CF log 15/12/17 (Fri)

Getting another wod in before one week’s hiatus cos I’m flying to Japan for holiday! :D

Wasn’t too bad today.

Strength/skill

20 front rack lunges (10L,10R) [(85#)]
5 wall walks (rx: 15ft HS walk)
20 back rack lunges
5 wall walks
20 front rack lunges

WOD

5 rounds –
15-cal row
30 air squats
7 C&J [(105#)]

Only 6 people today and all of us ended before 8am haha. Felt quite tired wodding though :P Back was feeling pretty achy! But it was an ok wod~

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CF log 01/12/17 (Fri)

Woke up tired, hungry, but feeling a little bloated. Still decided to drag myself outta bed and head to hub~

Regretted a little when I saw the workouts for today LOL. Esp the wod cos they consisted of movements I did not enjoy too much D:

Strength/skill

5 sets –
1 push press + 2 push jerk + 3 split jerk [35kg, 4x 40kg]

5:00 EMOM –
6 hang squat clean + 2 push jerks [35kg]
5 hang squat clean + 3 push jerks [35kg]
4 hang squat clean + 4 push jerks [37.5kg]
3 hang squat clean + 5 push jerks [37.5kg]
2 hang squat clean + 6 push jerks [37.5kg]

WOD

2 rounds –
19-cal bike
87 DUs
3 rope climbs

End with 1200m row

I was already sad when I saw DUs. Worse when I saw rope climbs cos I did not bring my knee sleeves – I don’t bring them on weekdays cos it’s a diff bag but maybe I should dump one in my work bag now hmm. Borrowed a knee sleeve from coach~

Most of use finished the wod before 8! I think I was done around 7.50am :) Super shag while doing cos of the DUs and row T_T But otherwise pretty manageable wod!

CF log 24/11/17 (Fri)

YAY ANOTHER WEEK HAS PASSED. One step closer to December, one step closer to my favourite time of the year :)

Strength/skill

9:00 EMOM –
3:00 3 clean + 3 jerk [40kg]
3:00 2 clean + 2 jerk [49.1kg]
3:00 1 clean + 1 jerk [58.1kg]

Power cleans and push jerks.

5 sets –
1 paused (3-sec at bottom) front squat + 1 front squat [46.8kg to 69.8kg]

WOD

15 C&J [(115#)]
Run 2 rounds (~400m)
12 C&J
Run 2 rounds
9 C&J
Run 2 rounds

Singles all the way~ finished in 18-19min. 10# makes a diff; it felt quite heavy (compared to 105#)!

CF log 17/11/17 (Fri)

IT’S FINALLY FRIDAY. A true FriYay cos this week has felt so damn long.

Strength/skill

21 push jerks [(105#)]
21 front squat
21 hang power clean

15 push jerks (125#) [105#]
15 front squat
15 hang power clean

9 push jerks (135#) [115#]
9 front squat
9 hang power clean

6 push jerks (150#) [125#]
6 front squat
6 hang power clean

Wrists already felt like dying after the first set lol. The jerks were truly my limiting factor :P Took pretty long for this part of today’s session! About half an hour?

WOD

12:00 AMRAP –
3-6-9-12…
Burpee box jumps
Cal row

Started with the cal row and finished the row at the round of 18 (with 10secs to spare, but waiting for box lol). Completed the 18 burpee box jumps after time cap to finish up my round of 18.

CF log 12/11/17 (Sun)

Hero wod day~

Anny and I planned to have brkf after wod today so I was telling her last night that I hoped it would be a tough wod so brkf would be more shiok. AND, really quite xiong lollol.

“Glen” (modified)
30 C&J [(105#)]
Row 1.6km
5 rope climbs
Row 1.6km
100 burpees

It was supposed to be run 6 rounds but it was raining. And the rope climbs were reduced from 10 to 5 haha.

All of us were told to do the other stuff before run/row cos it was raining and we were seeing if the rain would stop. But it didn’t that’s why it changed to rowing. Rowing 3.2km together is rly no joke ><

I finished all the non-rowing stuff in about 22min. Quite happy lol :P Then the rowing took about 16min in total – 8min for each 1.6km. I rested in between. Tbh I thought the wod was quite fun lollol. I actually managed to string all my burpees! :D

CF log 06/11/17 (Mon)

Went for my first ever 10.30am class today cos was on leave! Wod-ed with David and Clark who also didn’t have to work hahaha. Then we went to Nex to meet up with Jon for lunch (cos he was coincidentally gonna be around Serangoon today too)!

Warm-up

10-1 HSPUs
Shuttle run after each set

Strength/skill

7:00 EMOM 3 hang squat clean + 1 jerk [35kg to 53.1kg]

Front squats –
5:00 EMOM 2 reps [60kg to 69.1kg]
3:00 EMOM 1 rep [73.1kg to 78.1kg]

WOD

3 rounds –
10 pull-ups + 10 ring dips (rx: 10 ring MUs)
10 hang power snatch [(95#)]
10-cal row

CF log 03/11/17 (Fri)

Strength/skill

9 power cleans [(105#)]
9 front squats
9 push jerks

7 power cleans [(115#)]
7 front squats
7 push jerks

5 power cleans [(125#)]
5 front squats
5 push jerks

It was quite shag T_T

WOD

12-9-6-3
Thrusters [(105#)]
1 lap prowler drag after each round [three 45# plates on prowler]

New movement of prowler drag today! Quite fun actually hahah :P Was a bit reluctant to wod this morning, but glad I went hehe.

CF log 30/10/17 (Mon)

Evening class today cos idk why I was so tired this morning…

Strength/skill

6 x 2 front squats [55.8kg to 78.5kg]

WOD

Run 2 rounds
2 rounds –
10 C&J (95#) [105#]
10 pull-ups + 10 ring dips (rx: 10 bar MUs)

Run 2 rounds
2 rounds –
10 thrusters (95#) [105#]
10 burpee box jumps

400m row (cos it started raining so no more outdoor running)
2 rounds –
10 power snatches (95#) [105#]
10 pull-ups + 10 ring dips (rx: 10 ring MUs)

Took like 35-40min to complete. It was super tiring with 105# T_T Coach told me to use it cos “everyone” (in the 5.30pm class) used 105#… but when I saw, actually everyone just referred to Belle and Whitney LOL. And tbh, they are both stronger than me! But 105# it was anyway~

Shawn was coaching the session so he watched me in my movements too. Esp ring dips and snatches lol. He helped in a bit in ring dip technique but I still can’t really get it :/ and for snatches he kept counting the time for me so I would go every 10-secs or smth omg. I was rly dying alr T_T

CF log 24/10/17 (Tue)

Strength/skill

5 x 2 snatch balance [35kg to 49.1kg, 51.6kg missed 1 rep]

Back squats –
2 x 5 @ 70% [66.8kg]
2 x 3 @ 80% [75.8kg]

It aches so bad where I rack the bar >< Traps, shoulders, arms, thighs – SHAG.

12:00 EMOM 1 squat snatch [(35kg to 55.6kg)]

WOD

15-12-9
Cal row
Power snatch [(85#)]
– then –
15-12-9
Cal bike
Power C&J [(85#)]

Took about 10min to finish the first part… not sure how long I took for the second. But anyway ended 2min after 8 lol. It was unexpectedly tiring for me :P I choose to believe it’s cos I’m fatigued from the previous days’ wods already lol.