CF log 18/06/17 (Sun)

Yayy fun wod today! And not too tiring :D

Partner WOD

100 GHD + lock-out hold [(85#)]
100 burpees + deadlift hold [(155#)]
100 wall balls + front rack hold [(105#)]
100 KB swings + back squat hold [(105#)]

So basically while one person is working on the 100 reps thing, the other person does the hold, then swap till 100 reps are completed. 100 reps are shared! I think everyone finished with at least 15min to spare lol.

CF log 29/05/17 (Mon)

Didn’t sleep well last night so I actually felt rly sleepy and tired when I woke up this morning. It felt as though I went for cf yesterday and wanted another rest day, but fact is I didn’t go lol. On the contrary, I was actually quite sedentary and ate a lot?! D:

Dragged myself to go anyway. Aiming for 6x a week unless it’s a tyre flips week (then 5x lol).

Strength/skill

5 x 2 front squat [60.4kg to 78.5kg]
5 x 2 squat snatch [37.7kg to 51.8kg, 55.8kg 1 rep]

So close to getting 2 TnG squat snatches at 55.8kg (~125#)!! Caught the first rep pretty nicely, then the second rep I guess I didn’t tighten/lock my shoulders quick enough so swung too much and the bar flew back so had to let go ahhh :P But still pretty happy with my attempt! 125# is starting to get comfortable?

WOD

4 rounds –
15-cal bike
18 wall balls
15 KB swings [(24kg)]
12 burpees

It looked ok. But I started to get tired already after the first round lol. Think it’s very cardio… so quite a tiring wod!

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 17/05/17 (Wed)

Just 2 diff EMOMs today.

20:00 alternate EMOM –
7/10-cal row
15 wall ball [6kg]

Supposed to be 7-cal row for girls but I did 10 all the way except for one round. I thought it was only a 10:00 EMOM! Had at least 20-sec rest after each exercise so it was not bad. Shag, but not as bad as the next one!

20:00 alternate EMOM –
15 KB swings [20kg]
15 GHD

Managed 15 KB swings for 7-8 rounds, did 10 for the rest. Dropped to 10 GHDs after the first 2-3 rounds lol. It was really close to impossible for me to maintain 15 reps for both exercises… so give and take hahaha.

Half way through coach was asking if 15 each was manageable and I told her I was already dropping to 10 of each HAHA (though I did manage to go back to 15 for my KB swings later). She went to ask David, who also scaled down a little too (and he did this EMOM first!). So she actually dropped the reps for the evening class hahah. Not sure if both dropped to 10 or just one of the movements :P

CF log 07/05/17 (Sun)

Partner Anny is finally back again yay! :D And it was a partner wod today :)

Shared reps with partner –
50 box jumps
50 C2B
50 KB swings [(24kg)]
50 front squats [(105#)]
50 TTB
50 push jerks
50 deadlifts
50 wall balls
50 power cleans
100 DUs (rx: 50 triple-unders! :O)
50 thrusters

Omg there were so many movements I’m not sure if I really got everything down?? ^^” It was 30 reps of everything initially, but cos we did the wod too fast, coach changed it to 50 reps each! Anny and I were already at the jerks when she announced that… but she said we had to make up the 50 reps for the previous movements too so we went back to them after finishing our 50 thrusters! Managed to finish everything just in time before the next class :D It was quite fun for me!

CF log 02/05/17 (Tue)

Didn’t think I would be so tired by yesterday’s wod… but I actually felt the effects of it this morning D:

Strength/skill

Back squats –
3 x 5 [60.4kg, 2x 69.4kg]
3 x 1 [74kg, 79kg, 83kg]

6 x 3 power snatch [37.7kg, 4x 42.7kg]
4 x 3 snatch high pull from ground [46.8kg, 2x 51.8kg]

Usually do my snatch high pulls around 55.8kg (125#) but really not much strength to do it today ><

WOD

21-15-9
Thrusters [(85#)]
KB swings [(24kg)]
Run 1 lap after each round

Prolly finished in less than 20min! Overall it was not too bad, weight-wise. But I could really feel that my shoulders and arms were quite fatigued >< Must be all those jerks and pull-ups yesterday.

CF log 29/04/17 (Sat)

Warm-up

7:00 EMOM –
10 KB swings [(24kg)]
3 burpees

This was really tiring >< Was taking less than 30sec to finish most of the rounds till the last few when it became closer to 40sec.

WOD

Shared reps with partner –
30 pull-ups (rx: 10 MUs)
100 power snatch [(85#)]
100 alternating pistols (50L,50R)
100 DUs
100 box jumps
10 rope climbs

Partnered Yzanne and no idea why we felt like we were damn slow cos it looked as though most people were done and we were still doing?! Haha, but ok la :P At least we still finished before class ended. We did it from bottom up (i.e. rope climbs to pull-ups). It was good DUs day for me cos I managed to string all 50 reps I had to do :D

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.

CF log 19/03/17 (Sun)

Strength/skill

6:00 EMOM –
3 power clean + 3 front squat + 3 push jerk [3x 37.7kg, 2x 42.7kg]

WOD

6 rounnds with a partner –
20 pull-ups
10-cal row
20 KB swings [(24kg)]
2 lap barbell carry [2x 105#, 4x 155#]

Anny and I were like one of the last pairs to finish?! Hahaha. But ok la, we kinda did rx+ LOL. Cos the barbell carry was supposed to be 105# for girls, but we ended up using 155# (guy’s weight) after a while cos at some point all the 105# bars were being used at the same time so no more bar for us lol. Srsly though, 105# was really quite light for the carry; really felt like a time to rest just walking casually :P There was so much difference when we started using the 155#, which was good! :D