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

CF log 04/08/17 (Fri) + happy friday!

Strength/skill

5 x 5 front squats [55.8kg, 60.8kg, 3x 64.9kg]

Power snatch –
3 x 2 [37.7kg, 42.7kg, 46.8kg]
3 x 1 [51.8kg]

4 x 3 snatch high pull from ground [3x 55.8kg, 60.8kg]

WOD

3 rounds –
10 front squats (clean from ground) [(135#)]
20 C2B
50 DUs

The front squats were DAMN BAD. First round was manageable… struggling a bit already. Second round was really a push and I totally felt like I was pushing myself damn hard to complete 10 reps at a go. And the 3rd round I just gave up and did 5-5 hahaha. Front squats killed me T_T If not I’d think the rest is quite manageable…? Thankfully only 3 rounds.


Anyway, feeling very happy this Friday haha! Cos I’ve completed the minutes for my weekly big meeting yesterday, hence freeing up my Friday :D The meeting’s usually on Fridays and it’ll be a mad rush to get the minutes out on the day itself.

Plus!!! Finally had the one to one session with my boss to talk about my current work. I’m quite happy that I managed to air all my grievances LOL. The whole “feedback” session was really just me complaining in a nicer manner :P He sorta explained why some things are the way they are too… but I just took them all with a pinch of salt cos I still feel like he’s not 100% trustworthy lol.

 

CF log 28/07/17 (Fri)

Strength/skill

5 x 3
Push press [37.7kg to 51.8kg]
Push jerks [46.8kg to 60.8kg]
Power clean [46.8kg to 55.8kg]
Clean high pull from ground [3x 55.8kg, 2x 60.8kg]

Since the rep scheme is the same for all the movements today, just lumped them altogether in the recording haha.

WOD

10 to 1 power cleans [(105#)]
30 DUs after each round

Thought I did not bad cos managed to string DUs yay! Anny still trying to let her collarbone wound heal so she did power snatches at 95# and finished slightly earlier than me! I thought it was quite fast since snatches should be harder than cleans, but yet we finished almost together :O

CF log 22/07/17 (Sat)

Partner wod day!

Warm-up

4:00 AMRAP –
7 push ups
10 mountain climbers (jumping switch leg)

Think I did between 4-5 rounds. My triceps were burning from yesterday’s ring dips so these push ups felt so hard!!! And idk why but my hamstrings are really tight… maybe it’s since the back extensions 2 days ago?!

WOD

Shared reps with partner –
200 DUs
100 hang power snatch [(95#)]
80 OHS
60 TTB
40 HSPU
20 OH lunge (10R,10L)

It took quite long for snatches, but otherwise I think it’s quite an ok wod!

CF log 11/07/17 (Tue)

Went for 6.30pm class today cos it was raining sooo heavily when I woke up. Not sure if it actually got lighter/stopped by 6.20am (the time I usually leave the house) cos I went back to sleep :P

Idk why but my lower back was achy today. Felt it as I was doing the front squats! And there were sooo many squats today T_T

Strength/skill

5 x 4 front squats [51.3kg, 60.4kg, 3x 65.4kg]

6 sets – 3 squat clean + 1 jerk [42.7kg, 46.8kg, 2x 51.8kg, 2x 55.8kg]
4 x 3 clean high pull [55.8kg, 3x 60.8kg]

Yeppp my clean high pulls are lousyyy. Idk how I can clean so heavy relative to my high pulls lol. Must be not using the right technique ^^”

WOD

5 rounds –
5 squat cleans (95#) [coach made us do 105#]
10-cal bike
30 DUs

The reps for DUs are actually manageable. I think that’s like the most I can string comfortably hahahah. So the wod was actually ok despite the DUs! :D

CF log 09/07/17 (Sun)

With a partner, 50 rounds –
3 thrusters [(105#)]
5 pull ups
10 DUs
*alternate with partner every round

Quite funny cos the wod kept changing as we went along :P It was just impossible to finish the original one which was 80 rounds, with 20 DUs! It dropped to 10 DUs, then 60 rounds, and finally 50 rounds (i.e. 25 rounds per person) hahaha. Anny and I only finished just in time >< I think the thrusters were the hardest cos unlike yesterday, weight today was pretty heavy! And yknow this wod combines all my weaker movements D:

CF log 04/07/17 (Tue)

Strength/skill

5:00 EMOM 20-sec GHD parallel hold (lol idk what to call that hold)
5:00 EMOM 5 HSPUs

WOD

3 rounds –
60 DUs
30 alt pistols
30-cal row

I saw the wod and was like… this is Anny’s kinda wod LOL. And yepp she finished damn fast! I took quite long :P DUs are pretty annoying these days when I don’t use my own rope >< Should start packing my rope into my work bag for DU days haha.

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