6 October 2015 – One Plus Thirty

For 21 Minutes
Min 1: Deadlift- 3 Reps
Min 2: 5 Strict HSPUs
Min 3: Rest
Work in with 2-3 people

Started at 80kg and increased by 5-10 kg at a time until I was at 120kg. Also alternated between one and two bands on the HSPU’s to get some more resistance in the shoulders.

2 Rounds
1 Minute Work: 30s Rest
1. Assault Bike
2. Kettlebell Swing (32,24)
3. Push-up
4. Double Unders- 5=1 Rep
Score = total Reps
Level 2- (24,16)
Level 1- (16,12); singles 10 = 1 rep

Score: 137 (Rx)

Chuffed that I could swing a 32kg kettlebell again, although my legs didn’t agree. This WOD is deceptively hard, and perfectly programmed so that you get maximum benefit (pain) from each round. Assault Bike (makes legs burn) –> kettlebells (legs, shoulders, core and grip) –> pushups (chest, core) –> Double Unders (Core, legs, shoulders) is a nasty combination.



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

15 September – A Dead Ringer

1×5 60% (100kg)
1×3 70%  (115kg)
1×2 80% (130kg)
1×2 90% (145kg)
1×1 100% (160kg)
1×1 105% (170kg)(Failed this attempt)

10 Minute AMRAP
10 Deadlifts (100,70)
10 Ring Dips
Level 2- (80,55)
Level 1- (60,40)

Score: 4.14 (Rx)

Max Calories on the Airdyne in 2 Minutes- Take turns on the Bikes

Today taught me that the mind can talk you out of anything. During the strength portion I wasn’t aware of the weights and was simply going up and lifting whatever was there. I then realised that I pulled 160kg quite easily and was shocked when I found out it was 160kg. Then the mind started playing games. I thought I was mentally ready, but I had already conceded before even attempting the 170kg weight (105%). I got to about halfway and dropped it, thinking I wasn’t going to make it. I tried 165kg and didn’t even get that. Was totally out of the zone.  If I didn’t know what I was pulling I probably would’ve got that weight. Mental fortitude needs to be built up in this regard. Sometimes what you don’t know will help you.

The WOD was a tough one, especially the rings. Deadlifts felt okay, given that we just hoisted heavier weights just before the WOD. I was glad that I was able to the ring dips on the olympic rings, with kipping. Shoulder felt good as well as the area that got injured, it really worked hard (with no pain, yay!)

18 August 2015 – 30 On||30 Off

Bench Press
1×8 65% (40kg)
1×6 75% (45kg)
1×4 85% (50kg)
1×4 90% (60kg)

30s work || 30s rest
4 Rounds at each movement then rotate to next movement.
Continue till all 4 movements are done (4 rounds per movement.)
1. Assault Bike for calories
2. Wallballs (20,14)
3. Pull ups
4. Ring Dips

Score: 137 (Jumping Pull-ups)

Score breakdown:

  1. 15 | 15 | 13 | 12 :: 55
  2. 12 | 12 | 12 | 12 :: 48
  3. 5 | 5 | 4 | 4 :: 18
  4. 5 | 4 | 4 | 3 :: 16




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!

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 🙂

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


27 May 2015 – The Comeback Begins

The comeback begins today!

First time using upper body since the injury and man did my lungs feel that! I think my anaerobic capacity maintained itself on the lower body only and now that the full body is engaged, it felt twice as hard. Also, my right arm felt ‘stupid’ – because of the lack of use – and now it’s suddenly being forced to perform many labouring tasks like pulling and holding a block for a (very light) overhead squat.

I was extremely careful throughout all movements to not do any sudden jerks. My aim for this was to keep as smooth as possible. It felt great to engage the different muscles required by the pull-up. Those 30-20-10s were really hard. We shall see how it feels tomorrow morning

Bench Press
60% X 5 (Mens Bar Only)
70% x 5 (40kg)
80% x 5 (N/A)

Chest to Bar Pull-ups (Band Assisted)
Overhead Squats (40,30) (Female Bar @15kg)
Level 2- (35,25)
Level 1- (30,20), 21-15-9\

Time: 12:47

Conditioning Cash Out
In 3 minutes, complete:
20 Calories Assault Bike
AMRAP Double Unders

Rest 1 minute

In 3 minutes, complete:
200m Run
AMRAP Burpees

Double Unders: 34
Burpees: 30


22 May 2015 – Swangin’

30 cal Assault bike
Sled Push + Pull (3 rounds)
500m Row

Front Squat
40% x 5 (45kg)
50% x 5 (55kg)
60% x 5 (65kg)

Do the following for time:
30 American Kettlebell Swings (24,16)
30 Sit-ups
12 Push-ups
20 American Kettlebell Swings
20 Sit-ups
12 Push-ups
10 American Kettlebell Swings
10 Sit-ups
12 Push-ups
*15 minute time cap.

Time: 07:52

I subbed the pushups for the modified burpee, and chose the lightest possible kettlebell weight as this was my first overhead movement since the injury. Physio is helping loads! 🙂


100 partner burpees (Partner holds plank whilst other does burpees, and switch)
I did the modified burpee (almost like a two legged mountain climber), we did sets of 10 and switched to 5 after the planks got nasty.

Time: 09:08

19 May 2015 – A Mile Thirty


40% x 5 (60kg)
50% x 5 (70kg)
60% x 5 (80kg)

1 Mile Run (Pace of 08:16)
30 Pistols (TRX Assistance)
30 Toes to Bar V-Ups
30 Overhead Front Squats (50,35)
Level 2 (40,30)
Level 1 (35,20)


Time: 16:46 (Rx modified)