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!

CF log 25/07/17 (Tue)

Yayyy birthday!!! I wanna tell myself that I don’t make birthdays such a big deal, but in actual fact, I do. I just think remembering someone’s birthday kinda reflects the extent to which you care about someone. Cos… it seems like something so small, but if someone actually bothered to take note and remember.. then wish you on that day, it just feels nice and makes you feel important haha. So I must admit that I will get a bit disappointed if people whom I thought cared didn’t wish me… But I’m happy to say that this year, the people that mattered remembered so yay :) <3

I kept it low-key at wod today though. Didn’t say anything about it HAHA.

Strength/skill

5 x 5 back squats [60.4kg to 78.5kg]

7 x 2 squat snatch [37.7kg to 51.8kg]
4 x 3 snatch high pull from ground [2x 55.8kg, 2x 60.8kg]

WOD

2 rounds –
30 GHD
15 power snatch [(65#)]
5 MUs [banded]
15 power snatch [(65#)]
5 MUs [banded]
30 back extension

Sposed to be 3 rounds, but with 25-30min it was not really possible haha. So reduced to 2! But still really tiring. It was actually more tiring than I thought it would be :P

 

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

CF log 27/06/17 (Tue)

Strength/skill

Back squats –
3 x 5 [60.4kg, 65.4kg, 69.4kg]
3 x 1 [78.5kg, 83.5kg, 93.5kg]

5 sets –
2 power snatch + 2 OHS [37.7kg, 2x 42.7kg, 2x 46.8kg]

5 x 5 pause snatch-grip deadlift [55.8kg, 4x 60.8kg]

Back was dying after the deadlifts ><

WOD

“Isabel”
30 squat snatches [(95#)]

Took 7:46. I think it’s kinda slow lol. Could be faster!

CF log 26/06/17 (Mon)

I am sooo happy that it’s a holiday today. Getting really sick of work….

Workout was pretty ok today. Don’t really feel that tired after everything, just muscle fatigue? Lats and shoulders for me.

20:00 EMOM bear complex [37.7kg, 42.7kg, 46.8kg, 51.8kg]
(1 p clean, 1 push press, 1 front squat, 1 back squat, 1 BTN push press)
*every 5min add weight

Last 10min stayed at the same weight for me. Ok, I did try to increase it to 56.8kg, but I failed 2 rounds. First round died at the BTN push press, then second at the push press… so decided to just drop back to previous weight (since all the smaller weights were used up too) :/ A bit disappointed with myself tbh, but oh well~

Did core work after the EMOM too.

3 rounds –

0:40 heel touches
0:20 rest

0:40 alternate V-ups
0:20 rest

0:30 hip raises (L)
0:30 hip raises (R)
1:00 rest

I was a bit surprised at how much my core hurt from those exercises LOL. Maybe just #weak ><

CF log 22/06/17 (Thu)

Strength day. Still feeling quite lethargic though… but no more rest days till Sunday! #determinedlol

15:00 EMOM back squats –
5:00 5 reps [3x 60.8kg, 2x 64.9kg]
5:00 3 reps [2x 69.4kg, 3x 74.4kg]
5:00 1 rep [78.5kg to 92.6kg]

6-5-4-3-2-1
Strict press [28.6kg to 40.2kg]
Bench press [33.6kg to 49.3kg]
Deadlift [69.4kg to 102.1kg]

Cooool! Didn’t know I managed to hit 100kg today? Haha yay! :) Just for my reference, bar was loaded with (each side) 45#, two 15#, 10# and a 5kg plate – for my last rep.

CF log 20/06/17 (Tue)

Wahhh my body felt damn lethargic/tired today. Like… I felt that I didn’t have as much strength as I should have (does that even make sense)?? Hahaha.

Strength/skill

3 x 3 back squats [2x 69.4kg, 74.4kg]

3 x 2 power snatch [37.7kg, 42.7kg, 46.8kg]
3 x 3 snatch high pull from ground [51.8kg, 2x 55.8kg]

WOD

5 rounds –
60 DUs
30 GHDs
15 OHS [(95#)]

I only did 4 rounds and it prolly took me around 35min lol :P