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 ><

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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 ><

CF log 20/08/17 (Sun)

Morning after the ekiden run! The run was actually quite fun. I ran my fastest ever 5km! I think about 28-29min for 5.3km :D I did feel like dying after that though hahaha.

Partner wod today! Unlike yesterday, we though the wod was meant for one person, but it was actually shared reps! :D 3 benchmark girls workouts initially but we ended a bit too early so coach added in another one haha.

All shared reps with a partner –

Heavy double “Grace”
60 C&J [(105#)]

Heavy “Fran”
21-15-9
Thrusters [(105#)]
Pull-ups

Heavy “Elizabeth”
21-15-9
Squat cleans [(105#)]
Ring dips

*added*
21-15-9
Deadlifts [155#]
GHD

Partnered Whitney and I think we took about 40min (or less?) to finish all the 4 ‘mini workouts’! I think could have finished faster if I was faster cos Whitney is damn fast?! HAHA. For the last workout, I did 155# deadlifts all the way till the last 3 reps I added 10kg… but Whitney already started out with the weight I ended with, and she was increasing weights each round till it ended up as 155#+30kg (lazy to calculate) haha!

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: