CF log 13/06/17 (Tue)


5 x 1 snatch [37.7kg to 55.8kg]
4 x 3 snatch high pull [2x 55.8kg, 2x 60.8kg]

Back squats –
4 x 2 [60.4kg to 74.4kg]
3 x 1 [78.5kg to 88.5kg]

Not very sure if I went up to 90+kg for the squats though I thought I did hit 205#?? But when I think back about how we added the weights, I can’t seem to get that number hm. Oh well, the weight is about there anyway hahaha.


4 rounds –
6 front rack lunges [(95#)]
12 power C&J
18 GHD
20 lateral jumps over bar

Took about 20-23min to complete! I thought it was not bad a wod actually. Might even consider it fun? :P

CF log 12/06/17 (Mon)


6 x 2 squat snatch [37.7kg to 2x 51.8kg]
6 x 2 front squat [60.4kg to 78.5kg]


10 deadlift [(185#)]
10-cal bike
8 deadlift (225#) [195#]
15-cal bike
6 deadlift (255#) [205#]
20-cal bike
4 deadlift (285#) [215#]
25-cal bike
2 deadlift (295#) [225#]

Lol, totally couldn’t keep up with the increase in deadlift weights. My 1RM is only 225#?!! Well, at least I managed to get to it for the last 2 reps… :P Deadlifts are really one of my weakest movements!

CF log 11/06/17 (Sun)

Partner wod again! :D It was quite a short one today.

Shared reps with partner –
2 rounds –
50 jerks
50-cal row
50 ring dips

Finished this with about 20min to spare so Anny and I tried 1RM snatches. Happy that I’m getting consistent with 125# snatches! Time to get that 135# (~body weight) snatch!! I tried it before and missed. Tried it today again and still missed. Twice! But it’s ok, I’m getting there~ Can get under the bar, just needa hold it at the right position overhead/get the right position and stand it up! Just a little more….

Finally got that 125# snatch on vid too ^^

CF log 10/06/17 (Sat)

Back at cf cos my back recovered quite quickly! It was actually really painful on Thurs night cos I didn’t have time to rest/roll it till I got home quite late. It gradually got better as Friday passed so I was v happy!!

Partner wod today~

80 rounds (switch with partner after each round) –
2 DB snatch on same hand [(17.5kg)]
3 pistols on same leg
10 DUs

The moment I saw DUs, was like ughhh. A bit disappointed that the wod shagged me out so much though! Cos it looked so manageable! Anny and I were one of the last pairs to finish D: I think it’s cos I was a bit slow actually… couldn’t string my pistols and DB snatches fast enough. At least I didn’t trip too much in DUs otherwise would be even slower!

CF log 08/06/17 (Thu)

Strength day. Been a while since I did this cos I always designate strength day to be my rest day haha.

Still hasn’t changed after so long. Warm-up with 10-1 burpee pull-ups then,

15:00 EMOM back squats –
5:00 5 reps [60.8kg]
5:00 3 reps [69.4kg]
5:00 1 rep [78.5kg to 3x 88.5kg]

Bench press [37.7kg to 47.7kg – 2nd rep assist, 50.2kg – assisted]
Strict press [28.6kg to 37.7kg]

There were deadlifts too but I sprained my left lower back after the last strict press and stopped doing >< Coach used the power dot on me and it was quite shiok? Hahah!

CF log 07/06/17 (Wed)


10-8-6-4-2 thrusters [33.6kg to 51.8kg]

Took turns with Whitney. Coach wanted us to start with 25# plates on each side but we took 15#+2.5kg and she was like wtf might as well just take the 25# hahahah. Oops :P


Cal bike
Wall balls
Hang power clean [(105#)]

Took about 23min. Not too bad a wod. I thought it was quite fun because hp cleans and wall balls! :D

CF log 06/06/17 (Tue)

Somehow woke up feeling really tired today and even contemplated going for the evening class…. but I’m busy tonight so morning it was :P


7 x 2 back squat [60.4kg to 88.5kg]

7 x 1 squat snatch [37.7kg to 53.1kg] – tried for 60.8kg but missed
4 x 3 snatch high pull from ground [60.8kg] – only did 3 sets


18:00 AMRAP –
12-cal row
15 box jumps
12 TTB
9 push jerks [(85#)]

Managed 4 rounds + 12-cal row + 4 box jumps. But I finished up my box jumps after the time-cap just to make it a nice 4.5 rounds haha.

CF log 04/06/17 (Sun)

IMO, quite a torturous wod today though it looked like two simple EMOMs haha.

Ok, I did think I would die at the second one because 10 front squats in a minute!!! I’m not good a many-reps-front-squats (if that’s even a thing hahaha).

Warmed up with 2 rounds of 20 wall ball sit-ups and 20 partner throws (each).


20:00 alternate EMOM –
10 deadlift [3x 46.8kg. 7x 51.8kg]
5 hang power clean

3:00 rest – which passed so quickly!!

20:00 alternate EMOM –
10 front squats [46.8kg]
5 push jerks

First EMOM was tiring but manageable. Then when it got to the 2nd one… after 3 rounds of each movement, I reduced the reps of my front squats to 8. REALLY CANNOT TAHAN. I told myself ok I’ll push for 10 at the last round…. BUT CANNOT hahahah. At the 8th rep, my shoulders/upper body couldn’t hold the bar up anymore… so achy and shag(!!) esp after Murph yesterday D: But ok, still quite glad I managed 5 jerks each round. I think I pushed myself enough ><

CF log 03/06/17 (Sat)

Warmed up with some front squat holds (15kg) and burpees. Then had “Murph” as wod. It was written as partner style on the board…. but for some of us, we had to do it solo! I was one of them…. :O with others like Anny, Yzanne, Calvin etc haha.

“Murph” (slightly modified version!)
Run 6 laps with 6kg wall ball (~1200m)
100 pull-ups
200 weighted push ups [(15#)]
300 weighted squats [(6kg wall ball)]
Run 6 laps with 6kg wall ball

I took….. almost 1.5hrs LOL. When class officially ended at 10am, I think I was only at 100 pull-ups, 80 push ups, and 200 squats :P Wanted to just finish up the push ups and squats and call it a day, but Xin said we (Anny and I) must still do the run AHHH T_T hahahah. So we did it, but walked and brisked walked a lot and finally finished ard 10.30am :P

Went to eat Toast Box after that!! Very happy 행복해! :)

CF log 02/06/17 (Fri)

From last night, already felt like I needed to crossfit this morning. It was quite a sucky night and I just needed somewhere to vent, something to do. If I had my own cf gym, I would totally have went to workout already haha.


It was not a bad workout today. Quite manageable. Nothing to intense (though I might have liked something more intense for my mood LOL).


7 x 2 front squats [60.4kg to 78.5kg, 83.5kg – 1 rep]

8 x 1 squat C&J [46.8kg to 2x 69.9kg]
5 x 3 clean high pull from ground [2x 55.8kg, 3x 60.8kg]

Quite happy that I managed to do that (almost) 70kg C&J :) Used push jerks today cos it’s been quite a while since I did heavy split jerks. Jerks were quite ugly cos for both reps I couldn’t lock out fast enough and ended up in a bit of a strict press for the last bit haha. Still, made it! C&J PR :)


3 rounds –
Run 1 lap (~200m)
16 deadlift [(155#)]
60 DUs

Saw DUs and got quite sian already. Tripped on DUs A LOT for the first round. Only started to get it better in 2nd and 3rd. Overall an ok wod~