25 November 2015 – Upside Run

Bench Press

15 minute Cap
800m Run
30 Handstand Push-ups
800m Run
Level 2- 50 Push-ups
Level 1-30 Push-ups
ADV- 50 Handstand Pushups

Time: 13:45 (Rx)




4 August 2015 – Lung Buster

Strict Press
1×8 65% (40kg)
1×8 70% (45kg)
1×6 80% (40kg)
1×6 85% (40kg)

2 Rounds
45s Work || 15s Rest
1. Hollow Rocks
2. Supermans
3. Plank Hold
4. Jackknives

800m Run
40 Wallballs (10,7)
100 Double Unders
Rest 3 Minutes
600m Run
30 Wallballs
80 Double Unders
Rest 2 Minutes
400m Run
20 Wallballs
60 Double Unders
Rest 1 Minute
200m Run
10 Wallballs
40 Double Unders

L2 –50, 40, 30, 20 Double Unders
L1- 25, 20, 15, 5 Double Under Attempts or Singles x 2


Time: 31:30 (Rx)

A great cardio workout that took alot out of me… I focused on running form as much as possible on the runs, especially during the end. Also partitioned the reps of the wallballs to 10 at a time and segments of 20 for the double unders. This did extend the time though, which is not what I wanted.

I also thought about how cardio is more apparent in Crossfit, especially at the Games.It was sparked off by this post on Instagram by Ben Bergeron. I was an okay runner before I started Crossfit, and whilst I could see definite results in my running because of the training, I always thought that we should run more as Crossfittters, as that is the ultimate form of human movement. Today proved that I don’t run enough. Need to get some more kms logged.

28 January 2015 – Supermans!

My stomach needed this today. Lately I’ve felt that I’m losing my mid ab strength, whilst the lower portion was getting stronger. The mid section certainly worked today though! I also found out that I really suck at Supermans LOL!


Take percentages based off 90% of your 1 RM (90% of 160kg = 144kg)
70% x 3 (100kg)
80% x 3 (115kg)
90% x 3 (130kg)
90% x AMRAP to “not failure”. Leave one or two in the tank (130kg x 5 reps)

3 rounds for time of:
Run 800 meters
50 Supermans
50 sit-ups
* advanced can do hollow rocks or V-Ups instead of sit ups

Time: 27:05 (did the situps)

21 January 2015 – 800m of Pain

My first real run since the Soweto Marathon (I did the half) in November last year. My calves are understandably sore, but need to get some road time in before Warrior Race on the 31st! Eek!

A 10k this weekend is in order then.

I could feel my form suffering in the latter stages as well as the build up of lactic acid between each round. Need to work on my core. It seems like the bottom half of my stomach muscles are getting more tight than the top half. So weird. Must be all the deadlifts haha.

Take percentages based off 90% of your 1 RM (90% of 160 = 144)
65% x 5 – 95kg/209lbs
75% x 5 – 110kg/242lbs
85% x 5 – 122kg/269lbs
85% x AMRAP – 122kg/269lbs – 10 reps

4 Rounds each for time of:
800 meter run
rest 3 minutes after each run

Total time: 21:19

Average 800m time = 21:19 – REST TIME (3 x 3 minutes = 9 minutes) = 12:19 = 739 seconds / 4 = 184.75 seconds = 3 minutes