CF log 12/09/17 (Tue)


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

Teamed with Belle and Gladys!


With a partner –
2001m row
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 11/08/17 (Fri)


60 HSPUs + plank hold

While one partner does the HSPUs, the other plank hold. Can keep swapping till each partner hits 50 reps. Yep, did an extra 10 cos it was initially 75 HSPUs but by the time she reduced the number to 50, I already did 60 ^^”

Shoulders were so fried after this and the EMOM snatches (below) felt heavy lol.


7 x 5 front squats [4x 60.4kg, 3x 65.4kg]
10:00 EMOM 1 power snatch + 1 squat snatch [37.7kg to 51.8kg]


Hang power snatch [(65#)]

Run 4 rounds (~800m)

Hang power snatch [(65#)]

Lots of running recently lol. Guess cos coach is prepping us for the Mizuno run! Quite exciting cos it’s an ekiden and I’ve never ran in one hehe ^^

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 19/05/17 (Fri)


Front squats –
3 x 5 [57.7kg to 66.8kg]
3 x 1 [71.8kg to 80.8kg] – yayyy!

Squat clean –
4 x 3 [42.7kg, 46.8kg, 51.8kg]
3 x 3 [55.8kg, 60.8kg, 64.9kg]

Finally doing some cleans again! Happy that I managed to hit 64.9kg (~145#) for my last 3 rep set!! :D Don’t think I’ve ever gone so heavy. A bit of a struggle at the last rep but yay still managed to stand it up!

5 x 5 clean high pull from ground [55.8kg]

Yeahhh my high pull weight is lower than my clean weight LOL. Cos I realised when I do cleans I may not really pull it very high, but instead focus more on the “going under”. Perhaps if I learnt to pull higher I will find it easier to clean… and clean more?? (then again I’m limited by my front squats lol).


16:00 EMOM (rotate among the 4 movements) –
10 KB front rack lunges (16kg; 1 KB on each hand) [12kg]
10 deficit push-ups [hands on 45# plates]
10 DB box step-ups [(15kg on each hand, 60″ box)]
0:50 plank hold

Step-ups were the hardest for me. And the KB lunges were just awkward cos I still don’t really know how to do KB cleans lol. Any heavier, I may not have been able to clean it up properly cos no technique haha.

CF log 14/02/16 (Sun)

Pretty cool that we had a vday special wod today! xD No outlaw programming.


7 x 3 back squats [worked up to last 2 sets at 87.6kg (last reps assist)]

In a pair, 10 rounds each –
10 GHD
Plank hold (while partner does GHDs)

Looking forward (or not) to the ache in the abs tmr! In the last few rounds of GHDs, I started to have some reps where I held my legs to pull myself up though… >< #cheat


Teams of 3 –
50 push jerks [(85#)]
50 push jerks [(95#)]
50 push jerks [(105#)]

Teamed with Yzanne and YY who used to be from Enduro. I did about 16-17 reps each round. Our team had a pretty even split among ourselves!

CF log 07/01/15 (Thu)

It was the cardio-ish warm-up with assault bike again.

In groups of 3, EMOM rotate between –
Assault bike
Plank hold

Did with Luke and Manny and I think I only did about 35-40cal (out of 150) hahah oops :X I tried my best.

15:00 EMOM back squats –
5min 5 reps [3x 55.8kg, 2x 60.8kg]
5min 3 reps [3x 64.9kg, 2x 69.9kg]
5min 1 rep [74kg, 76.5kg, 3x 79kg] – can’t rmb if i added another 1.25kg a side for the last rep

bench [kg: 33.6, 37.7, 40.2, 42.7, 2x 45.2]
deadlift [kg: 69.4, 74.4, 78.5, 83.5, 88.5, 93.5]

CF log 18/12/15 (Fri)

Strength day, the supposedly most “slack” day of the workout week, is getting more intense :O

Teams of 3, accumulate 150-cal on assault bike
EMOM rotate exercises between bike, butterfly sit-ups, plank hold

Teamed with 2 other guys and they prolly tanked a lot of the assault bike cals >< I think I only managed about 10 or slightly less for each minute of assault bike I did. We finished before the 13:00 if I remember correctly.

Back squat
5:00 EMOM 5 reps: 60.8kg
5:00 EMOM 3 reps: 64.9kg, 4x 69.9kg
5:00 EMOM 1 rep: 73kg, 78kg, 3x 83kg

Deadlift [74.4kg, 76.9kg, 83kg, 85.5kg, 88kg, 90.5kg]
Bench press [33.6kg, 38.6kg, 42.2kg, 3x 44.7kg]

Realised I stayed at the same weight for 3-2-1 reps :P Cos when I tried to add another 2.5kg to the bar (i.e. 1.25kg a side), I could not even do even 1 rep! >< It’s probably mental cos my last rep at 44.7kg looked and felt too easy ^^”