CF log 08/12/17 (Fri)

Backlogging this wod. Used quite a bit of weights so I actually forgot some of them… but shd be around there~ haha.

Strength/skill

Every 1:30 for 5 sets –
1 power clean + 1 hang squat clean + 1 squat clean
[44.1kg to 57.7kg]

5:00 EMOM 1 squat clean [60.2kg to 65.2kg]

4 x 6 push press [46.6kg, 3x 44.1kg]

Dropped weight cos didn’t think can sustain 46kg for another 3 sets :P

WOD

3 rounds –
20 hang power clean [(85#)]
20 front squats
20 push press

Lats and shoulders were fried today. But I actually quite liked this wod; it was fun doing it though push presses got harder and harder haha! Anny and I shared a bar and I think we took about 20min (25 max la, i honestly can’t rmb lol)? And for the first time in a long time I got a bit of abrasion on my collar bones cos of the high reps for cleans.

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CF log 01/12/17 (Fri)

Woke up tired, hungry, but feeling a little bloated. Still decided to drag myself outta bed and head to hub~

Regretted a little when I saw the workouts for today LOL. Esp the wod cos they consisted of movements I did not enjoy too much D:

Strength/skill

5 sets –
1 push press + 2 push jerk + 3 split jerk [35kg, 4x 40kg]

5:00 EMOM –
6 hang squat clean + 2 push jerks [35kg]
5 hang squat clean + 3 push jerks [35kg]
4 hang squat clean + 4 push jerks [37.5kg]
3 hang squat clean + 5 push jerks [37.5kg]
2 hang squat clean + 6 push jerks [37.5kg]

WOD

2 rounds –
19-cal bike
87 DUs
3 rope climbs

End with 1200m row

I was already sad when I saw DUs. Worse when I saw rope climbs cos I did not bring my knee sleeves – I don’t bring them on weekdays cos it’s a diff bag but maybe I should dump one in my work bag now hmm. Borrowed a knee sleeve from coach~

Most of use finished the wod before 8! I think I was done around 7.50am :) Super shag while doing cos of the DUs and row T_T But otherwise pretty manageable wod!

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.

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