CF log 21/11/17 (Tue)

Strength/skill

10:00 alternate EMOM –
5 ring dips
40 DUs

I only did 35 DUs for the first 2 rounds ><

Front squats –
2 x 5 @ 70% [55kg]
2 x 4 @ 75% [60kg, 64.1kg]
2 x 3 @ 80% [69.1kg]

Back was hurting a bit cos my squat form was not very good last night lol. So carried over to today? :P Arch my lower back too much :(

WOD

3 rounds –
10 power snatch [(85#)]
20 box jumps
30 wall balls [6kg]

Took 17:50 ard there? Pretty tiring :/

Really feel like my body is getting old and tired and not as agile/fit LOL.

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CF log 21/07/17 (Sat)

Back to wod after resting for 2 days haha. Been feeling a bit under the weather too ><

Partner wod today!! But my partner overslept so I partnered Whitney! :)

Shared reps with partner –
50-40-30-20-10
Wall balls
Deadlifts [(155#)]
Cal row
Pull-ups

We finished in 38:20. Whitney did 50 wall balls on her own in the first round LOL. I finished my 25, and waited at the rowers while she was completing her supposed last few wall balls (to make 25 each). Then I was wondering why she took so long HAHA. And when she saw me at rowers, she was wondering why I was there already hahahaha! Then she realised it was 25 each – she forgot lollol :P

We thought we did quite fast with minimal rest but still took pretty long! I guess it’s just quite a long wod haha?

CF log 10/10/17 (Tue)

Rained super heavily just as I was about to leave my house this morning. I was already changed and ready to go… so I just went in the rain >< It wasn’t raining at hub though haha.

Strength/skill

Back squats –
2 x 7 @ 75% [69.4kg]
2 x 5 @ 80% [74.4kg]
2 x 3 @ 85% [78.5kg]

9:00 EMOM squat snatch –
0:00-2:00 3 reps [37.7kg]
3:00-5:00 2 reps [42.7kg, 2x 46.8kg]
6:00-8:00 1 rep [51.8kg, 2x 55.8kg]

Missed the first 55.8kg and did a super ugly one for the next 55.8kg…. not even sure whether it was counted as a rep lol. Oh well ><

Weights for snatches and squats were actually slightly lighter than last week lol. But I guess it partially due to the time of day I wodded too :P Went for evening class last week! = more energy/more awake to lift heavier LOL.

WOD

“Fight gone bad”
3 rounds, *1:00 AMRAP per movement –
Cal row
Wall balls
Box jumps
SDLHP [(65#)]
Push press
Rest
*actually just 0:45 work, remaining 0:15 used to change stations

For first 2 rounds, I did about 12 reps for everything except 15 for wall balls and 7-cal for row. On the last round, did 15 reps for everything and 10-cal row.

CF log 03/10/17 (Tue)

Evening class todayyyy.

Woke up feeling a bit sick again. So decided to sleep in. I was actually sniffing the whole morning in office D: But it got better after lunch. After we had mini hotpot hahaha.

Strength/skill

Back squats –
2 x 7 @ 70% [66.8kg]
2 x 5 @ 80% [71.8kg, 75.8kg]
2 x 3 @ 85% [80.8kg]

9:00 EMOM squat snatch –
0:00-2:00 3 reps [35kg]
3:00-5:00 2 reps [44.1kg]
6:00-8:00 1 rep [49.1kg, 2x 53.1kg]

Was thinking of just sticking to 49.1kg cos I “zek-ed” my left butt doing back squats…… lol. But coach saw and told me “just add the 10# laaa”, then she even went to take 10# plates out from another bar when she saw that there was no more 10# plates in the stack HAHA. So ok, added 10# on each side for the last 2 sets. Manageable la haha.

WOD

3 rounds –
30 hang power clean [(85#)]
30 wall balls
30-cal bike

Wa since I knew the wod from those who went in the morning, I’ve been excited hahaha. So many cleans! And hang power movements are my fav! I used to hate them cos the range of motion was so short so it felt harder to get heavier weights up… but I have now found out how efficient they are and I LUV ITTT HAHA. Plus there are wall balls!

Not sure how long I took to finish but I guess it’s about 30min. Well, at least I finished with 5 min to spare before end of class hahaha. I could string 10 cleans each time! Until my last round where I strung 10, then had to use 3 sets to complete the remaining 20 reps lol (shag). It was a fun wod hehehe :D But I was soooo sweaty after it. One of the more sweaty wods imo.

CF log 26/09/17 (Tue)

Strength/skill

15:00 EMOM –
0:00 – 3:00 3 squat snatch @ 70% (4 sets) [35kg]
4:00 – 7:00 2 squat snatch @ 75% (4 sets) [44.1kg]
8:00 – 11:00 1 squat snatch @ 80% (4 sets) [53.1kg]
12:00 – 14:00 snatch grip pause (at knee 2-sec) deadlift @ 95% (3 sets) [62.2kg]

Back squats –
2 x 7 @ 70% [55kg, 64.1kg]
2 x 5 @ 75% [69.1kg]
2 x 3 @ 80% [78.1kg]

Work up to moderately heavy paused (at bottom 2-sec) OHS [49.1kg]

WOD

18:00 AMRAP –
18-cal bike
15 wall balls
12 DB snatches [(22.5kg)]
9 TTB

Strict TTBs cos my blisters not fully healed. Was quite slow at the DB snatches; did alternating. Started with snatches, then TTB, bike. wall balls. Until time was running out then I swapped the order a little cos the bike was being used >< So instead of doing the bike to complete my 3rd round, I did the TTBs of my 4th round LOL. Confusing.

Did the bike I missed out after the 18min though. So in total I did 3 rounds + TTB (of 4th round) haha.

CF log 24/09/17 (Sun)

Crossfit team series events again!

“Event 3”
50 synchro wall balls [(6kg)]
30 cleans [(95#)] – shared reps
50 synchro wall balls [(6kg)]
20 cleans [(135#)] – shared reps
50 synchro wall balls [(6kg)]
10 cleans [(155#)] – shared reps

Wa, the weight increments a bit crazy lol. But Anny and I still managed it for most part!! I only managed 4 out of the 5 cleans I was supposed to do at 155# >< To be exact, we loaded two 10kg, one 10# and a 2.5kg clamp on each side, which added to ~69kg on a 15kg bar… 155# is actually 70kg LOL. But still considered rx la :P I was like doing my 1RM each time I lifted that bar ><

Anyway, we took about half an hour before moving on to the next event. We were short of 1 more clean each to complete this event. But 5 reps per person was 1 too many for us I guess :P And we needed to move on if not can’t finish the next event haha!

“Event 4”
100-cal row – shared cals
100 TTB – shared reps

Only left 15min to do this! By the time we finished rowing, left with 5min so we just did 50 TTB each OTOT hahahaha. Didn’t do it proper way of “one-do-one-rest” already :P

The team series events so far are quite fun overall! :D

CF log 08/09/17 (Fri)

Warm-up

3 rounds –
HS hold while partner completes 10 burpees, swap

Though it looks little, my shoulders/arms were so tired after this LOL.

Strength/skill

8 x 2 push press [35kg to 55.6kg]

Push jerk –
4 x 2 [46.8kg to 60.8kg]
2 x 1 [64.9kg, 69.9kg – failed]

Been a while since I matched PR for jerk! I think my PR is 70kg? Haha.

Romanian deadlifts –
2 x 5 [55.8kg, 60.8kg]
3 x 3 [64.9kg]

Supposed to be 5 x 3 but Anny and I stopped after 3 sets cos it was alr 7.20am lol – no time to finish wod! :P

WOD

50 wall balls [(6kg)]
12 deadlifts [(185#)]
12 burpees

35 wall balls
9 deadlifts
9 burpees

20 wall balls
6 deadlifts
6 burpees

Took about 20min I think? Cos I still finished by 8~ hehe. Ok wod.

CF log 26/08/17 (Sat)

As I said in yesterday’s log, we’re doing Xin’s bday wod today so… DT! :D

It’s actually some variation of it. So for today, it was increasing barbell weight + wall balls incorporated.

“DT” variation –
First 2 rounds, barbell 105#
Next 2 rounds, barbell 115#
Last round, barbell 125#
30 wall balls after each round [14#]
*DT =12 deadlift, 9 hang power clean, 6 jerks

Rx-ed! The first round already felt damn heavy lol. Maybe cos I was not warmed up yet. It got better subsequently and thankfully the last round of 125# was also manageable! Managed to string 3 cleans each time I picked up the bar.

Cos Xin’s bday, we go free milo after class! I finally got to try to milo with oats, brown rice etc thing hahaha. I love that it’s so thick and yummyyy hehe.

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