CF log 11/08/17 (Fri)

Warm-up

60 HSPUs + plank hold

While one partner does the HSPUs, the other plank hold. Can keep swapping till each partner hits 50 reps. Yep, did an extra 10 cos it was initially 75 HSPUs but by the time she reduced the number to 50, I already did 60 ^^”

Shoulders were so fried after this and the EMOM snatches (below) felt heavy lol.

Strength/skill

7 x 5 front squats [4x 60.4kg, 3x 65.4kg]
10:00 EMOM 1 power snatch + 1 squat snatch [37.7kg to 51.8kg]

WOD

15-12-9
Hang power snatch [(65#)]
TTB

Run 4 rounds (~800m)

15-12-9
Hang power snatch [(65#)]
TTB

Lots of running recently lol. Guess cos coach is prepping us for the Mizuno run! Quite exciting cos it’s an ekiden and I’ve never ran in one hehe ^^

CF log 01/08/17 (Tue)

IT’S AUGUST. Where has all the time gone…

July was a really good month compared to June though :D

Starting the month with some cleans! Fav movement hehe.

Strength/skill

3 sets – 2 squat clean + 1 jerk [46.8kg, 51.8kg, 55.8kg]
3 sets – 1 squat clean + 1 jerk [60.8kg]

5 x 5 front squat [2x 60.4kg, 3x 65.4kg]

Somehow felt damn long since I last did front squats so the weight was kind of a struggle hahaha.

WOD

“Diane”
21-15-9
Deadlift [(155#)]
HSPU

Gave Anny bday present of Whittakers chocs today! :D

CF log 22/07/17 (Sat)

Partner wod day!

Warm-up

4:00 AMRAP –
7 push ups
10 mountain climbers (jumping switch leg)

Think I did between 4-5 rounds. My triceps were burning from yesterday’s ring dips so these push ups felt so hard!!! And idk why but my hamstrings are really tight… maybe it’s since the back extensions 2 days ago?!

WOD

Shared reps with partner –
200 DUs
100 hang power snatch [(95#)]
80 OHS
60 TTB
40 HSPU
20 OH lunge (10R,10L)

It took quite long for snatches, but otherwise I think it’s quite an ok wod!

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 04/07/17 (Tue)

Strength/skill

5:00 EMOM 20-sec GHD parallel hold (lol idk what to call that hold)
5:00 EMOM 5 HSPUs

WOD

3 rounds –
60 DUs
30 alt pistols
30-cal row

I saw the wod and was like… this is Anny’s kinda wod LOL. And yepp she finished damn fast! I took quite long :P DUs are pretty annoying these days when I don’t use my own rope >< Should start packing my rope into my work bag for DU days haha.

CF log 28/06/17 (Wed)

Warm-up

10-1 HSPUs (kipping, one mat)
Shuttle run across box after each round

This took about 10:00 for all of us to finish.

Strength/skill

(consecutively)
3:00 EMOM 4 power snatch [85#]
3:00 EMOM 6 power C&J [85#]

Managed to TnG them.. tiring, but maybe can try 95# if we ever do this again???

WOD

3 rounds –
27-cal row
21 power clean [(105#)]
15 burpee box jumps

This was really tiring! Cleans were the hardest part cos there were so many of them!! But still manageable (after sweating like crazyyy). I was doing singles all the way and I don’t think I was that slow haha. Cos tried to have minimal rest! :) Quite fun overall la. Just because cleans LOL.

CF log 17/06/17 (Sat)

8th day in a row going for cf haha. Been a while since I had such a long streak?? It is really getting quite tiring though :P Body feeling a bit fatigued.

Strength/skill

7 x 1 C&J [46.8kg to 2x 64.9kg]
4 x 2 front squat [69.4kg]

WOD

21-15-9
DB hang squat clean [(15kg)]
HSPU
Cal bike

Then… I ate the whole morning since I got home ><

CF log 16/06/16 (Fri)

Lol so can’t believe I went to cf again today though I have not rested this week yet :P But it was good cos got a nice choc caramel tart from Whitney! :D Then I had it in office after breakfast… didn’t even need to put in fridge LOL.

Oh, and David came this morn!! :D

Strength/skill

5 x 3 push jerk [37.7kg to 60.8kg]
5 x 2 BTN push jerk [46.8kg to 64.9kg]

First time going sooo heavy for BTNs!

5 x 3 power clean [46.8kg, 3x 55.8kg, 60.8kg – 2 reps]

WOD

15 power clean (105#)]
15 burpee over bar
15 HSPU
50 DUs

10 power clean [(125#)]
10 burpee over bar
10 HSPU
50 DUs

5 power clean [(135#)]
5 burpee over bar
5 HSPU
50 DUs

CF log 10/06/17 (Sat)

Back at cf cos my back recovered quite quickly! It was actually really painful on Thurs night cos I didn’t have time to rest/roll it till I got home quite late. It gradually got better as Friday passed so I was v happy!!

Partner wod today~

80 rounds (switch with partner after each round) –
2 DB snatch on same hand [(17.5kg)]
1 HSPU
3 pistols on same leg
10 DUs

The moment I saw DUs, was like ughhh. A bit disappointed that the wod shagged me out so much though! Cos it looked so manageable! Anny and I were one of the last pairs to finish D: I think it’s cos I was a bit slow actually… couldn’t string my pistols and DB snatches fast enough. At least I didn’t trip too much in DUs otherwise would be even slower!