CF log 17/10/17 (Tue)

Strength/skill

Back squats –
3 x 5 @ 75% [66.8kg]
3 x 3 @ 80% [71.8kg]
3 x 1 @ 90% [80.4kg]

Power snatch –
2 x 3 @ 50-55% [35kg]
2 x 2 @ 60-65% [40kg]
5 x 1 work up to 1 RM [up to 49.1kg]

WOD

“Isabel”
30 power snatches [(95#)] – finished in 5:52 (but PB is 4:50! :O)
– Rest 1 min –
3 rounds –
0:30 ME bike, 0:30 slow down/rest
– Rest 1 min –
2-min ME ring MUs/C2B [did C2B cos can’t MU]

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CF log 10/10/17 (Tue)

Rained super heavily just as I was about to leave my house this morning. I was already changed and ready to go… so I just went in the rain >< It wasn’t raining at hub though haha.

Strength/skill

Back squats –
2 x 7 @ 75% [69.4kg]
2 x 5 @ 80% [74.4kg]
2 x 3 @ 85% [78.5kg]

9:00 EMOM squat snatch –
0:00-2:00 3 reps [37.7kg]
3:00-5:00 2 reps [42.7kg, 2x 46.8kg]
6:00-8:00 1 rep [51.8kg, 2x 55.8kg]

Missed the first 55.8kg and did a super ugly one for the next 55.8kg…. not even sure whether it was counted as a rep lol. Oh well ><

Weights for snatches and squats were actually slightly lighter than last week lol. But I guess it partially due to the time of day I wodded too :P Went for evening class last week! = more energy/more awake to lift heavier LOL.

WOD

“Fight gone bad”
3 rounds, *1:00 AMRAP per movement –
Cal row
Wall balls
Box jumps
SDLHP [(65#)]
Push press
Rest
*actually just 0:45 work, remaining 0:15 used to change stations

For first 2 rounds, I did about 12 reps for everything except 15 for wall balls and 7-cal for row. On the last round, did 15 reps for everything and 10-cal row.

CF log 03/10/17 (Tue)

Evening class todayyyy.

Woke up feeling a bit sick again. So decided to sleep in. I was actually sniffing the whole morning in office D: But it got better after lunch. After we had mini hotpot hahaha.

Strength/skill

Back squats –
2 x 7 @ 70% [66.8kg]
2 x 5 @ 80% [71.8kg, 75.8kg]
2 x 3 @ 85% [80.8kg]

9:00 EMOM squat snatch –
0:00-2:00 3 reps [35kg]
3:00-5:00 2 reps [44.1kg]
6:00-8:00 1 rep [49.1kg, 2x 53.1kg]

Was thinking of just sticking to 49.1kg cos I “zek-ed” my left butt doing back squats…… lol. But coach saw and told me “just add the 10# laaa”, then she even went to take 10# plates out from another bar when she saw that there was no more 10# plates in the stack HAHA. So ok, added 10# on each side for the last 2 sets. Manageable la haha.

WOD

3 rounds –
30 hang power clean [(85#)]
30 wall balls
30-cal bike

Wa since I knew the wod from those who went in the morning, I’ve been excited hahaha. So many cleans! And hang power movements are my fav! I used to hate them cos the range of motion was so short so it felt harder to get heavier weights up… but I have now found out how efficient they are and I LUV ITTT HAHA.┬áPlus there are wall balls!

Not sure how long I took to finish but I guess it’s about 30min. Well, at least I finished with 5 min to spare before end of class hahaha. I could string 10 cleans each time! Until my last round where I strung 10, then had to use 3 sets to complete the remaining 20 reps lol (shag). It was a fun wod hehehe :D But I was soooo sweaty after it. One of the more sweaty wods imo.

CF log 02/10/17 (Mon)

Strength/skill

6 x 2 front squat [48.6kg to 77.7kg]

9:00 EMOM – 1 hang squat clean + 1 squat clean + 1 split jerk
[3x 44.1kg, 3x 49.1kg, 3x 53.1kg]

WOD

20-cal bike

5 rounds –
12 C2B
9 squat snatch [(85#)]
6 HSPU

Snatches felt pretty heavy… I wanted to scale my C2Bs to pull-ups and actually did it for one round lol. But after that somehow decided to just try to pull myself higher to get the C2Bs. I didn’t have my chest touching the bar every rep, but at least I pulled high enough :P

CF log 26/09/17 (Tue)

Strength/skill

15:00 EMOM –
0:00 – 3:00 3 squat snatch @ 70% (4 sets) [35kg]
4:00 – 7:00 2 squat snatch @ 75% (4 sets) [44.1kg]
8:00 – 11:00 1 squat snatch @ 80% (4 sets) [53.1kg]
12:00 – 14:00 snatch grip pause (at knee 2-sec) deadlift @ 95% (3 sets) [62.2kg]

Back squats –
2 x 7 @ 70% [55kg, 64.1kg]
2 x 5 @ 75% [69.1kg]
2 x 3 @ 80% [78.1kg]

Work up to moderately heavy paused (at bottom 2-sec) OHS [49.1kg]

WOD

18:00 AMRAP –
18-cal bike
15 wall balls
12 DB snatches [(22.5kg)]
9 TTB

Strict TTBs cos my blisters not fully healed. Was quite slow at the DB snatches; did alternating. Started with snatches, then TTB, bike. wall balls. Until time was running out then I swapped the order a little cos the bike was being used >< So instead of doing the bike to complete my 3rd round, I did the TTBs of my 4th round LOL. Confusing.

Did the bike I missed out after the 18min though. So in total I did 3 rounds + TTB (of 4th round) haha.

CF log 23/09/17 (Sat)

Warm-up

4:00 AMRAP with PVC pipe –
10 OHS
10 BTN Sott’s press
10 shoulder pass throughs (while squatting)

We did team series events 1 and 2 today! Went for 12nn class and there were only 6 of us lol, and 4 of us are from 7am classes so it was sorta like weekday morning classes haha! There was so much space! :D

WOD

“Event 1”
9-15-21
Thrusters [(65#)] – take turns with partner, reps not shared
Synchro burpees

– Rest 2 min –

“Event 2”
120 DUs – per person
120 C2B – shared reps with partner
120 hang snatch [(65#)] – shared reps with partner
120 DUs – per person

Happy that Anny also came at 12nn today (cos she decided to sleep in; I had work in the morn) so I had a partner! :) We finished event 1 in ~10:05. Quite proud of our synchro burpees cos was quite synchro when I saw the short snippet that Xin posted on the hub insta haha!

We started event 2 at 12:00 (after the rest). Finished everything at 44:25! Could have finished earlier together if I DU-ed faster hahaha. I had 20 left when Anny already finished hers! Was slow for the first set of DUs too :P Oh, and I ripped my right hand from C2B >< Wa really put in effort to get my chest to touch the bar cos Xin emphasized it a lot today hahaha.

CF log 19/09/17 (Tue)

Missed Monday’s cos I woke up feeling tired and achy. Wanted to go for evening, but I forgot I actually had a movie night with my colleagues HAHA. Oops :P So yep… wod-less Monday.

But back this morning! And not as achy anymore :)

Strength/skill

8:00 EMOM – 1 hang power snatch + 1 power snatch [5x 42.7kg, 3x 46.8kg]
8:00 EMOM – 1 OHS 2-sec hold + 1 OHS [46.8kg to 51.8kg]

WOD

55 power snatch [(65#)]
55 C2B
35-cal bike
55 HSPU

It was written as a 15:00 AMRAP which is really impossible for any of us LOL. I only finished snatches and C2B in the 15:00. So we had to continue till we finished one round… which took me about 30min D: I did HSPU as 3rd exercise and was very slow :( Somehow couldn’t go fast on it today >< Maybe cos of the previous exercises haha. Ended with the bike!

CF log 11/09/17 (Mon)

Strength/skill

5 x 5 front squat [46.8kg to 64.9kg]

Sprained my back on the 2nd set I think >< Was only at 55.8kg! But still continued adding anyway :X And did the squats way slower than usual lol.

Squat clean & jerk –
4 x 2 [2x 46.8kg, 2x 51.8kg]
1 x 1 [55.8kg]

Left back was hurting, so used much lighter weights than my usual haha. I even used a belt, but it was not tight enough for me so didn’t provide as much support as it should have :P

5 x 5 deadlift with 3-sec pause at power position [55.8kg to 64.9kg]

WOD

21-15-9
Squat snatch [(95#)]
C2B

25-30min to complete. Was originally 65# but coach changed it to 95# D: Completed it despite my hurting back. Thankfully, it doesn’t hurt as much when I do snatches (vs. cleans/front squats). My C2Bs were not the best today either cos there were some reps I didn’t pull high enough but still counted them lol. Esp at the set of 21. But later on, after I’ve warmed up a bit, it got better~

CF log 09/09/17 (Sat)

Warm-up

4 rounds –
0:30 V-ups, 0:30 rest
0:30 hollow rocks, 0:30 rest
0:30 russian twists with 15# plate, 0:30 rest

I got a tailbone abrasion from the v-ups and hollow rocks lulz. Only realised when I showered after class :P

WOD

(1) 9:00 alternate EMOM (i.e. 3 rounds) –
1 muscle snatch [(65#)]
3 power snatch
5 squat snatch

1:00 rest

(2) Every 2:00 for 5 rounds –
Snatch complex (TnG 1 muscle snatch + 3 power snatch + 5 squat snatch)

2:00 rest

(3) 10:00 AMRAP with partner, take turns after each set of the snatches in (1)

For the AMRAP, Anny and I completed 5 rounds of the 1-3-5 + the muscle and power snatches. So…. combining (1), (2), (3), both of us did a total of 121 snatches at 65# today :O Do till arm tired lol.

CF log 06/09/17 (Wed)

Evening class today! Cos I just wanted to sleep in lol #lazy.

Strength/skill

Squat snatch –
4 x 2 [35kg to 49.1kg]
2 x 1 [53.1kg, 58.1kg]

5 x 5 snatch-grip deadlift, with 3-sec pause at dip position [62.2kg]

WOD

4 rounds –
10 DB snatches (5L,5R) [(22.5kg)]
10 TTB
500m row

Whole workout today was quite short. Cos by the time I finished everything, it was only about 7.15pm (had 15min to spare before official end of class haha). I thought the wod was quite fun :P I guess it’s just cos I can do all the movements and it was quite a short and sweet one that was easy to push yourself hahaha.