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 28/11/17 (Tue)

I’m getting quite lazy to go for cf in the mornings now :( NEED TO CHANGE AND GET THE DISCIPLINE BACK!!! Gonna go for the rest of the weekdays this week~ yes, including strength day ><

Strength/skill

7:00 EMOM 1 squat snatch [35kg to 53.1kg]
6:00 EMOM 5 back squats [53.1kg to 71.3kg]

3 x 2 pause (at knee) squat snatch [35kg, 40kg, 44.1kg]

WOD

21 pull-ups + 21 ring dips (rx: 21 MUs)
42 thrusters [(85#)]
63-cal row

Quite sad that I still can’t do MUs, so I’ll never know the feelz of how tough MU wods are T_T But tbh ring dips are already killing me lol. Did the thrusters, then row, then pull-ups/ring dips. Thrusters felt better than I thought!

CF log 23/11/17 (Thu)

Went for strength day; which I don’t usually go for. Even coach knows and she asked why I went today LOL. Joey asked me too hahahah.

I went cos I didn’t wod yesterday and I felt guilty – esp cos I ate so much LOL. And I didn’t go cos I was lazy…. not due to lack of time/busy schedule haha.

So happy there was no EMOM deadlifts today! It’s the usual strength day that I know and like hehe.

Warm-up was 10-1 burpee pull-ups.

15:00 EMOM back squats –
5:00 5 reps [3x 55.8kg, 2x 60.8kg]
5:00 3 reps [69.4kg]
5:00 1 rep [74.4kg, 78.5kg, 3x 83.5kg]

Hm lighter than usual but is ok. I was trying to work on not over-arching my lower back haha. Think it worked cos I didn’t feel that much strain on my lower back today!

7 x 3
Deadlift [74.4kg to 95.5kg] – ended at 6 sets
Bench press [40kg to 46.6kg]
BTN strict press [28.6kg]

Did this portion with Anny and Joey! :) Yay had friends at strength day today haha.

CF log 10/11/17 (Fri)

Warm-up

5 strict pull-ups
5 ring rows
Run 1 round

2 rounds –
10 strict pull-ups
10 ring rows
Run 1 round

Strict pull ups are haaaard. Esp after the ring rows ><

Strength/skill

5:00 EMOM 5 squat cleans [3x 37.5kg, 2x 42.5kg]

WOD

3 rounds –
27-cal row
21 power clean [(105#)]
15 burpee box jumps

Took me between 25-30min to complete. I did single cleans all the way~~ hahaha. I think going down with the bar to touch and go would take up too much of my energy :P

CF log 06/11/17 (Mon)

Went for my first ever 10.30am class today cos was on leave! Wod-ed with David and Clark who also didn’t have to work hahaha. Then we went to Nex to meet up with Jon for lunch (cos he was coincidentally gonna be around Serangoon today too)!

Warm-up

10-1 HSPUs
Shuttle run after each set

Strength/skill

7:00 EMOM 3 hang squat clean + 1 jerk [35kg to 53.1kg]

Front squats –
5:00 EMOM 2 reps [60kg to 69.1kg]
3:00 EMOM 1 rep [73.1kg to 78.1kg]

WOD

3 rounds –
10 pull-ups + 10 ring dips (rx: 10 ring MUs)
10 hang power snatch [(95#)]
10-cal row

CF log 30/10/17 (Mon)

Evening class today cos idk why I was so tired this morning…

Strength/skill

6 x 2 front squats [55.8kg to 78.5kg]

WOD

Run 2 rounds
2 rounds –
10 C&J (95#) [105#]
10 pull-ups + 10 ring dips (rx: 10 bar MUs)

Run 2 rounds
2 rounds –
10 thrusters (95#) [105#]
10 burpee box jumps

400m row (cos it started raining so no more outdoor running)
2 rounds –
10 power snatches (95#) [105#]
10 pull-ups + 10 ring dips (rx: 10 ring MUs)

Took like 35-40min to complete. It was super tiring with 105# T_T Coach told me to use it cos “everyone” (in the 5.30pm class) used 105#… but when I saw, actually everyone just referred to Belle and Whitney LOL. And tbh, they are both stronger than me! But 105# it was anyway~

Shawn was coaching the session so he watched me in my movements too. Esp ring dips and snatches lol. He helped in a bit in ring dip technique but I still can’t really get it :/ and for snatches he kept counting the time for me so I would go every 10-secs or smth omg. I was rly dying alr T_T

CF log 23/10/17 (Mon)

Slept at 2am, still woke up for 7am class lol. Couldn’t sleep well cos it was quite warm anyway so just decided to get up.

Warm-up

10-1 HSPUs
Shuttle run after each set

Strength/skill

3 x 3 front squat [60.4kg, 69.4kg, 74.4kg]

WOD

10-1 thrusters [(105#)]
“Cindy” after each set
(*Cindy = 5 pull-ups, 10 push-ups, 15 air squats)

Heavy thrusterssss. I took 35-40min… It was quite shag for me especially after 50 power snatched yesterday :/ And more pull-ups today after the 75 reps on Saturday T_T My arms and shoulders are fried. My shoulders already felt so achy when I woke up this morn, and it had to be HSPUs and thrusters this morning omg lol D:

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 18/10/17 (Wed)

Deepavali! Slept in more cos 9am class :D

Today was filled with AMRAP wods with a partner. No strength/skill portion haha.

WOD 1

3 rounds –

4:00 AMRAP –
5 power cleans [(105#)]
10 GHD
– then, immediately after –
4:00 AMRAP –
5 tyre thrusters
Run 1 lap (<100m) with tyre

*For both AMRAPs, alternate with partner every round within the 4:00

After all 3 rounds, did a total of 6 sets of the clean/GHD and… probably about 9 sets of the tyre/run thing?

WOD 2

3 rounds –
4:00 AMRAP –
10-cal row
10 burpees
10 pull-ups
*Alternate with partner every 4:00. Rest when other partner is working.

For the first round of 4:00, I don’t think I even hit the pull-ups of the second set. Improved in the second round and managed 5 pull-ups! Then told myself to chiong for the last round and finally hit 2 full rounds in the last 4:00 AMRAP :D Happy! But really damn shag.

Partnered Joyce for the wods today cos my partner overslept -.-

Anyway, went for lunch with the young clique after wod! Had Sushi Express at nex~ It was supposed to be breakfast… but by the time we were all done showering and deciding on a place to eat, it was close to lunch time LOL.

CF log 06/10/17 (Wed)

Strength/skill

3 x 5 thrusters [(95#)]
3 x 3 thrusters [(105#)]
3 x 1 thrusters [(125#)

Waaa I actually made the 125# one! First time doing thrusters at 125# hahaha. Is it I PR LOL x)  Didn’t TnG for the 5 reps sets; max I could do was 3 haha. But managed TnG for the 105# though! :) I missed one of the 125# but tried again and made it!

WOD

3 rounds –
12 DB reverse lunges (22.5kg) [20kg]
9 DB C&J [17.5kg]
6 pull-ups + 6 ring dips (rx: 6 bar MUs)

It was initially written as 5 rounds but coach changed it to 3 – I guess after seeing that a lot of us were struggling hahaha. Seriously though, the wod looked ok… but when I got to it, it was quite intense. I think the DB C&Js were the worst. You see, I didn’t even rx the DB movements ><

Anyway I ended up doing 4 rounds cos there was about 10min left for me to do my last round… which was sufficient! And there were still a lot of people doing the wod. So yep, decided to go for it instead of just ending early hahah. Such a shag (unexpectedly) wod though ><