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.

CF log 24/05/17 (Wed)

Shoulders were quite tight today. Back was also quite achy as I did the movements lol. Time for a rest day… which will be tomorrow! :D

Strength/skill

5 x 3 push jerk [42.7kg to 60.8kg]
5 x 2 BTN push jerk [37.7kg to 60.8kg]
5 x 3 front squat [60.8kg to 74kg]

Partnered Whitney and we were just trying to match each others’ weights. We used the same weights for every set! :)

WOD

3 rounds –
500m row
21 deadlift [(155#)]
21 box jumps [60cm]

Thankfully it was only 3 rounds. Lower back ded after all those deadlifts ><

CF log 21/05/17 (Sun)

Partner wod again :D Thankfully lol, cos at first I thought it was a solo one… and that would actually have been CRAZY hahaha.

100 rounds –
1 TTB
2 lateral bar over burpees
3 deadlifts [(165#)]

Switched partner every round, took about 45min to finish. So we each did 50 TTB, 100 burpees, 150 deadlifts! :O Surprisingly felt ok after the wod though haha, like it wasn’t as shag as I thought it’d be, nor as shag as some other (partner) wods. Quite fun!

CF log 14/05/17 (Sun)

Partner wod!

Shared reps –
20 thrusters [(105#)]
30 (clean grip) high pulls from ground
40 push jerks
60 hang power clean
80 front squats
100 deadlifts
*EMOM both do 3 burpees

Finished just before the 30min mark. But we did extra 5 high pulls cos thought it was 40 >< Either way, I think we’d still end after 29min… so we would still have done the same number of burpees haha.

I realised that mayyybe we should have added 2.5kg clamps on each side cos the rx in kg that was written on the board was 50kg lol. Our bar was only 45kg exactly cos we used the 15kg instead of 35# plates :P

Anyway, stayed back till 11am after wod today to celebrate Whitney’s birthday with yummy cakes!! :D There was a small choc paleo one and a Lady M matcha cake :) Yumz.