CF log 16/08/17 (Wed)

Evening class today! Cos ok, I admit, I was lazy to go in the morning lol. I reached home past 10pm last night.. and after a big dinner I just wanted to sleep in #piglife hahaha.

Strength/skill

8:00 EMOM – 3 power clean + 3 front squat + 3 push jerk [37.7kg, 5x 42.7kg, 2x 46.8kg]

Quite shag lol.

WOD

15-12-9
Wall balls [6kg]
GHD
Cal bike

15-12-9
Wall balls [6kg]
TTB
Cal bike

15-12-9
Wall balls [6kg]
GHD
Cal bike

I think I finished quite fast? :P Prolly about half an hour. Didn’t really check my timing but I had 10min to spare before class ended haha. The movements in this wod were quite ok for me except cal bike! The bike was the worst cos it can get quite tiring and my legs seem to fatigue quite fast? :P

CF log 11/08/17 (Fri)

Warm-up

60 HSPUs + plank hold

While one partner does the HSPUs, the other plank hold. Can keep swapping till each partner hits 50 reps. Yep, did an extra 10 cos it was initially 75 HSPUs but by the time she reduced the number to 50, I already did 60 ^^”

Shoulders were so fried after this and the EMOM snatches (below) felt heavy lol.

Strength/skill

7 x 5 front squats [4x 60.4kg, 3x 65.4kg]
10:00 EMOM 1 power snatch + 1 squat snatch [37.7kg to 51.8kg]

WOD

15-12-9
Hang power snatch [(65#)]
TTB

Run 4 rounds (~800m)

15-12-9
Hang power snatch [(65#)]
TTB

Lots of running recently lol. Guess cos coach is prepping us for the Mizuno run! Quite exciting cos it’s an ekiden and I’ve never ran in one hehe ^^

CF log 22/07/17 (Sat)

Partner wod day!

Warm-up

4:00 AMRAP –
7 push ups
10 mountain climbers (jumping switch leg)

Think I did between 4-5 rounds. My triceps were burning from yesterday’s ring dips so these push ups felt so hard!!! And idk why but my hamstrings are really tight… maybe it’s since the back extensions 2 days ago?!

WOD

Shared reps with partner –
200 DUs
100 hang power snatch [(95#)]
80 OHS
60 TTB
40 HSPU
20 OH lunge (10R,10L)

It took quite long for snatches, but otherwise I think it’s quite an ok wod!

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 19/06/17 (Mon)

Evening class today cos had an early morning meeting :( Which actually ruined my week cos of the work that got assigned then. SIGH. I really wish I was sick sometimes to escape these responsibilities ><

But anyway, as usual, crossfit makes everything better LOL. (ok maybe except on days when there are movements I can’t do/suck at – read: DUs. Hahahah jk)

Felt like a double wod today because we started with:

30 C&Js [(135#)]

I finished it in about 17:30? Could choose between power and squat cleans and I was doing power all the way.

Shared a bar with Yzanne. She did it in sets of 3, while I did it in sets of 2. She was linking her clean to jerks while I was breaking them up :P Strong siaaa. I think she was done before 12min… or around there lol.

WOD

30-cal row
30 box jumps
30 power snatch [(65#)]
30 TTB

Finished this faster than the 30 C&Js haha! Around 11:35.

 

CF log 06/06/17 (Tue)

Somehow woke up feeling really tired today and even contemplated going for the evening class…. but I’m busy tonight so morning it was :P

Strength/skill

7 x 2 back squat [60.4kg to 88.5kg]

7 x 1 squat snatch [37.7kg to 53.1kg] – tried for 60.8kg but missed
4 x 3 snatch high pull from ground [60.8kg] – only did 3 sets

WOD

18:00 AMRAP –
12-cal row
15 box jumps
12 TTB
9 push jerks [(85#)]

Managed 4 rounds + 12-cal row + 4 box jumps. But I finished up my box jumps after the time-cap just to make it a nice 4.5 rounds haha.

CF log 21/05/17 (Sun)

Partner wod again :D Thankfully lol, cos at first I thought it was a solo one… and that would actually have been CRAZY hahaha.

100 rounds –
1 TTB
2 lateral bar over burpees
3 deadlifts [(165#)]

Switched partner every round, took about 45min to finish. So we each did 50 TTB, 100 burpees, 150 deadlifts! :O Surprisingly felt ok after the wod though haha, like it wasn’t as shag as I thought it’d be, nor as shag as some other (partner) wods. Quite fun!

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 15/04/17 (Sat)

Coincidentally, both Whitney and Anny (usual partner) did not go for wod this morning. So Yzanne and I ended up partnering each other!

Warm-up

100 push ups
EMOM 5 air squats

Finished before the 6-minute mark with my triceps and shoulders shagged.

Strength/skill

6 sets –
2 power snatch + 2 OHS [2x 35kg, 2x 40kg, 2x 44.1kg]

WOD

Shared reps with partner –
30-20-10
Power snatch [(95#)]
TTB
*20 alternating pistols (each person) after each round

Quite a quick wod, and we ended ~15min before time (I think!). So Xin made us all do 5 x 10 back extensions after the wod haha.