23 January 2016 – Keenan’s Saturday WOD

We are rotating the responsibility of creating  workouts amongst ourselves, which is proving to be pretty interesting. Everyone has a different fitness background and that informs their setup, which always turns out to be a great challenge. This was Keenan’s one. Three days on and my entire posterior chain is still sore (especially upper hamstrings and glutes) 😐 Awesome workout!
Warm up – 3 min Jumping Jacks
5 min skipping
Rest is a 2.5 min 400m walk.
12 minute AMRAP

Starting at finish line, do 100m walking lunges, walk to 50m mark and sprint to finish line.

Do as many as possible.

Score: 2.5 rounds (amounted to 250m of lunges!)

Rest is a 2.5 min 400m walk.
12 minute AMRAP

Side squat up stairs, 10 Spider-Man push ups at the top, run down 15 dips at the bottom.

Score: 6 rounds 

Rest is 2.5 min 400m walk around track.
5min ab crunches with partner
Score: Did 3 minutes of crunches


26 December 2015 – Boxing Day Nice & Easy


5km Row for time 

Time: 21:07 (Average pace of 1:53/500m)

10 Minute EMOM 

5 push-ups

10 Russian KB Swings (24 kg)

Bonus Round: 

50 weighted lunges (15kg sandbag)

10 Jumping Lunges


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)

10 December 2015 – Summer Body Blast


2 lap run


2 Rounds

10 Push Ups
10 squats
10 PVC pass throughs
10 Good Mornings
5 kips



10 Pull Ups/ Chest to Bar
20 Ring Rows
30 Jump Pullups

75 Double Unders between each round


Summer Body Fitness Test

400m Run
40 lunges
30 KB Swings
20 Ball Slams
10 Burpees
20 hand release push-ups
30 sit-ups
40 air squats
400m run
Time : 13:40

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 April 2015 – Sandbags and Jelly Legs

I got pretty familiar with a 20kg sandbag on Saturday morning. 🙂

It’s Monday evening and Im still walking like Robocop, so this was a pretty good, and intense leg workout! Can you say Jelly Legs! My aim was unbroken, which I achieved with the lunges but had to break the squats up into 20-20-10. This works the quads in all areas. I have DOMS on the inner and outer thigh, making it difficult to ascend stairs, its a good pain though, and its a good way to build width on the quadricep.


1km slow row (I could at least use my right arm, yay!)


3 rounds of 

50 Air Squats (with 20kg sandbag in the back rack position)
20 lunges (with 20kg sandbag in the back rack position)

Time: Around half an hour (didn’t time myself)



19 March 2015 – Leg Day, Everyday!

Front Squat
add 5-10 kg from last working weight
65% x 5
75% x 5
85% x 5

Vanessa’s 30th birthday wod!
30 Burpees
30 KB one arm snatches, alternating (24,16)
30 Toes to bars
30 Overhead Walking Lunge with a 20 kg plate
30 90 degree body rows
30 Ball Slams
30 Handstand Push ups
30 Weighted Sit ups with slam ball
30 Calorie on the Assault Bike


My modified WOD:

30 Squats
30 V-ups
60 walking lunges (+ weight vest)
30 weighted situps
60 calories on the Assault Bike



Don’t skip leg day kids…

18 March 2015 – Still Armless

Getting back into the swing of things, even though I can’t use my arms as yet.

Did mobility and stretching during the strength portion.

Bench Press
add 5-10 kg from last working weight
65% x 5
75% x 5
85% x 5

3 rounds for time of:
30 kettlebell swings (24,16)
25 push-ups
20 pull-ups
15 box jumps, 30-inch box
800 meter run


My modified WOD was:

3 rounds for time of:

30 Air Squats
25 situps
20 walking lunges
15 box step ups( 30 inch box)
30 calories on the Assault Bike

I also wore a weight vest (+-20kgs) throughout the WOD to make the movements a bit more gnarly. The legs were shaking by round 3!


11 March 2015 – Back From The Dead

I am back! Well kinda…

After a forced two-week layoff due to a torn bicep, I am no longer silently going out of my mind due to lack of exercise. My injury was a result of a ‘Skin The Cat‘ gone wrong – think of the end part where the person is supposed to be suspended upside down except that they have a twisted right arm and a lot of pain. See pic below but imagine me dangling with one arm 😦

Skin The Cat


The skin the cat exercise is a fundamental movement performed on gymnastics rings.

In a sling for two weeks, and having to learn to be a lefty was the next process, as was recovering properly. I made sure not to move the arm too much and strapped the muscle to allow it to knit again. I am now able to use my right arm for small tasks but no heavy things at all.

I’m just glad I can do a WOD again – even if its scaled 🙂

Strength: (Deload week)
Strict Press
Take percentages based off 90% of your 1 RM then add 5-10 kg then CALCULATE the below
40% x 5
50% x 5
60% x 5

No strength for me yet, unfortunately. So did 50 calories on the assault bike, legs only (5 minute EMOM – 1 min on 1 min off)

Tabata Intervals
1. Power Snatch (35,25)
2. Lunge (front or BACK rack)
3. Toes to Bar
4. Sit-ups
1 Minute rest between EXERCISES
Score = total reps
Level 2 (30,20)
Level 1 (25,15)

I could actually do this WOD! I did the no arms version 🙂 I also made sure to keep my right arm from moving suddenly whilst performing the movements (just in case). For example, when squatting, I kept my right arm close to my chest with my left arm.

1. Air Squats
2. Lunge (no rack)
3. V-Ups
4. Sit-ups

Score = ? (forgot to write it down, will get it tomorrow)