1 March 2016 – Going HAM(mie)

It’s been a month since my last post, and like clockwork I got injured again. A week before the Open!

This time it was an awkward place in my hamstring, where the hammie joins the glute. I was playing indoor soccer and towards the end of the game, stretched for a loose pass. The left leg extended and my right leg, which was the base, slipped. I ended up in a very painful splits on the field. I felt two pops in the upper part of my hammie. Walking was really sore for the days to follow and I eventually got to physio where a Grade 1 (bordering on Grade 2) tear was diagnosed. It is now week 3 and I am able to jog really slowly, and squat really slowly. Sitting for long periods of time is still sore though.

I have been trying to keep my fitness up with rowing and elliptical sessions (so boring!) and lots of pushups, but this is the first real WOD I’ve been more than 50% involved in.


2 lap run
15 lunge/lunge/squat
15 Push Up/Calf Stretch
15 Pass Throughs


3 x 5 Minute AMRAPS

Round 1

Row 60 cal
Max Knees to Chest

Round 2

Run 400m
40 Box Step Ups
Max Air Squats

Round 3

250 Double Unders
40 Situps
Max Reps KB Swings


Round 1: 25 Knees to chest
Round 2: 35 Air Squats
Round 3: 0 (got to 35 situps)


23 January 2016 – Keenan’s Saturday WOD

We are rotating the responsibility of creating  workouts amongst ourselves, which is proving to be pretty interesting. Everyone has a different fitness background and that informs their setup, which always turns out to be a great challenge. This was Keenan’s one. Three days on and my entire posterior chain is still sore (especially upper hamstrings and glutes) 😐 Awesome workout!
Warm up – 3 min Jumping Jacks
5 min skipping
Rest is a 2.5 min 400m walk.
12 minute AMRAP

Starting at finish line, do 100m walking lunges, walk to 50m mark and sprint to finish line.

Do as many as possible.

Score: 2.5 rounds (amounted to 250m of lunges!)

Rest is a 2.5 min 400m walk.
12 minute AMRAP

Side squat up stairs, 10 Spider-Man push ups at the top, run down 15 dips at the bottom.

Score: 6 rounds 

Rest is 2.5 min 400m walk around track.
5min ab crunches with partner
Score: Did 3 minutes of crunches

16 January 2016 – Salmon/Johnson

I was tasked with programming Saturday’s stadium WOD for the Elites.

The parameters were: Not longer than 1 hour, and use the surrounding area (stadium/track)

After alot of research, this is what I came up with. A 2 part AMRAP that lasts a total of 45 minutes. It gets pretty spicy towards the end 🙂


A.  “Anadromous: The Salmon Run”
20 min AMRAP

5 Burpees

10 Situps

15 Squats

Rest 5 minutes


B.  “Michael Johnson”

Jog 300m. Sprint 100m

400 meters

50 Squats

400 meters

50 Push-ups

400 meters

50 Sit-ups

Run 400 meters

**20 minute time cap


Score is:

A. # of rounds

B. Time
Intensity is totally up to you – it should be challenging but not easy.



A: 15 rounds

B: 16:42

14 January 2016 – Burner Boy


1 lap run

10 Ground To Overhead (5kg plate)

10 squats

10 Toes Touch Back Bend

10 Samson Lunge



4 rounds

7 Front Squat

3 Thrusters




For time:

4 rounds

20 Goblet Squat

20 Pushups


Run 600m

REST 4 minutes

Run 400m

3 rounds

20 Overhead Lunge

50 Double Unders

REST 3 minutes

50 Weighted Situps

Run 200m

50 Hollow Rocks


Time: 31:34 (Rx)

All I’m gonna say is… Hollow Rocks burn like nothing else I’ve experienced. A definite pain train workout today!


17 December 2015 – FranAnnie


2 rounds

1 lap run
5 Deadlift
5 Romanian Deadlift
5 Bent Over Rows
5 High Pull Clean
5 Upright Rows
5 Front Squat
5 Push Press


“Pick A Lady”


  • Fran + Annie (These are coupled with a 4 minute rest in between)
  • Nicole
  • Mary
  • Cindy

I chose…



Thrusters (42kg/28kg)
Pull Ups

4 min rest



Sit Ups
Double Unders


Fran: 10:04 (Rx)

Annie: 12:38 (Rx)

10 December 2015 – Summer Body Blast


2 lap run


2 Rounds

10 Push Ups
10 squats
10 PVC pass throughs
10 Good Mornings
5 kips



10 Pull Ups/ Chest to Bar
20 Ring Rows
30 Jump Pullups

75 Double Unders between each round


Summer Body Fitness Test

400m Run
40 lunges
30 KB Swings
20 Ball Slams
10 Burpees
20 hand release push-ups
30 sit-ups
40 air squats
400m run
Time : 13:40

3 December 2015 – Usain Bolting

3 rounds
150m Rowling
2 squat penalty for every metre over/under
10 under to overhead
10 lying twist

10 minute EMOM
ODD: 15 Pelvic Raises + Max Bike Situps
EVEN: 8 Deadlifts (60kg)

For Time

“Usain Bolt”

Row 600m
Run 400m
200 Double Unders
50 Hollow Rocks
Time: 13:30 (Rx)

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





16 October 2015 – 400 & Cindy

1×20 back squat (60kg)
Add 2 kg from previous attempt

3 rounds of:
Each round is 5 minutes of:
400m Run
Max Rounds of Cindy (5pull-up/10 push-up/15 air squat)
*Do three total rounds.
Rest exactly 1 minute between rounds.
After completing the 400m run, start cycles 2 and 3 where you left off on Cindy in the previous round. Score is total rounds of Cindy for the entire workout.

Score: 6.12

Forgot to carry on from the previous round, which invariably affected my score. Pretty chuffed that I managed to maintain a consistent pace on the 400m. I also could get 5 pullups out even when tired (thats a good sign for the shoulders and upper body). Pushups were tough toward the end, but I definitely feel stronger – the pre bedtime sets are helping!

400m times during the WOD:

Round 1: 1:17

Round 2: 1:18

Round 3: 1:19