CF log 11/11/17 (Sat)

Partner wod day!

Shared reps with partner –
15 rounds –
10 power snatch [(65#)]
15 push ups
20 KB swings [(16kg)]
-then-
Run 8 laps (each)
100 pistols (each partner 25L,25R)

Anny and I took about 35min to finish? It was sposed to be 20 rounds at first but Xin cut it to 15 as she saw us doing! We ended up finishing quite early around 9.45am lollol. Maybe we could have done 20 cos I think we were one of the faster pairs :P But we just rested the rest of the 15min before class officially ended haha!

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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 08/10/17 (Sun)

The morning after bbq.

The wod involved prowlers… something I have not done in a reallyyyy long time cos I don’t go for tyre flip days which is when prowlers are used lol :P

Partner WOD

28 rounds of “The Chief” –
3 power cleans [(105#)]
6 push ups
9 air squats
*after 4 rounds, do one lap of prowler each [prowler loaded with 60kg]

So it was 7 laps of prowler for each person today. Partner and I have never done 60kg on the prowler ever since moving to the new box… where we push the prowler on the gravel road (more friction so harder!). But we could do it! :D Just that legs would feel like jelly after each lap HAHA.

Anyway, it started out with 40 rounds of  “The Chief” but it was not possible to finish within the duration of the class so it was reduced! When the rounds were changed, Anny and I were already at our last set of prowlers (i.e. 7th round) haha. And when we finished, we had about 10min left so decided to just squeeze in another round! So we did 32 rounds of “The Chief” and 8 laps of prowler! :D

We actually went for gymnastics class after that. It was not too bad today. Finally it’s not handstand drills day for the class haha.

CF log 31/08/17 (Thu)

Wow, back for strength day after prolly at least a month?! Cos I always rest on strength day hahaha. I decided to go large part cos I WAS ON LEAVE :D :D :D

And….. we’re still doing the usual squats, still having some variation of deadlifts and presses.

Oh but one special thing is that we had Yuren’s birthday “wod” before the usual strength stuff! (And a matcha crepe cake to celebrate after class.)

For Yuren’s birthday, 24 reps of each movement shared with partner –
Yellow KB swings
U-ups
Ring dips (ughhhh haha)
Elevated push ups
Nine-count burpees

Then usual strength day stuff.

15:00 EMOM back squats –
5:00 5 reps [60.8kg]
5:00 3 reps [69.4kg]
5:00 1 rep [3x 78.5kg, 2x 82.5kg]

My right knee hurt (maybe cos I pulled it or something??) after the 2nd/3rd minute -.- But I managed to tahan till end of the first 5 min before getting my knee sleeve lol. Thankfully it helped and I just didn’t really push myself too much anymore for the remaining sets :P Otherwise I think I could have at least gone heavier for the 1 rep sets haha.

15:00 EMOM deadlift, 3-sec pause at shin and knee position [55.8kg]

New variation of deadlifts. Quite back-breaking despite the not too heavy weight…

7 x 3
BTN strict press [24.1kg to 31.6kg]
Bench press [40kg to 44.1kg, 46.6kg assisted]

 

CF log 22/07/17 (Sat)

Partner wod day!

Warm-up

4:00 AMRAP –
7 push ups
10 mountain climbers (jumping switch leg)

Think I did between 4-5 rounds. My triceps were burning from yesterday’s ring dips so these push ups felt so hard!!! And idk why but my hamstrings are really tight… maybe it’s since the back extensions 2 days ago?!

WOD

Shared reps with partner –
200 DUs
100 hang power snatch [(95#)]
80 OHS
60 TTB
40 HSPU
20 OH lunge (10R,10L)

It took quite long for snatches, but otherwise I think it’s quite an ok wod!

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 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 19/05/17 (Fri)

Strength/skill

Front squats –
3 x 5 [57.7kg to 66.8kg]
3 x 1 [71.8kg to 80.8kg] – yayyy!

Squat clean –
4 x 3 [42.7kg, 46.8kg, 51.8kg]
3 x 3 [55.8kg, 60.8kg, 64.9kg]

Finally doing some cleans again! Happy that I managed to hit 64.9kg (~145#) for my last 3 rep set!! :D Don’t think I’ve ever gone so heavy. A bit of a struggle at the last rep but yay still managed to stand it up!

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

Yeahhh my high pull weight is lower than my clean weight LOL. Cos I realised when I do cleans I may not really pull it very high, but instead focus more on the “going under”. Perhaps if I learnt to pull higher I will find it easier to clean… and clean more?? (then again I’m limited by my front squats lol).

WOD

16:00 EMOM (rotate among the 4 movements) –
10 KB front rack lunges (16kg; 1 KB on each hand) [12kg]
10 deficit push-ups [hands on 45# plates]
10 DB box step-ups [(15kg on each hand, 60″ box)]
0:50 plank hold

Step-ups were the hardest for me. And the KB lunges were just awkward cos I still don’t really know how to do KB cleans lol. Any heavier, I may not have been able to clean it up properly cos no technique haha.