5 November 2015 – Built Tough

Sled Push
6 x Sled Push & Pull (unweighted)
4 x Sled Push & Pull (+40kg)
2 x Sled Push & Pull (+60kg)

Dead Lift
1×8 65% (100kg)
1×6 75% (120kg)
1×4 85% (130kg)
1×4 90% (150kg -DNF)

Toes to Bar
KB Snatches (24,16)
Deadlifts (80,50)
Level 2- (16,12) (60,40)
Level 1- (12,8), (40,30)

Made the fortunate mistake of going to the 5am class the day after I did Grace(y) x 4 the previous night. Hands were ripped and back was tight, so this WOD went really slowly for me. T2B’s were gingerly done to avoid further rippage, and kettlebell swings were really light as my shoulders were shot. Deadlifts got better, with some great encouragement from the class, but didn’t even finish the Strength portion. A great WOD nonetheless. #MoneyInTheBank

Time: 23:52



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.


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!

14 July 2015 – BurPistol

1km run
3 x sled pushes (‘there and back ‘ – 60m with 60kg loaded)

1×10 60% (60kg)
1×8 65% (80kg)
1×6 70% (100kg)
1×6 75% (110kg)
1×6 80% (120kg)

15 Minute AMRAP
5 Burpee Pull-ups
10 Pistols
15 Kettle Bell Swings (32,24)
Level 2 (24,16)
Level 1 (16,12)
ADV- Burpee Bar Muscle-ups

Score: 3 rounds + 5 pistols (L2)

Did jumping burpee pullups (as recommeded by my bio) and unassisted pistols with my heels on a 10kg plate as a scaled option – I surprised myself there, the plate under the heels really helps (even though its still challenging) and it gets the outside of the quad going like a Boeing! One day I’ll be able to get those done with no plate… Really tough WOD!

Deadlifts felt heavy, but good. I could feel that I’ve lost alot of strength in my core and need to build that backup (thats the reason why I didn’t lift at my true percentages). But we’ll get there 🙂




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)


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