CF log 01/11/17 (Wed)

Strength/skill

Back squats –
2 x 3 [66.8kg, 71.8kg]
2 x 2 [80.4kg]
2 x 1 [85.4kg, 90.4kg]

5 sets –
1 OHS + 1 snatch balance [35kg to 49.1kg, 54.1kg missed the snatch balance]

Every 1:30 for 7 rounds –
1 hang squat snatch + 1 squat snatch [35kg to 54.1kg]

WOD

10:00 AMRAP –
3-6-9…
Thrusters [(85#)]
Burpee box jumps

Did up to 13 (out of 15) reps of thrusters by the time the 10:00 was up. Continued to finish up the round of 15 – took around 12-13min. Before wod, coach actl asked if I wanna use 105#?! LOL. She said give me option…. ofc I said no HAHA. Will end up killing myself. Maybe I’d be done after round of 9 lol.

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CF log 19/09/17 (Tue)

Missed Monday’s cos I woke up feeling tired and achy. Wanted to go for evening, but I forgot I actually had a movie night with my colleagues HAHA. Oops :P So yep… wod-less Monday.

But back this morning! And not as achy anymore :)

Strength/skill

8:00 EMOM – 1 hang power snatch + 1 power snatch [5x 42.7kg, 3x 46.8kg]
8:00 EMOM – 1 OHS 2-sec hold + 1 OHS [46.8kg to 51.8kg]

WOD

55 power snatch [(65#)]
55 C2B
35-cal bike
55 HSPU

It was written as a 15:00 AMRAP which is really impossible for any of us LOL. I only finished snatches and C2B in the 15:00. So we had to continue till we finished one round… which took me about 30min D: I did HSPU as 3rd exercise and was very slow :( Somehow couldn’t go fast on it today >< Maybe cos of the previous exercises haha. Ended with the bike!

CF log 19/08/17 (Sat)

Wod was pretty crazy today. Really would feel like puking going through it :P Thought there might be a chance it was gonna be partner style… but NO D:

30 pull-ups
30 ring dips
30 GHD
30 alternating pistols
30-cal row
30 power snatch [(85#)]
30 OHS
*EMOM 3 burpees

Burpees were quite the killer after a while. My last few rounds, I took 30sec just for 3 burpees lol. Finished before the 30min mark, but I slacked a bit for the ring dips. Used a band for the last few reps… and there were actually quite a few reps before that where I didn’t lock out my elbows but still counted the reps :P Even so I was stuck at ring dips for at least 5-6min?!!

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 20/06/17 (Tue)

Wahhh my body felt damn lethargic/tired today. Like… I felt that I didn’t have as much strength as I should have (does that even make sense)?? Hahaha.

Strength/skill

3 x 3 back squats [2x 69.4kg, 74.4kg]

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

WOD

5 rounds –
60 DUs
30 GHDs
15 OHS [(95#)]

I only did 4 rounds and it prolly took me around 35min lol :P

CF log 27/05/17 (Sat)

Shoulders were super tight/achy today. It took sooo long to warm up! Even doing push-ups as warm-up today felt so tiring?!

Strength/skill

10-8-6-4-2
Snatch balance [15kg, 28.6kg, 37.7kg, 42.7kg, 51.3kg]

WOD

21-15-9
Snatch grip deadlift [(95#)]
Hang power snatch
OHS
*10-cal bike after each round

Took about 23min to complete! There was hardly any chalk nearby today so had to walk to the other side of the box to get them… which is pretty far LOL. So each time I took a bit more than I usually would and made sure I did as many snatches as possible haha! It was quite mental towards the end cos my shoulders were really quite fried :P Glad I could manage stringing 5 snatches most of the time though!

Not gonna wod tmr cos I think it’s most likely gonna be tyre flips….. 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 08/05/17 (Mon)

New week, but 4-day week so I’m very happy!! :D

Strength/skill

Front squats –
3 x 4 [2x 60.4kg, 65.4kg]
3 x 1 [69.4kg, 74.4kg, 78.5kg]

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

Missed the 46.8kg on the second last set, but managed for my last one! :)

WOD

21 OHS [(95#)]
21-cal bike
21 power clean
Run 2 laps (350-400m)
15 pull-ups + 15 ring dips (rx: 10 MUs)
Run 2 laps
21 power clean
21-cal bike
21 OHS

I think I took quite long! Not sure what time I started by it was 8.05am by the time I was done haha.