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 07/06/17 (Wed)

Strength/skill

10-8-6-4-2 thrusters [33.6kg to 51.8kg]

Took turns with Whitney. Coach wanted us to start with 25# plates on each side but we took 15#+2.5kg and she was like wtf might as well just take the 25# hahahah. Oops :P

WOD

27-21-15
Cal bike
Wall balls
Hang power clean [(105#)]

Took about 23min. Not too bad a wod. I thought it was quite fun because hp cleans and wall balls! :D

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 26/05/17 (Fri)

Every time I’ve rested for a day and go back to cf the next, it feels so long since I worked out lol.

Strength/skill

3 x 3 split jerks [44.1kg, 53.1kg, 58.1kg]
3 x 3 power clean [53.1kg, 58.1kg, 62.2kg]
3 x 3 clean high pull from ground [53.1kg, 2x 58.1kg]

My last set of power cleans were quite ugly though haha. And the last rep was almost going into a squat alr!

WOD

“Fran”
21-15-9
Pull-ups
Thrusters [(65#)]

Finished in 6:30. I think pull-ups slowed me down! :(

After class

5 x 10 med ball GHDs [6kg]
Snatch practice

Tried to go for 1RM for the snatches, but max was 53.1kg. Tried to snatch 55.6kg (added 1.25kg per side) but couldn’t lock out fully when the bar was overhead! Right elbow was not locked then I sorta lost my balance and couldn’t stand it up >< oh well!

CF log 14/05/17 (Sun)

Partner wod!

Shared reps –
20 thrusters [(105#)]
30 (clean grip) high pulls from ground
40 push jerks
60 hang power clean
80 front squats
100 deadlifts
*EMOM both do 3 burpees

Finished just before the 30min mark. But we did extra 5 high pulls cos thought it was 40 >< Either way, I think we’d still end after 29min… so we would still have done the same number of burpees haha.

I realised that mayyybe we should have added 2.5kg clamps on each side cos the rx in kg that was written on the board was 50kg lol. Our bar was only 45kg exactly cos we used the 15kg instead of 35# plates :P

Anyway, stayed back till 11am after wod today to celebrate Whitney’s birthday with yummy cakes!! :D There was a small choc paleo one and a Lady M matcha cake :) Yumz.

CF log 10/05/17 (Wed)

Vesak Day public hol!!! :D

It was such a torturous wod. Timer was 38:07 by the time I was done :O

55 HSPUs
55-cal row
55 pull-ups
55 thrusters [(105#)]

And before this it was 10-1 burpees as warm-up (i.e. 55 burpees) ><

This was the order I did the movements. Not sure if I would put thrusters last if I did it again… cos they were a real killer. I prolly took half my total time doing the thrusters alone! D: Could only manage like 3-5 reps each time… haha.

Went for a nice brunch with Anny at Brawn and Brains after wod! Very happy!! The food was good and I would totally go back again hehe ^^

CF log 07/05/17 (Sun)

Partner Anny is finally back again yay! :D And it was a partner wod today :)

Shared reps with partner –
50 box jumps
50 C2B
50 KB swings [(24kg)]
50 front squats [(105#)]
50 TTB
50 push jerks
50 deadlifts
50 wall balls
50 power cleans
100 DUs (rx: 50 triple-unders! :O)
50 thrusters

Omg there were so many movements I’m not sure if I really got everything down?? ^^”┬áIt was 30 reps of everything initially, but cos we did the wod too fast, coach changed it to 50 reps each! Anny and I were already at the jerks when she announced that… but she said we had to make up the 50 reps for the previous movements too so we went back to them after finishing our 50 thrusters! Managed to finish everything just in time before the next class :D It was quite fun for me!

CF log 02/05/17 (Tue)

Didn’t think I would be so tired by yesterday’s wod… but I actually felt the effects of it this morning D:

Strength/skill

Back squats –
3 x 5 [60.4kg, 2x 69.4kg]
3 x 1 [74kg, 79kg, 83kg]

6 x 3 power snatch [37.7kg, 4x 42.7kg]
4 x 3 snatch high pull from ground [46.8kg, 2x 51.8kg]

Usually do my snatch high pulls around 55.8kg (125#) but really not much strength to do it today ><

WOD

21-15-9
Thrusters [(85#)]
KB swings [(24kg)]
Run 1 lap after each round

Prolly finished in less than 20min! Overall it was not too bad, weight-wise. But I could really feel that my shoulders and arms were quite fatigued >< Must be all those jerks and pull-ups yesterday.

CF log 12/04/17 (Wed)

Strength/skill

5 x 3 push jerk [37.7kg to 2x 56.8kg]
5 x 2 BTN push jerk [46.8kg to 56.8kg] – missed one rep at the 4th set tho!

WOD

3 rounds –
10 HSPU
10 deadlift [(175#)]
10 TTB
10 thrusters [(95#)]
10 burpees
10 KB swings [(24kg)]
10 pull-ups

Didn’t list the movements in order cos I really can’t remember haha. I prolly took about 25-30min to finish everything? And I feel so tired by the workout even till now, at night! I ate so much today too!! Usually, I’d be really full after a main at Qiji, but today, I was able to finish the main AND a popiah by myself LOL. The last time I did this I felt like my stomach was gonna explode, but it felt ok today??? Just really full, but not exploding tummy kinda full hahaha.

CF log 02/04/17 (Sun)

Partner wod again! :D And again, we finished it quite fast…. but Whitney and Yzanne were faster! :O

Shared reps with partner –
30-cal bike
50 power cleans [(105#)]
30-cal bike
50 push jerk
30-cal bike
50 thrusters

Thrusters were disappointing! Could not string 5 all the way :( Could string 5 cleans and 10 jerks though! :)

Cos most of us finished the wod with quite a bit to time to spare, we also had to do –

5 x 10
GHDs
Back extensions