8 February 2017 – Tumbleweed


5 x 5 Front Squat
Round 1 – 60 kg
Round 2 – 70 kg
Round 3 – 70 kg
Round 4 – 80 kg
Round 5 – 80 kg
21 x Back Squats @ 70kg


9 Min AMRAP “tumbleweed”
Run 200m
20 TTB/ Knees to chest / sit ups / leg raises
1 min KB/dball/ dumbell hold in front of torso.(20kg plate)

Score: 2 rounds + 200m


19 November 2015 – Snatch The Wall

1×20 back squat (70kg)

Power Snatches (35,25)
Level 2- (30,20)
Level 1- (25,15)

Time: 16:13 (L2)

I don’t know if the indoor soccer is improving my cardio, or if I just paced this WOD correctly – but this went really well! Split the reps of 21 (10+11), 18(9+9), 15(8+7), 12(6+6), 9(6+3) and then just went all out on the last two rounds. I did take a few long breaks in between sets to catch my breath, but I felt in control and dictated the pace of the workout. Snatches weren’t that heavy (due to the weight) and I tried to focus on technique (toes and traps) with every rep. Even when I was fatigued, I just focused on the next number of reps, i recall saying seven, seven, seven at one point. Did all the broken up numbers unbroken – next step is to get the full numbers unbroken!

Post Wod Sweat Angel

Post Wod Sweat Angel

29 October 2015 – Cleaning Up

Back squat (60kg)

3 Power Cleans (pick your weight)
3 Front Squats
3 Push Jerks

Score: 10 rounds + 3 cleans + 3 squats (60kg)

A bit different to the WODs we’ve been usually doing – which might explain my relatively low score. Lost of strength under duress was the aim here – to be able to perform complex lifting movements even when fatigued. Push jerks kinda got easier the more I got used to this new grip, which involves holding the bar in the bottom of the palm instead of around the finger area. Cash out was incredible. Incredibly hard! Plank was okay – just that darn L-sit – I have mass respect for gymnasts that do this almost all the time.

Core cash out
Alternating Tabata
Plank Hold

Eventually wanna get to this level of L-sit!



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


14 October 2015 – Bye Laruchke!

Today is Laruchke’s (our 5am coach) last day – so we all showed up

Partner WOD:
50 Front Squats
25 burpees
25 box jumps
50 back squats
25 pull-ups/muscle up
50 toe 2 bar
25 thrusters
50 box jumps
25 squat snatch/power snatch OHS


Time (MC + Jamo): 34:37 (Rx)

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)

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