CF log 04/08/17 (Fri) + happy friday!

Strength/skill

5 x 5 front squats [55.8kg, 60.8kg, 3x 64.9kg]

Power snatch –
3 x 2 [37.7kg, 42.7kg, 46.8kg]
3 x 1 [51.8kg]

4 x 3 snatch high pull from ground [3x 55.8kg, 60.8kg]

WOD

3 rounds –
10 front squats (clean from ground) [(135#)]
20 C2B
50 DUs

The front squats were DAMN BAD. First round was manageable… struggling a bit already. Second round was really a push and I totally felt like I was pushing myself damn hard to complete 10 reps at a go. And the 3rd round I just gave up and did 5-5 hahaha. Front squats killed me T_T If not I’d think the rest is quite manageable…? Thankfully only 3 rounds.


Anyway, feeling very happy this Friday haha! Cos I’ve completed the minutes for my weekly big meeting yesterday, hence freeing up my Friday :D The meeting’s usually on Fridays and it’ll be a mad rush to get the minutes out on the day itself.

Plus!!! Finally had the one to one session with my boss to talk about my current work. I’m quite happy that I managed to air all my grievances LOL. The whole “feedback” session was really just me complaining in a nicer manner :P He sorta explained why some things are the way they are too… but I just took them all with a pinch of salt cos I still feel like he’s not 100% trustworthy lol.

 

CF log 02/08/17 (Wed)

Not sure why it’s cleans day again, but not complaining! :P

Strength/skill

5 x 4 push press [35kg to 49.1kg]
5 x 4 push jerk [49.1kg to 58.1kg]

5 x 3 power clean [44.1kg to 58.1kg]
4 x 3 clean high pull from ground [58.1kg]

WOD

10 rounds –
4 C2B
8 DB snatches (4L,4R) [(22.5kg)]
10 wall balls

I liked the fact that we didn’t have to do alternating hand for the DB snatches. I can do it faster with multiple reps on the same hand because, momentum hahaha. I needa figure out how to string my C2Bs :/ Always losing the momentum once I come down. C2Bs actually felt ok today cos I could get my chest to touch the bar with less effort than usual! :)

Finished slightly after 8am today but quite happy managed to finish all 10 rounds!

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 28/07/17 (Fri)

Strength/skill

5 x 3
Push press [37.7kg to 51.8kg]
Push jerks [46.8kg to 60.8kg]
Power clean [46.8kg to 55.8kg]
Clean high pull from ground [3x 55.8kg, 2x 60.8kg]

Since the rep scheme is the same for all the movements today, just lumped them altogether in the recording haha.

WOD

10 to 1 power cleans [(105#)]
30 DUs after each round

Thought I did not bad cos managed to string DUs yay! Anny still trying to let her collarbone wound heal so she did power snatches at 95# and finished slightly earlier than me! I thought it was quite fast since snatches should be harder than cleans, but yet we finished almost together :O

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 17/07/17 (Mon)

Warm-up

10-1 HSPU
Shuttle run after each set

My shoulders ached so much doing the HSPUs D:

Strength/skill

5 x 4 front squat [60.4kg to 74.4kg]

7 sets – 3 power clean + 1 jerk [42.7kg to 60.8kg]
4 x 3 clean high pull from ground [55.8kg, 3x 60.8kg]

The 60.8kg C&J was v ugly lol >< My last clean and the jerk was so unstable.

WOD

8:00 AMRAP –
3 thrusters [(65#)]
3 TTB
6 thrusters
6 TTB
9 thrusters
9 TTB
….. (increase 3 reps each round)

Managed to complete up to 15 thrusters, 15 TTB just in time! I think that’s not bad… hahaha.

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 14/05/17 (Sun)

Partner wod!

Shared reps –
20 thrusters [(105#)]
30 (clean grip) high pulls from ground
40 push jerks
60 hang power clean
80 front squats
100 deadlifts
*EMOM both do 3 burpees

Finished just before the 30min mark. But we did extra 5 high pulls cos thought it was 40 >< Either way, I think we’d still end after 29min… so we would still have done the same number of burpees haha.

I realised that mayyybe we should have added 2.5kg clamps on each side cos the rx in kg that was written on the board was 50kg lol. Our bar was only 45kg exactly cos we used the 15kg instead of 35# plates :P

Anyway, stayed back till 11am after wod today to celebrate Whitney’s birthday with yummy cakes!! :D There was a small choc paleo one and a Lady M matcha cake :) Yumz.