CF log 13/12/17 (Wed)

It’s getting harder to wake up for wod especially when I’m feeling aches in my body haha. I have no idea how I went almost everyday in the morning last time :P #signsofage

But… finally see my partner again today! First time this week hahaha.

Warm-up

10-1 HSPUs
Run 1 lap after every set

Strength/skill

50 barbell “good mornings” [15kg]
50 GHR
50 back extensions

WOD

20 power snatch [(95#)]
20 burpee box jumps
20 OHS
20 burpee box jumps
20 squat snatch

Did the wod before strength/skill portion. It was ages since we did the GHRs and it was baaad. I took quite long to do the 50 haha. But other than that, wod today was not too bad! Was one of the slightly longer days too, but not as bad as yesterday.

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CF log 09/12/17 (Sat)

Partner wod! Finished surprisingly quick though it looked like a long list of things to do on the board.

With a partner –

50-cal row
21 synchro burpees (reps not shared)
21 power snatch [(95#)]

40-cal row
18 synchro burpees (reps not shared)
18 power snatch

30-cal row
15 synchro burpees (reps not shared)
15 power snatch

20-cal row
9 synchro burpees (reps not shared)
9 power snatch

10-cal row
6 synchro burpees (reps not shared)
6 power snatch

Partnered Anny but she couldn’t do snatches cos of her shoulders; so she did cleans! Still split the reps as though she was doing snatches though haha. We finished in 28:30.

Went with Joey to toast box for breakfast and play with her nano blocks! Damn fun, I love building stuff LOL.

CF log 06/12/17 (Wed)

Today’s wod was pretty diff! Quite happy I woke up for it haha. No barbells at all today~ It was kinda like 2 short wods.

Warm-up

10-1 HSPU
Run 1 lap after each set

WOD 1

3:00 AMRAP –
3-6-9
Cal bike
Burpees
(didn’t finish 1 round; did up to 5 out of 9 burpees)

3:00 rest

4:00 AMRAP –
3-6-9
Cal bike
Burpees
(1 round + up to 2 out of 6 cal bike)

3:00 rest

5:00 AMRAP –
3-6-9
Cal bike
Burpees
(1 round + up to 2/3 out of 9 cal bike)

WOD 2

5 rounds –
Sandbag run [100#]
5 sandbag throw (over shoulder)
15-cal row

The sandbag run became more like a walk. It was quite fun doing this sandbag (more like a ‘sandball’ haha) wod once I got the hang of carrying and throwing the sandbag! It was supposed to be 8 rounds, but after coach saw most of us dying and time running out, she reduced to 5 haha.

CF log 23/11/17 (Thu)

Went for strength day; which I don’t usually go for. Even coach knows and she asked why I went today LOL. Joey asked me too hahahah.

I went cos I didn’t wod yesterday and I felt guilty – esp cos I ate so much LOL. And I didn’t go cos I was lazy…. not due to lack of time/busy schedule haha.

So happy there was no EMOM deadlifts today! It’s the usual strength day that I know and like hehe.

Warm-up was 10-1 burpee pull-ups.

15:00 EMOM back squats –
5:00 5 reps [3x 55.8kg, 2x 60.8kg]
5:00 3 reps [69.4kg]
5:00 1 rep [74.4kg, 78.5kg, 3x 83.5kg]

Hm lighter than usual but is ok. I was trying to work on not over-arching my lower back haha. Think it worked cos I didn’t feel that much strain on my lower back today!

7 x 3
Deadlift [74.4kg to 95.5kg] – ended at 6 sets
Bench press [40kg to 46.6kg]
BTN strict press [28.6kg]

Did this portion with Anny and Joey! :) Yay had friends at strength day today haha.

CF log 17/11/17 (Fri)

IT’S FINALLY FRIDAY. A true FriYay cos this week has felt so damn long.

Strength/skill

21 push jerks [(105#)]
21 front squat
21 hang power clean

15 push jerks (125#) [105#]
15 front squat
15 hang power clean

9 push jerks (135#) [115#]
9 front squat
9 hang power clean

6 push jerks (150#) [125#]
6 front squat
6 hang power clean

Wrists already felt like dying after the first set lol. The jerks were truly my limiting factor :P Took pretty long for this part of today’s session! About half an hour?

WOD

12:00 AMRAP –
3-6-9-12…
Burpee box jumps
Cal row

Started with the cal row and finished the row at the round of 18 (with 10secs to spare, but waiting for box lol). Completed the 18 burpee box jumps after time cap to finish up my round of 18.

CF log 12/11/17 (Sun)

Hero wod day~

Anny and I planned to have brkf after wod today so I was telling her last night that I hoped it would be a tough wod so brkf would be more shiok. AND, really quite xiong lollol.

“Glen” (modified)
30 C&J [(105#)]
Row 1.6km
5 rope climbs
Row 1.6km
100 burpees

It was supposed to be run 6 rounds but it was raining. And the rope climbs were reduced from 10 to 5 haha.

All of us were told to do the other stuff before run/row cos it was raining and we were seeing if the rain would stop. But it didn’t that’s why it changed to rowing. Rowing 3.2km together is rly no joke ><

I finished all the non-rowing stuff in about 22min. Quite happy lol :P Then the rowing took about 16min in total – 8min for each 1.6km. I rested in between. Tbh I thought the wod was quite fun lollol. I actually managed to string all my burpees! :D

CF log 10/11/17 (Fri)

Warm-up

5 strict pull-ups
5 ring rows
Run 1 round

2 rounds –
10 strict pull-ups
10 ring rows
Run 1 round

Strict pull ups are haaaard. Esp after the ring rows ><

Strength/skill

5:00 EMOM 5 squat cleans [3x 37.5kg, 2x 42.5kg]

WOD

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

Took me between 25-30min to complete. I did single cleans all the way~~ hahaha. I think going down with the bar to touch and go would take up too much of my energy :P

CF log 01/11/17 (Wed)

Strength/skill

Back squats –
2 x 3 [66.8kg, 71.8kg]
2 x 2 [80.4kg]
2 x 1 [85.4kg, 90.4kg]

5 sets –
1 OHS + 1 snatch balance [35kg to 49.1kg, 54.1kg missed the snatch balance]

Every 1:30 for 7 rounds –
1 hang squat snatch + 1 squat snatch [35kg to 54.1kg]

WOD

10:00 AMRAP –
3-6-9…
Thrusters [(85#)]
Burpee box jumps

Did up to 13 (out of 15) reps of thrusters by the time the 10:00 was up. Continued to finish up the round of 15 – took around 12-13min. Before wod, coach actl asked if I wanna use 105#?! LOL. She said give me option…. ofc I said no HAHA. Will end up killing myself. Maybe I’d be done after round of 9 lol.

CF log 30/10/17 (Mon)

Evening class today cos idk why I was so tired this morning…

Strength/skill

6 x 2 front squats [55.8kg to 78.5kg]

WOD

Run 2 rounds
2 rounds –
10 C&J (95#) [105#]
10 pull-ups + 10 ring dips (rx: 10 bar MUs)

Run 2 rounds
2 rounds –
10 thrusters (95#) [105#]
10 burpee box jumps

400m row (cos it started raining so no more outdoor running)
2 rounds –
10 power snatches (95#) [105#]
10 pull-ups + 10 ring dips (rx: 10 ring MUs)

Took like 35-40min to complete. It was super tiring with 105# T_T Coach told me to use it cos “everyone” (in the 5.30pm class) used 105#… but when I saw, actually everyone just referred to Belle and Whitney LOL. And tbh, they are both stronger than me! But 105# it was anyway~

Shawn was coaching the session so he watched me in my movements too. Esp ring dips and snatches lol. He helped in a bit in ring dip technique but I still can’t really get it :/ and for snatches he kept counting the time for me so I would go every 10-secs or smth omg. I was rly dying alr T_T