28 January 2015 – Supermans!

My stomach needed this today. Lately I’ve felt that I’m losing my mid ab strength, whilst the lower portion was getting stronger. The mid section certainly worked today though! I also found out that I really suck at Supermans LOL!


Take percentages based off 90% of your 1 RM (90% of 160kg = 144kg)
70% x 3 (100kg)
80% x 3 (115kg)
90% x 3 (130kg)
90% x AMRAP to “not failure”. Leave one or two in the tank (130kg x 5 reps)

3 rounds for time of:
Run 800 meters
50 Supermans
50 sit-ups
* advanced can do hollow rocks or V-Ups instead of sit ups

Time: 27:05 (did the situps)


27 January 2015 – Double ManMakers


Bench Press
Take percentages based off 90% of your 1 RM (60kg/132lbs)
70% x 3 (40kg/88lbs)
80% x 3 (60kg/132lbs)
90% x 3 (62kg/136lbs)
90% x AMRAP to “not failure”. Leave one or two in the tank (62lbs/136lbs) x 5 reps

Then, for time:
6 man-makers
10 double-unders
5 man-makers
20 double-unders
4 man-makers
30 double-unders
3 man-makers
40 double-unders
2 man-makers
50 double-unders

Man-maker: with dumbbells in hands, do push up, left dumbbell row, push up, right dumbbell row, bottom up squat, db power clean, then db press or push press or push jerk.

Time: 17:25 (20kg/44lbs dumbells)

21 January 2015 – 800m of Pain

My first real run since the Soweto Marathon (I did the half) in November last year. My calves are understandably sore, but need to get some road time in before Warrior Race on the 31st! Eek!

A 10k this weekend is in order then.

I could feel my form suffering in the latter stages as well as the build up of lactic acid between each round. Need to work on my core. It seems like the bottom half of my stomach muscles are getting more tight than the top half. So weird. Must be all the deadlifts haha.

Take percentages based off 90% of your 1 RM (90% of 160 = 144)
65% x 5 – 95kg/209lbs
75% x 5 – 110kg/242lbs
85% x 5 – 122kg/269lbs
85% x AMRAP – 122kg/269lbs – 10 reps

4 Rounds each for time of:
800 meter run
rest 3 minutes after each run

Total time: 21:19

Average 800m time = 21:19 – REST TIME (3 x 3 minutes = 9 minutes) = 12:19 = 739 seconds / 4 = 184.75 seconds = 3 minutes

20 January 2015 – Getting Double Unders!

Max Bench Press. I don’t even know what mine is 😐

Its a serious weak point that I need to work on though, and it doesn’t help that I have the longest limbs on earth.

I did the following:

Bench Press
Take percentages based off 90% of your 1 RM
65% x 5 @ 40kg/88lbs
75% x 5 @ 50kg/110lbs
85% x 5 @ 60kg/132lbs
85% x till failure @ 60kg/132lbs (3 reps)

7 Rounds
3 Muscle-ups
6 Power Snatches (60,45)
9 Burpees
30 Double Unders
Rest 1 Minute
Level 3 (50,35), 1 MUP
Level 2 (40,25), 20 Double Unders, 9 Pullups and 9 Ring Dips
Level 1 (30,15), 80 SINGLES, 4 Rounds, 9 Pullups and 9 Dips

I did the WOD with a 50kg/110lbs barbell and 3 assisted bar muscle ups every round (a combo of L2 & L3). I can feel myself getting more comfy with 50kg in the snatch, though my form suffered a bit at the end (wasn’t using my hips enough). Also got 30 Double Unders in a row in 2 of the 7 rounds! Win! It takes alot of concentration to keep that rhythm for an extended time, but I’m getting there 😉

Time: 29:07

16 January 2015 – 36’s

PR on my Front Squat! Yes!

I’ve never gone heavier than 100kg/220lbs before and had always had a PR of 90kg/198lbs (always failed on 100), and today I got 105kg/231lbs!

1 RM Front Squat

Teams of 2, AMRAP 20:
36 Lateral Barbell Burpees
36 Chest to Bar Pull-Ups
36 Power Snatches (50,30)
*you can divide reps between partners however you like

Score: 2 rounds (Rx) with partner. (Split all reps up equally)

15 January 2015 – Dead Kettle Boxes

Got a deadlift PR today! Wooo!

My previous best was 155kg/342lbs at Crossfit Durbs last year and got to 160kg/353lbs this morning! Attempted 170kg/375lbs but didn’t even get off the ground :|. Amazing what a difference 10kg makes…

We then deloaded to 65% of our 1RM (105kg/231lbs) for the EMOM workout/warmup. It was a WOD in itself, and I finally strung together 20 double unders in a row!

The main WOD was short, but painful – After all those deadlifts and jumping on the double unders your legs are so heavy and you’re constantly mindful of hitting that box on every jump. Similarly, the 32kg kettlebell requires you to use your hips to get that weight overhead. More pain. I was glad when I finished though.

All in all, a great morning WOD!

1 RM Deadlift

On the Minute x 8 minutes
Odd Minutes – 7 Deadlifts (65% of 1 RM)
Even Minutes – 50 Double-Unders

Box Jump Overs
Kettlebell Swings (American)(32,24)
Level 2 (24,16)
Level 1 (16,12)


Time: 08:40 (Rx)

13 January 2015 – As Fast As Possible

Today’s WOD was a sprint. Strategy was key.

The goal was to amass as many burpees as possible once you’ve completed a set of work. I like that you have to earn the right to do the burpees, in a way. Do the DB snatches, lunges and power wheels as fast as possible to have as much time to get your burpees out. And because there’s a 90 second rest period between rounds, you can go all out every round. I used the 15kg DB by the way.

I also got a PB on my back squat!

122kg/269lbs. Woop!

Back Squat 1 Rep Max

5 Rounds
Each Round is 3 minutes:
Complete AFAP 1 X through:
24 alternate db snatch (left snatch, then right, then left etc) (15,10)
16 alternating weighted lunge steps (same weight)
10 Power wheel knees to elbows
With remaining time – AMRAP Burpees
*score = total burpees from each round

Rest 90 seconds b/t rounds

** Advanced use (20,15 DB’s)

Score: 27 burpees (8 + 6 + 4 + 5 + 4)

8 January 2014 – Dirty Deadlifts

I like deadlifts.


It’s become one of my favorite movements of this sport.

I always do a little backflip in my chest when I see that the WOD has deadlifts in it. 🙂

Started off with a Bear Complex. Did the first 5 at 40kg/88lbs and the next 5 at 45kg/99lbs

The actual WOD was enjoyable, the nice part is that it always gets easier. I substituted the double unders for singles as I don’t have them down yet. So for the round of 10 I did 100 singles and went down the rep scheme accordingly (Singles = Deadlift Reps x 10)

EMOM 10 minutes
1 Bear Complex
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
-Shoulder to Overhead

Deadlifts (100kg,70kg)
Double Unders x5 (50,45,40,35.)
Level 3 (90kg,60kg)
Level 2 (80kg,50kg)
Level 1 (60kg,40kg)

Time: 14:12 (Rx)

7 January 2015 – Flippin’ Fran

First proper session of the year! Yes! Our 5am group had a choice to pick from the benchmark WODs as the online one hadn’t been posted yet. And we chose… Fran.



I think we all regretted that decision during the round of 15 later on! I have only done this workout once before, at Crossfit Durbs in September and got a time of 11:08.

Started off with a 1RM Max thruster to get loose, managed to work my way up to 70kg (155lbs) before failing on 75kg (165lbs). At least it would make the Thrusters in the WOD light.

The thrusters started off okay. I broke up the first round into 10 and 11, second round into 5’s and the third round into 3’s. Pull-ups were either in sets of 5 or 3 depending on how my rhythm was. Felt a lot more comfortable on the pull up bar as well, maybe the break helped it 🙂

Next goal is a sub-10 minute Fran!



Thrusters (45kg/99 lbs)

Pull ups


Time: 14:42

3 January 2015 – Loredo Lunges

Went to Virgin Active, browsed around for a workout on crossfit.com and found this gem. It was posted on Christmas Day and was the perfect thing to get back into the swing of things after a two-week break from Crossfit. Basic movements at high intensity. Yes please. Ended up scaling the push ups after round 1 from 24 to 15 😦 as I would have been there all day. I walked like a cowboy for the rest of the weekend hehe


6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Time: 42 minutes (didn’t really time myself, just looked at the wall clock before and after the WOD)