CF log 04/09/17 (Mon)

Back is aching from yesterday’s wod T_T But still decided to go this morning since I was awake anyway. The warmness woke me up :( But on the bright side, done my workout for the day so I can head home immediately after work! :D

I’m already looking forward to the end of the work day lol.

Strength/skill

7 x 1 front squat [55.8kg to 78.5kg] – failed 83.5kg

Power C&J –
2 x 3 [46.8kg]
3 x 2 [51.8kg to 60.8kg]

5 x 5 clean high pull from ground [55.8kg]

WOD

3 rope climb
20 deadlift [(175#)]
40 GHD
2 rope climb
15 deadlift
30 GHD
1 rope climb
10 deadlift
20 GHD

Thankfully deadlift weight remained the same lol. Didn’t bring knee sleeves to guard my shin from rope burn today, so Coach loaned one haha :P First 40 GHDs were the worst cos my abs are still aching from the 100 we did 2 days ago >< But overall wod was manageable I guess!

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CF log 28/08/17 (Mon)

Was contemplating to go for evening class cos lazy LOL. But I wasn’t sleeping that well cos it got quite warm at the time I was supposed to wake up. So, oh well, got up to go for class haha.

Strength/skill

5 x 4 front squat [55kg to 73.1kg]

7 x 1 squat C&J [44.1kg to 2x 67.2kg] – missed the jerk for the 2nd set of 67.2kg
5 x 5 clean high pull from ground [2x 53.1kg, 2x 58.1kg]

WOD

9-7-5
Squat snatch
x2 of pull-ups and ring dips (rx: MUs)

CF log 25/08/17 (Fri)

FINALLY THE END OF THE WEEK. But it has been a busy work day T_T Quick log before I leave office and start my weekends!!

Strength/skill

5 x 5 push press [37.7kg to 46.8kg, 49.3kg couldn’t string 5, did 3-2]

Push jerk –
5 x 3 [51.8kg to 55.8kg]
3 x 2 [60.8kg, 63.3kg, 64.9kg failed T_T]

Power clean –
5 x 3 [46.8kg to 55.8kg]
3 x 2 [60.8kg to 63.3kg]

3 x 5 clean high pull from ground [55.8kg]

Sposed to be 5 x 5 but time seemed to be running short and we were afraid there would be no time for the wod haha.

WOD

15-12-9
Cal-row
Hang power snatch [(85#)]

Finished quite fast!! Surprisingly the 85# felt very manageable…. LOL. Used the liquid chalk so my grip could sustain and I could string more reps each time (thanks for Anny for asking for it and sharing with me hahaha). Did 8-7, the 6-6, then 5-4 :D

Sang Xin bday song after class! Then ate Lady M’s original crepe cake. Anyway since it’s her bday, most prob gonna do some variation of DT tmr. Quite exciting!! I like DT hehe xD

CF log 18/08/17 (Fri)

There were only 5 people today hahaha. Class was shioook! I was the only girl in the class, which is such a rare occurrence ever since the box expanded haha.

Warm-up

10-1 HSPU with shuttle run after each set

Strength/skill

5 x 3 front squat [55.8kg, 60.4kg, 3x 69.4kg]

3 x 3 hang power clean [2x 55.8kg, 60.8kg]
3 x 3 clean high pull [64.9kg]

WOD

21-15-9
Deadlift (225#) [first 21: 195#, the rest: 205#]
Box jumps

Yeahhh could not rx the deadlifts hahah. 225# is like my 1 rep max?? And I’m not even consistent at it :P So scaled down to about 90kg and did 3 reps at a time every round haha. Took me slightly less than 20min.

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 28/07/17 (Fri)

Strength/skill

5 x 3
Push press [37.7kg to 51.8kg]
Push jerks [46.8kg to 60.8kg]
Power clean [46.8kg to 55.8kg]
Clean high pull from ground [3x 55.8kg, 2x 60.8kg]

Since the rep scheme is the same for all the movements today, just lumped them altogether in the recording haha.

WOD

10 to 1 power cleans [(105#)]
30 DUs after each round

Thought I did not bad cos managed to string DUs yay! Anny still trying to let her collarbone wound heal so she did power snatches at 95# and finished slightly earlier than me! I thought it was quite fast since snatches should be harder than cleans, but yet we finished almost together :O

CF log 17/07/17 (Mon)

Warm-up

10-1 HSPU
Shuttle run after each set

My shoulders ached so much doing the HSPUs D:

Strength/skill

5 x 4 front squat [60.4kg to 74.4kg]

7 sets – 3 power clean + 1 jerk [42.7kg to 60.8kg]
4 x 3 clean high pull from ground [55.8kg, 3x 60.8kg]

The 60.8kg C&J was v ugly lol >< My last clean and the jerk was so unstable.

WOD

8:00 AMRAP –
3 thrusters [(65#)]
3 TTB
6 thrusters
6 TTB
9 thrusters
9 TTB
….. (increase 3 reps each round)

Managed to complete up to 15 thrusters, 15 TTB just in time! I think that’s not bad… hahaha.

CF log 11/07/17 (Tue)

Went for 6.30pm class today cos it was raining sooo heavily when I woke up. Not sure if it actually got lighter/stopped by 6.20am (the time I usually leave the house) cos I went back to sleep :P

Idk why but my lower back was achy today. Felt it as I was doing the front squats! And there were sooo many squats today T_T

Strength/skill

5 x 4 front squats [51.3kg, 60.4kg, 3x 65.4kg]

6 sets – 3 squat clean + 1 jerk [42.7kg, 46.8kg, 2x 51.8kg, 2x 55.8kg]
4 x 3 clean high pull [55.8kg, 3x 60.8kg]

Yeppp my clean high pulls are lousyyy. Idk how I can clean so heavy relative to my high pulls lol. Must be not using the right technique ^^”

WOD

5 rounds –
5 squat cleans (95#) [coach made us do 105#]
10-cal bike
30 DUs

The reps for DUs are actually manageable. I think that’s like the most I can string comfortably hahahah. So the wod was actually ok despite the DUs! :D

CF log 02/06/17 (Fri)

From last night, already felt like I needed to crossfit this morning. It was quite a sucky night and I just needed somewhere to vent, something to do. If I had my own cf gym, I would totally have went to workout already haha.

UGH.

It was not a bad workout today. Quite manageable. Nothing to intense (though I might have liked something more intense for my mood LOL).

Strength/skill

7 x 2 front squats [60.4kg to 78.5kg, 83.5kg – 1 rep]

8 x 1 squat C&J [46.8kg to 2x 69.9kg]
5 x 3 clean high pull from ground [2x 55.8kg, 3x 60.8kg]

Quite happy that I managed to do that (almost) 70kg C&J :) Used push jerks today cos it’s been quite a while since I did heavy split jerks. Jerks were quite ugly cos for both reps I couldn’t lock out fast enough and ended up in a bit of a strict press for the last bit haha. Still, made it! C&J PR :)

WOD

3 rounds –
Run 1 lap (~200m)
16 deadlift [(155#)]
60 DUs

Saw DUs and got quite sian already. Tripped on DUs A LOT for the first round. Only started to get it better in 2nd and 3rd. Overall an ok wod~