CF log 12/12/17 (Tue)

Butt still achy but more squats today D:

Strength/skill

7:00 EMOM 1 squat clean [46.8kg to 60.8kg]
6 x 2 paused (1-sec at knee) squat clean [46.8kg]
5 x 3 clean high pull [3x 51.8kg, 3x 55.8kg]

6 x 5 back squats [60.8kg to 2x 72.4kg]

WOD

50-cal bike
150 DUs – only did 125
100 GHD
150 DUs – no time to complete :P
1500m row

After the strength/skill, we only had 15min to complete the wod… which was crazy (at least to me). Cos there were soooo many DUs!! And DUs always slow me down >< So I just did 125 DUs for the first set of 150 and moved one… It was already 8am when I was still doing GHDs… and 815am by the time I completed the other movements sans last set of DUs haha.

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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 08/11/17 (Wed)

I’m getting quite lazy to do all these logging. Maybe I’ll stop it by the end of this year hahaha (proper end yknow :P).

Strength/skill

10:00 EMOM 2 power snatch [28.6kg to 51.8kg]

10:00 EMOM –
5:00 15 GHD
5:00 7-cal bike

WOD

3 rounds –
15 power snatch [(65#)]
30 DUs
Run 1 round

Happy that work started later today so I could go home to shower! :D

CF log 04/11/17 (Sat)

Partner wod this morning~

With a partner –
100 ring dips
100 hang power snatch [(85#)]
100 DUs (each)
100 GHDs
100 back extensions with med ball [(6kg)]

Took 35-40min to finish with Anny cos as usual, we took forever on the ring dips D:

Went for dim sum lunch at swee choon to celebrate xjing’s bday after class (with Whitney, Joey, Xjing, Anny)! Damn shiok. Felt like it’s been a while since I had dim sum lol.

CF log 18/10/17 (Wed)

Deepavali! Slept in more cos 9am class :D

Today was filled with AMRAP wods with a partner. No strength/skill portion haha.

WOD 1

3 rounds –

4:00 AMRAP –
5 power cleans [(105#)]
10 GHD
– then, immediately after –
4:00 AMRAP –
5 tyre thrusters
Run 1 lap (<100m) with tyre

*For both AMRAPs, alternate with partner every round within the 4:00

After all 3 rounds, did a total of 6 sets of the clean/GHD and… probably about 9 sets of the tyre/run thing?

WOD 2

3 rounds –
4:00 AMRAP –
10-cal row
10 burpees
10 pull-ups
*Alternate with partner every 4:00. Rest when other partner is working.

For the first round of 4:00, I don’t think I even hit the pull-ups of the second set. Improved in the second round and managed 5 pull-ups! Then told myself to chiong for the last round and finally hit 2 full rounds in the last 4:00 AMRAP :D Happy! But really damn shag.

Partnered Joyce for the wods today cos my partner overslept -.-

Anyway, went for lunch with the young clique after wod! Had Sushi Express at nex~ It was supposed to be breakfast… but by the time we were all done showering and deciding on a place to eat, it was close to lunch time LOL.

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

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