CF log 08/10/17 (Sun)

The morning after bbq.

The wod involved prowlers… something I have not done in a reallyyyy long time cos I don’t go for tyre flip days which is when prowlers are used lol :P

Partner WOD

28 rounds of “The Chief” –
3 power cleans [(105#)]
6 push ups
9 air squats
*after 4 rounds, do one lap of prowler each [prowler loaded with 60kg]

So it was 7 laps of prowler for each person today. Partner and I have never done 60kg on the prowler ever since moving to the new box… where we push the prowler on the gravel road (more friction so harder!). But we could do it! :D Just that legs would feel like jelly after each lap HAHA.

Anyway, it started out with 40 rounds of  “The Chief” but it was not possible to finish within the duration of the class so it was reduced! When the rounds were changed, Anny and I were already at our last set of prowlers (i.e. 7th round) haha. And when we finished, we had about 10min left so decided to just squeeze in another round! So we did 32 rounds of “The Chief” and 8 laps of prowler! :D

We actually went for gymnastics class after that. It was not too bad today. Finally it’s not handstand drills day for the class haha.

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CF log 23/09/17 (Sat)

Warm-up

4:00 AMRAP with PVC pipe –
10 OHS
10 BTN Sott’s press
10 shoulder pass throughs (while squatting)

We did team series events 1 and 2 today! Went for 12nn class and there were only 6 of us lol, and 4 of us are from 7am classes so it was sorta like weekday morning classes haha! There was so much space! :D

WOD

“Event 1”
9-15-21
Thrusters [(65#)] – take turns with partner, reps not shared
Synchro burpees

– Rest 2 min –

“Event 2”
120 DUs – per person
120 C2B – shared reps with partner
120 hang snatch [(65#)] – shared reps with partner
120 DUs – per person

Happy that Anny also came at 12nn today (cos she decided to sleep in; I had work in the morn) so I had a partner! :) We finished event 1 in ~10:05. Quite proud of our synchro burpees cos was quite synchro when I saw the short snippet that Xin posted on the hub insta haha!

We started event 2 at 12:00 (after the rest). Finished everything at 44:25! Could have finished earlier together if I DU-ed faster hahaha. I had 20 left when Anny already finished hers! Was slow for the first set of DUs too :P Oh, and I ripped my right hand from C2B >< Wa really put in effort to get my chest to touch the bar cos Xin emphasized it a lot today hahaha.

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 12/09/17 (Tue)

Warm-up

4 rounds in team of 3, rotate between –
10 GHD
Plank hold while team member completes GHD
Rest

Teamed with Belle and Gladys!

WOD

With a partner –
2001m row
-then-
3 rounds –
9 rope climbs
11 bear complex [(105#)] – p clean, fsquat, push press, bsquat, BTN push press

I thought the wod was quite fun (in commemoration of 9-11)! Except that rope climbs tired me out a lot >< Partnered Belle cos I went for evening class hurhur. I actually had a headache that day and took panadols from my colleague before wod… but still felt a bit of headache while wodding so tried to take things slower haha.

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 03/09/17 (Sun)

All my usual partners didn’t come today, but it was partner wod… so I partnered Coach haha! A bit the stress, but it was actually ok la :P

70 rounds, alternate with partner –
1 thruster [(105#)]
2 front squats
3 burpee over bar

About 40-45min to finish. Thankfully it was only 1 thruster each round haha. I think there was once we did a similar format workout and it was 3 thrusters…. that was bad ><

CF log 02/09/17 (Sat)

Partner wod again! :D I really love partner wods cos it feels like you are really working out with a buddy towards a common goal and we can push each other! I mean, can do that for normal wods too but I guess the feeling is just kinda diff? :P

Shared reps with a partner –
100 strict pull-ups
200 back extensions with medicine ball [(6kg)]
100 hang power snatch – 5 burpees each time you break [(85#)]

Pull-ups took quite a while. But cos Anny and I did it first, I think we didn’t take overly long since we still had strength/energy to pull ourselves hahaha.

I split my snatches in sets of 7 on average so minimised the number of burpees I had to do yayyy haha. I’d rather push myself to do more snatches than more burpees.

CF log 01/09/17 (Fri)

HARI RAYA HAJI :D

Partner wod!!

Shared reps with a partner –
300 DUs
200 GHDs
150 push jerks [(105#)]
100 hang power clean
50 ring dips

Got Anny to do 30 DUs for me.. everything else we shared equally. Took about 45min to finish I think haha.

Went for brunch/lunch at Ronin after wod! By the time we finished showering, reached there, and got a seat, it was almost 12nn lol. SO SATISFYING. Been ages since we’ve ate there. And they got a new orange mocha drink which we tried! :) Not bad, since I actually like the orange + choc combi haha.

Photo 1-9-17, 12 10 03.jpg

CF log 20/08/17 (Sun)

Morning after the ekiden run! The run was actually quite fun. I ran my fastest ever 5km! I think about 28-29min for 5.3km :D I did feel like dying after that though hahaha.

Partner wod today! Unlike yesterday, we though the wod was meant for one person, but it was actually shared reps! :D 3 benchmark girls workouts initially but we ended a bit too early so coach added in another one haha.

All shared reps with a partner –

Heavy double “Grace”
60 C&J [(105#)]

Heavy “Fran”
21-15-9
Thrusters [(105#)]
Pull-ups

Heavy “Elizabeth”
21-15-9
Squat cleans [(105#)]
Ring dips

*added*
21-15-9
Deadlifts [155#]
GHD

Partnered Whitney and I think we took about 40min (or less?) to finish all the 4 ‘mini workouts’! I think could have finished faster if I was faster cos Whitney is damn fast?! HAHA. For the last workout, I did 155# deadlifts all the way till the last 3 reps I added 10kg… but Whitney already started out with the weight I ended with, and she was increasing weights each round till it ended up as 155#+30kg (lazy to calculate) haha!