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 19/06/17 (Mon)

Evening class today cos had an early morning meeting :( Which actually ruined my week cos of the work that got assigned then. SIGH. I really wish I was sick sometimes to escape these responsibilities ><

But anyway, as usual, crossfit makes everything better LOL. (ok maybe except on days when there are movements I can’t do/suck at – read: DUs. Hahahah jk)

Felt like a double wod today because we started with:

30 C&Js [(135#)]

I finished it in about 17:30? Could choose between power and squat cleans and I was doing power all the way.

Shared a bar with Yzanne. She did it in sets of 3, while I did it in sets of 2. She was linking her clean to jerks while I was breaking them up :P Strong siaaa. I think she was done before 12min… or around there lol.

WOD

30-cal row
30 box jumps
30 power snatch [(65#)]
30 TTB

Finished this faster than the 30 C&Js haha! Around 11:35.

 

CF log 14/06/17 (Wed)

There wasn’t anything strength/skill-ish today. So it was a double wod to me~

WOD 1

“Isabel”
30 power/squat snatches for time [(95#)]

Did it in 4:50. Not sure if that’s good, bad or average haha. Looked back on past records and found that the last timing I recorded (probably years ago), was 9:40!! So actually about halved my timing this time :P

WOD 2

6 rounds –
13 thrusters [(85#)]
14 pull-ups

Did in about 25min I’m guessing? Got more shag as it went along, but still manageable!

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 12/06/17 (Mon)

Strength/skill

6 x 2 squat snatch [37.7kg to 2x 51.8kg]
6 x 2 front squat [60.4kg to 78.5kg]

WOD

10 deadlift [(185#)]
10-cal bike
8 deadlift (225#) [195#]
15-cal bike
6 deadlift (255#) [205#]
20-cal bike
4 deadlift (285#) [215#]
25-cal bike
2 deadlift (295#) [225#]

Lol, totally couldn’t keep up with the increase in deadlift weights. My 1RM is only 225#?!! Well, at least I managed to get to it for the last 2 reps… :P Deadlifts are really one of my weakest movements!

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 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 29/05/17 (Mon)

Didn’t sleep well last night so I actually felt rly sleepy and tired when I woke up this morning. It felt as though I went for cf yesterday and wanted another rest day, but fact is I didn’t go lol. On the contrary, I was actually quite sedentary and ate a lot?! D:

Dragged myself to go anyway. Aiming for 6x a week unless it’s a tyre flips week (then 5x lol).

Strength/skill

5 x 2 front squat [60.4kg to 78.5kg]
5 x 2 squat snatch [37.7kg to 51.8kg, 55.8kg 1 rep]

So close to getting 2 TnG squat snatches at 55.8kg (~125#)!! Caught the first rep pretty nicely, then the second rep I guess I didn’t tighten/lock my shoulders quick enough so swung too much and the bar flew back so had to let go ahhh :P But still pretty happy with my attempt! 125# is starting to get comfortable?

WOD

4 rounds –
15-cal bike
18 wall balls
15 KB swings [(24kg)]
12 burpees

It looked ok. But I started to get tired already after the first round lol. Think it’s very cardio… so quite a tiring wod!

CF log 27/05/17 (Sat)

Shoulders were super tight/achy today. It took sooo long to warm up! Even doing push-ups as warm-up today felt so tiring?!

Strength/skill

10-8-6-4-2
Snatch balance [15kg, 28.6kg, 37.7kg, 42.7kg, 51.3kg]

WOD

21-15-9
Snatch grip deadlift [(95#)]
Hang power snatch
OHS
*10-cal bike after each round

Took about 23min to complete! There was hardly any chalk nearby today so had to walk to the other side of the box to get them… which is pretty far LOL. So each time I took a bit more than I usually would and made sure I did as many snatches as possible haha! It was quite mental towards the end cos my shoulders were really quite fried :P Glad I could manage stringing 5 snatches most of the time though!

Not gonna wod tmr cos I think it’s most likely gonna be tyre flips….. haha.