CF log 11/10/17 (Wed)

Warm-up

5 rounds –
5 reps wall walk up and down 10kg plate(???)

Hahahaha. No idea what to call this warm-up… Basically there will be a bumper plate (lower one for girls) laid flat just in front of the wall, then had to go up to a wall walk position such that the plate ends up being somewhere under your head (sorta). Then, as though doing a HS walk, walk up and down the plate – moving one hand at a time. Right up, left up, right down, left down = 1 rep. (Not sure if I’ll understand this explanation when I look back on this log LOL).

Shoulders were really quite fried by that. It wasn’t easy T_T Plus my lats were dying from yesterday’s workout already.

But we still had to do our usual –

10-1 HSPUs
Shuttle run after each set

WOD

3 rounds –
10 deadlift (225#) [2x 92.6kg/205#, 1x 97.6kg/215#]
25 GHD
15-cal bike

Spent so long on the deadlifts >< RX too heavy for me cos that’s actually my 1 RM??? But still wanted to go as close as possible…. and decided to add weight on the last round just to try! Glad I did it though was dying D: My form was prolly getting bad haha.

After wod –

75 back extensions with 6kg ball

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CF log 27/09/17 (Wed)

Strength/skill

10-1 HSPU
Shuttle run after each set

21-18-15-12-9
GHD
Back/hip extension

WOD

5 rounds –
Shuttle run
30 DUs
9 hang squat clean [(105#)]

Cleans felt so heavy >< Not sure how long we took but ended early! 15min to spare after finishing all the exercises for the day. I was damn lag at the start of class cos supposedly was asked to do GHD stuff first but I didn’t know so stood at the medicine balls for some time thinking whether I should do GHD stuff or HSPUs first LOL. Then got suan-ed by coach T_T Quite shag and very sweaty today hahaha – ran so much ><

CF log 20/09/17 (Wed)

Strength/skill

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

WOD

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)

Warm-up

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

Teamed with Belle and Gladys!

WOD

With a partner –
2001m row
-then-
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 04/09/17 (Mon)

Back is aching from yesterday’s wod T_T But still decided to go this morning since I was awake anyway. The warmness woke me up :( But on the bright side, done my workout for the day so I can head home immediately after work! :D

I’m already looking forward to the end of the work day lol.

Strength/skill

7 x 1 front squat [55.8kg to 78.5kg] – failed 83.5kg

Power C&J –
2 x 3 [46.8kg]
3 x 2 [51.8kg to 60.8kg]

5 x 5 clean high pull from ground [55.8kg]

WOD

3 rope climb
20 deadlift [(175#)]
40 GHD
2 rope climb
15 deadlift
30 GHD
1 rope climb
10 deadlift
20 GHD

Thankfully deadlift weight remained the same lol. Didn’t bring knee sleeves to guard my shin from rope burn today, so Coach loaned one haha :P First 40 GHDs were the worst cos my abs are still aching from the 100 we did 2 days ago >< But overall wod was manageable I guess!

CF log 01/09/17 (Fri)

HARI RAYA HAJI :D

Partner wod!!

Shared reps with a partner –
300 DUs
200 GHDs
150 push jerks [(105#)]
100 hang power clean
50 ring dips

Got Anny to do 30 DUs for me.. everything else we shared equally. Took about 45min to finish I think haha.

Went for brunch/lunch at Ronin after wod! By the time we finished showering, reached there, and got a seat, it was almost 12nn lol. SO SATISFYING. Been ages since we’ve ate there. And they got a new orange mocha drink which we tried! :) Not bad, since I actually like the orange + choc combi haha.

Photo 1-9-17, 12 10 03.jpg

CF log 20/08/17 (Sun)

Morning after the ekiden run! The run was actually quite fun. I ran my fastest ever 5km! I think about 28-29min for 5.3km :D I did feel like dying after that though hahaha.

Partner wod today! Unlike yesterday, we though the wod was meant for one person, but it was actually shared reps! :D 3 benchmark girls workouts initially but we ended a bit too early so coach added in another one haha.

All shared reps with a partner –

Heavy double “Grace”
60 C&J [(105#)]

Heavy “Fran”
21-15-9
Thrusters [(105#)]
Pull-ups

Heavy “Elizabeth”
21-15-9
Squat cleans [(105#)]
Ring dips

*added*
21-15-9
Deadlifts [155#]
GHD

Partnered Whitney and I think we took about 40min (or less?) to finish all the 4 ‘mini workouts’! I think could have finished faster if I was faster cos Whitney is damn fast?! HAHA. For the last workout, I did 155# deadlifts all the way till the last 3 reps I added 10kg… but Whitney already started out with the weight I ended with, and she was increasing weights each round till it ended up as 155#+30kg (lazy to calculate) haha!

CF log 19/08/17 (Sat)

Wod was pretty crazy today. Really would feel like puking going through it :P Thought there might be a chance it was gonna be partner style… but NO D:

30 pull-ups
30 ring dips
30 GHD
30 alternating pistols
30-cal row
30 power snatch [(85#)]
30 OHS
*EMOM 3 burpees

Burpees were quite the killer after a while. My last few rounds, I took 30sec just for 3 burpees lol. Finished before the 30min mark, but I slacked a bit for the ring dips. Used a band for the last few reps… and there were actually quite a few reps before that where I didn’t lock out my elbows but still counted the reps :P Even so I was stuck at ring dips for at least 5-6min?!!

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