CF log 20/06/17 (Tue)

Wahhh my body felt damn lethargic/tired today. Like… I felt that I didn’t have as much strength as I should have (does that even make sense)?? Hahaha.

Strength/skill

3 x 3 back squats [2x 69.4kg, 74.4kg]

3 x 2 power snatch [37.7kg, 42.7kg, 46.8kg]
3 x 3 snatch high pull from ground [51.8kg, 2x 55.8kg]

WOD

5 rounds –
60 DUs
30 GHDs
15 OHS [(95#)]

I only did 4 rounds and it prolly took me around 35min lol :P

CF log 16/06/16 (Fri)

Lol so can’t believe I went to cf again today though I have not rested this week yet :P But it was good cos got a nice choc caramel tart from Whitney! :D Then I had it in office after breakfast… didn’t even need to put in fridge LOL.

Oh, and David came this morn!! :D

Strength/skill

5 x 3 push jerk [37.7kg to 60.8kg]
5 x 2 BTN push jerk [46.8kg to 64.9kg]

First time going sooo heavy for BTNs!

5 x 3 power clean [46.8kg, 3x 55.8kg, 60.8kg – 2 reps]

WOD

15 power clean (105#)]
15 burpee over bar
15 HSPU
50 DUs

10 power clean [(125#)]
10 burpee over bar
10 HSPU
50 DUs

5 power clean [(135#)]
5 burpee over bar
5 HSPU
50 DUs

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!

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 16/05/17 (Tue)

Wanted to slack a bit today cos felt quite tired hahah. Plus my shoulders feel kinda fatigued after the past few days of snatches :P But I think I still did quite close to my usual weights…. hahaha.

Strength/skill

Back squats –
3 x 4 [60.4kg, 65.4kg, 69.4kg]
3 x 1 [74.4kg, 78.5kg, 88.5kg]

Hang squat snatch –
3 x 4 [2x 37.7kg, 40.2kg]
3 x 3 [2x 42.7kg, 46.8kg]

5 x 5 snatch high pull from ground [51.8kg]

WOD

3 rounds –
10 power clean [(105#)]
10 front squat
10 jerks
50 DUs

Quite shag >< Strung all my squats and jerks. DUs were oookay today; at least I didn’t take as long on them as I thought I would haha. Realised I can’t really use the ropes at box anymore – as in I keep tripping on them. It’s ok with my own rope though hm.

CF log 12/05/17 (Fri)

Made it to cf today haha. It was such a long wod?! Based on TWO Regionals events. I think I took between 50min to 1hr to complete everything.. and not even rx :(

WOD 1

21-15-9
DB snatches (25kg) [20kg]
Ring dips

Unsurprisingly, ring dips were slowwww. In fact, I thought my ring dips sucked more than usual today D:

WOD 2

100ft. overhead walking lunges (20kg) [20kg]
100 DUs
50 wall balls [(6kg)]
10 rope climbs
50 wall balls
100 DUs
100ft. overhead walking lunges

Did this in order. Mostly ok except DUs in my second round. Idk why I kept tripping after ONE skip!!! Which was very frustrating and wasted a lot of time. MEH.

Oh, and I didn’t bring a knee sleeve to protect my shin against rope climbs so… borrowed Anny’s after she was done ^^” Yay thank you partner! :D

CF log 07/05/17 (Sun)

Partner Anny is finally back again yay! :D And it was a partner wod today :)

Shared reps with partner –
50 box jumps
50 C2B
50 KB swings [(24kg)]
50 front squats [(105#)]
50 TTB
50 push jerks
50 deadlifts
50 wall balls
50 power cleans
100 DUs (rx: 50 triple-unders! :O)
50 thrusters

Omg there were so many movements I’m not sure if I really got everything down?? ^^” It was 30 reps of everything initially, but cos we did the wod too fast, coach changed it to 50 reps each! Anny and I were already at the jerks when she announced that… but she said we had to make up the 50 reps for the previous movements too so we went back to them after finishing our 50 thrusters! Managed to finish everything just in time before the next class :D It was quite fun for me!

CF log 29/04/17 (Sat)

Warm-up

7:00 EMOM –
10 KB swings [(24kg)]
3 burpees

This was really tiring >< Was taking less than 30sec to finish most of the rounds till the last few when it became closer to 40sec.

WOD

Shared reps with partner –
30 pull-ups (rx: 10 MUs)
100 power snatch [(85#)]
100 alternating pistols (50L,50R)
100 DUs
100 box jumps
10 rope climbs

Partnered Yzanne and no idea why we felt like we were damn slow cos it looked as though most people were done and we were still doing?! Haha, but ok la :P At least we still finished before class ended. We did it from bottom up (i.e. rope climbs to pull-ups). It was good DUs day for me cos I managed to string all 50 reps I had to do :D

CF log 06/04/17 (Thu)

Partnering Whitney for workouts is really quite diff from my usual “style” cos she always goes heavier than I plan to LOL. And I don’t really wanna keep changing/taking out weights too so I’ll just go along :P Then I realise I can do it too, except that I’m really more shag than I usually would be hahaha. (Oops, not pushing hard enough usually!)

Strength/skill

5 sets –
2 power clean + 2 push jerk [46.8kg to 2x 58.3kg]

3 x 5 clean high pull from ground [55.8kg]

6 x 4 front squat [60.4kg to 69.4kg]

WOD

100 wall balls [(6kg)]
75 DUs
50 GHD
25 power snatch [(95#)]

Quite liked this wod though there were DUs lol. Idk why I can’t really skip well with my usual hub rope anymore??? Keep tripping :( Is it that I got lousier at DUs or are the ropes just the wrong length for me now :P