CF log 16/10/17 (Mon)

Strength/skill

10:00 EMOM 1 front squat [up to ~79kg]
10:00 EMOM 1 clean + split jerk [up to ~60kg]

Can’t rmb the weights I used for these cos I’m actually back logging this entry….. lol. Did power cleans all the way~ cos I don’t like to squat hahaha.

WOD

3 rounds –
75 DUs
50 air squats
15 power cleans [(105#)]

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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 ><

CF log 23/09/17 (Sat)

Warm-up

4:00 AMRAP with PVC pipe –
10 OHS
10 BTN Sott’s press
10 shoulder pass throughs (while squatting)

We did team series events 1 and 2 today! Went for 12nn class and there were only 6 of us lol, and 4 of us are from 7am classes so it was sorta like weekday morning classes haha! There was so much space! :D

WOD

“Event 1”
9-15-21
Thrusters [(65#)] – take turns with partner, reps not shared
Synchro burpees

– Rest 2 min –

“Event 2”
120 DUs – per person
120 C2B – shared reps with partner
120 hang snatch [(65#)] – shared reps with partner
120 DUs – per person

Happy that Anny also came at 12nn today (cos she decided to sleep in; I had work in the morn) so I had a partner! :) We finished event 1 in ~10:05. Quite proud of our synchro burpees cos was quite synchro when I saw the short snippet that Xin posted on the hub insta haha!

We started event 2 at 12:00 (after the rest). Finished everything at 44:25! Could have finished earlier together if I DU-ed faster hahaha. I had 20 left when Anny already finished hers! Was slow for the first set of DUs too :P Oh, and I ripped my right hand from C2B >< Wa really put in effort to get my chest to touch the bar cos Xin emphasized it a lot today hahaha.

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 01/09/17 (Fri)

HARI RAYA HAJI :D

Partner wod!!

Shared reps with a partner –
300 DUs
200 GHDs
150 push jerks [(105#)]
100 hang power clean
50 ring dips

Got Anny to do 30 DUs for me.. everything else we shared equally. Took about 45min to finish I think haha.

Went for brunch/lunch at Ronin after wod! By the time we finished showering, reached there, and got a seat, it was almost 12nn lol. SO SATISFYING. Been ages since we’ve ate there. And they got a new orange mocha drink which we tried! :) Not bad, since I actually like the orange + choc combi haha.

Photo 1-9-17, 12 10 03.jpg

CF log 22/08/17 (Tue)

Back at crossfit in the morning, after going for a session last evening lol. 12hrs apart is a bit insane. But I made it. Was so tempted to skip today but glad I didn’t.

“I wish I didn’t wake up for the wod” – said no one, ever hahaha.

Strength/skill

5 x 4 back squats [60.4kg to 83.5kg]

7 x 1 squat snatch [37.7kg to 55.8kg] – missed last 2 at 60.8kg then 58.3kg
5 x 5 snatch grip deadlift @ 75% of snatch, pause at dip position before standing [51.8kg]

This part was so similar to last night. Actually even the warm-up was similar cos we did tabata with DUs again. Except that it was alternated with jumping pull ups today instead of air squats (yesterday).

WOD

21-cal bike (30-cal for guys)

Then 5 rounds –
30 DUs
7 DB hang squat clean (20kg) [15kg first round; the rest rx 20kg]

Then 20 pull-ups + 20 ring dips (rx: 10 MUs)

Took 20-25min for the wod haha. At 8am I only just finished the 5 rounds. The DB cleans were quite tough! The DB kept hitting my wrist as I let them down after each rep… gonna get bruises there now >< I think my wrist needs to be stronger and less “floppy” so I can hold the DBs in position such that they don’t flop around and hit my wrist so much next time? Is that the right line of thought/logic? Hahaha :P

CF log 07/08/17 (Mon)

Decided to sleep in today cos slept late + couldn’t sleep well last night. Went for the evening class instead! It was quite a dreary Monday at work. Felt kinda ‘sian’ the whole afternoon~~ (morning was ok cos there was a meeting on some exciting project and I managed to grab some free food from another one of PA’s events hahah).

The evening class MADE MY DAY though!! :D :D COS PR SNATCH FINALLYYYY. FINALLY CAN SNATCH MY BODY WEIGHT! :D

Strength/skill

5 x 5 back squat [57.7kg to 80.8kg]

Squat snatch –
4 x 2 [37.7kg, 2x 42.7kg, 46.8kg]
2 x 1 [51.8kg, 55.8kg]

Supposed to do 4 x 2 snatch high pulls but Shawn (who was coaching this evening) told me to try going heavier for the squat snatch and made me do 60.8kg — which I managed haha. Even at that weight it was a PR already!! Then he was like “just try for 1 RM, no need to do the high pulls” HAHA. Then he proceeded to add another 1.25kg on each side of my bar – 63.3kg now.

AND YAYYY I MADE IT!!! Managed to stand it up before my arm gave way LOL. Cos I think my left arm hyper-extended a bit so it was a teeny bit uncomfortable at that weight ><

WOD

3 rounds –
Run 2 laps (~300m)
15 power C&J [105# or 115#?]
75 DUs

I swear the C&J rx was 105#! So I did it for the first round… and when I finished the 5th rep of my 2nd round, Shawn came over to ask where are my 2.5kg clamps – he said it was 115#! Looked over and saw that Yzanne added the clamps so ok… I let him add the clamps to 115# cos maybe I really saw wrongly. So did the rest of the wod at 115# hahaha.

But after the wod, I went to the board to check again…. and it was 105# leh hahaha. It was just slightly illegible handwriting :P Oh well, better to do heavier than lighter eh? ^^”

CF log 05/08/17 (Sat)

Warm-up

4:00 AMRAP –
3 inch-worm
10 mountain climbers

WOD

2 rounds:

10:00 alternate EMOM –
3 power snatch [(95#)]
5 burpees

10:00 alternate EMOM –
3 squat snatch
30 DUs

*For snatches, 1st round start from hang, 2nd round start from ground.

It was 20 DUs at first so did that for the first 2 sets, then I guess cos we seemed to be resting too much, coach Xin changed it to 30 DUs. The last 4 min (in 2nd round) became an AMRAP too. So it was 4:00 AMRAP of full squat snatches and DUs. I only did 2.5 rounds – 6 snatches, 90 DUs. I kept tripping on the DUs in that 4min! :P