CF log 18/06/17 (Sun)

Yayy fun wod today! And not too tiring :D

Partner WOD

100 GHD + lock-out hold [(85#)]
100 burpees + deadlift hold [(155#)]
100 wall balls + front rack hold [(105#)]
100 KB swings + back squat hold [(105#)]

So basically while one person is working on the 100 reps thing, the other person does the hold, then swap till 100 reps are completed. 100 reps are shared! I think everyone finished with at least 15min to spare lol.

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 29/05/17 (Mon)

Didn’t sleep well last night so I actually felt rly sleepy and tired when I woke up this morning. It felt as though I went for cf yesterday and wanted another rest day, but fact is I didn’t go lol. On the contrary, I was actually quite sedentary and ate a lot?! D:

Dragged myself to go anyway. Aiming for 6x a week unless it’s a tyre flips week (then 5x lol).

Strength/skill

5 x 2 front squat [60.4kg to 78.5kg]
5 x 2 squat snatch [37.7kg to 51.8kg, 55.8kg 1 rep]

So close to getting 2 TnG squat snatches at 55.8kg (~125#)!! Caught the first rep pretty nicely, then the second rep I guess I didn’t tighten/lock my shoulders quick enough so swung too much and the bar flew back so had to let go ahhh :P But still pretty happy with my attempt! 125# is starting to get comfortable?

WOD

4 rounds –
15-cal bike
18 wall balls
15 KB swings [(24kg)]
12 burpees

It looked ok. But I started to get tired already after the first round lol. Think it’s very cardio… so quite a tiring wod!

CF log 17/05/17 (Wed)

Just 2 diff EMOMs today.

20:00 alternate EMOM –
7/10-cal row
15 wall ball [6kg]

Supposed to be 7-cal row for girls but I did 10 all the way except for one round. I thought it was only a 10:00 EMOM! Had at least 20-sec rest after each exercise so it was not bad. Shag, but not as bad as the next one!

20:00 alternate EMOM –
15 KB swings [20kg]
15 GHD

Managed 15 KB swings for 7-8 rounds, did 10 for the rest. Dropped to 10 GHDs after the first 2-3 rounds lol. It was really close to impossible for me to maintain 15 reps for both exercises… so give and take hahaha.

Half way through coach was asking if 15 each was manageable and I told her I was already dropping to 10 of each HAHA (though I did manage to go back to 15 for my KB swings later). She went to ask David, who also scaled down a little too (and he did this EMOM first!). So she actually dropped the reps for the evening class hahah. Not sure if both dropped to 10 or just one of the movements :P

CF log 12/05/17 (Fri)

Made it to cf today haha. It was such a long wod?! Based on TWO Regionals events. I think I took between 50min to 1hr to complete everything.. and not even rx :(

WOD 1

21-15-9
DB snatches (25kg) [20kg]
Ring dips

Unsurprisingly, ring dips were slowwww. In fact, I thought my ring dips sucked more than usual today D:

WOD 2

100ft. overhead walking lunges (20kg) [20kg]
100 DUs
50 wall balls [(6kg)]
10 rope climbs
50 wall balls
100 DUs
100ft. overhead walking lunges

Did this in order. Mostly ok except DUs in my second round. Idk why I kept tripping after ONE skip!!! Which was very frustrating and wasted a lot of time. MEH.

Oh, and I didn’t bring a knee sleeve to protect my shin against rope climbs so… borrowed Anny’s after she was done ^^” Yay thank you partner! :D

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?? ^^” It 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 04/05/17 (Thu)

Strength day.

Warm-up

5 x 10 wall balls [6kg]

Strength

15:00 EMOM back squats –
5:00 5 reps [64.9kg]
5:00 3 reps [69.4kg, 4x 74.4kg]
5:00 1 rep [78.5kg to 2x 93.5kg]

7 x 3
Deadlift [69.9kg to 92.6kg]
Strict press [28.6kg to 2x 37.7kg] – missed last rep on 2nd last set though :P
Bench press [37.7kg to 46.8kg]

On my 6th set of bench, I did 46.8kg, but last rep was assisted by coach. When I did the last set, I only managed 2 before racking the bar back. Then coach said “got one more rep” lol so I went back to do it. After I finished, I noticed that there was an additional 1.25kg on each side?! HAHA. Must be she added when I wasn’t looking and idk if she added on my last set, or last rep :P I’m guessing it was added at the start of the last set that’s why I could not even do one rep unassisted?! Hahaha :P

CF log 01/05/17 (Mon)

New week, but no Monday blues YAYY :D Cos it’s Labour Day and my May started out great with a workout, then breakfast/chat session after :)

Partner wod today!

Shared reps with partner –
100 wall balls
100 pull-ups
100 power cleans [(105#)]
100 push jerks
100 back squats

Did with Whitney and finished before the 35min mark. My lower back was dying at the back squats lol.

CF log 11/04/17 (Tue)

Strength/skill

5 x 5 back squat [69.4kg to 78.5kg]

5 sets –
2 power snatch + 3 OHS [37.7kg to 46.8kg]

4 x 5 snatch high pull from ground [46.8kg to 55.8kg]

Quite satisfied with my snatch+OHS and back squats today actually :P The back squats start weight was my front squat ending weight yesterday lol.

WOD

21-15-9
Power snatch [(65#)]
Wall balls [(6kg)]
Cal row