8 February 2017 – Tumbleweed

Strength

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
THEN
21 x Back Squats @ 70kg

WOD

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

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12 September 2016 – WeightLift(ed)

Yup. Its been forever. I have been training though, just not blogging about it.

Alot has happened since my last post. Had some good goals set, which included getting a sub 25 on the 5km.Managed to achieve that in the dead of winter which was pretty cool. But after that, kinda fell off the wagon and lost a bit of that fitness. That regression caused other goal related activities to suffer. Which wasn’t great.

I’ve realized that this is a really important part of my goal setting (motivation) process so it needs to be done again. Here’s what went down.

@ 50 kg

5 min EMOM
3 Deadlift
2 Power Clean
1 Front Squat

10 min EMOM
4 Deadlift
3 Power Clean
2 Front Squat

10 min EMOM (added 5kg = 55kg)
4 Deadlift
2 Hang Squat Clean

THEN

@ 40kg

3 Rounds:
Max Strict Press
Max Push Press
3 Split Jerk

So the aim of this exercise was to fatigue the shoulders, to give the illusion that you’re split jerking a heavy weight when you’re actually not. It really does feel like it’s super heavy. So it’s great for getting the body ready for heavier weights going forward.

After the 1st round you really feel it.

Round 1:
5 strict press
5 push press

Round 2:
5 strict press
5 push press

Round 3:
4 strict press
4 push press

Really effective workout. Posture has improved drastically as well since then.

9 December 2015 – Strength Of A Wolf

Officially a wolf – signed up for Crossfit Wanderers. Awoooh! Excited for this new chapter of learning and growing 🙂

Warmup:
Oly Warmup
6 reps
2 rounds

Deadlift
Straight Leg Deadlift
Bent Over Row
2nd Pull
Upright Row
Front Squat
Press

1 lap run

Strength

Deadlift + Power Clean + Front Squat

10 + 3 + 3 @ 50% (35kg)

7 + 2 + 3 @ 60% (40kg)

4 + 4 + 3 @ 70% (45kg)

2 + 2 + 3 @70% (50kg)

1 + 1 + 2 @ 80% (60kg)

 

Burpees + Push Press + Pushups

14 + 5 + 5 @50% (30kg)

12 + 4 + 6 @60% (40kg)

10 + 3 + 7 @70% (50kg)

10 + 2 + 7 @70% (50kg)

10 + 1 + 7 @70% (50kg)

THEN

EMOM
6 minutes

7 Front Squat (80kg/60kg) (I did this @ 60kg)
70 Double Unders
7 – 10 strict pullups (Couldn’t even manage 3 in a row)

29 October 2015 – Cleaning Up

Strength
1×20
Back squat (60kg)

Wod
AMRAP 20:
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
L-sit
Plank Hold

Eventually wanna get to this level of L-sit!

   


 

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
400m
50 STOH
25 box jumps
400m
50 back squats
25 pull-ups/muscle up
400m
50 toe 2 bar
25 thrusters
400m
50 box jumps
25 squat snatch/power snatch OHS
400m

 

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

18 September 2015 – Air Force

Warmup
400m run
40 air squats
200m run
20 air squats
100m run
10 air squats

Strength
Strict Press
1×5 60% (30kg)
1×3 70% (35kg)
1×2 80% (40kg)
1×2 90% (45kg)
1×1 100% (50kg)
1×1 105% (52kg)

WOD
“Airforce”
20 Thrusters (40,30)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.

Level 2- (35,20), 3 Burpees
Level 1- (30,15) Burpees

Time: 13:05 (Rx)

Core Cash Out
10 Strict Toes to Bar
20 V-Ups
30 Supermans
40 Hollow Rocks
50 Sit Ups (no arm throw)
2 minute plank

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:
Keenan
Devan
Kim
Mike D

Warmup:
Skip for 3 minutes

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

WOD:
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

THEN

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!

21 August 2015 – Tabata Sauce

Strength
Front Squat
1×8 65% (60kg)
1×6 75% (80kg)
1×4 85% (90kg)
1×4 90% (80kg)

Might have overshot my percentages with the Strength section. Also, I could feel that my right shoulder isn’t as mobile as my left, resulting in alot of pressure on my right wrist. Some mobility work to be done in that area.

WOD
“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata Interval= 20s work:10s Rest 8x Through
Your score is the sum of the lowest round of each movement

 

Score: 25 (Assisted Pull Ups)

 

They should make a sauce called Tabata, because it BURNS! Great WOD this morning, I could feel it after the squats 🙂

5 June 2015 – This Sled Ain’t Gonna Push Itself

Strength
Front Squat
75% x 5 (60kg)
85% x 3 (70kg)
95% x 1 (80kg)

AMRAP 20
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

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

WOD
30-20-10
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

Score:
Double Unders: 34
Burpees: 30