CF log 11/08/17 (Fri)

Warm-up

60 HSPUs + plank hold

While one partner does the HSPUs, the other plank hold. Can keep swapping till each partner hits 50 reps. Yep, did an extra 10 cos it was initially 75 HSPUs but by the time she reduced the number to 50, I already did 60 ^^”

Shoulders were so fried after this and the EMOM snatches (below) felt heavy lol.

Strength/skill

7 x 5 front squats [4x 60.4kg, 3x 65.4kg]
10:00 EMOM 1 power snatch + 1 squat snatch [37.7kg to 51.8kg]

WOD

15-12-9
Hang power snatch [(65#)]
TTB

Run 4 rounds (~800m)

15-12-9
Hang power snatch [(65#)]
TTB

Lots of running recently lol. Guess cos coach is prepping us for the Mizuno run! Quite exciting cos it’s an ekiden and I’ve never ran in one hehe ^^

CF log 09/08/17 (Wed)

NATIONAL DAY!!! :D SG52!

Almost everyone wore red and/or white to workout today haha. And the colour(s) we wore influenced how many rounds we had to run in the wod lol!

“Hotshots 19”
6 rounds –
30 air squats
19 power cleans [(95#)]
7 strict pull-ups
Run 3/2/1 rounds*

Finished in ~45min though it actually looks oook :P I was running 2 rounds cos only had a red top (no whites on me)! So those who were wearing both red and white or all red or all white ran 1 round. Those (like myself) with only red or only white and some other colour ran 2 rounds. Those not in red or white at all ran 3! Quite interesting la haha.

Went to macs with Anny, David and Jon after wod! Been a while since we had brkf after wod tgt hehe. And it felt so much like a Saturday~

CF log 07/08/17 (Mon)

Decided to sleep in today cos slept late + couldn’t sleep well last night. Went for the evening class instead! It was quite a dreary Monday at work. Felt kinda ‘sian’ the whole afternoon~~ (morning was ok cos there was a meeting on some exciting project and I managed to grab some free food from another one of PA’s events hahah).

The evening class MADE MY DAY though!! :D :D COS PR SNATCH FINALLYYYY. FINALLY CAN SNATCH MY BODY WEIGHT! :D

Strength/skill

5 x 5 back squat [57.7kg to 80.8kg]

Squat snatch –
4 x 2 [37.7kg, 2x 42.7kg, 46.8kg]
2 x 1 [51.8kg, 55.8kg]

Supposed to do 4 x 2 snatch high pulls but Shawn (who was coaching this evening) told me to try going heavier for the squat snatch and made me do 60.8kg — which I managed haha. Even at that weight it was a PR already!! Then he was like “just try for 1 RM, no need to do the high pulls” HAHA. Then he proceeded to add another 1.25kg on each side of my bar – 63.3kg now.

AND YAYYY I MADE IT!!! Managed to stand it up before my arm gave way LOL. Cos I think my left arm hyper-extended a bit so it was a teeny bit uncomfortable at that weight ><

WOD

3 rounds –
Run 2 laps (~300m)
15 power C&J [105# or 115#?]
75 DUs

I swear the C&J rx was 105#! So I did it for the first round… and when I finished the 5th rep of my 2nd round, Shawn came over to ask where are my 2.5kg clamps – he said it was 115#! Looked over and saw that Yzanne added the clamps so ok… I let him add the clamps to 115# cos maybe I really saw wrongly. So did the rest of the wod at 115# hahaha.

But after the wod, I went to the board to check again…. and it was 105# leh hahaha. It was just slightly illegible handwriting :P Oh well, better to do heavier than lighter eh? ^^”

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 02/06/17 (Fri)

From last night, already felt like I needed to crossfit this morning. It was quite a sucky night and I just needed somewhere to vent, something to do. If I had my own cf gym, I would totally have went to workout already haha.

UGH.

It was not a bad workout today. Quite manageable. Nothing to intense (though I might have liked something more intense for my mood LOL).

Strength/skill

7 x 2 front squats [60.4kg to 78.5kg, 83.5kg – 1 rep]

8 x 1 squat C&J [46.8kg to 2x 69.9kg]
5 x 3 clean high pull from ground [2x 55.8kg, 3x 60.8kg]

Quite happy that I managed to do that (almost) 70kg C&J :) Used push jerks today cos it’s been quite a while since I did heavy split jerks. Jerks were quite ugly cos for both reps I couldn’t lock out fast enough and ended up in a bit of a strict press for the last bit haha. Still, made it! C&J PR :)

WOD

3 rounds –
Run 1 lap (~200m)
16 deadlift [(155#)]
60 DUs

Saw DUs and got quite sian already. Tripped on DUs A LOT for the first round. Only started to get it better in 2nd and 3rd. Overall an ok wod~

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 08/05/17 (Mon)

New week, but 4-day week so I’m very happy!! :D

Strength/skill

Front squats –
3 x 4 [2x 60.4kg, 65.4kg]
3 x 1 [69.4kg, 74.4kg, 78.5kg]

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

Missed the 46.8kg on the second last set, but managed for my last one! :)

WOD

21 OHS [(95#)]
21-cal bike
21 power clean
Run 2 laps (350-400m)
15 pull-ups + 15 ring dips (rx: 10 MUs)
Run 2 laps
21 power clean
21-cal bike
21 OHS

I think I took quite long! Not sure what time I started by it was 8.05am by the time I was done haha.

CF log 02/05/17 (Tue)

Didn’t think I would be so tired by yesterday’s wod… but I actually felt the effects of it this morning D:

Strength/skill

Back squats –
3 x 5 [60.4kg, 2x 69.4kg]
3 x 1 [74kg, 79kg, 83kg]

6 x 3 power snatch [37.7kg, 4x 42.7kg]
4 x 3 snatch high pull from ground [46.8kg, 2x 51.8kg]

Usually do my snatch high pulls around 55.8kg (125#) but really not much strength to do it today ><

WOD

21-15-9
Thrusters [(85#)]
KB swings [(24kg)]
Run 1 lap after each round

Prolly finished in less than 20min! Overall it was not too bad, weight-wise. But I could really feel that my shoulders and arms were quite fatigued >< Must be all those jerks and pull-ups yesterday.

CF log 30/03/17 (Thu)

Thought it was gonna be strength day, but turned out to be a wod haha. Not complaining though! I prefer wods :P And idk why it just felt like 2 wods today lol.

Strength/skill

21:00 EMOM (one exercise per min) –
5 power snatch [85#]
10 HSPU
100m shuttle run (I’m guessing is about 100m la haha)

Broke up the snatches to 2-1-1-1, and later rounds to 3-1-1; never 5 haha. And it’s ok cos I feel like it’s sufficiently heavy and I still have time to rest? And… I managed to do 10 HSPUs every round!! :D Started out quite lousy but from the 4th/5th round onwards I just strung 10 :D

WOD

35-cal bike

5 rounds –
10 burpees
10 TTB

35-cal row

Was not too bad a wod I think! :)