CF log 12/12/17 (Tue)

Butt still achy but more squats today D:

Strength/skill

7:00 EMOM 1 squat clean [46.8kg to 60.8kg]
6 x 2 paused (1-sec at knee) squat clean [46.8kg]
5 x 3 clean high pull [3x 51.8kg, 3x 55.8kg]

6 x 5 back squats [60.8kg to 2x 72.4kg]

WOD

50-cal bike
150 DUs – only did 125
100 GHD
150 DUs – no time to complete :P
1500m row

After the strength/skill, we only had 15min to complete the wod… which was crazy (at least to me). Cos there were soooo many DUs!! And DUs always slow me down >< So I just did 125 DUs for the first set of 150 and moved one… It was already 8am when I was still doing GHDs… and 815am by the time I completed the other movements sans last set of DUs haha.

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CF log 06/12/17 (Wed)

Today’s wod was pretty diff! Quite happy I woke up for it haha. No barbells at all today~ It was kinda like 2 short wods.

Warm-up

10-1 HSPU
Run 1 lap after each set

WOD 1

3:00 AMRAP –
3-6-9
Cal bike
Burpees
(didn’t finish 1 round; did up to 5 out of 9 burpees)

3:00 rest

4:00 AMRAP –
3-6-9
Cal bike
Burpees
(1 round + up to 2 out of 6 cal bike)

3:00 rest

5:00 AMRAP –
3-6-9
Cal bike
Burpees
(1 round + up to 2/3 out of 9 cal bike)

WOD 2

5 rounds –
Sandbag run [100#]
5 sandbag throw (over shoulder)
15-cal row

The sandbag run became more like a walk. It was quite fun doing this sandbag (more like a ‘sandball’ haha) wod once I got the hang of carrying and throwing the sandbag! It was supposed to be 8 rounds, but after coach saw most of us dying and time running out, she reduced to 5 haha.

CF log 05/12/17 (Tue)

Back at wod after a day of rest post #scsm2017 with the fam haha. All of us ran 21km! :D My mum wants it as an annual fam run lol.

My left calf still feels “knotted” – more like a cramp than an ache. But… cramps don’t last so long right :/

Still went for wod anyway!

Strength/skill

7:00 EMOM 1 squat snatch [35kg to 49.1kg, 53.1kg missed]

6 x 2 paused (1-sec at knee) squat snatch [35kg to 2x 44.1kg]
5 x 2 snatch grip deadlift [2x 66.8kg. 3x 71.8kg]

6:00 EMOM 5 front squat [3x 55.8kg, 3x 60.8kg]

WOD

2 rounds –
20 DB snatch (10L,10R) [(22.5kg)]
20 TTB
20 box jumps
15-cal bike

Took about 20min. Was debating whether to do 20kg DBs or rx lol. Cos my shoulders were quite tired from snatches already :P But since it was just 2 rounds, decided to go for it and… no regrets! :D

CF log 01/12/17 (Fri)

Woke up tired, hungry, but feeling a little bloated. Still decided to drag myself outta bed and head to hub~

Regretted a little when I saw the workouts for today LOL. Esp the wod cos they consisted of movements I did not enjoy too much D:

Strength/skill

5 sets –
1 push press + 2 push jerk + 3 split jerk [35kg, 4x 40kg]

5:00 EMOM –
6 hang squat clean + 2 push jerks [35kg]
5 hang squat clean + 3 push jerks [35kg]
4 hang squat clean + 4 push jerks [37.5kg]
3 hang squat clean + 5 push jerks [37.5kg]
2 hang squat clean + 6 push jerks [37.5kg]

WOD

2 rounds –
19-cal bike
87 DUs
3 rope climbs

End with 1200m row

I was already sad when I saw DUs. Worse when I saw rope climbs cos I did not bring my knee sleeves – I don’t bring them on weekdays cos it’s a diff bag but maybe I should dump one in my work bag now hmm. Borrowed a knee sleeve from coach~

Most of use finished the wod before 8! I think I was done around 7.50am :) Super shag while doing cos of the DUs and row T_T But otherwise pretty manageable wod!

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

CF log 15/11/17 (Wed)

Warm-up

3-2-1 rounds sprint around building

Strength/skill

2:00 deadset HSPU
1:00 rest
2:00 strict HSPU
1:00 rest
2:00 kipping HSPU
1:00 rest

Ermm actually all I could do was the kipping lol. Managed about 20! The deadset and strict were the essentially the same to me cos I can’t even do strict HSPUs, what more deadset – which requires pausing at bottom/top(?) hahaha. They were really all no reps la :P

WOD

5 rounds –
15 deadlifts [(155#)]
12 TTB
9-cal bike

Didn’t turn out as bad as I thought! Finished between 20-25min I think? I actually thought it was quite fun lol. Guess cos I could do all the movements quite comfortably – like not too easy or shag haha.

CF log 08/11/17 (Wed)

I’m getting quite lazy to do all these logging. Maybe I’ll stop it by the end of this year hahaha (proper end yknow :P).

Strength/skill

10:00 EMOM 2 power snatch [28.6kg to 51.8kg]

10:00 EMOM –
5:00 15 GHD
5:00 7-cal bike

WOD

3 rounds –
15 power snatch [(65#)]
30 DUs
Run 1 round

Happy that work started later today so I could go home to shower! :D

CF log 24/10/17 (Tue)

Strength/skill

5 x 2 snatch balance [35kg to 49.1kg, 51.6kg missed 1 rep]

Back squats –
2 x 5 @ 70% [66.8kg]
2 x 3 @ 80% [75.8kg]

It aches so bad where I rack the bar >< Traps, shoulders, arms, thighs – SHAG.

12:00 EMOM 1 squat snatch [(35kg to 55.6kg)]

WOD

15-12-9
Cal row
Power snatch [(85#)]
– then –
15-12-9
Cal bike
Power C&J [(85#)]

Took about 10min to finish the first part… not sure how long I took for the second. But anyway ended 2min after 8 lol. It was unexpectedly tiring for me :P I choose to believe it’s cos I’m fatigued from the previous days’ wods already lol.

CF log 17/10/17 (Tue)

Strength/skill

Back squats –
3 x 5 @ 75% [66.8kg]
3 x 3 @ 80% [71.8kg]
3 x 1 @ 90% [80.4kg]

Power snatch –
2 x 3 @ 50-55% [35kg]
2 x 2 @ 60-65% [40kg]
5 x 1 work up to 1 RM [up to 49.1kg]

WOD

“Isabel”
30 power snatches [(95#)] – finished in 5:52 (but PB is 4:50! :O)
– Rest 1 min –
3 rounds –
0:30 ME bike, 0:30 slow down/rest
– Rest 1 min –
2-min ME ring MUs/C2B [did C2B cos can’t MU]

CF log 11/10/17 (Wed)

Warm-up

5 rounds –
5 reps wall walk up and down 10kg plate(???)

Hahahaha. No idea what to call this warm-up… Basically there will be a bumper plate (lower one for girls) laid flat just in front of the wall, then had to go up to a wall walk position such that the plate ends up being somewhere under your head (sorta). Then, as though doing a HS walk, walk up and down the plate – moving one hand at a time. Right up, left up, right down, left down = 1 rep. (Not sure if I’ll understand this explanation when I look back on this log LOL).

Shoulders were really quite fried by that. It wasn’t easy T_T Plus my lats were dying from yesterday’s workout already.

But we still had to do our usual –

10-1 HSPUs
Shuttle run after each set

WOD

3 rounds –
10 deadlift (225#) [2x 92.6kg/205#, 1x 97.6kg/215#]
25 GHD
15-cal bike

Spent so long on the deadlifts >< RX too heavy for me cos that’s actually my 1 RM??? But still wanted to go as close as possible…. and decided to add weight on the last round just to try! Glad I did it though was dying D: My form was prolly getting bad haha.

After wod –

75 back extensions with 6kg ball