CF log 15/12/17 (Fri)

Getting another wod in before one week’s hiatus cos I’m flying to Japan for holiday! :D

Wasn’t too bad today.

Strength/skill

20 front rack lunges (10L,10R) [(85#)]
5 wall walks (rx: 15ft HS walk)
20 back rack lunges
5 wall walks
20 front rack lunges

WOD

5 rounds –
15-cal row
30 air squats
7 C&J [(105#)]

Only 6 people today and all of us ended before 8am haha. Felt quite tired wodding though :P Back was feeling pretty achy! But it was an ok wod~

Advertisements

CF log 23/10/17 (Mon)

Slept at 2am, still woke up for 7am class lol. Couldn’t sleep well cos it was quite warm anyway so just decided to get up.

Warm-up

10-1 HSPUs
Shuttle run after each set

Strength/skill

3 x 3 front squat [60.4kg, 69.4kg, 74.4kg]

WOD

10-1 thrusters [(105#)]
“Cindy” after each set
(*Cindy = 5 pull-ups, 10 push-ups, 15 air squats)

Heavy thrusterssss. I took 35-40min… It was quite shag for me especially after 50 power snatched yesterday :/ And more pull-ups today after the 75 reps on Saturday T_T My arms and shoulders are fried. My shoulders already felt so achy when I woke up this morn, and it had to be HSPUs and thrusters this morning omg lol D:

CF log 08/10/17 (Sun)

The morning after bbq.

The wod involved prowlers… something I have not done in a reallyyyy long time cos I don’t go for tyre flip days which is when prowlers are used lol :P

Partner WOD

28 rounds of “The Chief” –
3 power cleans [(105#)]
6 push ups
9 air squats
*after 4 rounds, do one lap of prowler each [prowler loaded with 60kg]

So it was 7 laps of prowler for each person today. Partner and I have never done 60kg on the prowler ever since moving to the new box… where we push the prowler on the gravel road (more friction so harder!). But we could do it! :D Just that legs would feel like jelly after each lap HAHA.

Anyway, it started out with 40 rounds of  “The Chief” but it was not possible to finish within the duration of the class so it was reduced! When the rounds were changed, Anny and I were already at our last set of prowlers (i.e. 7th round) haha. And when we finished, we had about 10min left so decided to just squeeze in another round! So we did 32 rounds of “The Chief” and 8 laps of prowler! :D

We actually went for gymnastics class after that. It was not too bad today. Finally it’s not handstand drills day for the class haha.

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 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 19/07/17 (Wed)

Really vv happy that I managed to go for wod today hehe ^^ And the 530 class at that! :D It was super empty. Only 4 of us including myself. Shawn was there too but he was doing other stuff at the other side of box cos he injured his back.

Strength/skill

0:00-5:00 EMOM 3 squat snatch [2x 37.7kg, 3x 42.7kg]
5:00-10:00 EMOM 5 squat clean & jerk [42.7kg]

I thought the snatches were ok hence the weight increase. I thought it would be manageable for the C&J…. but I was quite wrong LOL. Cos it’s squat, it took up a lot of time (and energy). I strung the first 5 C&Js, but the next few rounds were impossible haha. Ended up stringing mostly 2 or singles :P Well, at least still completed all 5 reps within each min!

WOD

7 rounds “Chief”
50 GHD
6 rounds “Chief”
50 GHD
5 rounds “Chief”
100 back extensions
*Chief = 3 power clean [(105#)], 6 push ups, 9 air squats

I’m guessing I took between 40-45min. Cos there was so little people, we each had our own GHD HAHA. I can’t really tell what was the hardest part for me this workout cos I think every element just contributed to it being quite tiring! Even the air squats… I was doing them very slowly; just felt I couldn’t go any faster and it was such a chore squatting so many times hahahah.

During the last 5 rounds of “Chief” I felt a bit faint and like puking actually. So I think I slowed down even more haha. It was a fun wod though! :D

CF log 16/07/17 (Sun)

“1775” (adapted)
45:00 AMRAP with a partner –
17 power cleans [(105#)]
75 air squats
*after each round: unload bar, walk to other side of box, reload bar

Whitney and I managed 12 rounds! It was pretty fun with all those cleans and we managed to more or less keep our pace! :D Did the cleans in sets of 3 and for air squats we didn’t break up our respective reps. One of us will unload the bar while the other person is squatting – save time LOL.

We thought we could finish at least 9 rounds; like 5min per round. But at our 9th round, we still had about 12min to go, so pushed the target to 12! Then at the 11th round we were running to the other side of the box with the plates and bar HAHA – just so we would have time to finish up our target number of rounds xD

CF log 02/07/17 (Sun)

It was Francis’ farewell wod today (though I’ve never spoken to him, I know who he is lol). Apparently he’s going overseas to work.

WOD

Fran
21-15-9
Thrusters [(65#)]
Pull-ups

10 rounds “Cindy”

Back squats to ‘Sally Up, Sally Down’ song [(95#)]

The blue letters make up his name hahaha. (Yup, like that also can :P)

It was actually not too bad overall…. though the back squats part got tough towards the end; cannot keep up with the song! But I’m quite happy I still managed to do all the reps :) My upper back/lats ached like crazy at the end.

Did Fran then Cindy. I think I finished Fran in 10-11min… and all the Cindys in at least 15min lol. Kinda took my time with them :P