17.4 – The Return of 16.4


Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

2016 score: 207 reps

2017 score: 209 reps

To be honest, I didn’t feel like I prepared enough to beat my score, so I’m quite happy that I did beat it, even if it was 2 reps. I haven’t been working out as regularly as I would like so I was surprised at my calmness throughout each stage of the workout. The dead lifts were relatively easy at 60kg (I think last year I was coming back from a hammy injury so took it slow on that portion). I split the wall balls up into 7-8-7- and then 10s, ending off with a 5. Enter the Jelly legs walking to the rower. The one rower didn’t work so that cut into a bit of my time, I had to jump onto another one after about 20 seconds. I tried to keep my pace above 1000 cal/hour (I know last year I was pushing 1200 cal/hour but was still cardio fit from the indoor soccer before I got injured). Got a bit tired and dropped to 900 cal/hour but picked up the pace towards the end in order to have as much time for those dreaded pushups – my worst movement. My tie break score was 08:56 leaving me with around 4 minutes to get those 55 pushups . Chest failed around halfway through so was forced into singles towards the end. Couldnt feel my arms afterwards but was happy with my effort. I suspect a repeat for 17.5, perhaps 16.5 or 15.5. Looking forward to the last one!

Score: 209 reps – s


Image result for WORKOUT 17.4


7 February 2017 – Move Well

2 rounds of :
Run 200m
10 push ups
10 superman
10 wall balls

18 min EMOM: 40 sec on 20 sec off
Min 1 : Med ball thrusters ( red wolves, dumb bell thrusters @ 20kg each hand)
Min 2 : Renegade rows 15/10kg (Used the 10kg dumb bell)
Min 3 : Run 100m/150m/200m (substituted for rowing as it was raining)

Accessory work
Complete 3 rounds for quality:
4 Nordic curls
20 Abductors each side
1 min bridge/weighted bridge

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)

28 January 2016 – Man The Sleds


3 min Skipping

20 Med Ball Thrusters

20 Sit Ups

20 Push Ups



5 Rounds

Partner runs 200m


10 Push Ups

15 Pelvic Raises

40 Bicycle Kicks

Plank for remainder of time



In Teams of 5

3 Min at each station

1 – Sled Push (120kg)

2 – Row (for calories)

3 – Sled Push (120kg)

4 – Ring Rows


5 January 2016 – Welcome Back Wolves




2 rounds

200m run

10 push ups

10 windmills

10 spine twists

10 situps



Floor Bench + Push Press

10 + 5-10 (depending on weight)

4 working sets (40kg)



16 Minute EMOM

Minute 1: Row 15/13 cal

Minute 2: 15 KB Swings (30kg/20kg)

Minute 3: 15 Wall Balls (10kg/7kg)

Minute 4: Weighted Situps

At the start of each minute, do 2 burpees (No burpees on rower round)

Score: 10 (missed 5 cal on rower + 5 wallballs)

**Score is number of reps missed in the 4 round

14 December 2015 – Hey Ladies

It’s Ladies Week at Crossfit Wanderers! Eek!

Weirdly, this is the first time I’ve actually attempted these WODs. I now see why they’re part of the “Ladies”. They’re also the names of my Aunt and Mom – very appropriate 😉

2 lap run
2 rounds
10 Pull Through
10 Good Mornings
10 Lunges

Warrior Lunges
Pigeon Stretch

Row 1000m
50 Thrusters @ 20kg/15kg
30 Pullups


150 Wall Balls

Jackie Time: 12:22 (Rx)

Karen Time: 11:55 (Rx)

An excerpt from the Crossfit Journal, about these girls:


For time:

Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups

Not everyone has a rower, but “Jackie” is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout.


Wall-ball 150 shots

Simple and elegant, “Karen”, has the effect of three girls. Mike Weaver’s 4:52 is the mark to beat. The target is at ten feet, the ball is 20 pounds, and each shot requires a full squat.