CF log 10/12/17 (Sun)

Weekends are for partner wods :D It used to be just Sat, but recently we increasingly get partner wods on Sundays too!

Strength/skill

4 x 15 unbroken deadlifts [(155#)]

It was quite shag. Idk how I strung 20 at this weight for AFT 2 years ago…. At my last set today, I felt like I couldn’t breathe anymore LOL.

WOD

6 rounds with a partner (shared reps) –
10 squat cleans [(125#)]
20 pull-ups
50 DUs

Well, I only liked the cleans part of this workout hahaha. But after the deadlifts, even the cleans were hard to do. It was quite mental especially at the start when my arms and back were quite fatigued from the deadlifts! But as it went on and I warmed up I think it got a bit better? And quite happy I didn’t miss any reps~

The wod started out with 4 rounds… but as coach saw some of us doing it pretty quickly, she increased it to 5…. then finally 6 lol. Sharing reps with a partner made it more manageable hehe.

Went to toast box again after wod! This time with Anny too :D I played with Joey’s nanoblocks again hahaha. Build a ship from One Piece today! A toast box auntie saw us building it and was quite interested hahaha. She mentioned that she saw us building it yesterday morning too! Then she told us to bring more and build it again tmr HAHA. Cute la! We told her we had to work hahaha :P

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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.

Strength/skill

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

WOD

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 06/12/17 (Wed)

Today’s wod was pretty diff! Quite happy I woke up for it haha. No barbells at all today~ It was kinda like 2 short wods.

Warm-up

10-1 HSPU
Run 1 lap after each set

WOD 1

3:00 AMRAP –
3-6-9
Cal bike
Burpees
(didn’t finish 1 round; did up to 5 out of 9 burpees)

3:00 rest

4:00 AMRAP –
3-6-9
Cal bike
Burpees
(1 round + up to 2 out of 6 cal bike)

3:00 rest

5:00 AMRAP –
3-6-9
Cal bike
Burpees
(1 round + up to 2/3 out of 9 cal bike)

WOD 2

5 rounds –
Sandbag run [100#]
5 sandbag throw (over shoulder)
15-cal row

The sandbag run became more like a walk. It was quite fun doing this sandbag (more like a ‘sandball’ haha) wod once I got the hang of carrying and throwing the sandbag! It was supposed to be 8 rounds, but after coach saw most of us dying and time running out, she reduced to 5 haha.

CF log 25/11/17 (Sat)

Partner wod day!!

Warmed up with 5-min AMRAP “Cindy”. I started with push ups. Did about 4.5 rounds (finished push ups and 3 squats lol).

With a partner, 3 rounds –
2 rope climbs (each) *or 1 peg board climb which very little pple can do LOL
20 squat snatch [(105#)]
30 KB swings [(24kg)]
40 back extensions with med ball

Finished before 35min! Quite happy I could snatch the 105# quite ok today though it was heavy… and I actually missed 2 reps hahaha. Anny was doing cleans at 125# cos of her shoulder ><


After class, Joey, Anny and I wanted to head to Yakun for brkf. But there were no seats and no one looked like they were gonna leave… so decided to check out toast box. AND GUESS WHAT!!! THEIR SOFT FRENCH SET IS BACK!!! (Fated to get toast box today haha).

We went quite a few times previously but they kept telling us that they were not selling it – though they put up the ad/sign for it in front of their cashier -.- So I was really happy when they had it!!! Though I didn’t eat it cos had lunch at home and the set is actually quite filling. But I was still happy for Joey and Anny who go to eat it hahahah :D

CF log 20/11/17 (Mon)

Evening class.

Strength/skill

4:00 tabata (0:20 on, 0:10 off) –
Kipping HSPU
DB snatch [(15kg)]

4:00 tabata (0:20 on, 0:10 off) –
Back squat (clean from ground) [(85#)]
DUs

5 x 3 back squats [80.4kg]

Based on my 1RM, Shawn told me to go for 75-80kg for the 5 sets :O Tbh I didn’t know I loaded 80. I thought it was about 78kg – in between his suggested weight range yknow haha. But anyway he said to rest 2 min between sets (I wod-ed first then there was quite a bit of time left for these squats). It was a bit of a struggle haha! Plus my lower back started to ache/hurt(?). And it’s cos I hyper-extend; arch my lower back too much when I do squats :(

WOD

10-8-6-4-2 power cleans [(115#)]
30-25-20-15-10 GHDs
*alternate between the 2 movements

Quite a fun wod haha.

CF log 12/11/17 (Sun)

Hero wod day~

Anny and I planned to have brkf after wod today so I was telling her last night that I hoped it would be a tough wod so brkf would be more shiok. AND, really quite xiong lollol.

“Glen” (modified)
30 C&J [(105#)]
Row 1.6km
5 rope climbs
Row 1.6km
100 burpees

It was supposed to be run 6 rounds but it was raining. And the rope climbs were reduced from 10 to 5 haha.

All of us were told to do the other stuff before run/row cos it was raining and we were seeing if the rain would stop. But it didn’t that’s why it changed to rowing. Rowing 3.2km together is rly no joke ><

I finished all the non-rowing stuff in about 22min. Quite happy lol :P Then the rowing took about 16min in total – 8min for each 1.6km. I rested in between. Tbh I thought the wod was quite fun lollol. I actually managed to string all my burpees! :D

CF log 08/10/17 (Sun)

The morning after bbq.

The wod involved prowlers… something I have not done in a reallyyyy long time cos I don’t go for tyre flip days which is when prowlers are used lol :P

Partner WOD

28 rounds of “The Chief” –
3 power cleans [(105#)]
6 push ups
9 air squats
*after 4 rounds, do one lap of prowler each [prowler loaded with 60kg]

So it was 7 laps of prowler for each person today. Partner and I have never done 60kg on the prowler ever since moving to the new box… where we push the prowler on the gravel road (more friction so harder!). But we could do it! :D Just that legs would feel like jelly after each lap HAHA.

Anyway, it started out with 40 rounds of  “The Chief” but it was not possible to finish within the duration of the class so it was reduced! When the rounds were changed, Anny and I were already at our last set of prowlers (i.e. 7th round) haha. And when we finished, we had about 10min left so decided to just squeeze in another round! So we did 32 rounds of “The Chief” and 8 laps of prowler! :D

We actually went for gymnastics class after that. It was not too bad today. Finally it’s not handstand drills day for the class haha.

CF log 03/10/17 (Tue)

Evening class todayyyy.

Woke up feeling a bit sick again. So decided to sleep in. I was actually sniffing the whole morning in office D: But it got better after lunch. After we had mini hotpot hahaha.

Strength/skill

Back squats –
2 x 7 @ 70% [66.8kg]
2 x 5 @ 80% [71.8kg, 75.8kg]
2 x 3 @ 85% [80.8kg]

9:00 EMOM squat snatch –
0:00-2:00 3 reps [35kg]
3:00-5:00 2 reps [44.1kg]
6:00-8:00 1 rep [49.1kg, 2x 53.1kg]

Was thinking of just sticking to 49.1kg cos I “zek-ed” my left butt doing back squats…… lol. But coach saw and told me “just add the 10# laaa”, then she even went to take 10# plates out from another bar when she saw that there was no more 10# plates in the stack HAHA. So ok, added 10# on each side for the last 2 sets. Manageable la haha.

WOD

3 rounds –
30 hang power clean [(85#)]
30 wall balls
30-cal bike

Wa since I knew the wod from those who went in the morning, I’ve been excited hahaha. So many cleans! And hang power movements are my fav! I used to hate them cos the range of motion was so short so it felt harder to get heavier weights up… but I have now found out how efficient they are and I LUV ITTT HAHA. Plus there are wall balls!

Not sure how long I took to finish but I guess it’s about 30min. Well, at least I finished with 5 min to spare before end of class hahaha. I could string 10 cleans each time! Until my last round where I strung 10, then had to use 3 sets to complete the remaining 20 reps lol (shag). It was a fun wod hehehe :D But I was soooo sweaty after it. One of the more sweaty wods imo.