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!

CF log 21/05/17 (Sun)

Partner wod again :D Thankfully lol, cos at first I thought it was a solo one… and that would actually have been CRAZY hahaha.

100 rounds –
1 TTB
2 lateral bar over burpees
3 deadlifts [(165#)]

Switched partner every round, took about 45min to finish. So we each did 50 TTB, 100 burpees, 150 deadlifts! :O Surprisingly felt ok after the wod though haha, like it wasn’t as shag as I thought it’d be, nor as shag as some other (partner) wods. Quite fun!

CF log 14/05/17 (Sun)

Partner wod!

Shared reps –
20 thrusters [(105#)]
30 (clean grip) high pulls from ground
40 push jerks
60 hang power clean
80 front squats
100 deadlifts
*EMOM both do 3 burpees

Finished just before the 30min mark. But we did extra 5 high pulls cos thought it was 40 >< Either way, I think we’d still end after 29min… so we would still have done the same number of burpees haha.

I realised that mayyybe we should have added 2.5kg clamps on each side cos the rx in kg that was written on the board was 50kg lol. Our bar was only 45kg exactly cos we used the 15kg instead of 35# plates :P

Anyway, stayed back till 11am after wod today to celebrate Whitney’s birthday with yummy cakes!! :D There was a small choc paleo one and a Lady M matcha cake :) Yumz.

CF log 10/05/17 (Wed)

Vesak Day public hol!!! :D

It was such a torturous wod. Timer was 38:07 by the time I was done :O

55 HSPUs
55-cal row
55 pull-ups
55 thrusters [(105#)]

And before this it was 10-1 burpees as warm-up (i.e. 55 burpees) ><

This was the order I did the movements. Not sure if I would put thrusters last if I did it again… cos they were a real killer. I prolly took half my total time doing the thrusters alone! D: Could only manage like 3-5 reps each time… haha.

Went for a nice brunch with Anny at Brawn and Brains after wod! Very happy!! The food was good and I would totally go back again hehe ^^

CF log 29/04/17 (Sat)

Warm-up

7:00 EMOM –
10 KB swings [(24kg)]
3 burpees

This was really tiring >< Was taking less than 30sec to finish most of the rounds till the last few when it became closer to 40sec.

WOD

Shared reps with partner –
30 pull-ups (rx: 10 MUs)
100 power snatch [(85#)]
100 alternating pistols (50L,50R)
100 DUs
100 box jumps
10 rope climbs

Partnered Yzanne and no idea why we felt like we were damn slow cos it looked as though most people were done and we were still doing?! Haha, but ok la :P At least we still finished before class ended. We did it from bottom up (i.e. rope climbs to pull-ups). It was good DUs day for me cos I managed to string all 50 reps I had to do :D

CF log 17/04/17 (Mon)

Lots of snatches today; 66 to be exact. Shoulders are quite fried. But more so my grip, especially since there was no chalk today!

Strength/skill

7 x 2 snatch balance [35kg to 2x 58.1kg]
7:00 EMOM 3 power snatch + 3 OHS [40kg]

21 snatches here. I was stringing for 3-4min till my grip really couldn’t take it cos too sweaty. Then I broke up my snatches to 2-1 or singles. Chalk really makes a difference.

WOD

3 rounds –
15-cal row
15 burpee over bar
15 power snatches

Another 45 snatches here. I got so annoyed with my grip in the first round that I only did 10 snatches then moved on to rowing already. But I made up for the 5 short on my last round haha; when I finally figured out how to snatch with sweaty hands…

Still did singles though cos stringing was really impossible. Basically I just kept the bar super close to me all the way till it hit my hips – literally gliding the bar up my shin and thighs – so I can use the hips to bring the bar up without using so much grip strength. Maybe that’s the right way to snatch eh… hahaha and I’ve been doing it wrong all this while (i.e. not keeping bar close enough)?