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 31/07/17 (Mon)

Happy birthday partner!!! :D :D :D (who chaokeng-ed on her birthday when the whole #chaokeng crew was around hahah)

Strength/skill

5 x 5 back squats [55kg to 78.1kg]

5 x 2 squat snatch [35kg to 49.1kg, 53.1kg] – missed last rep of 53.1kg
4 x 3 snatch high pull from ground [2x 53.kg, 2x 58.1kg]

WOD

50 pistols [25L,25R]
10 hang power cleans [(135#)]
14 pull-ups + 14 ring dips (rx: 7 MUs)
50 GHD

Very heavy cleans today!! >< But quite happy I managed to string 2s and 3s :D Finished too fast, then coach saw Calvin doing a second round of cleans and made me and another guy who finished do it too :P Still finished before 8am haha!

CF log 25/07/17 (Tue)

Yayyy birthday!!! I wanna tell myself that I don’t make birthdays such a big deal, but in actual fact, I do. I just think remembering someone’s birthday kinda reflects the extent to which you care about someone. Cos… it seems like something so small, but if someone actually bothered to take note and remember.. then wish you on that day, it just feels nice and makes you feel important haha. So I must admit that I will get a bit disappointed if people whom I thought cared didn’t wish me… But I’m happy to say that this year, the people that mattered remembered so yay :) <3

I kept it low-key at wod today though. Didn’t say anything about it HAHA.

Strength/skill

5 x 5 back squats [60.4kg to 78.5kg]

7 x 2 squat snatch [37.7kg to 51.8kg]
4 x 3 snatch high pull from ground [2x 55.8kg, 2x 60.8kg]

WOD

2 rounds –
30 GHD
15 power snatch [(65#)]
5 MUs [banded]
15 power snatch [(65#)]
5 MUs [banded]
30 back extension

Sposed to be 3 rounds, but with 25-30min it was not really possible haha. So reduced to 2! But still really tiring. It was actually more tiring than I thought it would be :P

 

CF log 19/07/17 (Wed)

Really vv happy that I managed to go for wod today hehe ^^ And the 530 class at that! :D It was super empty. Only 4 of us including myself. Shawn was there too but he was doing other stuff at the other side of box cos he injured his back.

Strength/skill

0:00-5:00 EMOM 3 squat snatch [2x 37.7kg, 3x 42.7kg]
5:00-10:00 EMOM 5 squat clean & jerk [42.7kg]

I thought the snatches were ok hence the weight increase. I thought it would be manageable for the C&J…. but I was quite wrong LOL. Cos it’s squat, it took up a lot of time (and energy). I strung the first 5 C&Js, but the next few rounds were impossible haha. Ended up stringing mostly 2 or singles :P Well, at least still completed all 5 reps within each min!

WOD

7 rounds “Chief”
50 GHD
6 rounds “Chief”
50 GHD
5 rounds “Chief”
100 back extensions
*Chief = 3 power clean [(105#)], 6 push ups, 9 air squats

I’m guessing I took between 40-45min. Cos there was so little people, we each had our own GHD HAHA. I can’t really tell what was the hardest part for me this workout cos I think every element just contributed to it being quite tiring! Even the air squats… I was doing them very slowly; just felt I couldn’t go any faster and it was such a chore squatting so many times hahahah.

During the last 5 rounds of “Chief” I felt a bit faint and like puking actually. So I think I slowed down even more haha. It was a fun wod though! :D

CF log 14/07/17 (Fri)

Strength/skill

5 x 5 push press [37.7kg, 42.7kg, 3x 46.8kg]
5 x 3 push jerk [46.8kg, 51.8kg, 3x 55.8kg]

5 x 3 power snatch [37.7kg, 42.7kg, 3x 46.8kg]
4 x 3 snatch high pull [51.8kg, 2x 55.8kg, 60.8kg]

WOD

5 rounds –
15 GHD
12 HSPU
9 deadlift [(185#)]

WOD was quite fun except for the deadlifts lol. Split it up 5-4 till the last round when I just decided to string all hahaha :P

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

CF log 01/07/17 (Sat)

YAY NEW MONTH NEW BEGINNINGS. Praying for a better month ahead….

Resting for 2 days made working out today more tiring??? LOL. Like the inertia to get started was so high!

Warm-up

5:00 AMRAP “Cindy”

Did it quite slowly and only did 3 rounds + 10 push up + 15 air squats haha.

Strength/skill

7:00 EMOM 3 snatch balance (from ground) [2x 37.7kg, 5x 42.7kg]

Having to snatch it up from the ground made it all the more tiring ><

WOD

With a partner –
100 GHD
80 box jumps
60 power snatch [(85#)]
40 MUs / 80 pull-ups + 80 ring dips – did the latter

First 3 movements were done quite fast.. until the pull-ups and ring dips lol. Think Anny and I took about half an hour for everything though the front part was done in less than 15 :P

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

CF log 18/06/17 (Sun)

Yayy fun wod today! And not too tiring :D

Partner WOD

100 GHD + lock-out hold [(85#)]
100 burpees + deadlift hold [(155#)]
100 wall balls + front rack hold [(105#)]
100 KB swings + back squat hold [(105#)]

So basically while one person is working on the 100 reps thing, the other person does the hold, then swap till 100 reps are completed. 100 reps are shared! I think everyone finished with at least 15min to spare lol.