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 02/08/17 (Wed)

Not sure why it’s cleans day again, but not complaining! :P

Strength/skill

5 x 4 push press [35kg to 49.1kg]
5 x 4 push jerk [49.1kg to 58.1kg]

5 x 3 power clean [44.1kg to 58.1kg]
4 x 3 clean high pull from ground [58.1kg]

WOD

10 rounds –
4 C2B
8 DB snatches (4L,4R) [(22.5kg)]
10 wall balls

I liked the fact that we didn’t have to do alternating hand for the DB snatches. I can do it faster with multiple reps on the same hand because, momentum hahaha. I needa figure out how to string my C2Bs :/ Always losing the momentum once I come down. C2Bs actually felt ok today cos I could get my chest to touch the bar with less effort than usual! :)

Finished slightly after 8am today but quite happy managed to finish all 10 rounds!

CF log 15/07/17 (Sat)

Once I saw the wod, I knew it was gonna be a long day >< But tbh it was quite fun now that it’s over hahaha. Just that my body is really feeling so sore everywhere now. Getting old T_T

With a partner –
100-80-60-40-20-10 wall balls [(6kg)]
21-18-15-12-9-6 power snatch [(95#)]
*after each round: 10 pull-ups + 10 ring dips + 1 round farmers carry [(24kg each side)]

Ring dips and pull ups were supposed to be 5 MUs. But yknow…. still can’t do (bar/ring) MUs, so scaled to that. All reps shared including the pull ups, ring dips, farmers’ carry. The carry was damn shag lol. Anny and I finished the whole thing around 10.05am. I actually thought our pace was not too bad but as usual idk why everyone seemed to finished faster hahaha. I’d like to think is cos most of them were using lighter weights… :P

CF log 05/07/17 (Wed)

The right side of my lower neck area hurt today >< Somehow strained it during wod yesterday… so I actually can’t really bend my head down or tilt it to the left. It hurt when I was racking for front squat too lol. So kinda went lighter on the strength/skill today.

Strength/skill

5 x 6 front squats [60.4kg]

6 x 3 squat snatch [2x 37.7kg, 4x 42.7kg]
4 x 3 snatch high pull [51.3kg]

WOD

3 rounds –
21 wall balls [(6kg)]
18 GHD
15 box jumps
12 DB snatches (6L,6R) [(22.5kg)]

Wod was pretty ok but I thought could be better if that neck part didn’t hurt hahah :P

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