CF log 09/08/17 (Wed)

NATIONAL DAY!!! :D SG52!

Almost everyone wore red and/or white to workout today haha. And the colour(s) we wore influenced how many rounds we had to run in the wod lol!

“Hotshots 19”
6 rounds –
30 air squats
19 power cleans [(95#)]
7 strict pull-ups
Run 3/2/1 rounds*

Finished in ~45min though it actually looks oook :P I was running 2 rounds cos only had a red top (no whites on me)! So those who were wearing both red and white or all red or all white ran 1 round. Those (like myself) with only red or only white and some other colour ran 2 rounds. Those not in red or white at all ran 3! Quite interesting la haha.

Went to macs with Anny, David and Jon after wod! Been a while since we had brkf after wod tgt hehe. And it felt so much like a Saturday~

CF log 31/07/17 (Mon)

Happy birthday partner!!! :D :D :D (who chaokeng-ed on her birthday when the whole #chaokeng crew was around hahah)

Strength/skill

5 x 5 back squats [55kg to 78.1kg]

5 x 2 squat snatch [35kg to 49.1kg, 53.1kg] – missed last rep of 53.1kg
4 x 3 snatch high pull from ground [2x 53.kg, 2x 58.1kg]

WOD

50 pistols [25L,25R]
10 hang power cleans [(135#)]
14 pull-ups + 14 ring dips (rx: 7 MUs)
50 GHD

Very heavy cleans today!! >< But quite happy I managed to string 2s and 3s :D Finished too fast, then coach saw Calvin doing a second round of cleans and made me and another guy who finished do it too :P Still finished before 8am haha!

CF log 21/07/17 (Fri)

YAYY ON LEAVE!!! Sposed to go JB for durian day trip with parents but it got cancelled so made plans to go to Adventure Cove with Anny after 7am wod! :D

Strength/skill

3 x 3 push jerk [46.8kg to 56.8kg]
3 x 2 BTN push jerk [46.8kg to 56.8kg]

I thiiiink I used similar weights for normal and BTN jerks haha. Can’t rly remember! ><

3 x 3 power clean [46.8kg to 60.8kg]
3 x 3 clean pull from ground [55.8kg, 2x 60.8kg]

WOD

6 rounds –
6 pull-up + 6 ring dip (rx: 3 MUs)
6 DB thrusters (22.5kg) [17.5kg]
9-cal bike

After the wod, felt like could have went for 20kg DB thrusters. I shall take note and try that heavier weight next time haha!

CF log 19/07/17 (Wed)

Really vv happy that I managed to go for wod today hehe ^^ And the 530 class at that! :D It was super empty. Only 4 of us including myself. Shawn was there too but he was doing other stuff at the other side of box cos he injured his back.

Strength/skill

0:00-5:00 EMOM 3 squat snatch [2x 37.7kg, 3x 42.7kg]
5:00-10:00 EMOM 5 squat clean & jerk [42.7kg]

I thought the snatches were ok hence the weight increase. I thought it would be manageable for the C&J…. but I was quite wrong LOL. Cos it’s squat, it took up a lot of time (and energy). I strung the first 5 C&Js, but the next few rounds were impossible haha. Ended up stringing mostly 2 or singles :P Well, at least still completed all 5 reps within each min!

WOD

7 rounds “Chief”
50 GHD
6 rounds “Chief”
50 GHD
5 rounds “Chief”
100 back extensions
*Chief = 3 power clean [(105#)], 6 push ups, 9 air squats

I’m guessing I took between 40-45min. Cos there was so little people, we each had our own GHD HAHA. I can’t really tell what was the hardest part for me this workout cos I think every element just contributed to it being quite tiring! Even the air squats… I was doing them very slowly; just felt I couldn’t go any faster and it was such a chore squatting so many times hahahah.

During the last 5 rounds of “Chief” I felt a bit faint and like puking actually. So I think I slowed down even more haha. It was a fun wod though! :D

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

CF log 09/07/17 (Sun)

With a partner, 50 rounds –
3 thrusters [(105#)]
5 pull ups
10 DUs
*alternate with partner every round

Quite funny cos the wod kept changing as we went along :P It was just impossible to finish the original one which was 80 rounds, with 20 DUs! It dropped to 10 DUs, then 60 rounds, and finally 50 rounds (i.e. 25 rounds per person) hahaha. Anny and I only finished just in time >< I think the thrusters were the hardest cos unlike yesterday, weight today was pretty heavy! And yknow this wod combines all my weaker movements D:

CF log 02/07/17 (Sun)

It was Francis’ farewell wod today (though I’ve never spoken to him, I know who he is lol). Apparently he’s going overseas to work.

WOD

Fran
21-15-9
Thrusters [(65#)]
Pull-ups

10 rounds “Cindy”

Back squats to ‘Sally Up, Sally Down’ song [(95#)]

The blue letters make up his name hahaha. (Yup, like that also can :P)

It was actually not too bad overall…. though the back squats part got tough towards the end; cannot keep up with the song! But I’m quite happy I still managed to do all the reps :) My upper back/lats ached like crazy at the end.

Did Fran then Cindy. I think I finished Fran in 10-11min… and all the Cindys in at least 15min lol. Kinda took my time with them :P

CF log 01/07/17 (Sat)

YAY NEW MONTH NEW BEGINNINGS. Praying for a better month ahead….

Resting for 2 days made working out today more tiring??? LOL. Like the inertia to get started was so high!

Warm-up

5:00 AMRAP “Cindy”

Did it quite slowly and only did 3 rounds + 10 push up + 15 air squats haha.

Strength/skill

7:00 EMOM 3 snatch balance (from ground) [2x 37.7kg, 5x 42.7kg]

Having to snatch it up from the ground made it all the more tiring ><

WOD

With a partner –
100 GHD
80 box jumps
60 power snatch [(85#)]
40 MUs / 80 pull-ups + 80 ring dips – did the latter

First 3 movements were done quite fast.. until the pull-ups and ring dips lol. Think Anny and I took about half an hour for everything though the front part was done in less than 15 :P

CF log 14/06/17 (Wed)

There wasn’t anything strength/skill-ish today. So it was a double wod to me~

WOD 1

“Isabel”
30 power/squat snatches for time [(95#)]

Did it in 4:50. Not sure if that’s good, bad or average haha. Looked back on past records and found that the last timing I recorded (probably years ago), was 9:40!! So actually about halved my timing this time :P

WOD 2

6 rounds –
13 thrusters [(85#)]
14 pull-ups

Did in about 25min I’m guessing? Got more shag as it went along, but still manageable!