CF log 16/10/17 (Mon)

Strength/skill

10:00 EMOM 1 front squat [up to ~79kg]
10:00 EMOM 1 clean + split jerk [up to ~60kg]

Can’t rmb the weights I used for these cos I’m actually back logging this entry….. lol. Did power cleans all the way~ cos I don’t like to squat hahaha.

WOD

3 rounds –
75 DUs
50 air squats
15 power cleans [(105#)]

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CF log 02/10/17 (Mon)

Strength/skill

6 x 2 front squat [48.6kg to 77.7kg]

9:00 EMOM – 1 hang squat clean + 1 squat clean + 1 split jerk
[3x 44.1kg, 3x 49.1kg, 3x 53.1kg]

WOD

20-cal bike

5 rounds –
12 C2B
9 squat snatch [(85#)]
6 HSPU

Snatches felt pretty heavy… I wanted to scale my C2Bs to pull-ups and actually did it for one round lol. But after that somehow decided to just try to pull myself higher to get the C2Bs. I didn’t have my chest touching the bar every rep, but at least I pulled high enough :P

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 17/09/17 (Sun)

Finally back to cf after 3 days. Rest day + day I had to reach work early to surprise big boss (-.-) + cousin’s wedding.

Partner wod today and I partnered Whitney. She’s too fast for me T_T I choose to believe that it’s the power of youth HAHAHA.

Shared reps with partner –
60 deadlifts [(105#)]
30 burpees
60 power cleans
30 burpees
60 push jerks
30 burpees
60 thrusters
30 burpees

Whitney said she wanted to add another 2.5kg on each side before the wod…. I was like noooo >< Cos I would definitely have died at the thrusters. Even at 105# I was doing 4 reps at a time on average. After Whitney finished her share or 30 reps (she finished earlier cos she was doing 6 at a time), she continued to alternate with me on the thrusters till I finished my 30. So she did like 30+ while I only did 30 lol. Crazyyyy ><

There was time left so did some ring holds..

5:00 EMOM –
0:10 hold at top, then go to bottom position of ring dip and hold another 0:10
0:40 rest

I actually went for gymnastics class today! LOL. Cos was waiting to go for Calvin’s bday lunch anyway haha. Learnt that my handstand holds are always tilted to one side cos of my crooked spine T_T When coach Cheryl shifted my body position straight, I feel as though I’m slanted… but I know that’s actually the correct position lol.

CF log 11/09/17 (Mon)

Strength/skill

5 x 5 front squat [46.8kg to 64.9kg]

Sprained my back on the 2nd set I think >< Was only at 55.8kg! But still continued adding anyway :X And did the squats way slower than usual lol.

Squat clean & jerk –
4 x 2 [2x 46.8kg, 2x 51.8kg]
1 x 1 [55.8kg]

Left back was hurting, so used much lighter weights than my usual haha. I even used a belt, but it was not tight enough for me so didn’t provide as much support as it should have :P

5 x 5 deadlift with 3-sec pause at power position [55.8kg to 64.9kg]

WOD

21-15-9
Squat snatch [(95#)]
C2B

25-30min to complete. Was originally 65# but coach changed it to 95# D: Completed it despite my hurting back. Thankfully, it doesn’t hurt as much when I do snatches (vs. cleans/front squats). My C2Bs were not the best today either cos there were some reps I didn’t pull high enough but still counted them lol. Esp at the set of 21. But later on, after I’ve warmed up a bit, it got better~

CF log 10/09/17 (Sun)

Partner wod! And my usual partner came today :)

Shared reps with partner –
100 S2OH [(105#)]
100 pull ups
100 hang squat clean
100-cal row

Did the row first, then went up to S2OH and followed sequence. The cleans took the longest…. T_T I thought we were quite fast for the rest hahaha. Not sure how long we took but I think it was about 40-45min? It actually took longer than I expected :P We were one of the last to finish!

CF log 08/09/17 (Fri)

Warm-up

3 rounds –
HS hold while partner completes 10 burpees, swap

Though it looks little, my shoulders/arms were so tired after this LOL.

Strength/skill

8 x 2 push press [35kg to 55.6kg]

Push jerk –
4 x 2 [46.8kg to 60.8kg]
2 x 1 [64.9kg, 69.9kg – failed]

Been a while since I matched PR for jerk! I think my PR is 70kg? Haha.

Romanian deadlifts –
2 x 5 [55.8kg, 60.8kg]
3 x 3 [64.9kg]

Supposed to be 5 x 3 but Anny and I stopped after 3 sets cos it was alr 7.20am lol – no time to finish wod! :P

WOD

50 wall balls [(6kg)]
12 deadlifts [(185#)]
12 burpees

35 wall balls
9 deadlifts
9 burpees

20 wall balls
6 deadlifts
6 burpees

Took about 20min I think? Cos I still finished by 8~ hehe. Ok wod.