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 14/07/17 (Fri)

Strength/skill

5 x 5 push press [37.7kg, 42.7kg, 3x 46.8kg]
5 x 3 push jerk [46.8kg, 51.8kg, 3x 55.8kg]

5 x 3 power snatch [37.7kg, 42.7kg, 3x 46.8kg]
4 x 3 snatch high pull [51.8kg, 2x 55.8kg, 60.8kg]

WOD

5 rounds –
15 GHD
12 HSPU
9 deadlift [(185#)]

WOD was quite fun except for the deadlifts lol. Split it up 5-4 till the last round when I just decided to string all hahaha :P

CF log 27/06/17 (Tue)

Strength/skill

Back squats –
3 x 5 [60.4kg, 65.4kg, 69.4kg]
3 x 1 [78.5kg, 83.5kg, 93.5kg]

5 sets –
2 power snatch + 2 OHS [37.7kg, 2x 42.7kg, 2x 46.8kg]

5 x 5 pause snatch-grip deadlift [55.8kg, 4x 60.8kg]

Back was dying after the deadlifts ><

WOD

“Isabel”
30 squat snatches [(95#)]

Took 7:46. I think it’s kinda slow lol. Could be faster!

CF log 22/06/17 (Thu)

Strength day. Still feeling quite lethargic though… but no more rest days till Sunday! #determinedlol

15:00 EMOM back squats –
5:00 5 reps [3x 60.8kg, 2x 64.9kg]
5:00 3 reps [2x 69.4kg, 3x 74.4kg]
5:00 1 rep [78.5kg to 92.6kg]

6-5-4-3-2-1
Strict press [28.6kg to 40.2kg]
Bench press [33.6kg to 49.3kg]
Deadlift [69.4kg to 102.1kg]

Cooool! Didn’t know I managed to hit 100kg today? Haha yay! :) Just for my reference, bar was loaded with (each side) 45#, two 15#, 10# and a 5kg plate – for my last rep.

CF log 15/06/17 (Thu)

Decided to go for strength day today since I could reach work late. Was asked to go for some off-site visit in the morning so only meeting my colleague at 10.30am! Which means I didn’t have to rush after cf… so chill morning! Was thinking of just going back home to sleep after wod, but just nice Anny texted me last night to say she was thinking of going too, so we could have breakfast together! With some other morning class peeps :D

15:00 EMOM back squats –
5:00 5 reps [64.9kg]
5:00 3 reps [74kg]
5:00 1 rep [78.5kg to 92.6kg] – actually not sure if 92.6 or 97.6 lol :P

7 x 3
Bench press [37.7kg to 45.2kg, 47.7kg – last rep assisted]
Strict press [29.1kg to 35.6kg]
Deadlift [78.5kg to 97.6kg]

Toast Box for breakfast! :D Ate and talked till 10am before starting my work day hahaha.

CF log 12/06/17 (Mon)

Strength/skill

6 x 2 squat snatch [37.7kg to 2x 51.8kg]
6 x 2 front squat [60.4kg to 78.5kg]

WOD

10 deadlift [(185#)]
10-cal bike
8 deadlift (225#) [195#]
15-cal bike
6 deadlift (255#) [205#]
20-cal bike
4 deadlift (285#) [215#]
25-cal bike
2 deadlift (295#) [225#]

Lol, totally couldn’t keep up with the increase in deadlift weights. My 1RM is only 225#?!! Well, at least I managed to get to it for the last 2 reps… :P Deadlifts are really one of my weakest movements!

CF log 04/06/17 (Sun)

IMO, quite a torturous wod today though it looked like two simple EMOMs haha.

Ok, I did think I would die at the second one because 10 front squats in a minute!!! I’m not good a many-reps-front-squats (if that’s even a thing hahaha).

Warmed up with 2 rounds of 20 wall ball sit-ups and 20 partner throws (each).

WOD

20:00 alternate EMOM –
10 deadlift [3x 46.8kg. 7x 51.8kg]
5 hang power clean

3:00 rest – which passed so quickly!!

20:00 alternate EMOM –
10 front squats [46.8kg]
5 push jerks

First EMOM was tiring but manageable. Then when it got to the 2nd one… after 3 rounds of each movement, I reduced the reps of my front squats to 8. REALLY CANNOT TAHAN. I told myself ok I’ll push for 10 at the last round…. BUT CANNOT hahahah. At the 8th rep, my shoulders/upper body couldn’t hold the bar up anymore… so achy and shag(!!) esp after Murph yesterday D: But ok, still quite glad I managed 5 jerks each round. I think I pushed myself enough ><

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~

CF log 27/05/17 (Sat)

Shoulders were super tight/achy today. It took sooo long to warm up! Even doing push-ups as warm-up today felt so tiring?!

Strength/skill

10-8-6-4-2
Snatch balance [15kg, 28.6kg, 37.7kg, 42.7kg, 51.3kg]

WOD

21-15-9
Snatch grip deadlift [(95#)]
Hang power snatch
OHS
*10-cal bike after each round

Took about 23min to complete! There was hardly any chalk nearby today so had to walk to the other side of the box to get them… which is pretty far LOL. So each time I took a bit more than I usually would and made sure I did as many snatches as possible haha! It was quite mental towards the end cos my shoulders were really quite fried :P Glad I could manage stringing 5 snatches most of the time though!

Not gonna wod tmr cos I think it’s most likely gonna be tyre flips….. haha.