CF log 05/12/17 (Tue)

Back at wod after a day of rest post #scsm2017 with the fam haha. All of us ran 21km! :D My mum wants it as an annual fam run lol.

My left calf still feels “knotted” – more like a cramp than an ache. But… cramps don’t last so long right :/

Still went for wod anyway!

Strength/skill

7:00 EMOM 1 squat snatch [35kg to 49.1kg, 53.1kg missed]

6 x 2 paused (1-sec at knee) squat snatch [35kg to 2x 44.1kg]
5 x 2 snatch grip deadlift [2x 66.8kg. 3x 71.8kg]

6:00 EMOM 5 front squat [3x 55.8kg, 3x 60.8kg]

WOD

2 rounds –
20 DB snatch (10L,10R) [(22.5kg)]
20 TTB
20 box jumps
15-cal bike

Took about 20min. Was debating whether to do 20kg DBs or rx lol. Cos my shoulders were quite tired from snatches already :P But since it was just 2 rounds, decided to go for it and… no regrets! :D

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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 01/10/17 (Sun)

Side note: I am really happy it’s the new month cos I’ve spent too much in Sept and I can finally “reset” my budget!!!

We did team series events today. Apparently they didn’t do it yesterday haha. But cos there were so many people, we didn’t synchro the movements. It was just done as though we were doing the events alone hahaha.

I felt SO SHAGGG. Mentally and physically. I blame the sun yesterday.

And “Murph”. Or’d rather our variation of it… cos there were MORE PULL-UPS TODAY. AND RING DIPS. My shoulders and arms cry in pain T_T

“Team series event 5” (modified)
15:00 AMRAP –
3, 6, 9, 12, 15, etc…
Burpee box jumps
Deadlifts [(155#)]

“Team series event 6” (not synchronised)
21-15-9
DB snatches [(15kg)]
Bar MUs (scaled down to same reps of pull-ups and ring dips)

I shared equipment with Joyce. We did event 6 first. I was really dying at the pull-ups and ring dips LOL. My first few pull-ups especially were like shit cos it just felt damn effortful to pull myself up!

Then there was 5-7min of rest before we moved to event 5. The deadlifts killed me though it was just the usual 155# T_T I was doing them so slowly LOL. But ok, managed up to round of 18 reps. I completed the 18 deadlifts but not burpee box jumps.

CF log 26/09/17 (Tue)

Strength/skill

15:00 EMOM –
0:00 – 3:00 3 squat snatch @ 70% (4 sets) [35kg]
4:00 – 7:00 2 squat snatch @ 75% (4 sets) [44.1kg]
8:00 – 11:00 1 squat snatch @ 80% (4 sets) [53.1kg]
12:00 – 14:00 snatch grip pause (at knee 2-sec) deadlift @ 95% (3 sets) [62.2kg]

Back squats –
2 x 7 @ 70% [55kg, 64.1kg]
2 x 5 @ 75% [69.1kg]
2 x 3 @ 80% [78.1kg]

Work up to moderately heavy paused (at bottom 2-sec) OHS [49.1kg]

WOD

18:00 AMRAP –
18-cal bike
15 wall balls
12 DB snatches [(22.5kg)]
9 TTB

Strict TTBs cos my blisters not fully healed. Was quite slow at the DB snatches; did alternating. Started with snatches, then TTB, bike. wall balls. Until time was running out then I swapped the order a little cos the bike was being used >< So instead of doing the bike to complete my 3rd round, I did the TTBs of my 4th round LOL. Confusing.

Did the bike I missed out after the 18min though. So in total I did 3 rounds + TTB (of 4th round) haha.

CF log 13/09/17 (Wed)

Warm-up

10-1 HSPU
Shuttle run after each set

Strength/skill

10 sets – 0:45-sec assault bike – alternate with partner, each one 10 sets

WOD

120 DUs
100 air squats
8 laps shuttle run
6 laps bumper plate run (25#) [25# for first lap, the rest 35#]
40 DB snatches (20L,20R) (22.5kg) [first 10 22.5kg, the rest 20kg]
20-cal bike

This took quite long lol. The bumper plate run was the worst cos the plate cannot touch your body so can’t use body weight to support… and the plate can only be held in front of you, no other position. I think Anny and I made the 25# look too easy lol, so coach told us to use 35# after the first lap ><

Dropped weight for DB snatches cos my back (the part where I sprained) actually hurts quite a bit when I do the rx. Strangely, it was ok for bear complex yesterday haha.


So happy that I don’t have to rush for work this morning cos it’s nomination day (for PE 2017) – though everyone already knows who “won” and there’s no election day -.- My work venue is being used for nomination day in the morning, so security is damn tight and staff don’t have to go to work in the AM if they are not involved! So it’s work from home, or elsewhere yayyy! :D And I have an external mtg in the PM so… out of office for the whole day hehe.

CF log 06/09/17 (Wed)

Evening class today! Cos I just wanted to sleep in lol #lazy.

Strength/skill

Squat snatch –
4 x 2 [35kg to 49.1kg]
2 x 1 [53.1kg, 58.1kg]

5 x 5 snatch-grip deadlift, with 3-sec pause at dip position [62.2kg]

WOD

4 rounds –
10 DB snatches (5L,5R) [(22.5kg)]
10 TTB
500m row

Whole workout today was quite short. Cos by the time I finished everything, it was only about 7.15pm (had 15min to spare before official end of class haha). I thought the wod was quite fun :P I guess it’s just cos I can do all the movements and it was quite a short and sweet one that was easy to push yourself hahaha.

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 05/07/17 (Wed)

The right side of my lower neck area hurt today >< Somehow strained it during wod yesterday… so I actually can’t really bend my head down or tilt it to the left. It hurt when I was racking for front squat too lol. So kinda went lighter on the strength/skill today.

Strength/skill

5 x 6 front squats [60.4kg]

6 x 3 squat snatch [2x 37.7kg, 4x 42.7kg]
4 x 3 snatch high pull [51.3kg]

WOD

3 rounds –
21 wall balls [(6kg)]
18 GHD
15 box jumps
12 DB snatches (6L,6R) [(22.5kg)]

Wod was pretty ok but I thought could be better if that neck part didn’t hurt hahah :P

CF log 24/06/17 (Sat)

I’m am so so so happy that the long weekend is finally here. End of a really shitty week.

Shared reps with partner –
100 DB snatches [(20kg)]
80 DB OH lunges (40L,40R)
60-cal bike
40 burpee box jumps
20 DB clusters
10 rope climbs/peg board
*1 rope climb = 1/2 peg board height

Partnered Whitney and we decided to go for the rope climbs instead… so I still haven’t managed to try the peg board. Was thinking to maybe try after class, but we finished with hardly time to spare before the next class used the space, so… hahah. Oh well, maybe next time then! WOD was pretty alright today actually. The clusters were the worst.

CF log 10/06/17 (Sat)

Back at cf cos my back recovered quite quickly! It was actually really painful on Thurs night cos I didn’t have time to rest/roll it till I got home quite late. It gradually got better as Friday passed so I was v happy!!

Partner wod today~

80 rounds (switch with partner after each round) –
2 DB snatch on same hand [(17.5kg)]
1 HSPU
3 pistols on same leg
10 DUs

The moment I saw DUs, was like ughhh. A bit disappointed that the wod shagged me out so much though! Cos it looked so manageable! Anny and I were one of the last pairs to finish D: I think it’s cos I was a bit slow actually… couldn’t string my pistols and DB snatches fast enough. At least I didn’t trip too much in DUs otherwise would be even slower!