CF log 11/10/17 (Wed)

Warm-up

5 rounds –
5 reps wall walk up and down 10kg plate(???)

Hahahaha. No idea what to call this warm-up… Basically there will be a bumper plate (lower one for girls) laid flat just in front of the wall, then had to go up to a wall walk position such that the plate ends up being somewhere under your head (sorta). Then, as though doing a HS walk, walk up and down the plate – moving one hand at a time. Right up, left up, right down, left down = 1 rep. (Not sure if I’ll understand this explanation when I look back on this log LOL).

Shoulders were really quite fried by that. It wasn’t easy T_T Plus my lats were dying from yesterday’s workout already.

But we still had to do our usual –

10-1 HSPUs
Shuttle run after each set

WOD

3 rounds –
10 deadlift (225#) [2x 92.6kg/205#, 1x 97.6kg/215#]
25 GHD
15-cal bike

Spent so long on the deadlifts >< RX too heavy for me cos that’s actually my 1 RM??? But still wanted to go as close as possible…. and decided to add weight on the last round just to try! Glad I did it though was dying D: My form was prolly getting bad haha.

After wod –

75 back extensions with 6kg ball

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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 27/09/17 (Wed)

Strength/skill

10-1 HSPU
Shuttle run after each set

21-18-15-12-9
GHD
Back/hip extension

WOD

5 rounds –
Shuttle run
30 DUs
9 hang squat clean [(105#)]

Cleans felt so heavy >< Not sure how long we took but ended early! 15min to spare after finishing all the exercises for the day. I was damn lag at the start of class cos supposedly was asked to do GHD stuff first but I didn’t know so stood at the medicine balls for some time thinking whether I should do GHD stuff or HSPUs first LOL. Then got suan-ed by coach T_T Quite shag and very sweaty today hahaha – ran so much ><

CF log 13/09/17 (Wed)

Warm-up

10-1 HSPU
Shuttle run after each set

Strength/skill

10 sets – 0:45-sec assault bike – alternate with partner, each one 10 sets

WOD

120 DUs
100 air squats
8 laps shuttle run
6 laps bumper plate run (25#) [25# for first lap, the rest 35#]
40 DB snatches (20L,20R) (22.5kg) [first 10 22.5kg, the rest 20kg]
20-cal bike

This took quite long lol. The bumper plate run was the worst cos the plate cannot touch your body so can’t use body weight to support… and the plate can only be held in front of you, no other position. I think Anny and I made the 25# look too easy lol, so coach told us to use 35# after the first lap ><

Dropped weight for DB snatches cos my back (the part where I sprained) actually hurts quite a bit when I do the rx. Strangely, it was ok for bear complex yesterday haha.


So happy that I don’t have to rush for work this morning cos it’s nomination day (for PE 2017) – though everyone already knows who “won” and there’s no election day -.- My work venue is being used for nomination day in the morning, so security is damn tight and staff don’t have to go to work in the AM if they are not involved! So it’s work from home, or elsewhere yayyy! :D And I have an external mtg in the PM so… out of office for the whole day hehe.

CF log 30/08/17 (Wed)

Quite a nice workout time this morning. Nothing too hard or too simple haha.

Warm-up

10-1 HSPU with shuttle run after each round

WOD

3 rounds –
20-cal bike
Run 2 rounds (~350m)
15 power snatch [(85#)]

Did the strength portion after wod.

Strength/skill

5 x 3 strict press in split jerk position [28.6kg, 2x 31.1kg, 2x 33.6kg]

It felt quite weird and wobbly at first but got more stable towards the end! Really felt like a lunge position and could feel my butt working to hold the split position lollol :P

CF log 23/08/17 (Wed)

Warm-up

10-1 HSPU, shuttle run after each set

Strength/skill

10-8-6-4-2 snatches (rx in #: 80-95-105-135-145) – dno why the increments so weird lol
[35kg, 42.5kg, 46.6kg, 49.1kg, 51.5kg]

I just like to count my weights in kg la haha. But basically worked up from ~80# to 115# for the last 2 reps. Matched the rx till completed set of 6. Tried my best to string all the sets but it got hard for 8 and 6 cos no chalk T_T and I missed the last rep for the set of 4 (which I made up for)  :/ In the end only strung for 10 and 2 lol.

Oh ya, was doing power snatch for 10-8-6, then squat snatch for 4-2.

WOD

3 rounds –
Run 2 rounds (~400m)
21 KB swings [(24kg)]
12 pull-ups

Took less than 20min to finish this. I actually did the runs damn slowly :P

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! :)