CF log 11/12/17 (Mon)

Butt is surprisingly soooo sore from yesterday’s wod! Surprising cos I do front/back squats heavier than those 125# cleans but never felt my butt ache so bad before… but today… :P Feels good though; like I worked out well HAHA.


7:00 EMOM 1 squat snatch [37.5kg to 53.1kg]

6 x 2 paused (1-sec at knee) squat snatch [40kg to 44.1kg]
5 x 2 snatch grip deadlift [66.8kg]

6 x 5 front squat [3x 57.7kg, 3x 62.7kg]


12:00 alternate EMOM –
ME wall walk (rx: HS walk)
3 single arm DB OHS (change hands each min) [17.5kg]

Should have went heavier for the DB OHS! Tried the 20kg one on the last round and realised it was actually quite doable… :P

Butt got more achy throughout the day~ Thighs starting to ache too. Hopefully not too many squat movements tmr!!!


CF log 22/08/17 (Tue)

Back at crossfit in the morning, after going for a session last evening lol. 12hrs apart is a bit insane. But I made it. Was so tempted to skip today but glad I didn’t.

“I wish I didn’t wake up for the wod” – said no one, ever hahaha.


5 x 4 back squats [60.4kg to 83.5kg]

7 x 1 squat snatch [37.7kg to 55.8kg] – missed last 2 at 60.8kg then 58.3kg
5 x 5 snatch grip deadlift @ 75% of snatch, pause at dip position before standing [51.8kg]

This part was so similar to last night. Actually even the warm-up was similar cos we did tabata with DUs again. Except that it was alternated with jumping pull ups today instead of air squats (yesterday).


21-cal bike (30-cal for guys)

Then 5 rounds –
30 DUs
7 DB hang squat clean (20kg) [15kg first round; the rest rx 20kg]

Then 20 pull-ups + 20 ring dips (rx: 10 MUs)

Took 20-25min for the wod haha. At 8am I only just finished the 5 rounds. The DB cleans were quite tough! The DB kept hitting my wrist as I let them down after each rep… gonna get bruises there now >< I think my wrist needs to be stronger and less “floppy” so I can hold the DBs in position such that they don’t flop around and hit my wrist so much next time? Is that the right line of thought/logic? Hahaha :P

CF log 04/08/17 (Fri) + happy friday!


5 x 5 front squats [55.8kg, 60.8kg, 3x 64.9kg]

Power snatch –
3 x 2 [37.7kg, 42.7kg, 46.8kg]
3 x 1 [51.8kg]

4 x 3 snatch high pull from ground [3x 55.8kg, 60.8kg]


3 rounds –
10 front squats (clean from ground) [(135#)]
20 C2B
50 DUs

The front squats were DAMN BAD. First round was manageable… struggling a bit already. Second round was really a push and I totally felt like I was pushing myself damn hard to complete 10 reps at a go. And the 3rd round I just gave up and did 5-5 hahaha. Front squats killed me T_T If not I’d think the rest is quite manageable…? Thankfully only 3 rounds.

Anyway, feeling very happy this Friday haha! Cos I’ve completed the minutes for my weekly big meeting yesterday, hence freeing up my Friday :D The meeting’s usually on Fridays and it’ll be a mad rush to get the minutes out on the day itself.

Plus!!! Finally had the one to one session with my boss to talk about my current work. I’m quite happy that I managed to air all my grievances LOL. The whole “feedback” session was really just me complaining in a nicer manner :P He sorta explained why some things are the way they are too… but I just took them all with a pinch of salt cos I still feel like he’s not 100% trustworthy lol.


CF log 31/07/17 (Mon)

Happy birthday partner!!! :D :D :D (who chaokeng-ed on her birthday when the whole #chaokeng crew was around hahah)


5 x 5 back squats [55kg to 78.1kg]

5 x 2 squat snatch [35kg to 49.1kg, 53.1kg] – missed last rep of 53.1kg
4 x 3 snatch high pull from ground [2x, 2x 58.1kg]


50 pistols [25L,25R]
10 hang power cleans [(135#)]
14 pull-ups + 14 ring dips (rx: 7 MUs)
50 GHD

Very heavy cleans today!! >< But quite happy I managed to string 2s and 3s :D Finished too fast, then coach saw Calvin doing a second round of cleans and made me and another guy who finished do it too :P Still finished before 8am haha!

CF log 25/07/17 (Tue)

Yayyy birthday!!! I wanna tell myself that I don’t make birthdays such a big deal, but in actual fact, I do. I just think remembering someone’s birthday kinda reflects the extent to which you care about someone. Cos… it seems like something so small, but if someone actually bothered to take note and remember.. then wish you on that day, it just feels nice and makes you feel important haha. So I must admit that I will get a bit disappointed if people whom I thought cared didn’t wish me… But I’m happy to say that this year, the people that mattered remembered so yay :) <3

I kept it low-key at wod today though. Didn’t say anything about it HAHA.


5 x 5 back squats [60.4kg to 78.5kg]

7 x 2 squat snatch [37.7kg to 51.8kg]
4 x 3 snatch high pull from ground [2x 55.8kg, 2x 60.8kg]


2 rounds –
30 GHD
15 power snatch [(65#)]
5 MUs [banded]
15 power snatch [(65#)]
5 MUs [banded]
30 back extension

Sposed to be 3 rounds, but with 25-30min it was not really possible haha. So reduced to 2! But still really tiring. It was actually more tiring than I thought it would be :P


CF log 14/07/17 (Fri)


5 x 5 push press [37.7kg, 42.7kg, 3x 46.8kg]
5 x 3 push jerk [46.8kg, 51.8kg, 3x 55.8kg]

5 x 3 power snatch [37.7kg, 42.7kg, 3x 46.8kg]
4 x 3 snatch high pull [51.8kg, 2x 55.8kg, 60.8kg]


5 rounds –
15 GHD
9 deadlift [(185#)]

WOD was quite fun except for the deadlifts lol. Split it up 5-4 till the last round when I just decided to string all hahaha :P

CF log 05/07/17 (Wed)

The right side of my lower neck area hurt today >< Somehow strained it during wod yesterday… so I actually can’t really bend my head down or tilt it to the left. It hurt when I was racking for front squat too lol. So kinda went lighter on the strength/skill today.


5 x 6 front squats [60.4kg]

6 x 3 squat snatch [2x 37.7kg, 4x 42.7kg]
4 x 3 snatch high pull [51.3kg]


3 rounds –
21 wall balls [(6kg)]
18 GHD
15 box jumps
12 DB snatches (6L,6R) [(22.5kg)]

Wod was pretty ok but I thought could be better if that neck part didn’t hurt hahah :P

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.


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]


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

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