CF log 01/10/17 (Sun)

Side note: I am really happy it’s the new month cos I’ve spent too much in Sept and I can finally “reset” my budget!!!

We did team series events today. Apparently they didn’t do it yesterday haha. But cos there were so many people, we didn’t synchro the movements. It was just done as though we were doing the events alone hahaha.

I felt SO SHAGGG. Mentally and physically. I blame the sun yesterday.

And “Murph”. Or’d rather our variation of it… cos there were MORE PULL-UPS TODAY. AND RING DIPS. My shoulders and arms cry in pain T_T

“Team series event 5” (modified)
15:00 AMRAP –
3, 6, 9, 12, 15, etc…
Burpee box jumps
Deadlifts [(155#)]

“Team series event 6” (not synchronised)
DB snatches [(15kg)]
Bar MUs (scaled down to same reps of pull-ups and ring dips)

I shared equipment with Joyce. We did event 6 first. I was really dying at the pull-ups and ring dips LOL. My first few pull-ups especially were like shit cos it just felt damn effortful to pull myself up!

Then there was 5-7min of rest before we moved to event 5. The deadlifts killed me though it was just the usual 155# T_T I was doing them so slowly LOL. But ok, managed up to round of 18 reps. I completed the 18 deadlifts but not burpee box jumps.


“Get out of the box” event

Went for lululemon organised beach event today instead of wodding (we would have been doing team series events 5 & 6!). Was with Whitney, Anny, Kang Yin, Calvin, Kaylene, Joey, Xiu Jing, Yuren (last 3 were on “cheerleading squad” haha!).

Surprisingly, it was sunny the whole way though the sky was overcast – and rained in some areas – earlier in the morning. It was actually really hot ><

Saw Charity as part of the organising team! And talked a bit.

Anyway, the event “forced” us to mix around with people from different boxes. Everyone had a coloured band, which represented the colour team we belonged to. I was in yellow – same as uncle Sam lol! Which some of us thought was Jeff LOL. Too long of not seeing what the latter looks like…. oops :X

So we played beach games against other groups. There were 5 in total – dodge ball, dog and bone, tug-o-war, wheelbarrow, red rovers. The last game was most boring, and I think there are issues with the games rules of that game haha. Ohh and Kaylene left quite early cos she injured her toe at the dog and bone… her big toe nail came off eeeeks ><

Tbh, didn’t really make friends with anyone new LOL. But I guess it was quite interesting cos different experience!

Most of us didn’t really tire ourselves out playing the games, so we decided to do some variation of “Murph” since there was a pull-up bar nearby hahahah. We ran on the sand along the perimeter of the sea first (which I don’t think was even 1km but damn tiring cos on sand), then halved the reps of pull-ups, push-ups and air squats. I didn’t end with another run like the original “Murph” (though some of us did) haha.

CF log 29/09/17 (Fri)

Wod was a little different today. Idk how to log it, but we played around with the tyres. Did some tyre whack thing. Apparently Josh Bridges posted a vid of him doing it on insta?

So basically put a 45# plate (two plates for guys) in the centre of the tyre, then use the long hammer to move it along the road. I was teamed with Anny and Yuren. Took turns to take 10 hits at the tyre (5L,5R) then 5 walking KB swings with 24kg KB (it started out with 10 swings then was reduced).

After about 50m, the weight inside the tyre was taken out; so we moved a lighter weight. Then for the last few metres (I think slightly less than 50m), the 45# plate was put back. Think we did a total of slightly more than 100m? More or less 2x the length of box hahah.

CF log 27/09/17 (Wed)


10-1 HSPU
Shuttle run after each set

Back/hip extension


5 rounds –
Shuttle run
30 DUs
9 hang squat clean [(105#)]

Cleans felt so heavy >< Not sure how long we took but ended early! 15min to spare after finishing all the exercises for the day. I was damn lag at the start of class cos supposedly was asked to do GHD stuff first but I didn’t know so stood at the medicine balls for some time thinking whether I should do GHD stuff or HSPUs first LOL. Then got suan-ed by coach T_T Quite shag and very sweaty today hahaha – ran so much ><

CF log 26/09/17 (Tue)


15:00 EMOM –
0:00 – 3:00 3 squat snatch @ 70% (4 sets) [35kg]
4:00 – 7:00 2 squat snatch @ 75% (4 sets) [44.1kg]
8:00 – 11:00 1 squat snatch @ 80% (4 sets) [53.1kg]
12:00 – 14:00 snatch grip pause (at knee 2-sec) deadlift @ 95% (3 sets) [62.2kg]

Back squats –
2 x 7 @ 70% [55kg, 64.1kg]
2 x 5 @ 75% [69.1kg]
2 x 3 @ 80% [78.1kg]

Work up to moderately heavy paused (at bottom 2-sec) OHS [49.1kg]


18:00 AMRAP –
18-cal bike
15 wall balls
12 DB snatches [(22.5kg)]

Strict TTBs cos my blisters not fully healed. Was quite slow at the DB snatches; did alternating. Started with snatches, then TTB, bike. wall balls. Until time was running out then I swapped the order a little cos the bike was being used >< So instead of doing the bike to complete my 3rd round, I did the TTBs of my 4th round LOL. Confusing.

Did the bike I missed out after the 18min though. So in total I did 3 rounds + TTB (of 4th round) haha.

CF log 24/09/17 (Sun)

Crossfit team series events again!

“Event 3”
50 synchro wall balls [(6kg)]
30 cleans [(95#)] – shared reps
50 synchro wall balls [(6kg)]
20 cleans [(135#)] – shared reps
50 synchro wall balls [(6kg)]
10 cleans [(155#)] – shared reps

Wa, the weight increments a bit crazy lol. But Anny and I still managed it for most part!! I only managed 4 out of the 5 cleans I was supposed to do at 155# >< To be exact, we loaded two 10kg, one 10# and a 2.5kg clamp on each side, which added to ~69kg on a 15kg bar… 155# is actually 70kg LOL. But still considered rx la :P I was like doing my 1RM each time I lifted that bar ><

Anyway, we took about half an hour before moving on to the next event. We were short of 1 more clean each to complete this event. But 5 reps per person was 1 too many for us I guess :P And we needed to move on if not can’t finish the next event haha!

“Event 4”
100-cal row –¬†shared cals
100 TTB –¬†shared reps

Only left 15min to do this! By the time we finished rowing, left with 5min so we just did 50 TTB each OTOT hahahaha. Didn’t do it proper way of “one-do-one-rest” already :P

The team series events so far are quite fun overall! :D

CF log 23/09/17 (Sat)


4:00 AMRAP with PVC pipe –
10 OHS
10 BTN Sott’s press
10 shoulder pass throughs (while squatting)

We did team series events 1 and 2 today! Went for 12nn class and there were only 6 of us lol, and 4 of us are from 7am classes so it was sorta like weekday morning classes haha! There was so much space! :D


“Event 1”
Thrusters [(65#)] – take turns with partner, reps not shared
Synchro burpees

– Rest 2 min –

“Event 2”
120 DUs – per person
120 C2B – shared reps with partner
120 hang snatch [(65#)] – shared reps with partner
120 DUs – per person

Happy that Anny also came at 12nn today (cos she decided to sleep in; I had work in the morn) so I had a partner! :) We finished event 1 in ~10:05. Quite proud of our synchro burpees cos was quite synchro when I saw the short snippet that Xin posted on the hub insta haha!

We started event 2 at 12:00 (after the rest). Finished everything at 44:25! Could have finished earlier together if I DU-ed faster hahaha. I had 20 left when Anny already finished hers! Was slow for the first set of DUs too :P Oh, and I ripped my right hand from C2B >< Wa really put in effort to get my chest to touch the bar cos Xin emphasized it a lot today hahaha.

CF log 20/09/17 (Wed)


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


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