4 February 2017 – Saturday Starter


Back Squat 5×5

  1. 80 kg
  2. 85 kg
  3. 90 kg
  4. 100 kg
  5. 100 kg

20 minute AMRAP (Partner WOD)


30 Box Jumps

30 Calorie Row

30 Toes To Bar


6 minute EMOM

20 Double Unders + 10 Deadlift @ 80 kg

20 Double Unders + 10 Hand Release Pushups


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)

22 December 2015 – Filthy Fifty


2 lap run
1 lap lunges
20 Toe Touch Back Bend
20 Push Ups


Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (24kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (20kg)
50 KB Deadlift (24kg)
50 Wall ball shots, (10kg ball)
50 Burpees
50 Double unders

Time: 32:04 (Rx)

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.

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)

9 October 2015 – Eighteen

200m run
10 pushups
200m run
10 Air Squats
200m run
10 pushups
200m run
10 Air Squats
200m run

Work up to Max weight for the complex:
1 Push-jerk
1 Split- jerk

Level 1- Push-press/Push-jerk

Worked up to 70kg and got both the push and the split jerk. Loaded 80kg and got the push jerk, but failed when bringing the weight down, thus not completing the complex.

18 Minute AMRAP
15 Box jumps, (24,20)
12 Shoulder to overhead (50,35)
9 Toes-to-bar
Level 2 (40,25)
Level 1 (30,15)

Score: 4 rounds + 30 reps (15 + 12 + 3) (Rx + Box Step Ups)

Did box step ups as my right calf seized during the warm-up – possibly due to the double unders yesterday, Also learnt that a strong grip goes a long way, especially in the Shoulder To Overhead and the Toes-to-bars. Good technique to remember in the future 🙂 The grip really helps with the weight when you get a bit tired and also gives you a good pivot to swing from when on the bar.

3 September 2015 – Hangin’

Dead lift
1×5 70% (100kg)
1×5 80% (110kg)
1×2 85% (120kg)
1×3 90% (130kg)
1×1 100% (140kg)

5 Rounds
10 Hang Power Cleans (70,45)
10 Burpees
10 Box Jumps
2 Minute Rest between rounds
Level 3- (60,40)
Level 2- (50,30)
Level 1- (40,25)

Time: 21:52 (L3)

Grip on my right hand struggled after 5 reps of the Hang Cleans, must be because of the injury – that needs to be worked on. Theres such a difference between 60kg and 70 kg Great WOD once again. And that core work! Bring on SUMMER!

Core cash out
2 Rounds
30 secs work:30 seconds rest
Rotating Stations
1. Strict Toes to Bar
2. Power wheel rollouts
3. V ups
4. Hollow Rocks

26 August 2015 – #CrossfitWeek Day 3

Today was the final day of #CrossfitWeek with the Elites. Most were really sore after Day 1 and elected to recover rather than continue. Big ups to those that stuck it out! Tonight’s one was a long one. It felt like perfect preparation for JURA next week saturday.

6 rounds for time:
13 burpee box jumps
4 roof runs
10 pull-ups
17 sit-ups
7 push-ups
10 deadlifts
21 toes to bar

Time Cap of 40 minutes

Score: 4 rounds and 4 roof runsAjjv1HobZnDsEs-IAU8gnJVuWA_rNr8v0GDT_HUvMANB

24 August 2015 – #CrossfitWeek Day 1

Trained at Crossfit Blackheath with the Elites for the inaugural #CrossfitWeek. This location was chosen as the most central for all of us and Russell (the owner) was gracious enough to give us 3 free intro sessions for the week. Thanks Russell! We’ll be training Monday to Wednesday with the possibility of Yoga on Thursday to loosen up.

Elites present:

Mike R


10 rounds
10 deadlifts (40kg\30kg)


3 rounds
20 wall balls
15 pushups
10 box jumps


4 rounds
25 pushups
25 situps
25 air squats
26 lunges

50 kettlebell swings

Score: 3 rounds + 2 rounds & 17 Situps (25 minute time cap)

A tough one, I struggled on the pushups and had to switch to lady pushups halfway through. The other movements were okay though. The other guys weren’t used to the volume that we do and are understandably sore today. I recommended lots of stretching and yoga poses. Tonight is round 2 with the rest of the Elites!

11 August 2015 – The Perfect Storm


Attempted the second qualifier this morning for the Last Man Standing Comp. Got to the 4th round of box jumps before time ran out. Also had quite a few no reps which didn’t help 😐 Physically not so tough but my  cardio let me down – would’ve been faster if that was up to scratch.

WOD 2 “The Perfect Storm”
9 min AMRAP
6 Clean & Jerk (40kg)
8 Knees Above Hips
10 Wall Balls (7.5kg)
12 Box Jumps (20″)

Score: 138 (Split time 2:01)


WOD Scoring:
 The score will be the Total Reps completed within the 9min CAP.
 The Split time taken after Round 1 will serve as a Tie Break score.