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.

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CF log 04/10/17 (Tue)

Mid autumn festival today! So our warm-up portion involved lanterns.

So… we were supposed to row and let the wind from rowers blow out the candles in the paper lanterns. There were holes cut in the paper lanterns so that the wind can enter.

BUT no matter how hard we rowed, the flames were superrr hard to extinguish. I think the success rate was only 20% or something LOL. When candles were extinguished, “lighters” had to light them up again… but it was a rare occurrence cos the flames were almost always there hahaha.

It was a bit messy when we first started cos we didn’t know the order to rotate stations! It got better, but I thought it was a bit strange that each station has 3 people but we were told to get into pairs. Aiya, but somehow we made it work eventually hahaha.

Anyway, each “station” was set up like that! Lanterns in front of the rowers.

Photo 4-10-17, 08 07 27

After this, we got to the wod.

WOD

20-cal bike
100 DUs
8 laps bumper plate run [35#]
100 DUs
20-cal bike

When we were done, it was mid autumn special part 2 HAHA. Mooncake eating! We did various static holds –

Hang from bar
Handstand position against wall
Plank
Side plank (with some “abs rotation”)
Sitting position against wall with angles raised

Whoever dropped from the position/hold first had to eat the mooncake. I didn’t eat any this year haha! Last year, I ate cos I dropped from plank hold first… and I did a 4min hold at least!

No mooncake from the holds, but after class, went to try the mooncake that David brought yesterday. Shared half with Coach and one bite to Yuren. It was some champagne truffle mooncake from Raffles Hotel. Niceeee hehe.

CF log 24/09/17 (Sun)

Crossfit team series events again!

“Event 3”
50 synchro wall balls [(6kg)]
30 cleans [(95#)] – shared reps
50 synchro wall balls [(6kg)]
20 cleans [(135#)] – shared reps
50 synchro wall balls [(6kg)]
10 cleans [(155#)] – shared reps

Wa, the weight increments a bit crazy lol. But Anny and I still managed it for most part!! I only managed 4 out of the 5 cleans I was supposed to do at 155# >< To be exact, we loaded two 10kg, one 10# and a 2.5kg clamp on each side, which added to ~69kg on a 15kg bar… 155# is actually 70kg LOL. But still considered rx la :P I was like doing my 1RM each time I lifted that bar ><

Anyway, we took about half an hour before moving on to the next event. We were short of 1 more clean each to complete this event. But 5 reps per person was 1 too many for us I guess :P And we needed to move on if not can’t finish the next event haha!

“Event 4”
100-cal row –¬†shared cals
100 TTB –¬†shared reps

Only left 15min to do this! By the time we finished rowing, left with 5min so we just did 50 TTB each OTOT hahahaha. Didn’t do it proper way of “one-do-one-rest” already :P

The team series events so far are quite fun overall! :D

CF log 20/09/17 (Wed)

Strength/skill

3 x 3 front squat [64.9kg, 69.4kg, 74.4kg]

WOD

3 rounds –
12 deadlift [(105#)]
9 hang power clean
6 push jerks

500m row

2 rounds of exercises above, then 500m row

1 round of exercises above, then 500m row

It’s sorta a DT wod today! Didn’t feel my best lol. Felt a bit slow? :P But still a fun wod for me! :D Took less than half an hour so had about 15min to spare before end of class so had to do –

5 x 10 GHD
5 x 10 back extensions with 6kg ball

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 10/09/17 (Sun)

Partner wod! And my usual partner came today :)

Shared reps with partner –
100 S2OH [(105#)]
100 pull ups
100 hang squat clean
100-cal row

Did the row first, then went up to S2OH and followed sequence. The cleans took the longest…. T_T I thought we were quite fast for the rest hahaha. Not sure how long we took but I think it was about 40-45min? It actually took longer than I expected :P We were one of the last to finish!

CF log 06/09/17 (Wed)

Evening class today! Cos I just wanted to sleep in lol #lazy.

Strength/skill

Squat snatch –
4 x 2 [35kg to 49.1kg]
2 x 1 [53.1kg, 58.1kg]

5 x 5 snatch-grip deadlift, with 3-sec pause at dip position [62.2kg]

WOD

4 rounds –
10 DB snatches (5L,5R) [(22.5kg)]
10 TTB
500m row

Whole workout today was quite short. Cos by the time I finished everything, it was only about 7.15pm (had 15min to spare before official end of class haha). I thought the wod was quite fun :P I guess it’s just cos I can do all the movements and it was quite a short and sweet one that was easy to push yourself hahaha.

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 19/08/17 (Sat)

Wod was pretty crazy today. Really would feel like puking going through it :P Thought there might be a chance it was gonna be partner style… but NO D:

30 pull-ups
30 ring dips
30 GHD
30 alternating pistols
30-cal row
30 power snatch [(85#)]
30 OHS
*EMOM 3 burpees

Burpees were quite the killer after a while. My last few rounds, I took 30sec just for 3 burpees lol. Finished before the 30min mark, but I slacked a bit for the ring dips. Used a band for the last few reps… and there were actually quite a few reps before that where I didn’t lock out my elbows but still counted the reps :P Even so I was stuck at ring dips for at least 5-6min?!!