CF log 15/12/17 (Fri)

Getting another wod in before one week’s hiatus cos I’m flying to Japan for holiday! :D

Wasn’t too bad today.

Strength/skill

20 front rack lunges (10L,10R) [(85#)]
5 wall walks (rx: 15ft HS walk)
20 back rack lunges
5 wall walks
20 front rack lunges

WOD

5 rounds –
15-cal row
30 air squats
7 C&J [(105#)]

Only 6 people today and all of us ended before 8am haha. Felt quite tired wodding though :P Back was feeling pretty achy! But it was an ok wod~

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CF log 12/12/17 (Tue)

Butt still achy but more squats today D:

Strength/skill

7:00 EMOM 1 squat clean [46.8kg to 60.8kg]
6 x 2 paused (1-sec at knee) squat clean [46.8kg]
5 x 3 clean high pull [3x 51.8kg, 3x 55.8kg]

6 x 5 back squats [60.8kg to 2x 72.4kg]

WOD

50-cal bike
150 DUs – only did 125
100 GHD
150 DUs – no time to complete :P
1500m row

After the strength/skill, we only had 15min to complete the wod… which was crazy (at least to me). Cos there were soooo many DUs!! And DUs always slow me down >< So I just did 125 DUs for the first set of 150 and moved one… It was already 8am when I was still doing GHDs… and 815am by the time I completed the other movements sans last set of DUs haha.

CF log 10/12/17 (Sun)

Weekends are for partner wods :D It used to be just Sat, but recently we increasingly get partner wods on Sundays too!

Strength/skill

4 x 15 unbroken deadlifts [(155#)]

It was quite shag. Idk how I strung 20 at this weight for AFT 2 years ago…. At my last set today, I felt like I couldn’t breathe anymore LOL.

WOD

6 rounds with a partner (shared reps) –
10 squat cleans [(125#)]
20 pull-ups
50 DUs

Well, I only liked the cleans part of this workout hahaha. But after the deadlifts, even the cleans were hard to do. It was quite mental especially at the start when my arms and back were quite fatigued from the deadlifts! But as it went on and I warmed up I think it got a bit better? And quite happy I didn’t miss any reps~

The wod started out with 4 rounds… but as coach saw some of us doing it pretty quickly, she increased it to 5…. then finally 6 lol. Sharing reps with a partner made it more manageable hehe.

Went to toast box again after wod! This time with Anny too :D I played with Joey’s nanoblocks again hahaha. Build a ship from One Piece today! A toast box auntie saw us building it and was quite interested hahaha. She mentioned that she saw us building it yesterday morning too! Then she told us to bring more and build it again tmr HAHA. Cute la! We told her we had to work hahaha :P

CF log 08/12/17 (Fri)

Backlogging this wod. Used quite a bit of weights so I actually forgot some of them… but shd be around there~ haha.

Strength/skill

Every 1:30 for 5 sets –
1 power clean + 1 hang squat clean + 1 squat clean
[44.1kg to 57.7kg]

5:00 EMOM 1 squat clean [60.2kg to 65.2kg]

4 x 6 push press [46.6kg, 3x 44.1kg]

Dropped weight cos didn’t think can sustain 46kg for another 3 sets :P

WOD

3 rounds –
20 hang power clean [(85#)]
20 front squats
20 push press

Lats and shoulders were fried today. But I actually quite liked this wod; it was fun doing it though push presses got harder and harder haha! Anny and I shared a bar and I think we took about 20min (25 max la, i honestly can’t rmb lol)? And for the first time in a long time I got a bit of abrasion on my collar bones cos of the high reps for cleans.

CF log 01/12/17 (Fri)

Woke up tired, hungry, but feeling a little bloated. Still decided to drag myself outta bed and head to hub~

Regretted a little when I saw the workouts for today LOL. Esp the wod cos they consisted of movements I did not enjoy too much D:

Strength/skill

5 sets –
1 push press + 2 push jerk + 3 split jerk [35kg, 4x 40kg]

5:00 EMOM –
6 hang squat clean + 2 push jerks [35kg]
5 hang squat clean + 3 push jerks [35kg]
4 hang squat clean + 4 push jerks [37.5kg]
3 hang squat clean + 5 push jerks [37.5kg]
2 hang squat clean + 6 push jerks [37.5kg]

WOD

2 rounds –
19-cal bike
87 DUs
3 rope climbs

End with 1200m row

I was already sad when I saw DUs. Worse when I saw rope climbs cos I did not bring my knee sleeves – I don’t bring them on weekdays cos it’s a diff bag but maybe I should dump one in my work bag now hmm. Borrowed a knee sleeve from coach~

Most of use finished the wod before 8! I think I was done around 7.50am :) Super shag while doing cos of the DUs and row T_T But otherwise pretty manageable wod!

CF log 24/11/17 (Fri)

YAY ANOTHER WEEK HAS PASSED. One step closer to December, one step closer to my favourite time of the year :)

Strength/skill

9:00 EMOM –
3:00 3 clean + 3 jerk [40kg]
3:00 2 clean + 2 jerk [49.1kg]
3:00 1 clean + 1 jerk [58.1kg]

Power cleans and push jerks.

5 sets –
1 paused (3-sec at bottom) front squat + 1 front squat [46.8kg to 69.8kg]

WOD

15 C&J [(115#)]
Run 2 rounds (~400m)
12 C&J
Run 2 rounds
9 C&J
Run 2 rounds

Singles all the way~ finished in 18-19min. 10# makes a diff; it felt quite heavy (compared to 105#)!

CF log 20/11/17 (Mon)

Evening class.

Strength/skill

4:00 tabata (0:20 on, 0:10 off) –
Kipping HSPU
DB snatch [(15kg)]

4:00 tabata (0:20 on, 0:10 off) –
Back squat (clean from ground) [(85#)]
DUs

5 x 3 back squats [80.4kg]

Based on my 1RM, Shawn told me to go for 75-80kg for the 5 sets :O Tbh I didn’t know I loaded 80. I thought it was about 78kg – in between his suggested weight range yknow haha. But anyway he said to rest 2 min between sets (I wod-ed first then there was quite a bit of time left for these squats). It was a bit of a struggle haha! Plus my lower back started to ache/hurt(?). And it’s cos I hyper-extend; arch my lower back too much when I do squats :(

WOD

10-8-6-4-2 power cleans [(115#)]
30-25-20-15-10 GHDs
*alternate between the 2 movements

Quite a fun wod 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