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.


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.


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.

CF log 24/09/17 (Sun)

Crossfit team series events again!

“Event 3”
50 synchro wall balls [(6kg)]
30 cleans [(95#)] – shared reps
50 synchro wall balls [(6kg)]
20 cleans [(135#)] – shared reps
50 synchro wall balls [(6kg)]
10 cleans [(155#)] – shared reps

Wa, the weight increments a bit crazy lol. But Anny and I still managed it for most part!! I only managed 4 out of the 5 cleans I was supposed to do at 155# >< To be exact, we loaded two 10kg, one 10# and a 2.5kg clamp on each side, which added to ~69kg on a 15kg bar… 155# is actually 70kg LOL. But still considered rx la :P I was like doing my 1RM each time I lifted that bar ><

Anyway, we took about half an hour before moving on to the next event. We were short of 1 more clean each to complete this event. But 5 reps per person was 1 too many for us I guess :P And we needed to move on if not can’t finish the next event haha!

“Event 4”
100-cal row – shared cals
100 TTB – shared reps

Only left 15min to do this! By the time we finished rowing, left with 5min so we just did 50 TTB each OTOT hahahaha. Didn’t do it proper way of “one-do-one-rest” already :P

The team series events so far are quite fun overall! :D

CF log 20/09/17 (Wed)


3 x 3 front squat [64.9kg, 69.4kg, 74.4kg]


3 rounds –
12 deadlift [(105#)]
9 hang power clean
6 push jerks

500m row

2 rounds of exercises above, then 500m row

1 round of exercises above, then 500m row

It’s sorta a DT wod today! Didn’t feel my best lol. Felt a bit slow? :P But still a fun wod for me! :D Took less than half an hour so had about 15min to spare before end of class so had to do –

5 x 10 GHD
5 x 10 back extensions with 6kg ball

CF log 12/09/17 (Tue)


4 rounds in team of 3, rotate between –
10 GHD
Plank hold while team member completes GHD

Teamed with Belle and Gladys!


With a partner –
2001m row
3 rounds –
9 rope climbs
11 bear complex [(105#)] – p clean, fsquat, push press, bsquat, BTN push press

I thought the wod was quite fun (in commemoration of 9-11)! Except that rope climbs tired me out a lot >< Partnered Belle cos I went for evening class hurhur. I actually had a headache that day and took panadols from my colleague before wod… but still felt a bit of headache while wodding so tried to take things slower haha.

CF log 10/09/17 (Sun)

Partner wod! And my usual partner came today :)

Shared reps with partner –
100 S2OH [(105#)]
100 pull ups
100 hang squat clean
100-cal row

Did the row first, then went up to S2OH and followed sequence. The cleans took the longest…. T_T I thought we were quite fast for the rest hahaha. Not sure how long we took but I think it was about 40-45min? It actually took longer than I expected :P We were one of the last to finish!

CF log 06/09/17 (Wed)

Evening class today! Cos I just wanted to sleep in lol #lazy.


Squat snatch –
4 x 2 [35kg to 49.1kg]
2 x 1 [53.1kg, 58.1kg]

5 x 5 snatch-grip deadlift, with 3-sec pause at dip position [62.2kg]


4 rounds –
10 DB snatches (5L,5R) [(22.5kg)]
10 TTB
500m row

Whole workout today was quite short. Cos by the time I finished everything, it was only about 7.15pm (had 15min to spare before official end of class haha). I thought the wod was quite fun :P I guess it’s just cos I can do all the movements and it was quite a short and sweet one that was easy to push yourself hahaha.

CF log 05/09/17 (Tue)

Interestingly, it was a team wod today. On a weekday!

I was sooo hesitant to wake up for wod cos I was sleeping quite well haha. But glad I went in the end cos it was pretty fun :) Teamed with Whitney and Anny.

In teams of 3 –
100 power cleans [(105#)]
80 push jerks [115#]
60 fronts squats [115#]
40 clusters [115#]
*50-cal bike before each movement

All the reps and bike cals were shared. From jerks onwards, coach made us add 2.5kg more on each side of the bar to 115#. First time doing such heavy clusters! I was doing rep by rep; at most could only string 2 lol.