CF log 20/06/17 (Tue)

Wahhh my body felt damn lethargic/tired today. Like… I felt that I didn’t have as much strength as I should have (does that even make sense)?? Hahaha.

Strength/skill

3 x 3 back squats [2x 69.4kg, 74.4kg]

3 x 2 power snatch [37.7kg, 42.7kg, 46.8kg]
3 x 3 snatch high pull from ground [51.8kg, 2x 55.8kg]

WOD

5 rounds –
60 DUs
30 GHDs
15 OHS [(95#)]

I only did 4 rounds and it prolly took me around 35min lol :P

CF log 13/06/17 (Tue)

Strength/skill

5 x 1 snatch [37.7kg to 55.8kg]
4 x 3 snatch high pull [2x 55.8kg, 2x 60.8kg]

Back squats –
4 x 2 [60.4kg to 74.4kg]
3 x 1 [78.5kg to 88.5kg]

Not very sure if I went up to 90+kg for the squats though I thought I did hit 205#?? But when I think back about how we added the weights, I can’t seem to get that number hm. Oh well, the weight is about there anyway hahaha.

WOD

4 rounds –
6 front rack lunges [(95#)]
12 power C&J
18 GHD
20 lateral jumps over bar

Took about 20-23min to complete! I thought it was not bad a wod actually. Might even consider it fun? :P

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 31/05/17 (Wed)

Made it for morning class today. It really is quite tiring to do evening yesterday then morning today. It’s like doing 2 wods in a day haha!

Strength/skill

Squat snatch –
3 x 3 [2x 37.7kg, 42.7kg]
3 x 2 [2x 46.8kg, 51.8kg]
3 x 1 [2x 55.8kg, 60.8kg*]

Missed the  60.8kg rep! Couldn’t lock my elbows though I went under the bar… haha. But still pretty satisfied with snatches today :)

5 x 3 snatch high pull [60.8kg]
3 x 2 snatch grip deadlift [69.4kg, 2x 79.4kg]

WOD

“Slightly heavy Grace” (is this even a thing? haha!)
30 C&J [(115#)]

Took me 7:55! Ok la :)

CF log 23/05/17 (Tue)

Strength/skill

3 x 3 power snatch [2x 42.7kg, 46.8kg]
3 x 3 snatch high pull from ground [51.8kg, 2x 55.8kg]
3 x 3 OHS [37.7kg, 46.8kg, 55.8kg]

WOD

“Grace” (30 C&J) [(95#)]
15:00 EMOM (one movement per min) –
2 ring MU [3 jumping ring MU!]
4 strict HSPU
8 KB swings [24kg]

Finished “Grace” in 3:31! :D The last recorded timing I have is 4:36… so 1 min improvement yay! It was singles all the way~

First time doing jumping ring MUs in a wod :D Quite fun hehe. Was sposed to be 4 reps if you do jumping, but coach told me to do 2 haha. I managed 3 per round (except 1) though! :)

Strict HSPUs were quite bad cos I still can’t go low enough T_T Still don’t have the strength to do strict HSPUs :P

CF log 09/05/17 (Tue)

Strength/skill

3 x 4 hang squat snatch [37.7kg, 2x 42.7kg]
3 x 4 snatch high pull from mid-thigh [50kg, 2x 54.1kg]

Back squats –
3 x 5 [60.4kg, 65.4kg, 69.4kg]
3 x 1 [78.5kg to 92.6kg]

WOD

3 rounds –
9 power clean [(105#)]
15 deadlift [(185#)]
21 GHD

It was initially 5 rounds then coach realised it was too long? HAHA. When she asked what round I was at, I was only at the first hahahaha. So she reduced it to 3 rounds, which was MUCH MORE manageable! The deadlifts were the killer for me x.x On a separate note, 3rd day in a row doing lots of power cleans for the wod D:

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 11/04/17 (Tue)

Strength/skill

5 x 5 back squat [69.4kg to 78.5kg]

5 sets –
2 power snatch + 3 OHS [37.7kg to 46.8kg]

4 x 5 snatch high pull from ground [46.8kg to 55.8kg]

Quite satisfied with my snatch+OHS and back squats today actually :P The back squats start weight was my front squat ending weight yesterday lol.

WOD

21-15-9
Power snatch [(65#)]
Wall balls [(6kg)]
Cal row

CF log 05/04/17 (Wed)

Every time I log my wods at the end of the day, it feels like it’s been such a long time since I worked out lol. Like even though it was just this morning, it feels like yesterday… Am I not working out hard enough LOL.

Strength/skill

3 x 5 back squat [55.8kg, 64.9kg, 74kg]

5 sets –
2 power snatch + 2 OHS [37.7kg, 2x 42.7kg, 2x 46.8kg]

5 x 3 snatch high pull from ground [55.8kg to 60.8kg]

I was doing only 2 reps per set until the 4th or 5th (last) set… damn >< I thought it was just 2 reps! Oh well :P

WOD

5 rounds –
1:00 power C&J [7-9-9-9-9]
1:00 row [average 8-cal]
1:00 “Cindy” [1 round each]
1:00 rest

CF log 03/04/17 (Mon)

It was thundering when I woke up this morning. Then I told myself I gotta leave the house before it rains! Didn’t manage to, but I still made it to cf :D There was actually a lot of lightning with a bit of rain when I left. I was so scared walking to the bus stop thinking that I could get stuck by the lightning :P

Strength/skill

3 x 2 power snatch [42.7kg, 2x 46.8kg]
3 x 3 snatch high pull from ground [55.8kg]

3 x 3 OHS [46.8kg, 51.8kg, 55.8kg]

WOD

4 rounds –
12 burpee box jumps
9 power cleans
6 pull-ups + 6 ring dips (rx: 6 MUs)

Took 20-25min for this. It was ok, just as usual, I need to get my MUs soon T_T Ring or bar it’s ok :P Ring dips were manageable today. And I was trying my best to stick to strict pull-ups as much as possible (for more of an arm workout haha).