CF log 31/08/17 (Thu)

Wow, back for strength day after prolly at least a month?! Cos I always rest on strength day hahaha. I decided to go large part cos I WAS ON LEAVE :D :D :D

And….. we’re still doing the usual squats, still having some variation of deadlifts and presses.

Oh but one special thing is that we had Yuren’s birthday “wod” before the usual strength stuff! (And a matcha crepe cake to celebrate after class.)

For Yuren’s birthday, 24 reps of each movement shared with partner –
Yellow KB swings
Ring dips (ughhhh haha)
Elevated push ups
Nine-count burpees

Then usual strength day stuff.

15:00 EMOM back squats –
5:00 5 reps [60.8kg]
5:00 3 reps [69.4kg]
5:00 1 rep [3x 78.5kg, 2x 82.5kg]

My right knee hurt (maybe cos I pulled it or something??) after the 2nd/3rd minute -.- But I managed to tahan till end of the first 5 min before getting my knee sleeve lol. Thankfully it helped and I just didn’t really push myself too much anymore for the remaining sets :P Otherwise I think I could have at least gone heavier for the 1 rep sets haha.

15:00 EMOM deadlift, 3-sec pause at shin and knee position [55.8kg]

New variation of deadlifts. Quite back-breaking despite the not too heavy weight…

7 x 3
BTN strict press [24.1kg to 31.6kg]
Bench press [40kg to 44.1kg, 46.6kg assisted]



CF log 22/06/17 (Thu)

Strength day. Still feeling quite lethargic though… but no more rest days till Sunday! #determinedlol

15:00 EMOM back squats –
5:00 5 reps [3x 60.8kg, 2x 64.9kg]
5:00 3 reps [2x 69.4kg, 3x 74.4kg]
5:00 1 rep [78.5kg to 92.6kg]

Strict press [28.6kg to 40.2kg]
Bench press [33.6kg to 49.3kg]
Deadlift [69.4kg to 102.1kg]

Cooool! Didn’t know I managed to hit 100kg today? Haha yay! :) Just for my reference, bar was loaded with (each side) 45#, two 15#, 10# and a 5kg plate – for my last rep.

CF log 15/06/17 (Thu)

Decided to go for strength day today since I could reach work late. Was asked to go for some off-site visit in the morning so only meeting my colleague at 10.30am! Which means I didn’t have to rush after cf… so chill morning! Was thinking of just going back home to sleep after wod, but just nice Anny texted me last night to say she was thinking of going too, so we could have breakfast together! With some other morning class peeps :D

15:00 EMOM back squats –
5:00 5 reps [64.9kg]
5:00 3 reps [74kg]
5:00 1 rep [78.5kg to 92.6kg] – actually not sure if 92.6 or 97.6 lol :P

7 x 3
Bench press [37.7kg to 45.2kg, 47.7kg – last rep assisted]
Strict press [29.1kg to 35.6kg]
Deadlift [78.5kg to 97.6kg]

Toast Box for breakfast! :D Ate and talked till 10am before starting my work day hahaha.

CF log 08/06/17 (Thu)

Strength day. Been a while since I did this cos I always designate strength day to be my rest day haha.

Still hasn’t changed after so long. Warm-up with 10-1 burpee pull-ups then,

15:00 EMOM back squats –
5:00 5 reps [60.8kg]
5:00 3 reps [69.4kg]
5:00 1 rep [78.5kg to 3x 88.5kg]

Bench press [37.7kg to 47.7kg – 2nd rep assist, 50.2kg – assisted]
Strict press [28.6kg to 37.7kg]

There were deadlifts too but I sprained my left lower back after the last strict press and stopped doing >< Coach used the power dot on me and it was quite shiok? Hahah!

CF log 04/05/17 (Thu)

Strength day.


5 x 10 wall balls [6kg]


15:00 EMOM back squats –
5:00 5 reps [64.9kg]
5:00 3 reps [69.4kg, 4x 74.4kg]
5:00 1 rep [78.5kg to 2x 93.5kg]

7 x 3
Deadlift [69.9kg to 92.6kg]
Strict press [28.6kg to 2x 37.7kg] – missed last rep on 2nd last set though :P
Bench press [37.7kg to 46.8kg]

On my 6th set of bench, I did 46.8kg, but last rep was assisted by coach. When I did the last set, I only managed 2 before racking the bar┬áback. Then coach said “got one more rep” lol so I went back to do it. After I finished, I noticed that there was an additional 1.25kg on each side?! HAHA. Must be she added when I wasn’t looking and idk if she added on my last set, or last rep :P I’m guessing it was added at the start of the last set that’s why I could not even do one rep unassisted?! Hahaha :P

CF log 16/03/17 (Thu)

Strength day.

Damn lazy to log strength day workouts nowadays cos it’s always the same few movements and I’m always using similar weights hahaha.

It was actually quite tiring today though, cos I think I lost some stamina from eating and resting too much from my holiday :P

15:00 EMOM back squat –
5:00 5 reps [60.8kg]
5:00 3 reps [69.4kg]
5:00 1 rep [78.5kg to 88.5kg]

5 x 5
Bench press [4x 37.7kg, 42.7kg]
Deadlift [69.4kg, 4x 78.5kg]
Strict press [3x 28.6kg, 2x 31.1kg]

CF log 23/02/17 (Thu)

TGIT!! It felt so much like a Friday today cos 1) we did strength day, 2) it’s my last day of the work week cos I’m off tmr! :D

15:00 EMOM back squats –
5:00 5 reps [50kg, 59.1kg, 3x 63.6kg]
5:00 3 reps [3x 77.2kg, 2x 82.2kg]
5:00 1 rep [2x 86.3kg, 3x 91.3kg]

Partnered a guy so used men’s bar today! Whitney was going light cos doc told her cannot go too heavy hahaha. But still, excited to see her do opens on Saturday! xD

5 x 5
Bench press [3x 37.7kg, 2x 42.7kg]
Strict press [3x 28.6kg, 2x 31.1kg]
Deadlift [69.4kg, 78.5kg, 3x 83.5kg]

CF log 09/02/17 (Thu)

Strength day! Seems to have shifted to Thursday now.

15:00 EMOM back squats –
5:00 5 reps [2x 60.4kg, 3x 64.9kg]
5:00 3 reps [2x 69.4kg, 3x 74.4kg]
5:00 1 rep [78.5kg to 93.5kg]

I was very sure I added the 2.5kg on each side.. but now that I’m recording my weights, I can’t believe I hit 90+kg?? LOL. Cos for the longeest time, I’ve been stopping at 88.5kg :P

5 x 5
Deadlift [78.5kg, 83.5kg, 3x 87.6kg]
Bench press [37.7kg, 40.2kg, 3x 42.7kg]
Strict press [2x 28.6kg, 3x 33.6kg]