CF log 17/10/17 (Tue)

Strength/skill

Back squats –
3 x 5 @ 75% [66.8kg]
3 x 3 @ 80% [71.8kg]
3 x 1 @ 90% [80.4kg]

Power snatch –
2 x 3 @ 50-55% [35kg]
2 x 2 @ 60-65% [40kg]
5 x 1 work up to 1 RM [up to 49.1kg]

WOD

“Isabel”
30 power snatches [(95#)] – finished in 5:52 (but PB is 4:50! :O)
– Rest 1 min –
3 rounds –
0:30 ME bike, 0:30 slow down/rest
– Rest 1 min –
2-min ME ring MUs/C2B [did C2B cos can’t MU]

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CF log 02/10/17 (Mon)

Strength/skill

6 x 2 front squat [48.6kg to 77.7kg]

9:00 EMOM – 1 hang squat clean + 1 squat clean + 1 split jerk
[3x 44.1kg, 3x 49.1kg, 3x 53.1kg]

WOD

20-cal bike

5 rounds –
12 C2B
9 squat snatch [(85#)]
6 HSPU

Snatches felt pretty heavy… I wanted to scale my C2Bs to pull-ups and actually did it for one round lol. But after that somehow decided to just try to pull myself higher to get the C2Bs. I didn’t have my chest touching the bar every rep, but at least I pulled high enough :P

CF log 23/09/17 (Sat)

Warm-up

4:00 AMRAP with PVC pipe –
10 OHS
10 BTN Sott’s press
10 shoulder pass throughs (while squatting)

We did team series events 1 and 2 today! Went for 12nn class and there were only 6 of us lol, and 4 of us are from 7am classes so it was sorta like weekday morning classes haha! There was so much space! :D

WOD

“Event 1”
9-15-21
Thrusters [(65#)] – take turns with partner, reps not shared
Synchro burpees

– Rest 2 min –

“Event 2”
120 DUs – per person
120 C2B – shared reps with partner
120 hang snatch [(65#)] – shared reps with partner
120 DUs – per person

Happy that Anny also came at 12nn today (cos she decided to sleep in; I had work in the morn) so I had a partner! :) We finished event 1 in ~10:05. Quite proud of our synchro burpees cos was quite synchro when I saw the short snippet that Xin posted on the hub insta haha!

We started event 2 at 12:00 (after the rest). Finished everything at 44:25! Could have finished earlier together if I DU-ed faster hahaha. I had 20 left when Anny already finished hers! Was slow for the first set of DUs too :P Oh, and I ripped my right hand from C2B >< Wa really put in effort to get my chest to touch the bar cos Xin emphasized it a lot today hahaha.

CF log 19/09/17 (Tue)

Missed Monday’s cos I woke up feeling tired and achy. Wanted to go for evening, but I forgot I actually had a movie night with my colleagues HAHA. Oops :P So yep… wod-less Monday.

But back this morning! And not as achy anymore :)

Strength/skill

8:00 EMOM – 1 hang power snatch + 1 power snatch [5x 42.7kg, 3x 46.8kg]
8:00 EMOM – 1 OHS 2-sec hold + 1 OHS [46.8kg to 51.8kg]

WOD

55 power snatch [(65#)]
55 C2B
35-cal bike
55 HSPU

It was written as a 15:00 AMRAP which is really impossible for any of us LOL. I only finished snatches and C2B in the 15:00. So we had to continue till we finished one round… which took me about 30min D: I did HSPU as 3rd exercise and was very slow :( Somehow couldn’t go fast on it today >< Maybe cos of the previous exercises haha. Ended with the bike!

CF log 11/09/17 (Mon)

Strength/skill

5 x 5 front squat [46.8kg to 64.9kg]

Sprained my back on the 2nd set I think >< Was only at 55.8kg! But still continued adding anyway :X And did the squats way slower than usual lol.

Squat clean & jerk –
4 x 2 [2x 46.8kg, 2x 51.8kg]
1 x 1 [55.8kg]

Left back was hurting, so used much lighter weights than my usual haha. I even used a belt, but it was not tight enough for me so didn’t provide as much support as it should have :P

5 x 5 deadlift with 3-sec pause at power position [55.8kg to 64.9kg]

WOD

21-15-9
Squat snatch [(95#)]
C2B

25-30min to complete. Was originally 65# but coach changed it to 95# D: Completed it despite my hurting back. Thankfully, it doesn’t hurt as much when I do snatches (vs. cleans/front squats). My C2Bs were not the best today either cos there were some reps I didn’t pull high enough but still counted them lol. Esp at the set of 21. But later on, after I’ve warmed up a bit, it got better~

CF log 21/08/17 (Mon)

Felt like there was not enough time to finish everything today. Or maybe cos we did too slowly hahaha. Went for evening class and partnered Yzanne cos I didn’t feel too well in the morning :P

Strength/skill

Squat snatch –
3 x 2 [started with 35kg]
5 x 1 [went up to 53.1kg]

Wanted to try for 58.1kg but accidentally loaded the bar unevenly such that one side had an added 2.5kg while the other side didn’t LOL. So it was only 55.6kg, which I actually snatched up despite feeling the uneveness hahahaha :P When we corrected the uneveness and I tried again, I failed oops.

Squat clean & jerk –
3 x 2 [started with 44.1kg]
5 x 1 [went up to 64.7kg]

We ended the clean and jerks before completing all 5 sets of 1 :P We were only at our 3rd rep haha. I actually can’t remember if I ended at 64.7kg or 67.2kg… but let’s take the more conservative figure ya? The weight actually felt pretty ok, so I prolly would have added for the next rep if we continued (and hopefully clear it)!

5 x 3 back squats [~75kg to 90.8kg]

Again, can’t remember what weight we ended with cos we just kept adding without really counting. And we added in increments that was not my usual weights + we used the 10kg instead of 25# plate D: We mayyy have ended at 93.3kg, but again, taking the more conservative weight here hahaha.

Yeppp so the strength portion was really long today. And we didn’t even manage to finish before going to the wod, which thankfully was pretty short!

WOD

3 rounds –
10 C2B
10 front squats [(115#)]
10 burpees

Took about 10min to complete. Front squats were bad for me T_T Only managed to string for the first round, then did 5-5 for subsequent ones haha. My legs and back were giving way :P

CF log 04/08/17 (Fri) + happy friday!

Strength/skill

5 x 5 front squats [55.8kg, 60.8kg, 3x 64.9kg]

Power snatch –
3 x 2 [37.7kg, 42.7kg, 46.8kg]
3 x 1 [51.8kg]

4 x 3 snatch high pull from ground [3x 55.8kg, 60.8kg]

WOD

3 rounds –
10 front squats (clean from ground) [(135#)]
20 C2B
50 DUs

The front squats were DAMN BAD. First round was manageable… struggling a bit already. Second round was really a push and I totally felt like I was pushing myself damn hard to complete 10 reps at a go. And the 3rd round I just gave up and did 5-5 hahaha. Front squats killed me T_T If not I’d think the rest is quite manageable…? Thankfully only 3 rounds.


Anyway, feeling very happy this Friday haha! Cos I’ve completed the minutes for my weekly big meeting yesterday, hence freeing up my Friday :D The meeting’s usually on Fridays and it’ll be a mad rush to get the minutes out on the day itself.

Plus!!! Finally had the one to one session with my boss to talk about my current work. I’m quite happy that I managed to air all my grievances LOL. The whole “feedback” session was really just me complaining in a nicer manner :P He sorta explained why some things are the way they are too… but I just took them all with a pinch of salt cos I still feel like he’s not 100% trustworthy lol.

 

CF log 02/08/17 (Wed)

Not sure why it’s cleans day again, but not complaining! :P

Strength/skill

5 x 4 push press [35kg to 49.1kg]
5 x 4 push jerk [49.1kg to 58.1kg]

5 x 3 power clean [44.1kg to 58.1kg]
4 x 3 clean high pull from ground [58.1kg]

WOD

10 rounds –
4 C2B
8 DB snatches (4L,4R) [(22.5kg)]
10 wall balls

I liked the fact that we didn’t have to do alternating hand for the DB snatches. I can do it faster with multiple reps on the same hand because, momentum hahaha. I needa figure out how to string my C2Bs :/ Always losing the momentum once I come down. C2Bs actually felt ok today cos I could get my chest to touch the bar with less effort than usual! :)

Finished slightly after 8am today but quite happy managed to finish all 10 rounds!

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.