27 May 2015 – The Comeback Begins

The comeback begins today!

First time using upper body since the injury and man did my lungs feel that! I think my anaerobic capacity maintained itself on the lower body only and now that the full body is engaged, it felt twice as hard. Also, my right arm felt ‘stupid’ – because of the lack of use – and now it’s suddenly being forced to perform many labouring tasks like pulling and holding a block for a (very light) overhead squat.

I was extremely careful throughout all movements to not do any sudden jerks. My aim for this was to keep as smooth as possible. It felt great to engage the different muscles required by the pull-up. Those 30-20-10s were really hard. We shall see how it feels tomorrow morning

Bench Press
60% X 5 (Mens Bar Only)
70% x 5 (40kg)
80% x 5 (N/A)

Chest to Bar Pull-ups (Band Assisted)
Overhead Squats (40,30) (Female Bar @15kg)
Level 2- (35,25)
Level 1- (30,20), 21-15-9\

Time: 12:47

Conditioning Cash Out
In 3 minutes, complete:
20 Calories Assault Bike
AMRAP Double Unders

Rest 1 minute

In 3 minutes, complete:
200m Run
AMRAP Burpees

Double Unders: 34
Burpees: 30



22 May 2015 – Swangin’

30 cal Assault bike
Sled Push + Pull (3 rounds)
500m Row

Front Squat
40% x 5 (45kg)
50% x 5 (55kg)
60% x 5 (65kg)

Do the following for time:
30 American Kettlebell Swings (24,16)
30 Sit-ups
12 Push-ups
20 American Kettlebell Swings
20 Sit-ups
12 Push-ups
10 American Kettlebell Swings
10 Sit-ups
12 Push-ups
*15 minute time cap.

Time: 07:52

I subbed the pushups for the modified burpee, and chose the lightest possible kettlebell weight as this was my first overhead movement since the injury. Physio is helping loads! 🙂


100 partner burpees (Partner holds plank whilst other does burpees, and switch)
I did the modified burpee (almost like a two legged mountain climber), we did sets of 10 and switched to 5 after the planks got nasty.

Time: 09:08

19 May 2015 – A Mile Thirty


40% x 5 (60kg)
50% x 5 (70kg)
60% x 5 (80kg)

1 Mile Run (Pace of 08:16)
30 Pistols (TRX Assistance)
30 Toes to Bar V-Ups
30 Overhead Front Squats (50,35)
Level 2 (40,30)
Level 1 (35,20)


Time: 16:46 (Rx modified)

15 May 2015 – The Running Dead

Bench Press
75% x 5
85% x 3
95% x 1

Can’t bench as yet – so did mobility work and stretches.

4 Rounds for time:
6 Deadlifts (120,90)
8 Box Jumps (24,20) (Did Step Ups)
10 Sit-ups
100m Run

Level 2 (100,70)
Level 1 (80,60)

Time: 7:20 (L1)

I did this at L1 (It was actually my first deadlift since the injury, so I was pretty chuffed that I could engage the posterior chain again). Nice mix of strength and cardio!


Even Abraham Lincoln deadlifted. Its really necessary in life.

Saturday 2 May – King Kalsu

We did a beast of a workout today – Kalsu.


On the minute perform 5 burpees and a max set of 135 lb thrusters. Keeping this pace till you complete 100 total thrusters. 

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.  Go as long as it must take to complete the 100 thrusters.

Sounds so gnarly…

The WOD name comes from this guy, LT Robert James Kalsu.

LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

This guy must’ve been a beast, because this WOD takes no prisoners. RIP Bob Kalsu. *Salute*

Because I couldn’t do any thrusters, I subbed them with front squats and a modified burpee. It didn’t make it any easier, haha. It was really tough (I sat out two whole minutes). EVERYONE was on the floor in the foetal position when done.

Time: 27:44