CF log 10/10/17 (Tue)

Rained super heavily just as I was about to leave my house this morning. I was already changed and ready to go… so I just went in the rain >< It wasn’t raining at hub though haha.

Strength/skill

Back squats –
2 x 7 @ 75% [69.4kg]
2 x 5 @ 80% [74.4kg]
2 x 3 @ 85% [78.5kg]

9:00 EMOM squat snatch –
0:00-2:00 3 reps [37.7kg]
3:00-5:00 2 reps [42.7kg, 2x 46.8kg]
6:00-8:00 1 rep [51.8kg, 2x 55.8kg]

Missed the first 55.8kg and did a super ugly one for the next 55.8kg…. not even sure whether it was counted as a rep lol. Oh well ><

Weights for snatches and squats were actually slightly lighter than last week lol. But I guess it partially due to the time of day I wodded too :P Went for evening class last week! = more energy/more awake to lift heavier LOL.

WOD

“Fight gone bad”
3 rounds, *1:00 AMRAP per movement –
Cal row
Wall balls
Box jumps
SDLHP [(65#)]
Push press
Rest
*actually just 0:45 work, remaining 0:15 used to change stations

For first 2 rounds, I did about 12 reps for everything except 15 for wall balls and 7-cal for row. On the last round, did 15 reps for everything and 10-cal row.

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CF log 12/09/17 (Tue)

Warm-up

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

Teamed with Belle and Gladys!

WOD

With a partner –
2001m row
-then-
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 08/09/17 (Fri)

Warm-up

3 rounds –
HS hold while partner completes 10 burpees, swap

Though it looks little, my shoulders/arms were so tired after this LOL.

Strength/skill

8 x 2 push press [35kg to 55.6kg]

Push jerk –
4 x 2 [46.8kg to 60.8kg]
2 x 1 [64.9kg, 69.9kg – failed]

Been a while since I matched PR for jerk! I think my PR is 70kg? Haha.

Romanian deadlifts –
2 x 5 [55.8kg, 60.8kg]
3 x 3 [64.9kg]

Supposed to be 5 x 3 but Anny and I stopped after 3 sets cos it was alr 7.20am lol – no time to finish wod! :P

WOD

50 wall balls [(6kg)]
12 deadlifts [(185#)]
12 burpees

35 wall balls
9 deadlifts
9 burpees

20 wall balls
6 deadlifts
6 burpees

Took about 20min I think? Cos I still finished by 8~ hehe. Ok wod.

CF log 25/08/17 (Fri)

FINALLY THE END OF THE WEEK. But it has been a busy work day T_T Quick log before I leave office and start my weekends!!

Strength/skill

5 x 5 push press [37.7kg to 46.8kg, 49.3kg couldn’t string 5, did 3-2]

Push jerk –
5 x 3 [51.8kg to 55.8kg]
3 x 2 [60.8kg, 63.3kg, 64.9kg failed T_T]

Power clean –
5 x 3 [46.8kg to 55.8kg]
3 x 2 [60.8kg to 63.3kg]

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

Sposed to be 5 x 5 but time seemed to be running short and we were afraid there would be no time for the wod haha.

WOD

15-12-9
Cal-row
Hang power snatch [(85#)]

Finished quite fast!! Surprisingly the 85# felt very manageable…. LOL. Used the liquid chalk so my grip could sustain and I could string more reps each time (thanks for Anny for asking for it and sharing with me hahaha). Did 8-7, the 6-6, then 5-4 :D

Sang Xin bday song after class! Then ate Lady M’s original crepe cake. Anyway since it’s her bday, most prob gonna do some variation of DT tmr. Quite exciting!! I like DT hehe xD

CF log 02/08/17 (Wed)

Not sure why it’s cleans day again, but not complaining! :P

Strength/skill

5 x 4 push press [35kg to 49.1kg]
5 x 4 push jerk [49.1kg to 58.1kg]

5 x 3 power clean [44.1kg to 58.1kg]
4 x 3 clean high pull from ground [58.1kg]

WOD

10 rounds –
4 C2B
8 DB snatches (4L,4R) [(22.5kg)]
10 wall balls

I liked the fact that we didn’t have to do alternating hand for the DB snatches. I can do it faster with multiple reps on the same hand because, momentum hahaha. I needa figure out how to string my C2Bs :/ Always losing the momentum once I come down. C2Bs actually felt ok today cos I could get my chest to touch the bar with less effort than usual! :)

Finished slightly after 8am today but quite happy managed to finish all 10 rounds!

CF log 28/07/17 (Fri)

Strength/skill

5 x 3
Push press [37.7kg to 51.8kg]
Push jerks [46.8kg to 60.8kg]
Power clean [46.8kg to 55.8kg]
Clean high pull from ground [3x 55.8kg, 2x 60.8kg]

Since the rep scheme is the same for all the movements today, just lumped them altogether in the recording haha.

WOD

10 to 1 power cleans [(105#)]
30 DUs after each round

Thought I did not bad cos managed to string DUs yay! Anny still trying to let her collarbone wound heal so she did power snatches at 95# and finished slightly earlier than me! I thought it was quite fast since snatches should be harder than cleans, but yet we finished almost together :O

CF log 14/07/17 (Fri)

Strength/skill

5 x 5 push press [37.7kg, 42.7kg, 3x 46.8kg]
5 x 3 push jerk [46.8kg, 51.8kg, 3x 55.8kg]

5 x 3 power snatch [37.7kg, 42.7kg, 3x 46.8kg]
4 x 3 snatch high pull [51.8kg, 2x 55.8kg, 60.8kg]

WOD

5 rounds –
15 GHD
12 HSPU
9 deadlift [(185#)]

WOD was quite fun except for the deadlifts lol. Split it up 5-4 till the last round when I just decided to string all hahaha :P

CF log 26/06/17 (Mon)

I am sooo happy that it’s a holiday today. Getting really sick of work….

Workout was pretty ok today. Don’t really feel that tired after everything, just muscle fatigue? Lats and shoulders for me.

20:00 EMOM bear complex [37.7kg, 42.7kg, 46.8kg, 51.8kg]
(1 p clean, 1 push press, 1 front squat, 1 back squat, 1 BTN push press)
*every 5min add weight

Last 10min stayed at the same weight for me. Ok, I did try to increase it to 56.8kg, but I failed 2 rounds. First round died at the BTN push press, then second at the push press… so decided to just drop back to previous weight (since all the smaller weights were used up too) :/ A bit disappointed with myself tbh, but oh well~

Did core work after the EMOM too.

3 rounds –

0:40 heel touches
0:20 rest

0:40 alternate V-ups
0:20 rest

0:30 hip raises (L)
0:30 hip raises (R)
1:00 rest

I was a bit surprised at how much my core hurt from those exercises LOL. Maybe just #weak ><