kg, 46.8kg, 49.3kg, 51.8kg]

There was an rx for this which started at 105# (46.8kg) but obv I can’t start from that weight and still keep increasing lol. So scaled down to what I could do. Mayyybe I could have done 55kg (125#) for the 2 reps. Hm. Though I was a bit struggling for the 49kg 4 reps, the 51kg 2 reps was not too bad :P

WOD

1000m row
30 C&J [(85#)]
750m row
25 power snatch
500m row
20 thrusters

Quite shag but still more manageable than I thought it’d be! Guess cos the weight is not thaat heavy (since we do 95# and 105# quite often nowadays) haha.. Plus, no squats! xD

CF log 11/08/17 (Fri)

Warm-up

60 HSPUs + plank hold

While one partner does the HSPUs, the other plank hold. Can keep swapping till each partner hits 50 reps. Yep, did an extra 10 cos it was initially 75 HSPUs but by the time she reduced the number to 50, I already did 60 ^^”

Shoulders were so fried after this and the EMOM snatches (below) felt heavy lol.

Strength/skill

7 x 5 front squats [4x 60.4kg, 3x 65.4kg]
10:00 EMOM 1 power snatch + 1 squat snatch [37.7kg to 51.8kg]

WOD

15-12-9
Hang power snatch [(65#)]
TTB

Run 4 rounds (~800m)

15-12-9
Hang power snatch [(65#)]
TTB

Lots of running recently lol. Guess cos coach is prepping us for the Mizuno run! Quite exciting cos it’s an ekiden and I’ve never ran in one hehe ^^

CF log 09/08/17 (Wed)

NATIONAL DAY!!! :D SG52!

Almost everyone wore red and/or white to workout today haha. And the colour(s) we wore influenced how many rounds we had to run in the wod lol!

“Hotshots 19”
6 rounds –
30 air squats
19 power cleans [(95#)]
7 strict pull-ups
Run 3/2/1 rounds*

Finished in ~45min though it actually looks oook :P I was running 2 rounds cos only had a red top (no whites on me)! So those who were wearing both red and white or all red or all white ran 1 round. Those (like myself) with only red or only white and some other colour ran 2 rounds. Those not in red or white at all ran 3! Quite interesting la haha.

Went to macs with Anny, David and Jon after wod! Been a while since we had brkf after wod tgt hehe. And it felt so much like a Saturday~

CF log 07/08/17 (Mon)

Decided to sleep in today cos slept late + couldn’t sleep well last night. Went for the evening class instead! It was quite a dreary Monday at work. Felt kinda ‘sian’ the whole afternoon~~ (morning was ok cos there was a meeting on some exciting project and I managed to grab some free food from another one of PA’s events hahah).

The evening class MADE MY DAY though!! :D :D COS PR SNATCH FINALLYYYY. FINALLY CAN SNATCH MY BODY WEIGHT! :D

Strength/skill

5 x 5 back squat [57.7kg to 80.8kg]

Squat snatch –
4 x 2 [37.7kg, 2x 42.7kg, 46.8kg]
2 x 1 [51.8kg, 55.8kg]

Supposed to do 4 x 2 snatch high pulls but Shawn (who was coaching this evening) told me to try going heavier for the squat snatch and made me do 60.8kg — which I managed haha. Even at that weight it was a PR already!! Then he was like “just try for 1 RM, no need to do the high pulls” HAHA. Then he proceeded to add another 1.25kg on each side of my bar – 63.3kg now.

AND YAYYY I MADE IT!!! Managed to stand it up before my arm gave way LOL. Cos I think my left arm hyper-extended a bit so it was a teeny bit uncomfortable at that weight ><

WOD

3 rounds –
Run 2 laps (~300m)
15 power C&J [105# or 115#?]
75 DUs

I swear the C&J rx was 105#! So I did it for the first round… and when I finished the 5th rep of my 2nd round, Shawn came over to ask where are my 2.5kg clamps – he said it was 115#! Looked over and saw that Yzanne added the clamps so ok… I let him add the clamps to 115# cos maybe I really saw wrongly. So did the rest of the wod at 115# hahaha.

But after the wod, I went to the board to check again…. and it was 105# leh hahaha. It was just slightly illegible handwriting :P Oh well, better to do heavier than lighter eh? ^^”

CF log 06/08/17 (Sun)

No partner wod this week! Another solo wod today haha, but it was more interesting than yesterday’s I felt!

10 to 1 –
Thrusters [(105#)]
Ring dips
KB swings [(24kg)]

Think most people took around half an hour… I didn’t think we would finish so fast haha! So after we were done, we did:

100 back extensions with ball [(6kg)]

Hamstrings and back were so fried from this ><

Went to have toast box with Anny after! :D Finally got to eat my soft french PB set again! And it was a nice chit-chat session hehe ^^

CF log 05/08/17 (Sat)

Warm-up

4:00 AMRAP –
3 inch-worm
10 mountain climbers

WOD

2 rounds:

10:00 alternate EMOM –
3 power snatch [(95#)]
5 burpees

10:00 alternate EMOM –
3 squat snatch
30 DUs

*For snatches, 1st round start from hang, 2nd round start from ground.

It was 20 DUs at first so did that for the first 2 sets, then I guess cos we seemed to be resting too much, coach Xin changed it to 30 DUs. The last 4 min (in 2nd round) became an AMRAP too. So it was 4:00 AMRAP of full squat snatches and DUs. I only did 2.5 rounds – 6 snatches, 90 DUs. I kept tripping on the DUs in that 4min! :P