22 October 2015 – Heavy Thrust

Bench Press
1×10 60% (40kg)
1×8 70% (40kg)
1×6 75% (50kg)
1×4 80% (50kg)

Complete the following for time:
9 Thrusters (50,35)
9 Pull-ups
400m Run
12 Thrusters
12 Pull-ups
200m Run
15 Thrusters
15 Pull-ups
100m Run
* 15 minute time cap
* 13 minute time cap (intermediate)
* 10 minute time cap (advanced)

Time: 11:56 (Rx)

What a tough workout – WOW.

The thrusters felt good for the first few rounds but it really forced you to focus on technique in the next few rounds especially on the round of 12. My grip suffered in the third round of pull-ups and was reduced to two at a time. The run was okay, got a fairly good pace on each one. Pull-ups were also feeling good, even though the grip was going – I could feel it in the core especially at the top of the pull. 

Cash out was WOW as well. 😵😅

Ca$h Out:

20 Strict Toes-To-Bar
20 Weighted Sit-Ups (10kg med ball)
20 Weighted Russian Twists (10kg med ball)
1 minute L-sit hold (accumulated)

17 October 2015 – Saturday Sprints

Sprints continued back at the stadium, with one twist. The rest period is now the walk back to the start of the 100m. Time saver as well as a recovery builder 🙂

After the first 5, I was sapped – but pushed through to finish the 10. The last 5 weren’t as fast – worked on my form.

The 400 afterwards was quite something to behold – really slow haha!



100m x 10

Rest = Walking back to the start

400m x 1





2 October 2015 – The Ascent

No strength work today

Warm up
Odd – 15/10
Calories on assault bike
Even – 100m Run

12 Minute Ascending AMRAP
3 Burpees
3 Wall balls
3 Medball Sit ups
6 Burpees
6 Wall balls
6 Medball Sit ups
9 Burpees
9 Wall balls
9 Medball Sit ups…
*Hold medicine ball at your chest – not going overhead with the ball.
L1/L2 – Regular sit ups

Score: 15 + 10 burpees (completed round of 15)

Core cash out
2 Rounds for quality
9 Strict toes to bar
6 Around the worlds hanging from bar (3 each direction)
3 Dragonflags

18 September 2015 – Air Force

400m run
40 air squats
200m run
20 air squats
100m run
10 air squats

Strict Press
1×5 60% (30kg)
1×3 70% (35kg)
1×2 80% (40kg)
1×2 90% (45kg)
1×1 100% (50kg)
1×1 105% (52kg)

20 Thrusters (40,30)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.

Level 2- (35,20), 3 Burpees
Level 1- (30,15) Burpees

Time: 13:05 (Rx)

Core Cash Out
10 Strict Toes to Bar
20 V-Ups
30 Supermans
40 Hollow Rocks
50 Sit Ups (no arm throw)
2 minute plank

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
1×10 60% (40kg)
1×8 65% (45kg)
1×6 70% (50kg)
1×6 75% (50kg)
1×6 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.

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)

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.

29 April 2015 – Pistol Dub’s

Changed things around and went to an afternoon class :). Good to see the peeps again.

Did some pistol progressions as well, they are alot harder when you don’t use your arms! I also found that my left leg is weaker on the pistol movement and more susceptible to caving in. Might have to do with resting on the clutch when driving.

Bench Press Back Squat
65% x 5 (60kg)
75% x 5 (70kg)
85% x 5 (80kg)

15 Minute AMRAP
100m Run
20 Double Unders
10 Push-ups  V-Ups
10 Pistols (5 each leg)


Score: 5.40 (5 rounds + 100m run,  DU’s and 10 V-Ups)