10 February 2015 – “Dumb Bells!”

Strength: (Deload week)
Strict Press
Take percentages based off 90% of your 1 RM (I think that I might have overcooked this section – my absolute max strict press is 60kg and here I am doing 50kg as my 60% – I paid for that in the WOD later! Moral of the story, be honest with your numbers!)
40% x 5 (40kg)
50% x 5 (45kg)
60% x 5 (50kg)

Complete 3 Rounds for time of:
12 Dumbbell Thrusters (20’s,15’s)
12 Toes to Bar
12 Box Jumps (24,20)
30 Double Unders
Level 2 (15’s,10’s)

I kinda hated those ‘dumb bells’ midway through the second set of twelve thrusters. The ‘thrust’ part especially. I couldn’t even do more than 6 unbroken. Maybe it was the intense heat from the heatwave currently sweeping through Jozi, Or maybe it was those lovely danishes I ate on Sunday at church. All we know is, those dumb bells sucked. I was happy with my toes to bar’s, I didn’t miss any reps and got a nice rhythm of 4 reps at a time going (although I think my breaks between reps could be shorter). Box jumps were affected by those darned thrusters but got through them rep by rep – kinda used that as a rest opportunity. I’m pleased with my double under progress too, getting a rhythm going whilst hitting the rev limiter was a high point of that WOD (even if it was 10 DU’s at a time). Still a long way to go, but keeping in mind…

Progress, not Perfection

Time: 19:24  (Rx)

This guy demonstrates the dumbell thruster:


5 February 2015 – Snatch and Grab

Front Squat
Take percentages based off 90% of your 1 RM (105kg)
75% x 5 (80kg)
85% x 3 (90kg)
95% x 1 (100kg)

Every Minute on the Minute for 10 Minutes (40kg)
1 Power Snatch
1 Squat Snatch
Level 1- 2 Power Snatches, 1 Overhead Squat

50 Box Jumps
40 Pull-ups
30 Hang Power Snatches (50,35)
20 Overhead Squats
Level 2- (40,30)
Level 1- (30,20)


Time: 22:07 (L2)

4 February 2015 – Strictly Sprints


Strict Press

Take percentages based off 90% of your 1 RM – 50kg
75% x 5 (40kg)
85% x 3 (45kg)
95% x 1 (47kg)
95% x AMRAP to “not failure”. See if you can do more than 1 but don’t go to failure
* Strict Chin ups(palms facing towards you) (weighted if possible) between sets. (3 chin-ups between each set)

Legs were finished! Felt really gangly running the first couple sprints (need to work on rhythm) and leg speed was very sluggish. It was a good session though!

8 x 50 meters
4 x 100 meters
2 x 200 meters
1 x 400 meters


Score (in seconds): 6 | 13 | 33 | 1:24