CF log 28/11/17 (Tue)

I’m getting quite lazy to go for cf in the mornings now :( NEED TO CHANGE AND GET THE DISCIPLINE BACK!!! Gonna go for the rest of the weekdays this week~ yes, including strength day ><

Strength/skill

7:00 EMOM 1 squat snatch [35kg to 53.1kg]
6:00 EMOM 5 back squats [53.1kg to 71.3kg]

3 x 2 pause (at knee) squat snatch [35kg, 40kg, 44.1kg]

WOD

21 pull-ups + 21 ring dips (rx: 21 MUs)
42 thrusters [(85#)]
63-cal row

Quite sad that I still can’t do MUs, so I’ll never know the feelz of how tough MU wods are T_T But tbh ring dips are already killing me lol. Did the thrusters, then row, then pull-ups/ring dips. Thrusters felt better than I thought!

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CF log 19/11/17 (Sun)

Partner wod again! :)

Shared reps –
Run 3 laps (together)
60-cal bike
60 thrusters [(105#)]

Run 2 laps (together)
40-cal bike
40 thrusters

Run 1 lap (together)
20-cal bike
20 thrusters [(105#)]

It was 60 thrusters each in total :O And 105# is pretty heavy for me… Still remember the time I did 105# rep by rep though hurhur.

Anyway, Anny and I were second last pair to finish. Like IDK WHY everyone finished so fast. Cos I didn’t think we were super slow. We still finished before class ended though.. maybe took about 40/45min?

Ok, for some pairs I know why they finished faster… cos they did much lighter weight such that they could string 10 reps each time -.- Like this pair of guys were using 95# when the guys rx was 155#. I mean, I know you can’t go 155# la… but scale down should not be scaled all the way to you being able to do 10 reps at a time right?! Idk why but I just get quite annoyed when pple slack so much LOL. Not my prob also annoyed srsly :P

CF log 03/11/17 (Fri)

Strength/skill

9 power cleans [(105#)]
9 front squats
9 push jerks

7 power cleans [(115#)]
7 front squats
7 push jerks

5 power cleans [(125#)]
5 front squats
5 push jerks

It was quite shag T_T

WOD

12-9-6-3
Thrusters [(105#)]
1 lap prowler drag after each round [three 45# plates on prowler]

New movement of prowler drag today! Quite fun actually hahah :P Was a bit reluctant to wod this morning, but glad I went hehe.

CF log 01/11/17 (Wed)

Strength/skill

Back squats –
2 x 3 [66.8kg, 71.8kg]
2 x 2 [80.4kg]
2 x 1 [85.4kg, 90.4kg]

5 sets –
1 OHS + 1 snatch balance [35kg to 49.1kg, 54.1kg missed the snatch balance]

Every 1:30 for 7 rounds –
1 hang squat snatch + 1 squat snatch [35kg to 54.1kg]

WOD

10:00 AMRAP –
3-6-9…
Thrusters [(85#)]
Burpee box jumps

Did up to 13 (out of 15) reps of thrusters by the time the 10:00 was up. Continued to finish up the round of 15 – took around 12-13min. Before wod, coach actl asked if I wanna use 105#?! LOL. She said give me option…. ofc I said no HAHA. Will end up killing myself. Maybe I’d be done after round of 9 lol.

CF log 30/10/17 (Mon)

Evening class today cos idk why I was so tired this morning…

Strength/skill

6 x 2 front squats [55.8kg to 78.5kg]

WOD

Run 2 rounds
2 rounds –
10 C&J (95#) [105#]
10 pull-ups + 10 ring dips (rx: 10 bar MUs)

Run 2 rounds
2 rounds –
10 thrusters (95#) [105#]
10 burpee box jumps

400m row (cos it started raining so no more outdoor running)
2 rounds –
10 power snatches (95#) [105#]
10 pull-ups + 10 ring dips (rx: 10 ring MUs)

Took like 35-40min to complete. It was super tiring with 105# T_T Coach told me to use it cos “everyone” (in the 5.30pm class) used 105#… but when I saw, actually everyone just referred to Belle and Whitney LOL. And tbh, they are both stronger than me! But 105# it was anyway~

Shawn was coaching the session so he watched me in my movements too. Esp ring dips and snatches lol. He helped in a bit in ring dip technique but I still can’t really get it :/ and for snatches he kept counting the time for me so I would go every 10-secs or smth omg. I was rly dying alr T_T

CF log 23/10/17 (Mon)

Slept at 2am, still woke up for 7am class lol. Couldn’t sleep well cos it was quite warm anyway so just decided to get up.

Warm-up

10-1 HSPUs
Shuttle run after each set

Strength/skill

3 x 3 front squat [60.4kg, 69.4kg, 74.4kg]

WOD

10-1 thrusters [(105#)]
“Cindy” after each set
(*Cindy = 5 pull-ups, 10 push-ups, 15 air squats)

Heavy thrusterssss. I took 35-40min… It was quite shag for me especially after 50 power snatched yesterday :/ And more pull-ups today after the 75 reps on Saturday T_T My arms and shoulders are fried. My shoulders already felt so achy when I woke up this morn, and it had to be HSPUs and thrusters this morning omg lol D:

CF log 06/10/17 (Wed)

Strength/skill

3 x 5 thrusters [(95#)]
3 x 3 thrusters [(105#)]
3 x 1 thrusters [(125#)

Waaa I actually made the 125# one! First time doing thrusters at 125# hahaha. Is it I PR LOL x)  Didn’t TnG for the 5 reps sets; max I could do was 3 haha. But managed TnG for the 105# though! :) I missed one of the 125# but tried again and made it!

WOD

3 rounds –
12 DB reverse lunges (22.5kg) [20kg]
9 DB C&J [17.5kg]
6 pull-ups + 6 ring dips (rx: 6 bar MUs)

It was initially written as 5 rounds but coach changed it to 3 – I guess after seeing that a lot of us were struggling hahaha. Seriously though, the wod looked ok… but when I got to it, it was quite intense. I think the DB C&Js were the worst. You see, I didn’t even rx the DB movements ><

Anyway I ended up doing 4 rounds cos there was about 10min left for me to do my last round… which was sufficient! And there were still a lot of people doing the wod. So yep, decided to go for it instead of just ending early hahah. Such a shag (unexpectedly) wod though ><

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 17/09/17 (Sun)

Finally back to cf after 3 days. Rest day + day I had to reach work early to surprise big boss (-.-) + cousin’s wedding.

Partner wod today and I partnered Whitney. She’s too fast for me T_T I choose to believe that it’s the power of youth HAHAHA.

Shared reps with partner –
60 deadlifts [(105#)]
30 burpees
60 power cleans
30 burpees
60 push jerks
30 burpees
60 thrusters
30 burpees

Whitney said she wanted to add another 2.5kg on each side before the wod…. I was like noooo >< Cos I would definitely have died at the thrusters. Even at 105# I was doing 4 reps at a time on average. After Whitney finished her share or 30 reps (she finished earlier cos she was doing 6 at a time), she continued to alternate with me on the thrusters till I finished my 30. So she did like 30+ while I only did 30 lol. Crazyyyy ><

There was time left so did some ring holds..

5:00 EMOM –
0:10 hold at top, then go to bottom position of ring dip and hold another 0:10
0:40 rest

I actually went for gymnastics class today! LOL. Cos was waiting to go for Calvin’s bday lunch anyway haha. Learnt that my handstand holds are always tilted to one side cos of my crooked spine T_T When coach Cheryl shifted my body position straight, I feel as though I’m slanted… but I know that’s actually the correct position lol.

CF log 03/09/17 (Sun)

All my usual partners didn’t come today, but it was partner wod… so I partnered Coach haha! A bit the stress, but it was actually ok la :P

70 rounds, alternate with partner –
1 thruster [(105#)]
2 front squats
3 burpee over bar

About 40-45min to finish. Thankfully it was only 1 thruster each round haha. I think there was once we did a similar format workout and it was 3 thrusters…. that was bad ><