CF log 11/12/17 (Mon)

Butt is surprisingly soooo sore from yesterday’s wod! Surprising cos I do front/back squats heavier than those 125# cleans but never felt my butt ache so bad before… but today… :P Feels good though; like I worked out well HAHA.


7:00 EMOM 1 squat snatch [37.5kg to 53.1kg]

6 x 2 paused (1-sec at knee) squat snatch [40kg to 44.1kg]
5 x 2 snatch grip deadlift [66.8kg]

6 x 5 front squat [3x 57.7kg, 3x 62.7kg]


12:00 alternate EMOM –
ME wall walk (rx: HS walk)
3 single arm DB OHS (change hands each min) [17.5kg]

Should have went heavier for the DB OHS! Tried the 20kg one on the last round and realised it was actually quite doable… :P

Butt got more achy throughout the day~ Thighs starting to ache too. Hopefully not too many squat movements tmr!!!


CF log 08/12/17 (Fri)

Backlogging this wod. Used quite a bit of weights so I actually forgot some of them… but shd be around there~ haha.


Every 1:30 for 5 sets –
1 power clean + 1 hang squat clean + 1 squat clean
[44.1kg to 57.7kg]

5:00 EMOM 1 squat clean [60.2kg to 65.2kg]

4 x 6 push press [46.6kg, 3x 44.1kg]

Dropped weight cos didn’t think can sustain 46kg for another 3 sets :P


3 rounds –
20 hang power clean [(85#)]
20 front squats
20 push press

Lats and shoulders were fried today. But I actually quite liked this wod; it was fun doing it though push presses got harder and harder haha! Anny and I shared a bar and I think we took about 20min (25 max la, i honestly can’t rmb lol)? And for the first time in a long time I got a bit of abrasion on my collar bones cos of the high reps for cleans.

CF log 05/12/17 (Tue)

Back at wod after a day of rest post #scsm2017 with the fam haha. All of us ran 21km! :D My mum wants it as an annual fam run lol.

My left calf still feels “knotted” – more like a cramp than an ache. But… cramps don’t last so long right :/

Still went for wod anyway!


7:00 EMOM 1 squat snatch [35kg to 49.1kg, 53.1kg missed]

6 x 2 paused (1-sec at knee) squat snatch [35kg to 2x 44.1kg]
5 x 2 snatch grip deadlift [2x 66.8kg. 3x 71.8kg]

6:00 EMOM 5 front squat [3x 55.8kg, 3x 60.8kg]


2 rounds –
20 DB snatch (10L,10R) [(22.5kg)]
20 TTB
20 box jumps
15-cal bike

Took about 20min. Was debating whether to do 20kg DBs or rx lol. Cos my shoulders were quite tired from snatches already :P But since it was just 2 rounds, decided to go for it and… no regrets! :D

CF log 24/11/17 (Fri)

YAY ANOTHER WEEK HAS PASSED. One step closer to December, one step closer to my favourite time of the year :)


9:00 EMOM –
3:00 3 clean + 3 jerk [40kg]
3:00 2 clean + 2 jerk [49.1kg]
3:00 1 clean + 1 jerk [58.1kg]

Power cleans and push jerks.

5 sets –
1 paused (3-sec at bottom) front squat + 1 front squat [46.8kg to 69.8kg]


15 C&J [(115#)]
Run 2 rounds (~400m)
12 C&J
Run 2 rounds
9 C&J
Run 2 rounds

Singles all the way~ finished in 18-19min. 10# makes a diff; it felt quite heavy (compared to 105#)!

CF log 21/11/17 (Tue)


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 :(


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 17/11/17 (Fri)

IT’S FINALLY FRIDAY. A true FriYay cos this week has felt so damn long.


21 push jerks [(105#)]
21 front squat
21 hang power clean

15 push jerks (125#) [105#]
15 front squat
15 hang power clean

9 push jerks (135#) [115#]
9 front squat
9 hang power clean

6 push jerks (150#) [125#]
6 front squat
6 hang power clean

Wrists already felt like dying after the first set lol. The jerks were truly my limiting factor :P Took pretty long for this part of today’s session! About half an hour?


12:00 AMRAP –
Burpee box jumps
Cal row

Started with the cal row and finished the row at the round of 18 (with 10secs to spare, but waiting for box lol). Completed the 18 burpee box jumps after time cap to finish up my round of 18.

CF log 06/11/17 (Mon)

Went for my first ever 10.30am class today cos was on leave! Wod-ed with David and Clark who also didn’t have to work hahaha. Then we went to Nex to meet up with Jon for lunch (cos he was coincidentally gonna be around Serangoon today too)!


10-1 HSPUs
Shuttle run after each set


7:00 EMOM 3 hang squat clean + 1 jerk [35kg to 53.1kg]

Front squats –
5:00 EMOM 2 reps [60kg to 69.1kg]
3:00 EMOM 1 rep [73.1kg to 78.1kg]


3 rounds –
10 pull-ups + 10 ring dips (rx: 10 ring MUs)
10 hang power snatch [(95#)]
10-cal row

CF log 03/11/17 (Fri)


9 power cleans [(105#)]
9 front squats
9 push jerks

7 power cleans [(115#)]
7 front squats
7 push jerks

5 power cleans [(125#)]
5 front squats
5 push jerks

It was quite shag T_T


Thrusters [(105#)]
1 lap prowler drag after each round [three 45# plates on prowler]

New movement of prowler drag today! Quite fun actually hahah :P Was a bit reluctant to wod this morning, but glad I went hehe.

CF log 30/10/17 (Mon)

Evening class today cos idk why I was so tired this morning…


6 x 2 front squats [55.8kg to 78.5kg]


Run 2 rounds
2 rounds –
10 C&J (95#) [105#]
10 pull-ups + 10 ring dips (rx: 10 bar MUs)

Run 2 rounds
2 rounds –
10 thrusters (95#) [105#]
10 burpee box jumps

400m row (cos it started raining so no more outdoor running)
2 rounds –
10 power snatches (95#) [105#]
10 pull-ups + 10 ring dips (rx: 10 ring MUs)

Took like 35-40min to complete. It was super tiring with 105# T_T Coach told me to use it cos “everyone” (in the 5.30pm class) used 105#… but when I saw, actually everyone just referred to Belle and Whitney LOL. And tbh, they are both stronger than me! But 105# it was anyway~

Shawn was coaching the session so he watched me in my movements too. Esp ring dips and snatches lol. He helped in a bit in ring dip technique but I still can’t really get it :/ and for snatches he kept counting the time for me so I would go every 10-secs or smth omg. I was rly dying alr T_T

CF log 23/10/17 (Mon)

Slept at 2am, still woke up for 7am class lol. Couldn’t sleep well cos it was quite warm anyway so just decided to get up.


10-1 HSPUs
Shuttle run after each set


3 x 3 front squat [60.4kg, 69.4kg, 74.4kg]


10-1 thrusters [(105#)]
“Cindy” after each set
(*Cindy = 5 pull-ups, 10 push-ups, 15 air squats)

Heavy thrusterssss. I took 35-40min… It was quite shag for me especially after 50 power snatched yesterday :/ And more pull-ups today after the 75 reps on Saturday T_T My arms and shoulders are fried. My shoulders already felt so achy when I woke up this morn, and it had to be HSPUs and thrusters this morning omg lol D: