CF log 10/12/17 (Sun)

Weekends are for partner wods :D It used to be just Sat, but recently we increasingly get partner wods on Sundays too!

Strength/skill

4 x 15 unbroken deadlifts [(155#)]

It was quite shag. Idk how I strung 20 at this weight for AFT 2 years ago…. At my last set today, I felt like I couldn’t breathe anymore LOL.

WOD

6 rounds with a partner (shared reps) –
10 squat cleans [(125#)]
20 pull-ups
50 DUs

Well, I only liked the cleans part of this workout hahaha. But after the deadlifts, even the cleans were hard to do. It was quite mental especially at the start when my arms and back were quite fatigued from the deadlifts! But as it went on and I warmed up I think it got a bit better? And quite happy I didn’t miss any reps~

The wod started out with 4 rounds… but as coach saw some of us doing it pretty quickly, she increased it to 5…. then finally 6 lol. Sharing reps with a partner made it more manageable hehe.

Went to toast box again after wod! This time with Anny too :D I played with Joey’s nanoblocks again hahaha. Build a ship from One Piece today! A toast box auntie saw us building it and was quite interested hahaha. She mentioned that she saw us building it yesterday morning too! Then she told us to bring more and build it again tmr HAHA. Cute la! We told her we had to work hahaha :P

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CF log 09/12/17 (Sat)

Partner wod! Finished surprisingly quick though it looked like a long list of things to do on the board.

With a partner –

50-cal row
21 synchro burpees (reps not shared)
21 power snatch [(95#)]

40-cal row
18 synchro burpees (reps not shared)
18 power snatch

30-cal row
15 synchro burpees (reps not shared)
15 power snatch

20-cal row
9 synchro burpees (reps not shared)
9 power snatch

10-cal row
6 synchro burpees (reps not shared)
6 power snatch

Partnered Anny but she couldn’t do snatches cos of her shoulders; so she did cleans! Still split the reps as though she was doing snatches though haha. We finished in 28:30.

Went with Joey to toast box for breakfast and play with her nano blocks! Damn fun, I love building stuff LOL.

CF log 25/11/17 (Sat)

Partner wod day!!

Warmed up with 5-min AMRAP “Cindy”. I started with push ups. Did about 4.5 rounds (finished push ups and 3 squats lol).

With a partner, 3 rounds –
2 rope climbs (each) *or 1 peg board climb which very little pple can do LOL
20 squat snatch [(105#)]
30 KB swings [(24kg)]
40 back extensions with med ball

Finished before 35min! Quite happy I could snatch the 105# quite ok today though it was heavy… and I actually missed 2 reps hahaha. Anny was doing cleans at 125# cos of her shoulder ><


After class, Joey, Anny and I wanted to head to Yakun for brkf. But there were no seats and no one looked like they were gonna leave… so decided to check out toast box. AND GUESS WHAT!!! THEIR SOFT FRENCH SET IS BACK!!! (Fated to get toast box today haha).

We went quite a few times previously but they kept telling us that they were not selling it – though they put up the ad/sign for it in front of their cashier -.- So I was really happy when they had it!!! Though I didn’t eat it cos had lunch at home and the set is actually quite filling. But I was still happy for Joey and Anny who go to eat it hahahah :D

CF log 19/11/17 (Sun)

Partner wod again! :)

Shared reps –
Run 3 laps (together)
60-cal bike
60 thrusters [(105#)]

Run 2 laps (together)
40-cal bike
40 thrusters

Run 1 lap (together)
20-cal bike
20 thrusters [(105#)]

It was 60 thrusters each in total :O And 105# is pretty heavy for me… Still remember the time I did 105# rep by rep though hurhur.

Anyway, Anny and I were second last pair to finish. Like IDK WHY everyone finished so fast. Cos I didn’t think we were super slow. We still finished before class ended though.. maybe took about 40/45min?

Ok, for some pairs I know why they finished faster… cos they did much lighter weight such that they could string 10 reps each time -.- Like this pair of guys were using 95# when the guys rx was 155#. I mean, I know you can’t go 155# la… but scale down should not be scaled all the way to you being able to do 10 reps at a time right?! Idk why but I just get quite annoyed when pple slack so much LOL. Not my prob also annoyed srsly :P

CF log 11/11/17 (Sat)

Partner wod day!

Shared reps with partner –
15 rounds –
10 power snatch [(65#)]
15 push ups
20 KB swings [(16kg)]
-then-
Run 8 laps (each)
100 pistols (each partner 25L,25R)

Anny and I took about 35min to finish? It was sposed to be 20 rounds at first but Xin cut it to 15 as she saw us doing! We ended up finishing quite early around 9.45am lollol. Maybe we could have done 20 cos I think we were one of the faster pairs :P But we just rested the rest of the 15min before class officially ended haha!

CF log 05/11/17 (Sun)

Surprise wod today omg. It was baaad. Mostly cos of the heat rather than the wod itself – I feel.

Run 5 rounds around building

followed by,

2 rounds with a partner (Anny) –
Climb 8 storeys of stairs carrying sandbag/20kg KB
At each floor (from level 2), 10 KB swings + 5 sandbag thrusters to back squat

Climbing the stairs with the KB was harder than sandbag. And wodding at the staircase area was insane cos there was noooo ventilation and it was SUPER warm. Just kept sweating non-stop I think it’s possible to die from heat exhaustion there >< But we did it anyway! Quite a good cardio workout la.

CF log 04/11/17 (Sat)

Partner wod this morning~

With a partner –
100 ring dips
100 hang power snatch [(85#)]
100 DUs (each)
100 GHDs
100 back extensions with med ball [(6kg)]

Took 35-40min to finish with Anny cos as usual, we took forever on the ring dips D:

Went for dim sum lunch at swee choon to celebrate xjing’s bday after class (with Whitney, Joey, Xjing, Anny)! Damn shiok. Felt like it’s been a while since I had dim sum lol.

CF log 21/07/17 (Sat)

Back to wod after resting for 2 days haha. Been feeling a bit under the weather too ><

Partner wod today!! But my partner overslept so I partnered Whitney! :)

Shared reps with partner –
50-40-30-20-10
Wall balls
Deadlifts [(155#)]
Cal row
Pull-ups

We finished in 38:20. Whitney did 50 wall balls on her own in the first round LOL. I finished my 25, and waited at the rowers while she was completing her supposed last few wall balls (to make 25 each). Then I was wondering why she took so long HAHA. And when she saw me at rowers, she was wondering why I was there already hahahaha! Then she realised it was 25 each – she forgot lollol :P

We thought we did quite fast with minimal rest but still took pretty long! I guess it’s just quite a long wod haha?

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.