CF log 17/10/17 (Tue)


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]


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)


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


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

CF log 04/10/17 (Tue)

Mid autumn festival today! So our warm-up portion involved lanterns.

So… we were supposed to row and let the wind from rowers blow out the candles in the paper lanterns. There were holes cut in the paper lanterns so that the wind can enter.

BUT no matter how hard we rowed, the flames were superrr hard to extinguish. I think the success rate was only 20% or something LOL. When candles were extinguished, “lighters” had to light them up again… but it was a rare occurrence cos the flames were almost always there hahaha.

It was a bit messy when we first started cos we didn’t know the order to rotate stations! It got better, but I thought it was a bit strange that each station has 3 people but we were told to get into pairs. Aiya, but somehow we made it work eventually hahaha.

Anyway, each “station” was set up like that! Lanterns in front of the rowers.

Photo 4-10-17, 08 07 27

After this, we got to the wod.


20-cal bike
100 DUs
8 laps bumper plate run [35#]
100 DUs
20-cal bike

When we were done, it was mid autumn special part 2 HAHA. Mooncake eating! We did various static holds –

Hang from bar
Handstand position against wall
Side plank (with some “abs rotation”)
Sitting position against wall with angles raised

Whoever dropped from the position/hold first had to eat the mooncake. I didn’t eat any this year haha! Last year, I ate cos I dropped from plank hold first… and I did a 4min hold at least!

No mooncake from the holds, but after class, went to try the mooncake that David brought yesterday. Shared half with Coach and one bite to Yuren. It was some champagne truffle mooncake from Raffles Hotel. Niceeee hehe.

CF log 03/10/17 (Tue)

Evening class todayyyy.

Woke up feeling a bit sick again. So decided to sleep in. I was actually sniffing the whole morning in office D: But it got better after lunch. After we had mini hotpot hahaha.


Back squats –
2 x 7 @ 70% [66.8kg]
2 x 5 @ 80% [71.8kg, 75.8kg]
2 x 3 @ 85% [80.8kg]

9:00 EMOM squat snatch –
0:00-2:00 3 reps [35kg]
3:00-5:00 2 reps [44.1kg]
6:00-8:00 1 rep [49.1kg, 2x 53.1kg]

Was thinking of just sticking to 49.1kg cos I “zek-ed” my left butt doing back squats…… lol. But coach saw and told me “just add the 10# laaa”, then she even went to take 10# plates out from another bar when she saw that there was no more 10# plates in the stack HAHA. So ok, added 10# on each side for the last 2 sets. Manageable la haha.


3 rounds –
30 hang power clean [(85#)]
30 wall balls
30-cal bike

Wa since I knew the wod from those who went in the morning, I’ve been excited hahaha. So many cleans! And hang power movements are my fav! I used to hate them cos the range of motion was so short so it felt harder to get heavier weights up… but I have now found out how efficient they are and I LUV ITTT HAHA.┬áPlus there are wall balls!

Not sure how long I took to finish but I guess it’s about 30min. Well, at least I finished with 5 min to spare before end of class hahaha. I could string 10 cleans each time! Until my last round where I strung 10, then had to use 3 sets to complete the remaining 20 reps lol (shag). It was a fun wod hehehe :D But I was soooo sweaty after it. One of the more sweaty wods imo.

CF log 02/10/17 (Mon)


6 x 2 front squat [48.6kg to 77.7kg]

9:00 EMOM – 1 hang squat clean + 1 squat clean + 1 split jerk
[3x 44.1kg, 3x 49.1kg, 3x 53.1kg]


20-cal bike

5 rounds –
12 C2B
9 squat snatch [(85#)]

Snatches felt pretty heavy… I wanted to scale my C2Bs to pull-ups and actually did it for one round lol. But after that somehow decided to just try to pull myself higher to get the C2Bs. I didn’t have my chest touching the bar every rep, but at least I pulled high enough :P

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 19/09/17 (Tue)

Missed Monday’s cos I woke up feeling tired and achy. Wanted to go for evening, but I forgot I actually had a movie night with my colleagues HAHA. Oops :P So yep… wod-less Monday.

But back this morning! And not as achy anymore :)


8:00 EMOM – 1 hang power snatch + 1 power snatch [5x 42.7kg, 3x 46.8kg]
8:00 EMOM – 1 OHS 2-sec hold + 1 OHS [46.8kg to 51.8kg]


55 power snatch [(65#)]
55 C2B
35-cal bike

It was written as a 15:00 AMRAP which is really impossible for any of us LOL. I only finished snatches and C2B in the 15:00. So we had to continue till we finished one round… which took me about 30min D: I did HSPU as 3rd exercise and was very slow :( Somehow couldn’t go fast on it today >< Maybe cos of the previous exercises haha. Ended with the bike!

CF log 13/09/17 (Wed)


10-1 HSPU
Shuttle run after each set


10 sets – 0:45-sec assault bike – alternate with partner, each one 10 sets


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.