CF log 16/10/17 (Mon)

Strength/skill

10:00 EMOM 1 front squat [up to ~79kg]
10:00 EMOM 1 clean + split jerk [up to ~60kg]

Can’t rmb the weights I used for these cos I’m actually back logging this entry….. lol. Did power cleans all the way~ cos I don’t like to squat hahaha.

WOD

3 rounds –
75 DUs
50 air squats
15 power cleans [(105#)]

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CF log 08/10/17 (Sun)

The morning after bbq.

The wod involved prowlers… something I have not done in a reallyyyy long time cos I don’t go for tyre flip days which is when prowlers are used lol :P

Partner WOD

28 rounds of “The Chief” –
3 power cleans [(105#)]
6 push ups
9 air squats
*after 4 rounds, do one lap of prowler each [prowler loaded with 60kg]

So it was 7 laps of prowler for each person today. Partner and I have never done 60kg on the prowler ever since moving to the new box… where we push the prowler on the gravel road (more friction so harder!). But we could do it! :D Just that legs would feel like jelly after each lap HAHA.

Anyway, it started out with 40 rounds of  “The Chief” but it was not possible to finish within the duration of the class so it was reduced! When the rounds were changed, Anny and I were already at our last set of prowlers (i.e. 7th round) haha. And when we finished, we had about 10min left so decided to just squeeze in another round! So we did 32 rounds of “The Chief” and 8 laps of prowler! :D

We actually went for gymnastics class after that. It was not too bad today. Finally it’s not handstand drills day for the class haha.

CF log 03/10/17 (Tue)

Evening class todayyyy.

Woke up feeling a bit sick again. So decided to sleep in. I was actually sniffing the whole morning in office D: But it got better after lunch. After we had mini hotpot hahaha.

Strength/skill

Back squats –
2 x 7 @ 70% [66.8kg]
2 x 5 @ 80% [71.8kg, 75.8kg]
2 x 3 @ 85% [80.8kg]

9:00 EMOM squat snatch –
0:00-2:00 3 reps [35kg]
3:00-5:00 2 reps [44.1kg]
6:00-8:00 1 rep [49.1kg, 2x 53.1kg]

Was thinking of just sticking to 49.1kg cos I “zek-ed” my left butt doing back squats…… lol. But coach saw and told me “just add the 10# laaa”, then she even went to take 10# plates out from another bar when she saw that there was no more 10# plates in the stack HAHA. So ok, added 10# on each side for the last 2 sets. Manageable la haha.

WOD

3 rounds –
30 hang power clean [(85#)]
30 wall balls
30-cal bike

Wa since I knew the wod from those who went in the morning, I’ve been excited hahaha. So many cleans! And hang power movements are my fav! I used to hate them cos the range of motion was so short so it felt harder to get heavier weights up… but I have now found out how efficient they are and I LUV ITTT HAHA. Plus there are wall balls!

Not sure how long I took to finish but I guess it’s about 30min. Well, at least I finished with 5 min to spare before end of class hahaha. I could string 10 cleans each time! Until my last round where I strung 10, then had to use 3 sets to complete the remaining 20 reps lol (shag). It was a fun wod hehehe :D But I was soooo sweaty after it. One of the more sweaty wods imo.

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 27/09/17 (Wed)

Strength/skill

10-1 HSPU
Shuttle run after each set

21-18-15-12-9
GHD
Back/hip extension

WOD

5 rounds –
Shuttle run
30 DUs
9 hang squat clean [(105#)]

Cleans felt so heavy >< Not sure how long we took but ended early! 15min to spare after finishing all the exercises for the day. I was damn lag at the start of class cos supposedly was asked to do GHD stuff first but I didn’t know so stood at the medicine balls for some time thinking whether I should do GHD stuff or HSPUs first LOL. Then got suan-ed by coach T_T Quite shag and very sweaty today hahaha – ran so much ><

CF log 24/09/17 (Sun)

Crossfit team series events again!

“Event 3”
50 synchro wall balls [(6kg)]
30 cleans [(95#)] – shared reps
50 synchro wall balls [(6kg)]
20 cleans [(135#)] – shared reps
50 synchro wall balls [(6kg)]
10 cleans [(155#)] – shared reps

Wa, the weight increments a bit crazy lol. But Anny and I still managed it for most part!! I only managed 4 out of the 5 cleans I was supposed to do at 155# >< To be exact, we loaded two 10kg, one 10# and a 2.5kg clamp on each side, which added to ~69kg on a 15kg bar… 155# is actually 70kg LOL. But still considered rx la :P I was like doing my 1RM each time I lifted that bar ><

Anyway, we took about half an hour before moving on to the next event. We were short of 1 more clean each to complete this event. But 5 reps per person was 1 too many for us I guess :P And we needed to move on if not can’t finish the next event haha!

“Event 4”
100-cal row – shared cals
100 TTB – shared reps

Only left 15min to do this! By the time we finished rowing, left with 5min so we just did 50 TTB each OTOT hahahaha. Didn’t do it proper way of “one-do-one-rest” already :P

The team series events so far are quite fun overall! :D

CF log 20/09/17 (Wed)

Strength/skill

3 x 3 front squat [64.9kg, 69.4kg, 74.4kg]

WOD

3 rounds –
12 deadlift [(105#)]
9 hang power clean
6 push jerks

500m row

2 rounds of exercises above, then 500m row

1 round of exercises above, then 500m row

It’s sorta a DT wod today! Didn’t feel my best lol. Felt a bit slow? :P But still a fun wod for me! :D Took less than half an hour so had about 15min to spare before end of class so had to do –

5 x 10 GHD
5 x 10 back extensions with 6kg ball

CF log 17/09/17 (Sun)

Finally back to cf after 3 days. Rest day + day I had to reach work early to surprise big boss (-.-) + cousin’s wedding.

Partner wod today and I partnered Whitney. She’s too fast for me T_T I choose to believe that it’s the power of youth HAHAHA.

Shared reps with partner –
60 deadlifts [(105#)]
30 burpees
60 power cleans
30 burpees
60 push jerks
30 burpees
60 thrusters
30 burpees

Whitney said she wanted to add another 2.5kg on each side before the wod…. I was like noooo >< Cos I would definitely have died at the thrusters. Even at 105# I was doing 4 reps at a time on average. After Whitney finished her share or 30 reps (she finished earlier cos she was doing 6 at a time), she continued to alternate with me on the thrusters till I finished my 30. So she did like 30+ while I only did 30 lol. Crazyyyy ><

There was time left so did some ring holds..

5:00 EMOM –
0:10 hold at top, then go to bottom position of ring dip and hold another 0:10
0:40 rest

I actually went for gymnastics class today! LOL. Cos was waiting to go for Calvin’s bday lunch anyway haha. Learnt that my handstand holds are always tilted to one side cos of my crooked spine T_T When coach Cheryl shifted my body position straight, I feel as though I’m slanted… but I know that’s actually the correct position lol.