30 June 2015 – Balls Up!


1 RM Bench Press (50kg)

That was my max – I did 50kg for 3 reps- thought I could do more but was wary of my injury

Warm Up

40 x ring rows
Partner Wall Ball Warm Up (10 each partner)
10 chest to chest passes
10 sit up to chest passes
10 sit up overhead passes
10 back to back tosses (10 left, 10 right)
10 wall balls over the bars


30 Wall Ball
30 Sit-ups
20 Wall Ball
20 Sit-ups
10 Wall Ball
10 Sit-ups
75 Double Unders

*14 minute time cap

Time: 7:25 (7.5kg ball)

Felt a bit underwhelmed by this WOD, even though its a lung burner! Maybe it was the light Wall Ball – I did all of the movements except the Double Unders unbroken. It may also mean that I’m getting stronger, so yeah 🙂

I’m riiight at the bottom 🙂


24 June 2015 – Dead Overhead

Before Class Warm Up
Shoulder rehab drills as prescribed by Biokineticist
Lateral Shoulder Windmills 2 x 20
Shoulder scoops 2 x 20
Foam Rolling of Hamstrings, Glutes, Quads and Hip Flexors (Those sprints made these areas really tight!)

Warm Up
200 single skips
50 Double Unders

5 Rounds:
10 cal Assault Bike
10 Pushups

Bar Warmups:
Romanian Deadlift x 20
Good Mornings x 20
Frog Complex

8 Minutes
5 Deadlifts
3 Strict Pullups (modify as needed)
R 1-3 @ 60% of WOD weight
R 4-6 @ 80%
R 7-8 @ 100%

2 Rounds
40 Double Unders
30 Deadlifts (70,45)
20 Chest to Bar Pull-ups
10 Shoulder to Overhead (70,45)
Level 3- (60,40)
Level 2- (50,35) pull ups
Level 1- (40,30) modified pull ups

Time: 16:41 (50kg and band assisted pullups)

I thought I could do the WOD with different weights (70kg on the deadlift and 50kg on the STOH) but was informed that the same weight must be used throughout the WOD. So I stuck to 50kg. An easy deadlift, so I was encouraged to get those out unbroken, to make up for the lack of weight. The STOH had me slightly concerned, as I hadn’t lifted that much since the injury, I did some test runs at that weight and it felt good, so I was happy. 🙂 I managed to get the first round of deadlifts unbroken but the second round I split 20-10.  My grip was suffering (also because of inactivity over the past few months). Pullups were split into sets of 3, and were really hard. I split the STOH into two sets of 5 and utilised the push jerk to make up for the lack of stabilizing muscles on my right shoulder. Double unders went well – I’m enjoying them 🙂 All in all, a great WOD!

20 June 2015 – Ready? Set? Sprint!

I linked up with some friends at the UJ stadium athletics track for a sprint WOD on Saturday.

Great way to build muscle fast. And to also become fast! You never know when you need to outrun some zombies 😉


800m jog (Two laps around the track)

Sprint WOD:

50m x 10
4 minutes rest between sprints

We all timed each other with stopwatches and recorded our times. I made a young graph to track and display the data in a way that we could see where we need to improve. My technique in the last 20m definitely needs work. I can feel it in my hammies and obliques today 🙂 This was a nice supplement to my training program.

Great morning with the peeps!

50m Sprint + Ave- 20062015


I made a little graph that plotted all of our sprints so we could have a visual reference of our sprint consistency. We all seemed to dip at about the 6th round and a few didn’t get past 5 due to muscle strain.

16 June 2015 – Youth Day

Today was Youth Day in South Africa, so it was a public holiday where most of the country was commemorating those that lost their lives during the Soweto Uprising in 1976. Youth day is popularly known as the Soweto Uprising or June 16. The uprisings tragically ended with hundreds of young people killed by the apartheid government when they protested against the imposition of Afrikaans as a medium of instruction. Youth Day commemorates the Soweto youth uprising on 16 June 1976. My parents were just finishing high school at that time so it was quite a trying time in their lives. We honor the class of ’76.

The iconic image of Hector Pieterson being carried by Mbuyisa Makhubo after being shot by South African police. His sister, Antoinette Sithole, runs beside them.


Youth Day WOD

15 Min AMRAP

90m sled push (60,40)
10 calories Assault Bike

5 mins rest


7 min AMRAP

Shoulder to Overhead

50 (40,30)
50 (50, 40)
AMRAP (60,40)

Rest 5 min

Bench Press

50 (60,40)
50 (70,45)
AMRAP (80, 50)

Rest 5 mins

AMRAP Strict Pullups

This was a combo of pain


Team Score:

6 rounds + 80m sled push
55 reps of Shoulder to Overhead
43 reps of Bench Press
125 Pullups

We were divided into teams of 3 (I got Coach and Andrea in my team), both very strong athletes, so they would make up for my lack of strength LOL.

The way it worked was that the team would work together to get the numbers done. Sled pushes were alternated until 90m was reached, after which one person would hit the 10 cal on the bike. Once done the sled relay starts again and the next person gets on the bike. You get minimal rest so its a great cycle.

A similar method was used on the rest of the WOD. 50 reps are reached any which way, so we alternated with reps of 10 and then 5 as they got heavier.

The sled pushes were torture, wow. Legs like jelly after the second round, feeling queasy – it really attacked the central nervous system. I had to scale almost everything except the sled push portion because of the weak arms *sigh*. On the plus side, the STOH (I did the girls weight) felt really good, considering it was my first time performing overhead movements with weight since my injury. The bench press was really hard, there was no strength left after about 10 reps. I had to command my chest to suck it up and push. I stayed at 40 throughout that portion. Alot of recovery work in that area is needed. For the pullups I did a ring row progression which was great for the stabilizing muscles around the shoulder. I can feel it today 🙂

13 June 2015 – Rows On Rows

I found this WOD on the Crossfit website (http://www.crossfit.com/mt-archive2/009613.html) and scaled it according to my location and injury limitations. As I was not at the box but at the gym (Virgin Active) I had to improvise on the wall balls as they only have those hard medicine balls, hence the goblet squats. They have a rowing machine though (Yay!), and I thought it will be good recovery for my shoulder. Pace was a little slower that I am used to, but probably because of the shoulder. I split the squats into reps of 10 and 15. The shoulder felt good throughout the WOD though 🙂 I expected to be a little more sore… Oh well.


Shoulder mobility as prescribed by the Biokineticist

Wall Angels (10 x3)
Shoulder Scoops (10 x 3)
TRX Rows and Pushups (very high angle[60 degrees] – keeping arms close to the body) (10 x 3)
Sleeper Stretch – 30 seconds each side x 3


2000m row
50 Goblet Squats (10kg)
1000m row
35 Goblet Squats (10kg)
500m row
15 Goblet Squats (10kg)

Time: 23:37

Averaged 2:10/500m on the rows
Cash out: 50 double unders

Also a 4km run @7:00 Pace (2km to the gym & 2 km home)

10 June 2015 – Double Those Unders

Bench Press

Skipped the bench press for mobility shoulder work prescribed by my awesome biokineticist, Ché !

Wod 1
300 Double Unders For Time
On The Minute 10 Air Squats
*8 Minute Cap

5 minutes rest

Wod 2
Complete the following for time:
50 Pull-ups (Swopped for TRX Row)
50 Push-ups (Swopped for TRX Push up)
50 Sit-ups
50 Air Squats
*14 minute time cap.


23:36 Total time taken (including rest)

I managed to get 238 double unders in that 8 minute period – probably the most that I’ve ever done. EVER. I’ve learnt that the key is to relax and focus on the rhythm that happens when you’re in the zone. Thinking too much trips you up. Literally.

5 June 2015 – This Sled Ain’t Gonna Push Itself

Front Squat
75% x 5 (60kg)
85% x 3 (70kg)
95% x 1 (80kg)

10 Calorie Assault Bike
30 Meter Sled Push (60,40) (there and back)
200 Meter Run
50 Doubles Unders (or 100 singles)
*Funnel Style: As station in
front of you clears you go. Especially if there is a bottle neck at the sleds. Use that as your rest period.

I’m glad I got this WOD done because DAMN ITS COLD! Around 1 degree celsius in Johannesburg at 5am to be exact. The 200m run was really quick (LOL) because it was outside and the chilly wind was torturous to the exposed bits, mainly the face. I was aiming for 4 rounds at least (averaging 5 minutes a round) but didn’t get there. This one is a bit of an engine builder, I was on the floor for a while afterwards 🙂 And the arm feels good!

Score: 3 rounds + 1 completed sled push


3 June 2015 – Clean Slate

75% x 5 (60kg)
85% x 3 (80kg)
95% x 1 (100kg)
Do single first- Then- AMRAP to near failure

I made sure to keep my shoulder blades in and control the movement on the up and down. I also alternated grips between lifts. The double overhand hits the core nicely!

1 Power Cleans
1 Hang power clean
1 High hang power clean

Did these with the bar at first, eventually loading up to 50kg (Bar, 30kg, 40kg, 50kg)

15 Squat Clean and Jerks (60,40)
100 Double Unders
10 Squat Clean and Jerks
100 Double Unders
15 Squat Clean and Jerks
Level 2 (50,30), 50 Double Unders
Level 1 (40,20), 100 singles

This injury might have been the best thing that ever happened to me. My form on double unders has improved immensely. I managed to hit 30 on a row tonight! It also makes you more mindful of your body and its limitations so you are always conscious of what one can and cannot do (but not in a limiting way). These weeks of rehab also has me doing everything strict – I think I’m gonna keep doing just that 😉 #Strength

Time: 15:27 (40kg Squat Clean/DUs Rx)

I can clean again! Wooooo! Granted it was at 40kg but its a start, hence the title ‘Clean Slate’. I also did lots of the stretches that the biokineticist recommended and those are helping loads. The squat cleans also worked the core a bit, somthing that’s been neglected since the injury  #GettingThere