CF log 30/11/17 (Thu)

YAY LAST DAY OF NOV. Somehow this month felt pretty long too. I wish December would feel long. I don’t want it to end so fast T_T Fave month of the year besides my birthday month HAHA.

Strength day! Cos I’m missing the weekend wods this week + didn’t wod on Monday. Needa get my workouts in :P

15:00 EMOM back squats –
5:00 5 reps [2x 55.8kg, 3x 60.8kg]
5:00 3 reps [2x 69.4kg, 3x 74.4kg]
5:00 1 rep [78.5kg to 87.6kg] – can’t rmb if I tried 92.7kg :/

15:00 EMOM 3-position pause deadlift [8x 55.8kg, 7x 60.8kg]

7 x 3
Bench press [37.7kg, 2x 42.7kg, 4x 46.8kg]
BTN strict press [5x 28.6kg, 2x 33.6kg]

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CF log 23/11/17 (Thu)

Went for strength day; which I don’t usually go for. Even coach knows and she asked why I went today LOL. Joey asked me too hahahah.

I went cos I didn’t wod yesterday and I felt guilty – esp cos I ate so much LOL. And I didn’t go cos I was lazy…. not due to lack of time/busy schedule haha.

So happy there was no EMOM deadlifts today! It’s the usual strength day that I know and like hehe.

Warm-up was 10-1 burpee pull-ups.

15:00 EMOM back squats –
5:00 5 reps [3x 55.8kg, 2x 60.8kg]
5:00 3 reps [69.4kg]
5:00 1 rep [74.4kg, 78.5kg, 3x 83.5kg]

Hm lighter than usual but is ok. I was trying to work on not over-arching my lower back haha. Think it worked cos I didn’t feel that much strain on my lower back today!

7 x 3
Deadlift [74.4kg to 95.5kg] – ended at 6 sets
Bench press [40kg to 46.6kg]
BTN strict press [28.6kg]

Did this portion with Anny and Joey! :) Yay had friends at strength day today haha.

CF log 26/10/17 (Thu)

Finally went for another strength day cos I’ll be missing too much workout days if I don’t go this week ><

It’s still the same ol’ same ol’.

15:00 EMOM back squats –
5:00 5 reps [60.8kg]
5:00 3 reps [69.4kg]
5:00 1 rep [78.5kg to 2x 87.6kg]

15:00 EMOM pause 2-position deadlift [125#]

7 x 3 BTN strict press [28.6kg]
7 x 3 bench press [35kg, 40kg, 5x 44.1kg]

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
U-ups
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 30/08/17 (Wed)

Quite a nice workout time this morning. Nothing too hard or too simple haha.

Warm-up

10-1 HSPU with shuttle run after each round

WOD

3 rounds –
20-cal bike
Run 2 rounds (~350m)
15 power snatch [(85#)]

Did the strength portion after wod.

Strength/skill

5 x 3 strict press in split jerk position [28.6kg, 2x 31.1kg, 2x 33.6kg]

It felt quite weird and wobbly at first but got more stable towards the end! Really felt like a lunge position and could feel my butt working to hold the split position lollol :P

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]

6-5-4-3-2-1
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]

6-5-4-3-2-1
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.

Warm-up

5 x 10 wall balls [6kg]

Strength

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