29 July 2015 – Ball Walls

1Γ—10 60% (60kg)
1Γ—10 65% (70kg)
1Γ—8 70% (90kg)
1Γ—8 75% (110kg)

BUY-IN: 500m Row

5 rounds of:
12 Wall Balls (10,7)
6 Burpees
CASH-OUT: 400m Run
*15 minute time cap

Time: 9:13 (Rx)

Still can’t feel my legs from Monday’s absolute burner – I rolled them last night with my newly acquired foam roller which provided some relief, but it was really difficult to get out of bed this morning 😐 Once I got into the movements, I was okay. Wallballs were unbroken through all 5 rounds with the 10kg ball (Yay!), and I was doing 8 burpees instead of 6 (I have no idea why!) until the last round when I did 6, so my time should be Rxx haha. That 400m run though, my legs did not want to comply. I hope they recover soon.




My legs thoughts… basically


This as well...

This as well…

Very tempted to do this...

Very tempted to do this…


27 July 2014 – Don’t Know Squat

Back squat
1Γ—10 60% (60kg)
1Γ—10 65% (70kg)
1Γ—8 70% (90kg)
1Γ—8 75% (70kg)

Back Squat (60,40)
Ring Dips
100m Run After Each Run
Level 2 (50,30)
Level 1 (40,20)


Time: 21:18 (with ring dip progression)

First day back after a week off with bronchitis.. And…

I can’t feel my legs. #DontSkipLegDay





15 July 2015 – Snatch Sprints


400m run
20 Air Squats
400m run
10 pushups
400m run
10 burpees

5 minutes

5 Power Snatch
5 Overhead Squat

Bench Press
1Γ—10 60% (40kg)
1Γ—8 65% (45kg)
1Γ—6 70% (50kg)
1Γ—6 75% (50kg)
1Γ—6 80% (45kg)

8 minute AMRAP
100 meter run
10 power snatches (50,35)

Level 2 (40,30)
Level 1 (30,20)

Score: 4 rounds, 2 snatches (4.2) (L2)


This was quite a burner. 8 minutes doesn’t seem like a long time but on your 4th round of sprints it feels like forever! The Saturday Sprint sessions definitely helped in this regard!

This was a good exercise in getting my snatch technique dialed in. Because of the injury I was super careful of pulling the arm muscle again so focused intensely on technique – which is what we should be doing anyways but our brains sometimes switch off in the heat of the WOD. Pulling high with the shoulder shrug and using the hips was the name of the game and I could feel my arms compensating for the lack of strength on the pull by using the outside of the forearms instead of the shoulders (I could definitely feel it in the forearms the next day). Looking forward to getting the technique right and moving to heavier weights eventually.

14 July 2015 – BurPistol

1km run
3 x sled pushes (‘there and back ‘ – 60m with 60kg loaded)

1Γ—10 60% (60kg)
1Γ—8 65% (80kg)
1Γ—6 70% (100kg)
1Γ—6 75% (110kg)
1Γ—6 80% (120kg)

15 Minute AMRAP
5 Burpee Pull-ups
10 Pistols
15 Kettle Bell Swings (32,24)
Level 2 (24,16)
Level 1 (16,12)
ADV- Burpee Bar Muscle-ups

Score: 3 rounds + 5 pistols (L2)

Did jumping burpee pullups (as recommeded by my bio) and unassisted pistols with my heels on a 10kg plate as a scaled option – I surprised myself there, the plate under the heels really helps (even though its still challenging) and it gets the outside of the quad going like a Boeing! One day I’ll be able to get those done with no plate… Really tough WOD!

Deadlifts felt heavy, but good. I could feel that I’ve lost alot of strength in my core and need to build that backup (thats the reason why I didn’t lift at my true percentages). But we’ll get there πŸ™‚




9 July 2015 – Run Boy Run

Strict Press
1Γ—10@60% (40kg)
1Γ—8@65%Β (40kg)
1Γ—6@70%Β (40kg)
1Γ—4@75%Β (40kg)

I tried 50kg and my arm was like NOPE! Haha

4 Rounds
15 Burpee Lateral Jumps over bar
600 meter run
15 Thrusters (40,30)
Rest 2 Minutes

Level 2 (35,25)
Level 1 (30,20)

Time: 31:40 (Rx)

Good to be stretching the lungs again, that 600m in the cold really wakes a person up. Burpees were tough, as expected, and I was wary of being too explosive so I don’t risk my arm, so I took that section steady and measured. Had to stop on the ground a few times. Thrusters were broken up in to 5’s on the first round, and then 7 – 5 – 3 on the next two rounds. Last round was 7 – 8 (Thanks for the push Johann!)
1 mile run at 70% (Didn’t even get to this part.)Β :/


8 July 2015 – Toes To Swing


5 Sled Pulls  (20kg x 4 on the sled)

1Γ—10 @ 60% (60kg)
1Γ—8@ 70% (80kg)
1Γ—6@ 75% (90kg)
1Γ—4 @ 80% (100kg)

These are not my true percentages as this suggests that my 1RM is 125kg, when I have actually pulled 160kg at one point (a cool way to figure that out is to divide your number by the percentage, in this case its 100kg / 80% – Crossfit isn’t just lifting heavy things, there’s brain power involved as well!).

5 Rounds
10 Toes to Bar
12 Box Jump Overs
14 Kettlebell Swings American (32,24)
Level 2 (24,16), 4 Rounds
Level 1 (16,12), 3 Rounds

I could only do 5 toes to bar in the beginning of the WOD when I decided to switch to strict leg raises as my shoulder started getting really tight, just a precaution. Kettlebells I did at 24kg and managed to do all rounds unbroken. The sled pulls before the WOD was really tough, but really good. We usually push the sleds so this was a nice change – it attacks the entire quad muscle and the lower back and gets them bulging!

Time: 16:23 (24kg KB / Strict Leg Raises in place of T2B)


7 July 2015 – Dumb Doubles!

5 minutes
10 V-Ups
10 Situps
10 Supermans
Plank for remaining time


Bench Press
1Γ—10 @ 60% (20kg)
1Γ—8@ 70% (40kg)
1Γ—6@ 75% (50kg)
1Γ—4 @ 80% (55kg)

21 Dumbbell Push Press (pick a challenging weight) (15kg)
10 hand release Push-ups
50 Double unders
15 Dumbbell Push Press
10 hand release Push-ups
100 Double unders
9 Dumbbell Push Press
10 Push-ups on Dumbbells
200 Double unders
*13 minute time cap.

Time: 13:00 (15kg) (did 10/200 DU’s)

Tried to do everything unbroken but the double unders proved tricky. I split those up into sets of 10, which may have cost me some valuable time. I also had to break up the set of 15 dumbbell presses into 7 + 8. The rest was unbroken though. Pushups were very hard, but at least I could do them! More a technical WOD and I think I could’ve used a heavier weight, but alas, my shoulder… Those double unders are something to work on.

4 July 2015 – Saturday Sprints

Sprints on a Saturday continued this weekend and these have been going well – I can definitely see an improvement in my explosive movements, which I think helps with my arm as well. πŸ™‚ Great session!


50 double unders as a warmup

20m sprint x 5
50m sprint x 5
25 single skips between each sprint


  1. 0.00 (stopwatch error!)
  2. 3.60
  3. 3.90
  4. 3.62
  5. 3.59


  1. 6.88
  2. 6.87
  3. 7.17
  4. 6.87
  5. 6.75

A young graph was again made to track the progress of our sprinting – I definitely FELT faster, not too sure if the data is agreeing though. It looks like my average is slightly better on the 50m, so that’s a good sign. EDIT: after looking at the previous dataset, I’ve improved my average on the 50m by 0.24 seconds (7.15 to 6.91)! πŸ™‚ πŸ™‚ πŸ™‚50m Sprint -  4 July 2015 20m Sprint -  4 July 2015






2 July 2015 – On The Box!

1RM on one of the 4 lifts that you haven’t done. Back Squat, Bench Press, Strict Press or Deadlift. If you are happy with what you gave done for your CF Total and Bench press do the below.

Alternatively do:

Warm Up
2 Rounds
10 Backsquats
10 Behind the neck Push Press (Snatch Grip)
5 Snatch
5 Clean & Jerk

20 minutes to work up to 1RM
Power Clean (70kg!)
Power Snatch (50kg!)

I’m REALLY happy with these numbers! The 70kg didn’t feel very heavy at all, so I’m stoked!

Complete 3 rounds for time of:
100m Run
20 Alternating One Arm Dumbbell Power Snatch (20,15)
10 Burpee Box Jumps (24,20)
100m Run
Rest 1 minute
*16 minute time cap
Adv (30,20)

Time: 13:33 (Rx)