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 28/08/17 (Mon)

Was contemplating to go for evening class cos lazy LOL. But I wasn’t sleeping that well cos it got quite warm at the time I was supposed to wake up. So, oh well, got up to go for class haha.

Strength/skill

5 x 4 front squat [55kg to 73.1kg]

7 x 1 squat C&J [44.1kg to 2x 67.2kg] – missed the jerk for the 2nd set of 67.2kg
5 x 5 clean high pull from ground [2x 53.1kg, 2x 58.1kg]

WOD

9-7-5
Squat snatch
x2 of pull-ups and ring dips (rx: MUs)

CF log 20/08/17 (Sun)

Morning after the ekiden run! The run was actually quite fun. I ran my fastest ever 5km! I think about 28-29min for 5.3km :D I did feel like dying after that though hahaha.

Partner wod today! Unlike yesterday, we though the wod was meant for one person, but it was actually shared reps! :D 3 benchmark girls workouts initially but we ended a bit too early so coach added in another one haha.

All shared reps with a partner –

Heavy double “Grace”
60 C&J [(105#)]

Heavy “Fran”
21-15-9
Thrusters [(105#)]
Pull-ups

Heavy “Elizabeth”
21-15-9
Squat cleans [(105#)]
Ring dips

*added*
21-15-9
Deadlifts [155#]
GHD

Partnered Whitney and I think we took about 40min (or less?) to finish all the 4 ‘mini workouts’! I think could have finished faster if I was faster cos Whitney is damn fast?! HAHA. For the last workout, I did 155# deadlifts all the way till the last 3 reps I added 10kg… but Whitney already started out with the weight I ended with, and she was increasing weights each round till it ended up as 155#+30kg (lazy to calculate) haha!

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 14/06/17 (Wed)

There wasn’t anything strength/skill-ish today. So it was a double wod to me~

WOD 1

“Isabel”
30 power/squat snatches for time [(95#)]

Did it in 4:50. Not sure if that’s good, bad or average haha. Looked back on past records and found that the last timing I recorded (probably years ago), was 9:40!! So actually about halved my timing this time :P

WOD 2

6 rounds –
13 thrusters [(85#)]
14 pull-ups

Did in about 25min I’m guessing? Got more shag as it went along, but still manageable!

CF log 31/05/17 (Wed)

Made it for morning class today. It really is quite tiring to do evening yesterday then morning today. It’s like doing 2 wods in a day haha!

Strength/skill

Squat snatch –
3 x 3 [2x 37.7kg, 42.7kg]
3 x 2 [2x 46.8kg, 51.8kg]
3 x 1 [2x 55.8kg, 60.8kg*]

Missed the  60.8kg rep! Couldn’t lock my elbows though I went under the bar… haha. But still pretty satisfied with snatches today :)

5 x 3 snatch high pull [60.8kg]
3 x 2 snatch grip deadlift [69.4kg, 2x 79.4kg]

WOD

“Slightly heavy Grace” (is this even a thing? haha!)
30 C&J [(115#)]

Took me 7:55! Ok la :)

CF log 26/05/17 (Fri)

Every time I’ve rested for a day and go back to cf the next, it feels so long since I worked out lol.

Strength/skill

3 x 3 split jerks [44.1kg, 53.1kg, 58.1kg]
3 x 3 power clean [53.1kg, 58.1kg, 62.2kg]
3 x 3 clean high pull from ground [53.1kg, 2x 58.1kg]

My last set of power cleans were quite ugly though haha. And the last rep was almost going into a squat alr!

WOD

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

Finished in 6:30. I think pull-ups slowed me down! :(

After class

5 x 10 med ball GHDs [6kg]
Snatch practice

Tried to go for 1RM for the snatches, but max was 53.1kg. Tried to snatch 55.6kg (added 1.25kg per side) but couldn’t lock out fully when the bar was overhead! Right elbow was not locked then I sorta lost my balance and couldn’t stand it up >< oh well!

CF log 23/05/17 (Tue)

Strength/skill

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

WOD

“Grace” (30 C&J) [(95#)]
15:00 EMOM (one movement per min) –
2 ring MU [3 jumping ring MU!]
4 strict HSPU
8 KB swings [24kg]

Finished “Grace” in 3:31! :D The last recorded timing I have is 4:36… so 1 min improvement yay! It was singles all the way~

First time doing jumping ring MUs in a wod :D Quite fun hehe. Was sposed to be 4 reps if you do jumping, but coach told me to do 2 haha. I managed 3 per round (except 1) though! :)

Strict HSPUs were quite bad cos I still can’t go low enough T_T Still don’t have the strength to do strict HSPUs :P

CF log 21/09/16 (Wed)

5.30pm evening class.

Strength/skill

4 x 5 push jerk [46.8kg to 51.8kg]
5 x 2 BTN push jerk [37.7kg to 46.8kg]
4 x 8 good morning [(65#)]

Can’t remember if I did a heavier last set for push jerks from front or the BTN one.. but I did 46.8kg for one of them and 51.8kg for the other? :P

WOD

“Isabel”
30 squat snatches [(95#)]

Took 9:00. Kinda died after the first 2 reps and missed the 3rd. So rested a bit before continuing! Josten told me my setup was too “high”. Shall try to start from a lower position (butt lower) next time haha.