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 ><

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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 breakĀ [(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.

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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!

CF log 23/07/17 (Sun)

In pairs,
100 jerks [(105#)] – other partner plank hold
100 front squats – other partner GHD hold
100 KB swings [(24kg)] – other partner deadlift hold
100 power cleans – other partner ring hold

Partnered Anny as usual hehe. Think we took about 45min to complete and we were one of the last D: But it’s ok, it was fun! :D

Played with Keith’s golden retriever (Rusty) after wod! And kept taking pics hahaha. Super big and cuteeee ^^ Very playful too; reminded me of my own dog :P

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 16/07/17 (Sun)

“1775” (adapted)
45:00 AMRAP with a partner –
17 power cleans [(105#)]
75 air squats
*after each round: unload bar, walk to other side of box, reload bar

Whitney and I managed 12 rounds! It was pretty fun with all those cleans and we managed to more or less keep our pace! :D Did the cleans in sets of 3 and for air squats we didn’t break up our respective reps. One of us will unload the bar while the other person is squatting – save time LOL.

We thought we could finish at least 9 rounds; like 5min per round. But at our 9th round, we still had about 12min to go, so pushed the target to 12! Then at the 11th round we were running to the other side of the box with the plates and bar HAHA – just so we would have time to finish up our target number of rounds xD

CF log 15/07/17 (Sat)

Once I saw the wod, I knew it was gonna be a long day >< But tbh it was quite fun now that it’s over hahaha. Just that my body is really feeling so sore everywhere now. Getting old T_T

With a partner –
100-80-60-40-20-10 wall balls [(6kg)]
21-18-15-12-9-6 power snatch [(95#)]
*after each round: 10 pull-ups + 10 ring dips + 1 round farmers carry [(24kg each side)]

Ring dips and pull ups were supposed to be 5 MUs. But yknow…. still can’t do (bar/ring) MUs, so scaled to that. All reps shared including the pull ups, ring dips, farmers’ carry. The carry was damn shag lol. Anny and I finished the whole thing around 10.05am. I actually thought our pace was not too bad but as usual idk why everyone seemed to finished faster hahaha. I’d like to think is cos most of them were using lighter weights… :P