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]

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CF log 10/10/17 (Tue)

Rained super heavily just as I was about to leave my house this morning. I was already changed and ready to go… so I just went in the rain >< It wasn’t raining at hub though haha.

Strength/skill

Back squats –
2 x 7 @ 75% [69.4kg]
2 x 5 @ 80% [74.4kg]
2 x 3 @ 85% [78.5kg]

9:00 EMOM squat snatch –
0:00-2:00 3 reps [37.7kg]
3:00-5:00 2 reps [42.7kg, 2x 46.8kg]
6:00-8:00 1 rep [51.8kg, 2x 55.8kg]

Missed the first 55.8kg and did a super ugly one for the next 55.8kg…. not even sure whether it was counted as a rep lol. Oh well ><

Weights for snatches and squats were actually slightly lighter than last week lol. But I guess it partially due to the time of day I wodded too :P Went for evening class last week! = more energy/more awake to lift heavier LOL.

WOD

“Fight gone bad”
3 rounds, *1:00 AMRAP per movement –
Cal row
Wall balls
Box jumps
SDLHP [(65#)]
Push press
Rest
*actually just 0:45 work, remaining 0:15 used to change stations

For first 2 rounds, I did about 12 reps for everything except 15 for wall balls and 7-cal for row. On the last round, did 15 reps for everything and 10-cal row.

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.

Strength/skill

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.

WOD

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 26/09/17 (Tue)

Strength/skill

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]

WOD

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

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 12/09/17 (Tue)

Warm-up

4 rounds in team of 3, rotate between –
10 GHD
Plank hold while team member completes GHD
Rest

Teamed with Belle and Gladys!

WOD

With a partner –
2001m row
-then-
3 rounds –
9 rope climbs
11 bear complex [(105#)] – p clean, fsquat, push press, bsquat, BTN push press

I thought the wod was quite fun (in commemoration of 9-11)! Except that rope climbs tired me out a lot >< Partnered Belle cos I went for evening class hurhur. I actually had a headache that day and took panadols from my colleague before wod… but still felt a bit of headache while wodding so tried to take things slower haha.

CF log 31/08/17 (Thu)

Wow, back for strength day after prolly at least a month?! Cos I always rest on strength day hahaha. I decided to go large part cos I WAS ON LEAVE :D :D :D

And….. we’re still doing the usual squats, still having some variation of deadlifts and presses.

Oh but one special thing is that we had Yuren’s birthday “wod” before the usual strength stuff! (And a matcha crepe cake to celebrate after class.)

For Yuren’s birthday, 24 reps of each movement shared with partner –
Yellow KB swings
U-ups
Ring dips (ughhhh haha)
Elevated push ups
Nine-count burpees

Then usual strength day stuff.

15:00 EMOM back squats –
5:00 5 reps [60.8kg]
5:00 3 reps [69.4kg]
5:00 1 rep [3x 78.5kg, 2x 82.5kg]

My right knee hurt (maybe cos I pulled it or something??) after the 2nd/3rd minute -.- But I managed to tahan till end of the first 5 min before getting my knee sleeve lol. Thankfully it helped and I just didn’t really push myself too much anymore for the remaining sets :P Otherwise I think I could have at least gone heavier for the 1 rep sets haha.

15:00 EMOM deadlift, 3-sec pause at shin and knee position [55.8kg]

New variation of deadlifts. Quite back-breaking despite the not too heavy weight…

7 x 3
BTN strict press [24.1kg to 31.6kg]
Bench press [40kg to 44.1kg, 46.6kg assisted]

 

CF log 22/08/17 (Tue)

Back at crossfit in the morning, after going for a session last evening lol. 12hrs apart is a bit insane. But I made it. Was so tempted to skip today but glad I didn’t.

“I wish I didn’t wake up for the wod” – said no one, ever hahaha.

Strength/skill

5 x 4 back squats [60.4kg to 83.5kg]

7 x 1 squat snatch [37.7kg to 55.8kg] – missed last 2 at 60.8kg then 58.3kg
5 x 5 snatch grip deadlift @ 75% of snatch, pause at dip position before standing [51.8kg]

This part was so similar to last night. Actually even the warm-up was similar cos we did tabata with DUs again. Except that it was alternated with jumping pull ups today instead of air squats (yesterday).

WOD

21-cal bike (30-cal for guys)

Then 5 rounds –
30 DUs
7 DB hang squat clean (20kg) [15kg first round; the rest rx 20kg]

Then 20 pull-ups + 20 ring dips (rx: 10 MUs)

Took 20-25min for the wod haha. At 8am I only just finished the 5 rounds. The DB cleans were quite tough! The DB kept hitting my wrist as I let them down after each rep… gonna get bruises there now >< I think my wrist needs to be stronger and less “floppy” so I can hold the DBs in position such that they don’t flop around and hit my wrist so much next time? Is that the right line of thought/logic? Hahaha :P

CF log 21/08/17 (Mon)

Felt like there was not enough time to finish everything today. Or maybe cos we did too slowly hahaha. Went for evening class and partnered Yzanne cos I didn’t feel too well in the morning :P

Strength/skill

Squat snatch –
3 x 2 [started with 35kg]
5 x 1 [went up to 53.1kg]

Wanted to try for 58.1kg but accidentally loaded the bar unevenly such that one side had an added 2.5kg while the other side didn’t LOL. So it was only 55.6kg, which I actually snatched up despite feeling the uneveness hahahaha :P When we corrected the uneveness and I tried again, I failed oops.

Squat clean & jerk –
3 x 2 [started with 44.1kg]
5 x 1 [went up to 64.7kg]

We ended the clean and jerks before completing all 5 sets of 1 :P We were only at our 3rd rep haha. I actually can’t remember if I ended at 64.7kg or 67.2kg… but let’s take the more conservative figure ya? The weight actually felt pretty ok, so I prolly would have added for the next rep if we continued (and hopefully clear it)!

5 x 3 back squats [~75kg to 90.8kg]

Again, can’t remember what weight we ended with cos we just kept adding without really counting. And we added in increments that was not my usual weights + we used the 10kg instead of 25# plate D: We mayyy have ended at 93.3kg, but again, taking the more conservative weight here hahaha.

Yeppp so the strength portion was really long today. And we didn’t even manage to finish before going to the wod, which thankfully was pretty short!

WOD

3 rounds –
10 C2B
10 front squats [(115#)]
10 burpees

Took about 10min to complete. Front squats were bad for me T_T Only managed to string for the first round, then did 5-5 for subsequent ones haha. My legs and back were giving way :P

CF log 07/08/17 (Mon)

Decided to sleep in today cos slept late + couldn’t sleep well last night. Went for the evening class instead! It was quite a dreary Monday at work. Felt kinda ‘sian’ the whole afternoon~~ (morning was ok cos there was a meeting on some exciting project and I managed to grab some free food from another one of PA’s events hahah).

The evening class MADE MY DAY though!! :D :D COS PR SNATCH FINALLYYYY. FINALLY CAN SNATCH MY BODY WEIGHT! :D

Strength/skill

5 x 5 back squat [57.7kg to 80.8kg]

Squat snatch –
4 x 2 [37.7kg, 2x 42.7kg, 46.8kg]
2 x 1 [51.8kg, 55.8kg]

Supposed to do 4 x 2 snatch high pulls but Shawn (who was coaching this evening) told me to try going heavier for the squat snatch and made me do 60.8kg — which I managed haha. Even at that weight it was a PR already!! Then he was like “just try for 1 RM, no need to do the high pulls” HAHA. Then he proceeded to add another 1.25kg on each side of my bar – 63.3kg now.

AND YAYYY I MADE IT!!! Managed to stand it up before my arm gave way LOL. Cos I think my left arm hyper-extended a bit so it was a teeny bit uncomfortable at that weight ><

WOD

3 rounds –
Run 2 laps (~300m)
15 power C&J [105# or 115#?]
75 DUs

I swear the C&J rx was 105#! So I did it for the first round… and when I finished the 5th rep of my 2nd round, Shawn came over to ask where are my 2.5kg clamps – he said it was 115#! Looked over and saw that Yzanne added the clamps so ok… I let him add the clamps to 115# cos maybe I really saw wrongly. So did the rest of the wod at 115# hahaha.

But after the wod, I went to the board to check again…. and it was 105# leh hahaha. It was just slightly illegible handwriting :P Oh well, better to do heavier than lighter eh? ^^”

CF log 31/07/17 (Mon)

Happy birthday partner!!! :D :D :D (who chaokeng-ed on her birthday when the whole #chaokeng crew was around hahah)

Strength/skill

5 x 5 back squats [55kg to 78.1kg]

5 x 2 squat snatch [35kg to 49.1kg, 53.1kg] – missed last rep of 53.1kg
4 x 3 snatch high pull from ground [2x 53.kg, 2x 58.1kg]

WOD

50 pistols [25L,25R]
10 hang power cleans [(135#)]
14 pull-ups + 14 ring dips (rx: 7 MUs)
50 GHD

Very heavy cleans today!! >< But quite happy I managed to string 2s and 3s :D Finished too fast, then coach saw Calvin doing a second round of cleans and made me and another guy who finished do it too :P Still finished before 8am haha!