CF log 16/08/17 (Wed)

Evening class today! Cos ok, I admit, I was lazy to go in the morning lol. I reached home past 10pm last night.. and after a big dinner I just wanted to sleep in #piglife hahaha.

Strength/skill

8:00 EMOM – 3 power clean + 3 front squat + 3 push jerk [37.7kg, 5x 42.7kg, 2x 46.8kg]

Quite shag lol.

WOD

15-12-9
Wall balls [6kg]
GHD
Cal bike

15-12-9
Wall balls [6kg]
TTB
Cal bike

15-12-9
Wall balls [6kg]
GHD
Cal bike

I think I finished quite fast? :P Prolly about half an hour. Didn’t really check my timing but I had 10min to spare before class ended haha. The movements in this wod were quite ok for me except cal bike! The bike was the worst cos it can get quite tiring and my legs seem to fatigue quite fast? :P

CF log 11/08/17 (Fri)

Warm-up

60 HSPUs + plank hold

While one partner does the HSPUs, the other plank hold. Can keep swapping till each partner hits 50 reps. Yep, did an extra 10 cos it was initially 75 HSPUs but by the time she reduced the number to 50, I already did 60 ^^”

Shoulders were so fried after this and the EMOM snatches (below) felt heavy lol.

Strength/skill

7 x 5 front squats [4x 60.4kg, 3x 65.4kg]
10:00 EMOM 1 power snatch + 1 squat snatch [37.7kg to 51.8kg]

WOD

15-12-9
Hang power snatch [(65#)]
TTB

Run 4 rounds (~800m)

15-12-9
Hang power snatch [(65#)]
TTB

Lots of running recently lol. Guess cos coach is prepping us for the Mizuno run! Quite exciting cos it’s an ekiden and I’ve never ran in one hehe ^^

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 01/08/17 (Tue)

IT’S AUGUST. Where has all the time gone…

July was a really good month compared to June though :D

Starting the month with some cleans! Fav movement hehe.

Strength/skill

3 sets – 2 squat clean + 1 jerk [46.8kg, 51.8kg, 55.8kg]
3 sets – 1 squat clean + 1 jerk [60.8kg]

5 x 5 front squat [2x 60.4kg, 3x 65.4kg]

Somehow felt damn long since I last did front squats so the weight was kind of a struggle hahaha.

WOD

“Diane”
21-15-9
Deadlift [(155#)]
HSPU

Gave Anny bday present of Whittakers chocs today! :D

CF log 24/07/17 (Mon)

Back to the wod then chiong to work routine D: Ugh work.

Those who didn’t go for class yesterday did that partner wod, while others who went (like myself) did something else:

Strength/skill

7:00 EMOM 3 power clean + 3 front squat + 3 push jerk [3x 37.7kg, 4x 42.7kg]

WOD

10 to 1 squat cleans [(105#)]
1 rope climb after each round

Borrowed one side of Whitney’s long socks for the climbs. Socks just don’t cut it, but it’s better than nothing. Still can feel the burn (and pain) through the sock, but at least no visible rope burns. I think most of us finished quite fast. Definitely a less shag and much shorter wod than yesterday! Had about at least 10min to spare after I was done :)

CF log 23/07/17 (Sun)

In pairs,
100 jerks [(105#)] – other partner plank hold
100 front squats – other partner GHD hold
100 KB swings [(24kg)] – other partner deadlift hold
100 power cleans – other partner ring hold

Partnered Anny as usual hehe. Think we took about 45min to complete and we were one of the last D: But it’s ok, it was fun! :D

Played with Keith’s golden retriever (Rusty) after wod! And kept taking pics hahaha. Super big and cuteeee ^^ Very playful too; reminded me of my own dog :P

CF log 17/07/17 (Mon)

Warm-up

10-1 HSPU
Shuttle run after each set

My shoulders ached so much doing the HSPUs D:

Strength/skill

5 x 4 front squat [60.4kg to 74.4kg]

7 sets – 3 power clean + 1 jerk [42.7kg to 60.8kg]
4 x 3 clean high pull from ground [55.8kg, 3x 60.8kg]

The 60.8kg C&J was v ugly lol >< My last clean and the jerk was so unstable.

WOD

8:00 AMRAP –
3 thrusters [(65#)]
3 TTB
6 thrusters
6 TTB
9 thrusters
9 TTB
….. (increase 3 reps each round)

Managed to complete up to 15 thrusters, 15 TTB just in time! I think that’s not bad… hahaha.

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 05/07/17 (Wed)

The right side of my lower neck area hurt today >< Somehow strained it during wod yesterday… so I actually can’t really bend my head down or tilt it to the left. It hurt when I was racking for front squat too lol. So kinda went lighter on the strength/skill today.

Strength/skill

5 x 6 front squats [60.4kg]

6 x 3 squat snatch [2x 37.7kg, 4x 42.7kg]
4 x 3 snatch high pull [51.3kg]

WOD

3 rounds –
21 wall balls [(6kg)]
18 GHD
15 box jumps
12 DB snatches (6L,6R) [(22.5kg)]

Wod was pretty ok but I thought could be better if that neck part didn’t hurt hahah :P