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!

CF log 03/06/17 (Sat)

Warmed up with some front squat holds (15kg) and burpees. Then had “Murph” as wod. It was written as partner style on the board…. but for some of us, we had to do it solo! I was one of them…. :O with others like Anny, Yzanne, Calvin etc haha.

“Murph” (slightly modified version!)
Run 6 laps with 6kg wall ball (~1200m)
100 pull-ups
200 weighted push ups [(15#)]
300 weighted squats [(6kg wall ball)]
Run 6 laps with 6kg wall ball

I took….. almost 1.5hrs LOL. When class officially ended at 10am, I think I was only at 100 pull-ups, 80 push ups, and 200 squats :P Wanted to just finish up the push ups and squats and call it a day, but Xin said we (Anny and I) must still do the run AHHH T_T hahahah. So we did it, but walked and brisked walked a lot and finally finished ard 10.30am :P

Went to eat Toast Box after that!! Very happy 행복해! :)

CF log 26/05/17 (Fri)

Every time I’ve rested for a day and go back to cf the next, it feels so long since I worked out lol.

Strength/skill

3 x 3 split jerks [44.1kg, 53.1kg, 58.1kg]
3 x 3 power clean [53.1kg, 58.1kg, 62.2kg]
3 x 3 clean high pull from ground [53.1kg, 2x 58.1kg]

My last set of power cleans were quite ugly though haha. And the last rep was almost going into a squat alr!

WOD

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

Finished in 6:30. I think pull-ups slowed me down! :(

After class

5 x 10 med ball GHDs [6kg]
Snatch practice

Tried to go for 1RM for the snatches, but max was 53.1kg. Tried to snatch 55.6kg (added 1.25kg per side) but couldn’t lock out fully when the bar was overhead! Right elbow was not locked then I sorta lost my balance and couldn’t stand it up >< oh well!

CF log 10/05/17 (Wed)

Vesak Day public hol!!! :D

It was such a torturous wod. Timer was 38:07 by the time I was done :O

55 HSPUs
55-cal row
55 pull-ups
55 thrusters [(105#)]

And before this it was 10-1 burpees as warm-up (i.e. 55 burpees) ><

This was the order I did the movements. Not sure if I would put thrusters last if I did it again… cos they were a real killer. I prolly took half my total time doing the thrusters alone! D: Could only manage like 3-5 reps each time… haha.

Went for a nice brunch with Anny at Brawn and Brains after wod! Very happy!! The food was good and I would totally go back again hehe ^^

CF log 08/05/17 (Mon)

New week, but 4-day week so I’m very happy!! :D

Strength/skill

Front squats –
3 x 4 [2x 60.4kg, 65.4kg]
3 x 1 [69.4kg, 74.4kg, 78.5kg]

Squat snatch –
3 x 4 [37.7kg]
3 x 3 [42.7kg, 2x 46.8kg]

Missed the 46.8kg on the second last set, but managed for my last one! :)

WOD

21 OHS [(95#)]
21-cal bike
21 power clean
Run 2 laps (350-400m)
15 pull-ups + 15 ring dips (rx: 10 MUs)
Run 2 laps
21 power clean
21-cal bike
21 OHS

I think I took quite long! Not sure what time I started by it was 8.05am by the time I was done haha.

CF log 01/05/17 (Mon)

New week, but no Monday blues YAYY :D Cos it’s Labour Day and my May started out great with a workout, then breakfast/chat session after :)

Partner wod today!

Shared reps with partner –
100 wall balls
100 pull-ups
100 power cleans [(105#)]
100 push jerks
100 back squats

Did with Whitney and finished before the 35min mark. My lower back was dying at the back squats lol.

CF log 29/04/17 (Sat)

Warm-up

7:00 EMOM –
10 KB swings [(24kg)]
3 burpees

This was really tiring >< Was taking less than 30sec to finish most of the rounds till the last few when it became closer to 40sec.

WOD

Shared reps with partner –
30 pull-ups (rx: 10 MUs)
100 power snatch [(85#)]
100 alternating pistols (50L,50R)
100 DUs
100 box jumps
10 rope climbs

Partnered Yzanne and no idea why we felt like we were damn slow cos it looked as though most people were done and we were still doing?! Haha, but ok la :P At least we still finished before class ended. We did it from bottom up (i.e. rope climbs to pull-ups). It was good DUs day for me cos I managed to string all 50 reps I had to do :D

CF log 23/04/17 (Sun)

Strength/skill

5 x 5 front squats [55.8kg to 2x 69.9kg]

I can actually do 5 reps at ~70kg! So I guess my 70kg squat clean will look better/more stable now? It’s my current PR, but it was quite a struggle when I did it last time haha. Been ages since I did all the 1 RM stuff…

WOD

21-18-15-12-9-6-3
Push jerks [(105#)]
Pull-ups

It ended up being less tiring than I thought…? I managed to string all 9 jerks at the round of 9, so I’m happy! :D Pull ups were not too bad today too though I still can’t get the momentum very well ><

Went to Yakun with Anny after wod! Happyyyy :D

CF log 16/04/17 (Sun)

Partner wod. But I went for the 10am class instead of 9am today cos Easter morning church! Then couldn’t make it in time ><

Ended up partnering CZ in the 10am class haha. Yzanne and Whitney partnered each other. They did rx plus :O

Shared reps with partner –
50 hang power clean [(105#)]
50 pull ups
50 push jerks
50 ring dips
50 front squats
50 burpees

I did less of the rings dips and more of the front squats haha. Not sure if I even did 20 ring dips >< But did 30 front squats…

Then after the wod, we had to do –

5 x 3 deadlift [71.8kg to 2x 94.4kg]