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.

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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 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 21/11/17 (Tue)

Strength/skill

10:00 alternate EMOM –
5 ring dips
40 DUs

I only did 35 DUs for the first 2 rounds ><

Front squats –
2 x 5 @ 70% [55kg]
2 x 4 @ 75% [60kg, 64.1kg]
2 x 3 @ 80% [69.1kg]

Back was hurting a bit cos my squat form was not very good last night lol. So carried over to today? :P Arch my lower back too much :(

WOD

3 rounds –
10 power snatch [(85#)]
20 box jumps
30 wall balls [6kg]

Took 17:50 ard there? Pretty tiring :/

Really feel like my body is getting old and tired and not as agile/fit LOL.

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 08/11/17 (Wed)

I’m getting quite lazy to do all these logging. Maybe I’ll stop it by the end of this year hahaha (proper end yknow :P).

Strength/skill

10:00 EMOM 2 power snatch [28.6kg to 51.8kg]

10:00 EMOM –
5:00 15 GHD
5:00 7-cal bike

WOD

3 rounds –
15 power snatch [(65#)]
30 DUs
Run 1 round

Happy that work started later today so I could go home to shower! :D

CF log 04/11/17 (Sat)

Partner wod this morning~

With a partner –
100 ring dips
100 hang power snatch [(85#)]
100 DUs (each)
100 GHDs
100 back extensions with med ball [(6kg)]

Took 35-40min to finish with Anny cos as usual, we took forever on the ring dips D:

Went for dim sum lunch at swee choon to celebrate xjing’s bday after class (with Whitney, Joey, Xjing, Anny)! Damn shiok. Felt like it’s been a while since I had dim sum lol.

CF log 04/10/17 (Tue)

Mid autumn festival today! So our warm-up portion involved lanterns.

So… we were supposed to row and let the wind from rowers blow out the candles in the paper lanterns. There were holes cut in the paper lanterns so that the wind can enter.

BUT no matter how hard we rowed, the flames were superrr hard to extinguish. I think the success rate was only 20% or something LOL. When candles were extinguished, “lighters” had to light them up again… but it was a rare occurrence cos the flames were almost always there hahaha.

It was a bit messy when we first started cos we didn’t know the order to rotate stations! It got better, but I thought it was a bit strange that each station has 3 people but we were told to get into pairs. Aiya, but somehow we made it work eventually hahaha.

Anyway, each “station” was set up like that! Lanterns in front of the rowers.

Photo 4-10-17, 08 07 27

After this, we got to the wod.

WOD

20-cal bike
100 DUs
8 laps bumper plate run [35#]
100 DUs
20-cal bike

When we were done, it was mid autumn special part 2 HAHA. Mooncake eating! We did various static holds –

Hang from bar
Handstand position against wall
Plank
Side plank (with some “abs rotation”)
Sitting position against wall with angles raised

Whoever dropped from the position/hold first had to eat the mooncake. I didn’t eat any this year haha! Last year, I ate cos I dropped from plank hold first… and I did a 4min hold at least!

No mooncake from the holds, but after class, went to try the mooncake that David brought yesterday. Shared half with Coach and one bite to Yuren. It was some champagne truffle mooncake from Raffles Hotel. Niceeee hehe.

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 ><