23 October 2015 – Box|Ball|Row

No strength today
Warm up, do the wod and then work on goats or movements you want to get with remaining time.

Wall ball 2 for 1

4 Rounds
10 Box Jump Overs
15 Wallballs
20 90 degree Body Rows
Rest 2 Minutes

Time: 14:23

Nice little burner for a Friday – Not much strength needed, just lots of stamina, especially for the rows. The first two movements get you nice and metabolic as they are compound movements, and then you have the arm + back burner that is the row.


25 August 2015 – #CrossfitWeek Day 2

Day 2 of #CrossfitWeek at Crossfit Blackheath. I miss my home box, Crossfit RLS but it’s great to be introducing my friends to the Crossfit culture. Blackheath is a great place to do so.

Elites present:
Mike D

Skip for 3 minutes

5 x 20kg
5 x 30kg
5 x 40kg
5 x 50kg
5 x 60kg

Rep scheme of:
3 || 5 || 7 || 13 || 17 || 21
30 || 50 || 70 || 130 || 170 || 210 (Double unders)
120 || 200 || 280 || 520 || 600 || 840 (single skips)

Double Unders
Box Step Overs (24″/20″)
Power Clean (40kg(A)/30kg/20kg)
Push Press (40kg(A)/30kg/20kg)

Score: 13.12 Push Press

The way it worked:
The numbers represent the round and how many reps you do.

30 double unders
3 box step overs
3 power cleans
3 push presses


50 double unders
5 box step overs
5 power cleans
5 push presses

And so on…


A great engine builder especially with all those double unders. I got to the round of 17 and almost finished the push presses. My calculations determine that was ALOT of double unders. 30 + 50 + 70 + 130 + 170 = 450!

Final night tonight!

6 August 2015 – Bars, Bruh

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


5 Rounds
400m Run
3 Bar Muscle-ups
6 Hang Squat Cleans (70,50)
9 Box Jump Overs
Level 3- (60,40), 1 muscle-up
Level 2- (50,30) 6 pull-ups, 6 dips
Level 1- (40,25) 6 modified pull ups, 6 dips

Time: 25:00 (50kg/Assisted Bar MU)


Felt a bit flat after last nights workout, but I’m glad I went this morning. 🙂 Did yesterdays WOD at the gym last night as traffic didn’t allow me to get to the box in time. Swopped the 100m run for 12 Pushups and found a dark corner at the gym. Had idea what my time was. Also did alot of stability work on my shoulder (Wall walks, kettle bell movements).

Tried to pace myself on this one, but a slight niggle in my right calf slowed me down on the run (perhaps from the double unders earlier this week). The bar muscle ups went well, I can feel the muscles in the injured region worked hard on those assisted MU’s. Thanks to Laruchke who pushed me on the last couple of runs – much appreciated!

8 July 2015 – Toes To Swing


5 Sled Pulls  (20kg x 4 on the sled)

1×10 @ 60% (60kg)
1×8@ 70% (80kg)
1×6@ 75% (90kg)
1×4 @ 80% (100kg)

These are not my true percentages as this suggests that my 1RM is 125kg, when I have actually pulled 160kg at one point (a cool way to figure that out is to divide your number by the percentage, in this case its 100kg / 80% – Crossfit isn’t just lifting heavy things, there’s brain power involved as well!).

5 Rounds
10 Toes to Bar
12 Box Jump Overs
14 Kettlebell Swings American (32,24)
Level 2 (24,16), 4 Rounds
Level 1 (16,12), 3 Rounds

I could only do 5 toes to bar in the beginning of the WOD when I decided to switch to strict leg raises as my shoulder started getting really tight, just a precaution. Kettlebells I did at 24kg and managed to do all rounds unbroken. The sled pulls before the WOD was really tough, but really good. We usually push the sleds so this was a nice change – it attacks the entire quad muscle and the lower back and gets them bulging!

Time: 16:23 (24kg KB / Strict Leg Raises in place of T2B)