CF log 16/08/17 (Wed)

Evening class today! Cos ok, I admit, I was lazy to go in the morning lol. I reached home past 10pm last night.. and after a big dinner I just wanted to sleep in #piglife hahaha.

Strength/skill

8:00 EMOM – 3 power clean + 3 front squat + 3 push jerk [37.7kg, 5x 42.7kg, 2x 46.8kg]

Quite shag lol.

WOD

15-12-9
Wall balls [6kg]
GHD
Cal bike

15-12-9
Wall balls [6kg]
TTB
Cal bike

15-12-9
Wall balls [6kg]
GHD
Cal bike

I think I finished quite fast? :P Prolly about half an hour. Didn’t really check my timing but I had 10min to spare before class ended haha. The movements in this wod were quite ok for me except cal bike! The bike was the worst cos it can get quite tiring and my legs seem to fatigue quite fast? :P

CF log 14/08/17 (Mon)

Strength/skill

10-8-6-4-2 thrusters @ increasing weight
[37.7kg, 42.7kg, 46.8kg, 49.3kg, 51.8kg]

There was an rx for this which started at 105# (46.8kg) but obv I can’t start from that weight and still keep increasing lol. So scaled down to what I could do. Mayyybe I could have done 55kg (125#) for the 2 reps. Hm. Though I was a bit struggling for the 49kg 4 reps, the 51kg 2 reps was not too bad :P

WOD

1000m row
30 C&J [(85#)]
750m row
25 power snatch
500m row
20 thrusters

Quite shag but still more manageable than I thought it’d be! Guess cos the weight is not thaat heavy (since we do 95# and 105# quite often nowadays) haha.. Plus, no squats! xD

CF log 09/08/17 (Wed)

NATIONAL DAY!!! :D SG52!

Almost everyone wore red and/or white to workout today haha. And the colour(s) we wore influenced how many rounds we had to run in the wod lol!

“Hotshots 19”
6 rounds –
30 air squats
19 power cleans [(95#)]
7 strict pull-ups
Run 3/2/1 rounds*

Finished in ~45min though it actually looks oook :P I was running 2 rounds cos only had a red top (no whites on me)! So those who were wearing both red and white or all red or all white ran 1 round. Those (like myself) with only red or only white and some other colour ran 2 rounds. Those not in red or white at all ran 3! Quite interesting la haha.

Went to macs with Anny, David and Jon after wod! Been a while since we had brkf after wod tgt hehe. And it felt so much like a Saturday~

CF log 07/08/17 (Mon)

Decided to sleep in today cos slept late + couldn’t sleep well last night. Went for the evening class instead! It was quite a dreary Monday at work. Felt kinda ‘sian’ the whole afternoon~~ (morning was ok cos there was a meeting on some exciting project and I managed to grab some free food from another one of PA’s events hahah).

The evening class MADE MY DAY though!! :D :D COS PR SNATCH FINALLYYYY. FINALLY CAN SNATCH MY BODY WEIGHT! :D

Strength/skill

5 x 5 back squat [57.7kg to 80.8kg]

Squat snatch –
4 x 2 [37.7kg, 2x 42.7kg, 46.8kg]
2 x 1 [51.8kg, 55.8kg]

Supposed to do 4 x 2 snatch high pulls but Shawn (who was coaching this evening) told me to try going heavier for the squat snatch and made me do 60.8kg — which I managed haha. Even at that weight it was a PR already!! Then he was like “just try for 1 RM, no need to do the high pulls” HAHA. Then he proceeded to add another 1.25kg on each side of my bar – 63.3kg now.

AND YAYYY I MADE IT!!! Managed to stand it up before my arm gave way LOL. Cos I think my left arm hyper-extended a bit so it was a teeny bit uncomfortable at that weight ><

WOD

3 rounds –
Run 2 laps (~300m)
15 power C&J [105# or 115#?]
75 DUs

I swear the C&J rx was 105#! So I did it for the first round… and when I finished the 5th rep of my 2nd round, Shawn came over to ask where are my 2.5kg clamps – he said it was 115#! Looked over and saw that Yzanne added the clamps so ok… I let him add the clamps to 115# cos maybe I really saw wrongly. So did the rest of the wod at 115# hahaha.

But after the wod, I went to the board to check again…. and it was 105# leh hahaha. It was just slightly illegible handwriting :P Oh well, better to do heavier than lighter eh? ^^”

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 01/08/17 (Tue)

IT’S AUGUST. Where has all the time gone…

July was a really good month compared to June though :D

Starting the month with some cleans! Fav movement hehe.

Strength/skill

3 sets – 2 squat clean + 1 jerk [46.8kg, 51.8kg, 55.8kg]
3 sets – 1 squat clean + 1 jerk [60.8kg]

5 x 5 front squat [2x 60.4kg, 3x 65.4kg]

Somehow felt damn long since I last did front squats so the weight was kind of a struggle hahaha.

WOD

“Diane”
21-15-9
Deadlift [(155#)]
HSPU

Gave Anny bday present of Whittakers chocs today! :D

CF log 31/07/17 (Mon)

Happy birthday partner!!! :D :D :D (who chaokeng-ed on her birthday when the whole #chaokeng crew was around hahah)

Strength/skill

5 x 5 back squats [55kg to 78.1kg]

5 x 2 squat snatch [35kg to 49.1kg, 53.1kg] – missed last rep of 53.1kg
4 x 3 snatch high pull from ground [2x 53.kg, 2x 58.1kg]

WOD

50 pistols [25L,25R]
10 hang power cleans [(135#)]
14 pull-ups + 14 ring dips (rx: 7 MUs)
50 GHD

Very heavy cleans today!! >< But quite happy I managed to string 2s and 3s :D Finished too fast, then coach saw Calvin doing a second round of cleans and made me and another guy who finished do it too :P Still finished before 8am haha!

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 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.