25 March 2015 – Hands Off

I managed to do some strength today! Barbell back squat doesn’t need an injured shoulder, yes!

40 kg x 5
60 kg x 10
80kg x 3


3 Rounds of:

45 seconds of Box Jump Overs @ 24″
15 seconds of rest
45 seconds of Burpees
15 seconds of rest
45 seconds of Hang Snatch @ 50kg
15 seconds of rest
45 seconds of Double Unders
15 seconds of rest




3 rounds (with 1 minute break):

45 seconds of Box Step Ups
15 seconds of rest
45 seconds of Weighted Sit Ups (with 7kg med ball)
15 seconds of rest
45 seconds of Barbell Back Squat @ 60kg
15 seconds of rest
45 seconds of Airdyne/Assault Bike
15 seconds of rest

Score: 156


This is kinda how I feel these days at Crossfit, haha!


24 March 2015 – Armless AMRAP

Bench Press
Based on current working weight
70% x 3
80% x 3
90% x 3

AMRAP 12 minutes of:
10 Dumbbell Thrusters (pick weight but make it challenging)
10 Toes to Bar
200m Run
* if you are a relative newbie or have an injury you can use a barbell (40,30)

Did mobility work in place of strength.

My WOD: (all done with 30kg vest)

10 Air Squats

10 V – Ups

200m run


Score: 5 rounds + 7 air squats


19 March 2015 – Leg Day, Everyday!

Front Squat
add 5-10 kg from last working weight
65% x 5
75% x 5
85% x 5

Vanessa’s 30th birthday wod!
30 Burpees
30 KB one arm snatches, alternating (24,16)
30 Toes to bars
30 Overhead Walking Lunge with a 20 kg plate
30 90 degree body rows
30 Ball Slams
30 Handstand Push ups
30 Weighted Sit ups with slam ball
30 Calorie on the Assault Bike


My modified WOD:

30 Squats
30 V-ups
60 walking lunges (+ weight vest)
30 weighted situps
60 calories on the Assault Bike



Don’t skip leg day kids…

18 March 2015 – Still Armless

Getting back into the swing of things, even though I can’t use my arms as yet.

Did mobility and stretching during the strength portion.

Bench Press
add 5-10 kg from last working weight
65% x 5
75% x 5
85% x 5

3 rounds for time of:
30 kettlebell swings (24,16)
25 push-ups
20 pull-ups
15 box jumps, 30-inch box
800 meter run


My modified WOD was:

3 rounds for time of:

30 Air Squats
25 situps
20 walking lunges
15 box step ups( 30 inch box)
30 calories on the Assault Bike

I also wore a weight vest (+-20kgs) throughout the WOD to make the movements a bit more gnarly. The legs were shaking by round 3!


13 March 2015 – (Armless)

Second day back and I was walking like a cowboy before this morning, thanks to those squats!

Today’s WOD involved Pull ups, which are a no-no for me at the moment due to my recovering right bicep 😦

Strength: (Deload week)
Front Squat
Take percentages based off 90% of your 1 RM then add 5-10 kgs then CALCULATE the below
40% x 5
50% x 5
60% x 5

No strength. Did some mobility work with the PVC pipe and squat holds, as well as foam roller work.

Complete 21/15/9 reps for time of:
Dumbbell Front Squat (20,15)
Box Jump Overs (24,20)
*12 minute time cap

I did the ‘armless’ scaled version… I tried to stay unbroken on everything, but had to break up the set of 15 and 9 on the V-Ups. I think I’m going to become good friends with the weighted vest over the next two weeks 🙂 Got the lungs working again in this one, a good sign!

Air Squats (with weighted vest)
Box Step-ups (with weighted vest)

Time: 07:24


11 March 2015 – Back From The Dead

I am back! Well kinda…

After a forced two-week layoff due to a torn bicep, I am no longer silently going out of my mind due to lack of exercise. My injury was a result of a ‘Skin The Cat‘ gone wrong – think of the end part where the person is supposed to be suspended upside down except that they have a twisted right arm and a lot of pain. See pic below but imagine me dangling with one arm 😦

Skin The Cat


The skin the cat exercise is a fundamental movement performed on gymnastics rings.

In a sling for two weeks, and having to learn to be a lefty was the next process, as was recovering properly. I made sure not to move the arm too much and strapped the muscle to allow it to knit again. I am now able to use my right arm for small tasks but no heavy things at all.

I’m just glad I can do a WOD again – even if its scaled 🙂

Strength: (Deload week)
Strict Press
Take percentages based off 90% of your 1 RM then add 5-10 kg then CALCULATE the below
40% x 5
50% x 5
60% x 5

No strength for me yet, unfortunately. So did 50 calories on the assault bike, legs only (5 minute EMOM – 1 min on 1 min off)

Tabata Intervals
1. Power Snatch (35,25)
2. Lunge (front or BACK rack)
3. Toes to Bar
4. Sit-ups
1 Minute rest between EXERCISES
Score = total reps
Level 2 (30,20)
Level 1 (25,15)

I could actually do this WOD! I did the no arms version 🙂 I also made sure to keep my right arm from moving suddenly whilst performing the movements (just in case). For example, when squatting, I kept my right arm close to my chest with my left arm.

1. Air Squats
2. Lunge (no rack)
3. V-Ups
4. Sit-ups

Score = ? (forgot to write it down, will get it tomorrow)