CF log 14/06/17 (Wed)

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


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


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!


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]


“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.


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!


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)


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]


“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.


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


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…


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]


“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 ><


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]


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)


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

Karen for wod! :D


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

CF log 27/10/15 (Tue)

Woke up feeling quite excited for cf today cos the wod is one of my faves hahaha.


4 x {3 BTN jerk + 1 jerk-grip snatch balance}
[37.7kg, 42.7kg, 45.2kg, 47.7kg] – missed the balance for 47.7kg T_T
5 x {1 pause above-knee snatch + 1 pause hang snatch + 1 pause hang snatch from power position}
[2x 37.7kg, 40.2kg, 42.7kg, 45.2kg]

I’m quite happy with the snatches! Cos they felt really smooth today :D (though there were some hiccups at the start… couldn’t even snatch the 37.7kg properly :P).


150 wall balls

Finished in 7:54! But I realised is much slower than my team series timing?? By like almost one minute HAHA.

CF log 13/10/15 (Tue)

Back to wod after a day of rest! Not 100% recovered, but well enough to do “Nancy” I guess! :D


5 x 1 pause snatch + 1 pause hang snatch [2x 37.7kg, 3x 42.7kg]

Didn’t feel very stable/good about the snatches today, so didn’t go too heavy!

4 x 1 BTN jerk + 1 snatch balance + 1 OHS (all jerk-grip)
[42.7kg, 45.2kg, 47.7kg, 50.3kg]

Yay hit 50kg! But my snatch balance was not smooth :/


400m run
15 OHS [(65#)]

Finished in 15:10. Managed to string all my OHS, so yay! :)

And I wonder why these 65# OHS felt like a ton during team series on Sunday D: I conclude that it’s my back. Cos it didn’t hurt at all today and I could squat no prob. Hurt like shit on Sunday though >< (so lack support to hold the bar OH!)