CF log 19/06/17 (Mon)

Evening class today cos had an early morning meeting :( Which actually ruined my week cos of the work that got assigned then. SIGH. I really wish I was sick sometimes to escape these responsibilities ><

But anyway, as usual, crossfit makes everything better LOL. (ok maybe except on days when there are movements I can’t do/suck at – read: DUs. Hahahah jk)

Felt like a double wod today because we started with:

30 C&Js [(135#)]

I finished it in about 17:30? Could choose between power and squat cleans and I was doing power all the way.

Shared a bar with Yzanne. She did it in sets of 3, while I did it in sets of 2. She was linking her clean to jerks while I was breaking them up :P Strong siaaa. I think she was done before 12min… or around there lol.

WOD

30-cal row
30 box jumps
30 power snatch [(65#)]
30 TTB

Finished this faster than the 30 C&Js haha! Around 11:35.

 

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 06/06/17 (Tue)

Somehow woke up feeling really tired today and even contemplated going for the evening class…. but I’m busy tonight so morning it was :P

Strength/skill

7 x 2 back squat [60.4kg to 88.5kg]

7 x 1 squat snatch [37.7kg to 53.1kg] – tried for 60.8kg but missed
4 x 3 snatch high pull from ground [60.8kg] – only did 3 sets

WOD

18:00 AMRAP –
12-cal row
15 box jumps
12 TTB
9 push jerks [(85#)]

Managed 4 rounds + 12-cal row + 4 box jumps. But I finished up my box jumps after the time-cap just to make it a nice 4.5 rounds haha.

CF log 30/05/17 (Tue)

Went for evening class today cos it was raining super heavily this morning and I wasn’t very keen on using an umbrella in that storm – cos it wouldn’t have helped anyway. And since I was free tonight, why not just go for the evening class! So I did :P Still got my wod in so, happy! Back to morning classes tmr!

Coach asked why I didn’t go in the morning, and I said rain. She just rolled her eyes at me LOL.

So I usually don’t write about warm-ups but thought it is worth a mention today cos I was able to do ~25 DUs on average for the DU-air squat tabata haha! In the mornings, I usually do less than 20 I think LOL oops. Somehow DUs felt so smooth. Actually, I felt pretty energised/pumped up in the evening class compared to mornings haha!

Strength/skill

10:00 alternate EMOM –
5 HSPU
12-cal row

WOD

1200m run
ME C&J [(95#)] – did 19
800m run
ME snatch [(85#)] – did 15
400m run
ME thrusters [(65#)] – did 28

All of us shared bars I guess cos it was quite crowded. I shared a bar with Belle so we did singles for C&J and snatches, and sets of 5 for thrusters. I think we could have done more if we each had our own bar! I was surprisingly not super shag after the wod… like I thought I would be more tired… Well, guess it’s the “evening class effect”~~ more energy and pumped up haha!

CF log 24/05/17 (Wed)

Shoulders were quite tight today. Back was also quite achy as I did the movements lol. Time for a rest day… which will be tomorrow! :D

Strength/skill

5 x 3 push jerk [42.7kg to 60.8kg]
5 x 2 BTN push jerk [37.7kg to 60.8kg]
5 x 3 front squat [60.8kg to 74kg]

Partnered Whitney and we were just trying to match each others’ weights. We used the same weights for every set! :)

WOD

3 rounds –
500m row
21 deadlift [(155#)]
21 box jumps [60cm]

Thankfully it was only 3 rounds. Lower back ded after all those deadlifts ><

CF log 17/05/17 (Wed)

Just 2 diff EMOMs today.

20:00 alternate EMOM –
7/10-cal row
15 wall ball [6kg]

Supposed to be 7-cal row for girls but I did 10 all the way except for one round. I thought it was only a 10:00 EMOM! Had at least 20-sec rest after each exercise so it was not bad. Shag, but not as bad as the next one!

20:00 alternate EMOM –
15 KB swings [20kg]
15 GHD

Managed 15 KB swings for 7-8 rounds, did 10 for the rest. Dropped to 10 GHDs after the first 2-3 rounds lol. It was really close to impossible for me to maintain 15 reps for both exercises… so give and take hahaha.

Half way through coach was asking if 15 each was manageable and I told her I was already dropping to 10 of each HAHA (though I did manage to go back to 15 for my KB swings later). She went to ask David, who also scaled down a little too (and he did this EMOM first!). So she actually dropped the reps for the evening class hahah. Not sure if both dropped to 10 or just one of the movements :P

CF log 13/05/17 (Sat)

Did 2 Regionals events again today, so it was like doing 2 wods D: Individual event 5 and 6 this time! (Realised it was 3 and 4 yesterday).

WOD 1 (Regionals 2017 Event 5)

21-15-9
Ring MUs [did banded]
DB one-hand OHS [(22.5kg)]

WOD 2 (modified from Regionals 2017 Event 6)

25-cal row
20 box jump overs [(60cm)]
20 double WB cleans [9kg one side, 16# on the other]

Instead of WB cleans, the actual event was sandbag cleans. But supposedly the point of the movement was to use odd objects so WB it was. Or maybe there just weren’t enough sandbags of appropriate weight?

Anyway, did WOD 2 first and finished in less than 10min. So I thought definitely would be able to finish the first one with so much time remaining… but NO. My assisted MUs were excruciatingly slow D: By the time I finished the set of 21, there was only 12min to the end of class… I knew I wouldn’t be able to complete. And I didn’t hahaha. Was left with the last 9 (assisted) MUs! In fact, I had to take more time after class ended just to finish up my round of 15s :P

CF log 10/05/17 (Wed)

Vesak Day public hol!!! :D

It was such a torturous wod. Timer was 38:07 by the time I was done :O

55 HSPUs
55-cal row
55 pull-ups
55 thrusters [(105#)]

And before this it was 10-1 burpees as warm-up (i.e. 55 burpees) ><

This was the order I did the movements. Not sure if I would put thrusters last if I did it again… cos they were a real killer. I prolly took half my total time doing the thrusters alone! D: Could only manage like 3-5 reps each time… haha.

Went for a nice brunch with Anny at Brawn and Brains after wod! Very happy!! The food was good and I would totally go back again hehe ^^

CF log 26/04/17 (Wed)

Strength/skill

20:00 alternate EMOM –
10 kipping HSPUs
10-cal row

Did 10-10 for every. single. round. I am happy!

WOD

3 rounds –
25 med ball GHD [(6kg)]
15 deadlifts [(185#)]

Idk why the rx weights are getting so heavy T_T That is a heavy deadlift to me! Took about 20min to finish this. Shared a bar with Whitney.