CF log 30/11/17 (Thu)

YAY LAST DAY OF NOV. Somehow this month felt pretty long too. I wish December would feel long. I don’t want it to end so fast T_T Fave month of the year besides my birthday month HAHA.

Strength day! Cos I’m missing the weekend wods this week + didn’t wod on Monday. Needa get my workouts in :P

15:00 EMOM back squats –
5:00 5 reps [2x 55.8kg, 3x 60.8kg]
5:00 3 reps [2x 69.4kg, 3x 74.4kg]
5:00 1 rep [78.5kg to 87.6kg] – can’t rmb if I tried 92.7kg :/

15:00 EMOM 3-position pause deadlift [8x 55.8kg, 7x 60.8kg]

7 x 3
Bench press [37.7kg, 2x 42.7kg, 4x 46.8kg]
BTN strict press [5x 28.6kg, 2x 33.6kg]

Advertisements

CF log 28/11/17 (Tue)

I’m getting quite lazy to go for cf in the mornings now :( NEED TO CHANGE AND GET THE DISCIPLINE BACK!!! Gonna go for the rest of the weekdays this week~ yes, including strength day ><

Strength/skill

7:00 EMOM 1 squat snatch [35kg to 53.1kg]
6:00 EMOM 5 back squats [53.1kg to 71.3kg]

3 x 2 pause (at knee) squat snatch [35kg, 40kg, 44.1kg]

WOD

21 pull-ups + 21 ring dips (rx: 21 MUs)
42 thrusters [(85#)]
63-cal row

Quite sad that I still can’t do MUs, so I’ll never know the feelz of how tough MU wods are T_T But tbh ring dips are already killing me lol. Did the thrusters, then row, then pull-ups/ring dips. Thrusters felt better than I thought!

CF log 25/11/17 (Sat)

Partner wod day!!

Warmed up with 5-min AMRAP “Cindy”. I started with push ups. Did about 4.5 rounds (finished push ups and 3 squats lol).

With a partner, 3 rounds –
2 rope climbs (each) *or 1 peg board climb which very little pple can do LOL
20 squat snatch [(105#)]
30 KB swings [(24kg)]
40 back extensions with med ball

Finished before 35min! Quite happy I could snatch the 105# quite ok today though it was heavy… and I actually missed 2 reps hahaha. Anny was doing cleans at 125# cos of her shoulder ><


After class, Joey, Anny and I wanted to head to Yakun for brkf. But there were no seats and no one looked like they were gonna leave… so decided to check out toast box. AND GUESS WHAT!!! THEIR SOFT FRENCH SET IS BACK!!! (Fated to get toast box today haha).

We went quite a few times previously but they kept telling us that they were not selling it – though they put up the ad/sign for it in front of their cashier -.- So I was really happy when they had it!!! Though I didn’t eat it cos had lunch at home and the set is actually quite filling. But I was still happy for Joey and Anny who go to eat it hahahah :D

CF log 24/11/17 (Fri)

YAY ANOTHER WEEK HAS PASSED. One step closer to December, one step closer to my favourite time of the year :)

Strength/skill

9:00 EMOM –
3:00 3 clean + 3 jerk [40kg]
3:00 2 clean + 2 jerk [49.1kg]
3:00 1 clean + 1 jerk [58.1kg]

Power cleans and push jerks.

5 sets –
1 paused (3-sec at bottom) front squat + 1 front squat [46.8kg to 69.8kg]

WOD

15 C&J [(115#)]
Run 2 rounds (~400m)
12 C&J
Run 2 rounds
9 C&J
Run 2 rounds

Singles all the way~ finished in 18-19min. 10# makes a diff; it felt quite heavy (compared to 105#)!

CF log 23/11/17 (Thu)

Went for strength day; which I don’t usually go for. Even coach knows and she asked why I went today LOL. Joey asked me too hahahah.

I went cos I didn’t wod yesterday and I felt guilty – esp cos I ate so much LOL. And I didn’t go cos I was lazy…. not due to lack of time/busy schedule haha.

So happy there was no EMOM deadlifts today! It’s the usual strength day that I know and like hehe.

Warm-up was 10-1 burpee pull-ups.

15:00 EMOM back squats –
5:00 5 reps [3x 55.8kg, 2x 60.8kg]
5:00 3 reps [69.4kg]
5:00 1 rep [74.4kg, 78.5kg, 3x 83.5kg]

Hm lighter than usual but is ok. I was trying to work on not over-arching my lower back haha. Think it worked cos I didn’t feel that much strain on my lower back today!

7 x 3
Deadlift [74.4kg to 95.5kg] – ended at 6 sets
Bench press [40kg to 46.6kg]
BTN strict press [28.6kg]

Did this portion with Anny and Joey! :) Yay had friends at strength day today haha.

CF log 21/11/17 (Tue)

Strength/skill

10:00 alternate EMOM –
5 ring dips
40 DUs

I only did 35 DUs for the first 2 rounds ><

Front squats –
2 x 5 @ 70% [55kg]
2 x 4 @ 75% [60kg, 64.1kg]
2 x 3 @ 80% [69.1kg]

Back was hurting a bit cos my squat form was not very good last night lol. So carried over to today? :P Arch my lower back too much :(

WOD

3 rounds –
10 power snatch [(85#)]
20 box jumps
30 wall balls [6kg]

Took 17:50 ard there? Pretty tiring :/

Really feel like my body is getting old and tired and not as agile/fit LOL.

CF log 20/11/17 (Mon)

Evening class.

Strength/skill

4:00 tabata (0:20 on, 0:10 off) –
Kipping HSPU
DB snatch [(15kg)]

4:00 tabata (0:20 on, 0:10 off) –
Back squat (clean from ground) [(85#)]
DUs

5 x 3 back squats [80.4kg]

Based on my 1RM, Shawn told me to go for 75-80kg for the 5 sets :O Tbh I didn’t know I loaded 80. I thought it was about 78kg – in between his suggested weight range yknow haha. But anyway he said to rest 2 min between sets (I wod-ed first then there was quite a bit of time left for these squats). It was a bit of a struggle haha! Plus my lower back started to ache/hurt(?). And it’s cos I hyper-extend; arch my lower back too much when I do squats :(

WOD

10-8-6-4-2 power cleans [(115#)]
30-25-20-15-10 GHDs
*alternate between the 2 movements

Quite a fun wod haha.

CF log 19/11/17 (Sun)

Partner wod again! :)

Shared reps –
Run 3 laps (together)
60-cal bike
60 thrusters [(105#)]

Run 2 laps (together)
40-cal bike
40 thrusters

Run 1 lap (together)
20-cal bike
20 thrusters [(105#)]

It was 60 thrusters each in total :O And 105# is pretty heavy for me… Still remember the time I did 105# rep by rep though hurhur.

Anyway, Anny and I were second last pair to finish. Like IDK WHY everyone finished so fast. Cos I didn’t think we were super slow. We still finished before class ended though.. maybe took about 40/45min?

Ok, for some pairs I know why they finished faster… cos they did much lighter weight such that they could string 10 reps each time -.- Like this pair of guys were using 95# when the guys rx was 155#. I mean, I know you can’t go 155# la… but scale down should not be scaled all the way to you being able to do 10 reps at a time right?! Idk why but I just get quite annoyed when pple slack so much LOL. Not my prob also annoyed srsly :P