CF log 06/08/17 (Sun)

No partner wod this week! Another solo wod today haha, but it was more interesting than yesterday’s I felt!

10 to 1 –
Thrusters [(105#)]
Ring dips
KB swings [(24kg)]

Think most people took around half an hour… I didn’t think we would finish so fast haha! So after we were done, we did:

100 back extensions with ball [(6kg)]

Hamstrings and back were so fried from this ><

Went to have toast box with Anny after! :D Finally got to eat my soft french PB set again! And it was a nice chit-chat session hehe ^^

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 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 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 11/06/17 (Sun)

Partner wod again! :D It was quite a short one today.

Shared reps with partner –
2 rounds –
50 jerks
50-cal row
50 ring dips

Finished this with about 20min to spare so Anny and I tried 1RM snatches. Happy that I’m getting consistent with 125# snatches! Time to get that 135# (~body weight) snatch!! I tried it before and missed. Tried it today again and still missed. Twice! But it’s ok, I’m getting there~ Can get under the bar, just needa hold it at the right position overhead/get the right position and stand it up! Just a little more….

Finally got that 125# snatch on vid too ^^

CF log 22/05/17 (Mon)

Strength/skill

Back squats –
3 x 5 [57.7kg, 62.7kg, 66.8kg]
3 x 1 [75.8kg, 85.8kg, 90.8kg]

After that, realised it was supposed to be 3 x 3 and not 5 lol. It was written wrongly on the board, and by the time it was changed, I already did 3 sets of 5 haha.

Squat clean + jerk –
4 x 3 [46.8kg]
1 x 2 [51.8kg]
3 x 1 [55.8kg, 60.8kg] – only managed 2 sets with the limited time ><

WOD

2 rounds –
5:00 EMOM – 10-8-6-4-2 squat clean thrusters [85#]
Rest 3-min
5:00 EMOM 10 ring dips

I started with ring dips. Did only an average of 5 per min lol. The clusters were killer and impossible to finish the rep scheme in the given time?! The first round I did 10-6-4-4-6 and the second I did 8-6-6-5-3/4 (though I was aiming for 8-6-6-6-6 cos that would enable me to complete all the reps albeit not in the same scheme haha). I finished up the remaining reps after time was up for the 2nd round though. Superrr shag >< We actually all thought it was only one round of everything at first cos the rounds were not written on the board!

CF log 15/05/17 (Mon)

New week. Back to the 5-day work week life.

Those who didn’t go for class yesterday did the partner wod, while the rest (like me) did another wod.

Strength/skill

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

Squat snatch –
3 x 4 [2x 37.7kg, 42.7kg]
3 x 3 [42.7kg, 46.8kg, 51.8kg]

Was quite happy that I managed to do 3 reps of the 51.8kg one! A bit unstable at the last rep, but still made it :D

WOD

5 rounds –
6 HSPU
8 DB snatch (25kg) [22.5kg]
10 ring dips
12 C2B

I think I only did 4 rounds + 6 HSPU (cos combined all the HSPUs of 4th and 5th round). But idk everyone else seemed to be already done with 5? So not sure if I counted wrongly (i.e. should have alr been at last round but I thought I was at 4th), or I was just damn slow?? :/ Even my ring dips were not that slow today. But anyway it was alr 8am when I finished what I thought was my 4th round. So I just stopped anyway lol.

CF log 12/05/17 (Fri)

Made it to cf today haha. It was such a long wod?! Based on TWO Regionals events. I think I took between 50min to 1hr to complete everything.. and not even rx :(

WOD 1

21-15-9
DB snatches (25kg) [20kg]
Ring dips

Unsurprisingly, ring dips were slowwww. In fact, I thought my ring dips sucked more than usual today D:

WOD 2

100ft. overhead walking lunges (20kg) [20kg]
100 DUs
50 wall balls [(6kg)]
10 rope climbs
50 wall balls
100 DUs
100ft. overhead walking lunges

Did this in order. Mostly ok except DUs in my second round. Idk why I kept tripping after ONE skip!!! Which was very frustrating and wasted a lot of time. MEH.

Oh, and I didn’t bring a knee sleeve to protect my shin against rope climbs so… borrowed Anny’s after she was done ^^” Yay thank you partner! :D