CF log 14/08/17 (Mon)

Strength/skill

10-8-6-4-2 thrusters @ increasing weight
[37.7kg, 42.7kg, 46.8kg, 49.3kg, 51.8kg]

There was an rx for this which started at 105# (46.8kg) but obv I can’t start from that weight and still keep increasing lol. So scaled down to what I could do. Mayyybe I could have done 55kg (125#) for the 2 reps. Hm. Though I was a bit struggling for the 49kg 4 reps, the 51kg 2 reps was not too bad :P

WOD

1000m row
30 C&J [(85#)]
750m row
25 power snatch
500m row
20 thrusters

Quite shag but still more manageable than I thought it’d be! Guess cos the weight is not thaat heavy (since we do 95# and 105# quite often nowadays) haha.. Plus, no squats! xD

CF log 06/08/17 (Sun)

No partner wod this week! Another solo wod today haha, but it was more interesting than yesterday’s I felt!

10 to 1 –
Thrusters [(105#)]
Ring dips
KB swings [(24kg)]

Think most people took around half an hour… I didn’t think we would finish so fast haha! So after we were done, we did:

100 back extensions with ball [(6kg)]

Hamstrings and back were so fried from this ><

Went to have toast box with Anny after! :D Finally got to eat my soft french PB set again! And it was a nice chit-chat session hehe ^^

CF log 21/07/17 (Fri)

YAYY ON LEAVE!!! Sposed to go JB for durian day trip with parents but it got cancelled so made plans to go to Adventure Cove with Anny after 7am wod! :D

Strength/skill

3 x 3 push jerk [46.8kg to 56.8kg]
3 x 2 BTN push jerk [46.8kg to 56.8kg]

I thiiiink I used similar weights for normal and BTN jerks haha. Can’t rly remember! ><

3 x 3 power clean [46.8kg to 60.8kg]
3 x 3 clean pull from ground [55.8kg, 2x 60.8kg]

WOD

6 rounds –
6 pull-up + 6 ring dip (rx: 3 MUs)
6 DB thrusters (22.5kg) [17.5kg]
9-cal bike

After the wod, felt like could have went for 20kg DB thrusters. I shall take note and try that heavier weight next time haha!

CF log 17/07/17 (Mon)

Warm-up

10-1 HSPU
Shuttle run after each set

My shoulders ached so much doing the HSPUs D:

Strength/skill

5 x 4 front squat [60.4kg to 74.4kg]

7 sets – 3 power clean + 1 jerk [42.7kg to 60.8kg]
4 x 3 clean high pull from ground [55.8kg, 3x 60.8kg]

The 60.8kg C&J was v ugly lol >< My last clean and the jerk was so unstable.

WOD

8:00 AMRAP –
3 thrusters [(65#)]
3 TTB
6 thrusters
6 TTB
9 thrusters
9 TTB
….. (increase 3 reps each round)

Managed to complete up to 15 thrusters, 15 TTB just in time! I think that’s not bad… hahaha.

CF log 09/07/17 (Sun)

With a partner, 50 rounds –
3 thrusters [(105#)]
5 pull ups
10 DUs
*alternate with partner every round

Quite funny cos the wod kept changing as we went along :P It was just impossible to finish the original one which was 80 rounds, with 20 DUs! It dropped to 10 DUs, then 60 rounds, and finally 50 rounds (i.e. 25 rounds per person) hahaha. Anny and I only finished just in time >< I think the thrusters were the hardest cos unlike yesterday, weight today was pretty heavy! And yknow this wod combines all my weaker movements D:

CF log 02/07/17 (Sun)

It was Francis’ farewell wod today (though I’ve never spoken to him, I know who he is lol). Apparently he’s going overseas to work.

WOD

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

10 rounds “Cindy”

Back squats to ‘Sally Up, Sally Down’ song [(95#)]

The blue letters make up his name hahaha. (Yup, like that also can :P)

It was actually not too bad overall…. though the back squats part got tough towards the end; cannot keep up with the song! But I’m quite happy I still managed to do all the reps :) My upper back/lats ached like crazy at the end.

Did Fran then Cindy. I think I finished Fran in 10-11min… and all the Cindys in at least 15min lol. Kinda took my time with them :P

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!