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!

CF log 30/05/17 (Tue)

Went for evening class today cos it was raining super heavily this morning and I wasn’t very keen on using an umbrella in that storm – cos it wouldn’t have helped anyway. And since I was free tonight, why not just go for the evening class! So I did :P Still got my wod in so, happy! Back to morning classes tmr!

Coach asked why I didn’t go in the morning, and I said rain. She just rolled her eyes at me LOL.

So I usually don’t write about warm-ups but thought it is worth a mention today cos I was able to do ~25 DUs on average for the DU-air squat tabata haha! In the mornings, I usually do less than 20 I think LOL oops. Somehow DUs felt so smooth. Actually, I felt pretty energised/pumped up in the evening class compared to mornings haha!

Strength/skill

10:00 alternate EMOM –
5 HSPU
12-cal row

WOD

1200m run
ME C&J [(95#)] – did 19
800m run
ME snatch [(85#)] – did 15
400m run
ME thrusters [(65#)] – did 28

All of us shared bars I guess cos it was quite crowded. I shared a bar with Belle so we did singles for C&J and snatches, and sets of 5 for thrusters. I think we could have done more if we each had our own bar! I was surprisingly not super shag after the wod… like I thought I would be more tired… Well, guess it’s the “evening class effect”~~ more energy and pumped up haha!

CF log 23/05/17 (Tue)

Strength/skill

3 x 3 power snatch [2x 42.7kg, 46.8kg]
3 x 3 snatch high pull from ground [51.8kg, 2x 55.8kg]
3 x 3 OHS [37.7kg, 46.8kg, 55.8kg]

WOD

“Grace” (30 C&J) [(95#)]
15:00 EMOM (one movement per min) –
2 ring MU [3 jumping ring MU!]
4 strict HSPU
8 KB swings [24kg]

Finished “Grace” in 3:31! :D The last recorded timing I have is 4:36… so 1 min improvement yay! It was singles all the way~

First time doing jumping ring MUs in a wod :D Quite fun hehe. Was sposed to be 4 reps if you do jumping, but coach told me to do 2 haha. I managed 3 per round (except 1) though! :)

Strict HSPUs were quite bad cos I still can’t go low enough T_T Still don’t have the strength to do strict HSPUs :P

CF log 15/05/17 (Mon)

New week. Back to the 5-day work week life.

Those who didn’t go for class yesterday did the partner wod, while the rest (like me) did another wod.

Strength/skill

Front squats –
3 x 4 [2x 60.4kg, 65.4kg]
3 x 1 [69.4kg, 2x 78.5kg]

Squat snatch –
3 x 4 [2x 37.7kg, 42.7kg]
3 x 3 [42.7kg, 46.8kg, 51.8kg]

Was quite happy that I managed to do 3 reps of the 51.8kg one! A bit unstable at the last rep, but still made it :D

WOD

5 rounds –
6 HSPU
8 DB snatch (25kg) [22.5kg]
10 ring dips
12 C2B

I think I only did 4 rounds + 6 HSPU (cos combined all the HSPUs of 4th and 5th round). But idk everyone else seemed to be already done with 5? So not sure if I counted wrongly (i.e. should have alr been at last round but I thought I was at 4th), or I was just damn slow?? :/ Even my ring dips were not that slow today. But anyway it was alr 8am when I finished what I thought was my 4th round. So I just stopped anyway lol.

CF log 10/05/17 (Wed)

Vesak Day public hol!!! :D

It was such a torturous wod. Timer was 38:07 by the time I was done :O

55 HSPUs
55-cal row
55 pull-ups
55 thrusters [(105#)]

And before this it was 10-1 burpees as warm-up (i.e. 55 burpees) ><

This was the order I did the movements. Not sure if I would put thrusters last if I did it again… cos they were a real killer. I prolly took half my total time doing the thrusters alone! D: Could only manage like 3-5 reps each time… haha.

Went for a nice brunch with Anny at Brawn and Brains after wod! Very happy!! The food was good and I would totally go back again hehe ^^

CF log 26/04/17 (Wed)

Strength/skill

20:00 alternate EMOM –
10 kipping HSPUs
10-cal row

Did 10-10 for every. single. round. I am happy!

WOD

3 rounds –
25 med ball GHD [(6kg)]
15 deadlifts [(185#)]

Idk why the rx weights are getting so heavy T_T That is a heavy deadlift to me! Took about 20min to finish this. Shared a bar with Whitney.

CF log 19/04/17 (Wed)

Warm-up

10:00 alternate EMOM –
10-cal row
10 HSPU

I’m quite upset that I screwed up my last set of HSPUs and only managed to do 9 D:

Strength/skill

Squat clean+jerk –
10-8-6-4-2
[37.7kg, 42.7kg, 45.2kg, 46.8kg, 51.8kg]

Managed to keep to unbroken sets! :D

WOD

30 power snatch [(65#)]
30 OHS
20 power snatch [(85#)]
20 OHS
10 power snatch [(95#)]
10 OHS

Strung at least 5 snatches at a time, and aimed for 7-10 OHS. Ripped my thumb doing the snatches cos #hookgrip >< I was quite surprised seeing the amount it bled lol. Most blood I’ve seen from a rip :P Thankfully I only had one more snatch and 10 OHS left after I noticed my rip! Just taped it up and tahan!

CF log 12/04/17 (Wed)

Strength/skill

5 x 3 push jerk [37.7kg to 2x 56.8kg]
5 x 2 BTN push jerk [46.8kg to 56.8kg] – missed one rep at the 4th set tho!

WOD

3 rounds –
10 HSPU
10 deadlift [(175#)]
10 TTB
10 thrusters [(95#)]
10 burpees
10 KB swings [(24kg)]
10 pull-ups

Didn’t list the movements in order cos I really can’t remember haha. I prolly took about 25-30min to finish everything? And I feel so tired by the workout even till now, at night! I ate so much today too!! Usually, I’d be really full after a main at Qiji, but today, I was able to finish the main AND a popiah by myself LOL. The last time I did this I felt like my stomach was gonna explode, but it felt ok today??? Just really full, but not exploding tummy kinda full hahaha.