CF log 05/08/17 (Sat)

Warm-up

4:00 AMRAP –
3 inch-worm
10 mountain climbers

WOD

2 rounds:

10:00 alternate EMOM –
3 power snatch [(95#)]
5 burpees

10:00 alternate EMOM –
3 squat snatch
30 DUs

*For snatches, 1st round start from hang, 2nd round start from ground.

It was 20 DUs at first so did that for the first 2 sets, then I guess cos we seemed to be resting too much, coach Xin changed it to 30 DUs. The last 4 min (in 2nd round) became an AMRAP too. So it was 4:00 AMRAP of full squat snatches and DUs. I only did 2.5 rounds – 6 snatches, 90 DUs. I kept tripping on the DUs in that 4min! :P

CF log 26/07/17 (Wed)

On one hand, I’m “yayy midweek!!” and on the other it’s like “omg only wednesday” haha. But either way, one day closer to Friday and the weekends!!! I’m still not in work mood after being out of office for so many days T_T

Strength/skill

0:00-5:00 EMOM 4 squat snatch [37.7kg]
5:00-10:00 EMOM 6 squat C&J [37.7kg]

I did 6 the first min of C&Js then 4 the next and 5 for the rest… so average only 5 each time lol. This felt so bad.

WOD

2 sets –
3 rounds Ben Burgeon beep test
35-cal bike
*beep test = 7 DB thrusters [(15kg)], 7 C2B, 7 burpee box jumps

This felt bad too.. It was C2B but I think I cheated and did some pull-ups in between >< There was sposed to be another 3 rounds of beep test after this but really no one could finish by 8am so those last 3 rounds were removed haha. S H A G.

CF log 28/06/17 (Wed)

Warm-up

10-1 HSPUs (kipping, one mat)
Shuttle run across box after each round

This took about 10:00 for all of us to finish.

Strength/skill

(consecutively)
3:00 EMOM 4 power snatch [85#]
3:00 EMOM 6 power C&J [85#]

Managed to TnG them.. tiring, but maybe can try 95# if we ever do this again???

WOD

3 rounds –
27-cal row
21 power clean [(105#)]
15 burpee box jumps

This was really tiring! Cleans were the hardest part cos there were so many of them!! But still manageable (after sweating like crazyyy). I was doing singles all the way and I don’t think I was that slow haha. Cos tried to have minimal rest! :) Quite fun overall la. Just because cleans LOL.

CF log 24/06/17 (Sat)

I’m am so so so happy that the long weekend is finally here. End of a really shitty week.

Shared reps with partner –
100 DB snatches [(20kg)]
80 DB OH lunges (40L,40R)
60-cal bike
40 burpee box jumps
20 DB clusters
10 rope climbs/peg board
*1 rope climb = 1/2 peg board height

Partnered Whitney and we decided to go for the rope climbs instead… so I still haven’t managed to try the peg board. Was thinking to maybe try after class, but we finished with hardly time to spare before the next class used the space, so… hahah. Oh well, maybe next time then! WOD was pretty alright today actually. The clusters were the worst.

CF log 18/06/17 (Sun)

Yayy fun wod today! And not too tiring :D

Partner WOD

100 GHD + lock-out hold [(85#)]
100 burpees + deadlift hold [(155#)]
100 wall balls + front rack hold [(105#)]
100 KB swings + back squat hold [(105#)]

So basically while one person is working on the 100 reps thing, the other person does the hold, then swap till 100 reps are completed. 100 reps are shared! I think everyone finished with at least 15min to spare lol.

CF log 16/06/16 (Fri)

Lol so can’t believe I went to cf again today though I have not rested this week yet :P But it was good cos got a nice choc caramel tart from Whitney! :D Then I had it in office after breakfast… didn’t even need to put in fridge LOL.

Oh, and David came this morn!! :D

Strength/skill

5 x 3 push jerk [37.7kg to 60.8kg]
5 x 2 BTN push jerk [46.8kg to 64.9kg]

First time going sooo heavy for BTNs!

5 x 3 power clean [46.8kg, 3x 55.8kg, 60.8kg – 2 reps]

WOD

15 power clean (105#)]
15 burpee over bar
15 HSPU
50 DUs

10 power clean [(125#)]
10 burpee over bar
10 HSPU
50 DUs

5 power clean [(135#)]
5 burpee over bar
5 HSPU
50 DUs

CF log 29/05/17 (Mon)

Didn’t sleep well last night so I actually felt rly sleepy and tired when I woke up this morning. It felt as though I went for cf yesterday and wanted another rest day, but fact is I didn’t go lol. On the contrary, I was actually quite sedentary and ate a lot?! D:

Dragged myself to go anyway. Aiming for 6x a week unless it’s a tyre flips week (then 5x lol).

Strength/skill

5 x 2 front squat [60.4kg to 78.5kg]
5 x 2 squat snatch [37.7kg to 51.8kg, 55.8kg 1 rep]

So close to getting 2 TnG squat snatches at 55.8kg (~125#)!! Caught the first rep pretty nicely, then the second rep I guess I didn’t tighten/lock my shoulders quick enough so swung too much and the bar flew back so had to let go ahhh :P But still pretty happy with my attempt! 125# is starting to get comfortable?

WOD

4 rounds –
15-cal bike
18 wall balls
15 KB swings [(24kg)]
12 burpees

It looked ok. But I started to get tired already after the first round lol. Think it’s very cardio… so quite a tiring wod!