CF log 28/11/17 (Tue)

I’m getting quite lazy to go for cf in the mornings now :( NEED TO CHANGE AND GET THE DISCIPLINE BACK!!! Gonna go for the rest of the weekdays this week~ yes, including strength day ><

Strength/skill

7:00 EMOM 1 squat snatch [35kg to 53.1kg]
6:00 EMOM 5 back squats [53.1kg to 71.3kg]

3 x 2 pause (at knee) squat snatch [35kg, 40kg, 44.1kg]

WOD

21 pull-ups + 21 ring dips (rx: 21 MUs)
42 thrusters [(85#)]
63-cal row

Quite sad that I still can’t do MUs, so I’ll never know the feelz of how tough MU wods are T_T But tbh ring dips are already killing me lol. Did the thrusters, then row, then pull-ups/ring dips. Thrusters felt better than I thought!

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CF log 21/11/17 (Tue)

Strength/skill

10:00 alternate EMOM –
5 ring dips
40 DUs

I only did 35 DUs for the first 2 rounds ><

Front squats –
2 x 5 @ 70% [55kg]
2 x 4 @ 75% [60kg, 64.1kg]
2 x 3 @ 80% [69.1kg]

Back was hurting a bit cos my squat form was not very good last night lol. So carried over to today? :P Arch my lower back too much :(

WOD

3 rounds –
10 power snatch [(85#)]
20 box jumps
30 wall balls [6kg]

Took 17:50 ard there? Pretty tiring :/

Really feel like my body is getting old and tired and not as agile/fit LOL.

CF log 06/11/17 (Mon)

Went for my first ever 10.30am class today cos was on leave! Wod-ed with David and Clark who also didn’t have to work hahaha. Then we went to Nex to meet up with Jon for lunch (cos he was coincidentally gonna be around Serangoon today too)!

Warm-up

10-1 HSPUs
Shuttle run after each set

Strength/skill

7:00 EMOM 3 hang squat clean + 1 jerk [35kg to 53.1kg]

Front squats –
5:00 EMOM 2 reps [60kg to 69.1kg]
3:00 EMOM 1 rep [73.1kg to 78.1kg]

WOD

3 rounds –
10 pull-ups + 10 ring dips (rx: 10 ring MUs)
10 hang power snatch [(95#)]
10-cal row

CF log 04/11/17 (Sat)

Partner wod this morning~

With a partner –
100 ring dips
100 hang power snatch [(85#)]
100 DUs (each)
100 GHDs
100 back extensions with med ball [(6kg)]

Took 35-40min to finish with Anny cos as usual, we took forever on the ring dips D:

Went for dim sum lunch at swee choon to celebrate xjing’s bday after class (with Whitney, Joey, Xjing, Anny)! Damn shiok. Felt like it’s been a while since I had dim sum lol.

CF log 30/10/17 (Mon)

Evening class today cos idk why I was so tired this morning…

Strength/skill

6 x 2 front squats [55.8kg to 78.5kg]

WOD

Run 2 rounds
2 rounds –
10 C&J (95#) [105#]
10 pull-ups + 10 ring dips (rx: 10 bar MUs)

Run 2 rounds
2 rounds –
10 thrusters (95#) [105#]
10 burpee box jumps

400m row (cos it started raining so no more outdoor running)
2 rounds –
10 power snatches (95#) [105#]
10 pull-ups + 10 ring dips (rx: 10 ring MUs)

Took like 35-40min to complete. It was super tiring with 105# T_T Coach told me to use it cos “everyone” (in the 5.30pm class) used 105#… but when I saw, actually everyone just referred to Belle and Whitney LOL. And tbh, they are both stronger than me! But 105# it was anyway~

Shawn was coaching the session so he watched me in my movements too. Esp ring dips and snatches lol. He helped in a bit in ring dip technique but I still can’t really get it :/ and for snatches he kept counting the time for me so I would go every 10-secs or smth omg. I was rly dying alr T_T

CF log 06/10/17 (Wed)

Strength/skill

3 x 5 thrusters [(95#)]
3 x 3 thrusters [(105#)]
3 x 1 thrusters [(125#)

Waaa I actually made the 125# one! First time doing thrusters at 125# hahaha. Is it I PR LOL x)  Didn’t TnG for the 5 reps sets; max I could do was 3 haha. But managed TnG for the 105# though! :) I missed one of the 125# but tried again and made it!

WOD

3 rounds –
12 DB reverse lunges (22.5kg) [20kg]
9 DB C&J [17.5kg]
6 pull-ups + 6 ring dips (rx: 6 bar MUs)

It was initially written as 5 rounds but coach changed it to 3 – I guess after seeing that a lot of us were struggling hahaha. Seriously though, the wod looked ok… but when I got to it, it was quite intense. I think the DB C&Js were the worst. You see, I didn’t even rx the DB movements ><

Anyway I ended up doing 4 rounds cos there was about 10min left for me to do my last round… which was sufficient! And there were still a lot of people doing the wod. So yep, decided to go for it instead of just ending early hahah. Such a shag (unexpectedly) wod though ><

CF log 01/10/17 (Sun)

Side note: I am really happy it’s the new month cos I’ve spent too much in Sept and I can finally “reset” my budget!!!

We did team series events today. Apparently they didn’t do it yesterday haha. But cos there were so many people, we didn’t synchro the movements. It was just done as though we were doing the events alone hahaha.

I felt SO SHAGGG. Mentally and physically. I blame the sun yesterday.

And “Murph”. Or’d rather our variation of it… cos there were MORE PULL-UPS TODAY. AND RING DIPS. My shoulders and arms cry in pain T_T

“Team series event 5” (modified)
15:00 AMRAP –
3, 6, 9, 12, 15, etc…
Burpee box jumps
Deadlifts [(155#)]

“Team series event 6” (not synchronised)
21-15-9
DB snatches [(15kg)]
Bar MUs (scaled down to same reps of pull-ups and ring dips)

I shared equipment with Joyce. We did event 6 first. I was really dying at the pull-ups and ring dips LOL. My first few pull-ups especially were like shit cos it just felt damn effortful to pull myself up!

Then there was 5-7min of rest before we moved to event 5. The deadlifts killed me though it was just the usual 155# T_T I was doing them so slowly LOL. But ok, managed up to round of 18 reps. I completed the 18 deadlifts but not burpee box jumps.

CF log 01/09/17 (Fri)

HARI RAYA HAJI :D

Partner wod!!

Shared reps with a partner –
300 DUs
200 GHDs
150 push jerks [(105#)]
100 hang power clean
50 ring dips

Got Anny to do 30 DUs for me.. everything else we shared equally. Took about 45min to finish I think haha.

Went for brunch/lunch at Ronin after wod! By the time we finished showering, reached there, and got a seat, it was almost 12nn lol. SO SATISFYING. Been ages since we’ve ate there. And they got a new orange mocha drink which we tried! :) Not bad, since I actually like the orange + choc combi haha.

Photo 1-9-17, 12 10 03.jpg

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 28/08/17 (Mon)

Was contemplating to go for evening class cos lazy LOL. But I wasn’t sleeping that well cos it got quite warm at the time I was supposed to wake up. So, oh well, got up to go for class haha.

Strength/skill

5 x 4 front squat [55kg to 73.1kg]

7 x 1 squat C&J [44.1kg to 2x 67.2kg] – missed the jerk for the 2nd set of 67.2kg
5 x 5 clean high pull from ground [2x 53.1kg, 2x 58.1kg]

WOD

9-7-5
Squat snatch
x2 of pull-ups and ring dips (rx: MUs)