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.

CF log 17/08/16 (Wed)

From now on, cf logs are prolly just gonna be logs for the sake of logging and keeping track for myself. Really feeling so overwhelmed and busy with school work :( Maybe things will get better as time passes. But short logs are the way to go for now…

Strength/skill

7:00 EMOM 1 power snatch [37.7kg, 42.7kg, 5x 46.8kg]
4 x 5 GHR
4 x 4 push jerk [2x 51.3kg, 2x 56.3kg]

WOD

“Nancy” (sorta; cos we ran less)
5 rounds –
200m run (1 building round)
15 OHS [(65#)]

Finished in 11:08. Managed to string all the OHS every round :)

CF log 15/04/16 (Fri)

Thought it was gonna be strength day…. but no ><

Strength/skill

7 x 1 snatch [33.6kg worked to 51.8kg]

Just realised I did full snatches when it was supposed to be hang (from above knee) :P

5 x 3 paused front squat [55.8kg worked to 2x 64.9kg]

WOD

“Grace”
30 power C&Js

Finished in 4:36! First ever proper Grace using rx weights, and when I’m actually strong enough to do it decently haha. First time I did it was still a noob and I think I only used 85#, and finished it in about 10min LOL. Thinking of trying to sub 4:00 next time; one step at a time hehe.

Oh, and cos I missed to do the back squats on Wednesday, I was made to do them today since I ended before 8am heh :P Coach actually remembered ><

1 x 10 back squats [65.4kg]
1 x 20 back squats [60.4kg]

Back felt like it was getting crushed by the weight.. especially on the second half of the 20 reps set. So mental ><

CF log 25/01/16 (Mon)

Strength/skill

12-min to establish 1RM C&J [63.3kg]
5 x 3 front squats (work to 3RM) [71.9kg]

Karen for wod! :D

WOD

“Karen”
150 wall balls

Tried to get a new PR, but I think I just matched my old one today. I wasn’t wearing my specs or contacts so I hope I saw it right. So I think I finished in 7:04.. though I’m not that confident about it haha. But I know it was 7:_4 for sure; sub 8:00 :D