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)


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

16 January 2016 – Salmon/Johnson

I was tasked with programming Saturday’s stadium WOD for the Elites.

The parameters were: Not longer than 1 hour, and use the surrounding area (stadium/track)

After alot of research, this is what I came up with. A 2 part AMRAP that lasts a total of 45 minutes. It gets pretty spicy towards the end 🙂


A.  “Anadromous: The Salmon Run”
20 min AMRAP

5 Burpees

10 Situps

15 Squats

Rest 5 minutes


B.  “Michael Johnson”

Jog 300m. Sprint 100m

400 meters

50 Squats

400 meters

50 Push-ups

400 meters

50 Sit-ups

Run 400 meters

**20 minute time cap


Score is:

A. # of rounds

B. Time
Intensity is totally up to you – it should be challenging but not easy.



A: 15 rounds

B: 16:42

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

17 December 2015 – FranAnnie


2 rounds

1 lap run
5 Deadlift
5 Romanian Deadlift
5 Bent Over Rows
5 High Pull Clean
5 Upright Rows
5 Front Squat
5 Push Press


“Pick A Lady”


  • Fran + Annie (These are coupled with a 4 minute rest in between)
  • Nicole
  • Mary
  • Cindy

I chose…



Thrusters (42kg/28kg)
Pull Ups

4 min rest



Sit Ups
Double Unders


Fran: 10:04 (Rx)

Annie: 12:38 (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

22 October 2015 – Heavy Thrust

Bench Press
1×10 60% (40kg)
1×8 70% (40kg)
1×6 75% (50kg)
1×4 80% (50kg)

Complete the following for time:
9 Thrusters (50,35)
9 Pull-ups
400m Run
12 Thrusters
12 Pull-ups
200m Run
15 Thrusters
15 Pull-ups
100m Run
* 15 minute time cap
* 13 minute time cap (intermediate)
* 10 minute time cap (advanced)

Time: 11:56 (Rx)

What a tough workout – WOW.

The thrusters felt good for the first few rounds but it really forced you to focus on technique in the next few rounds especially on the round of 12. My grip suffered in the third round of pull-ups and was reduced to two at a time. The run was okay, got a fairly good pace on each one. Pull-ups were also feeling good, even though the grip was going – I could feel it in the core especially at the top of the pull. 

Cash out was WOW as well. 😵😅

Ca$h Out:

20 Strict Toes-To-Bar
20 Weighted Sit-Ups (10kg med ball)
20 Weighted Russian Twists (10kg med ball)
1 minute L-sit hold (accumulated)

2 October 2015 – The Ascent

No strength work today

Warm up
Odd – 15/10
Calories on assault bike
Even – 100m Run

12 Minute Ascending AMRAP
3 Burpees
3 Wall balls
3 Medball Sit ups
6 Burpees
6 Wall balls
6 Medball Sit ups
9 Burpees
9 Wall balls
9 Medball Sit ups…
*Hold medicine ball at your chest – not going overhead with the ball.
L1/L2 – Regular sit ups

Score: 15 + 10 burpees (completed round of 15)

Core cash out
2 Rounds for quality
9 Strict toes to bar
6 Around the worlds hanging from bar (3 each direction)
3 Dragonflags

18 September 2015 – Air Force

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

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)

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

2 September – Wheelhouse

Strict press
1×5 70% (40kg)
1×5 80% (45kg)
1×2 85% (50kg)
1×3 90% (45kg)
1×1 100% (45kg)

I stayed at 45kg as the 50kg was causing me to lean back, which could result in a nasty back injury. So kept the ego in check by lowering the weight and focusing on technique.


Work up to Max weight for the complex
1 Thruster
1 Push-press
1 Push-jerk

I got to 60kg and failed on the push press at 70kg. Happy with that (for now).

3 rounds
60 Double Unders
30 Wallballs (10,7)
20 Deadlifts (80,50)
Level 2- (70,45) 20 Wallballs, 30 Double unders
Level 1- (50,35) 120 Singles, 20 WB, 15 Deadlifts

I loved this WOD! I think these movements are ‘in my wheelhouse’, as they say. It was challenging, but I felt like I could push it at an intensity that worked me but I could still think about my strategy for the next round/movements.With the double unders, I tried to get them unbroken as much as possible, but split it into 30-30(R1), 20-20-20 (R2) and 10-10-10-10-10-10(R3), Wallballs were split into 15 x 2 for round 1 and 10 x 3 for the remaining rounds. Deadlifts, were pretty easy so just had 10 x 2 on all rounds. Dunno if my time is competitive but I’m happy that I could smash that WOD 🙂

Time: 16:30 (Rx)

Core Cash out on your own time after class
Alternating Tabata (20 sec L sit, 10 sec rest then 20 sit up, 10 sec rest alternating between the two for 8 minutes)
L-Sit Hold on Pull up Bar
Sit ups (no arm throw)

Conditioning *optional if you want to do more work.
3 Rounds
Row 250m
Row 500m
Row 750m
Rest 1:1

Didn’t get to the rowing portion but the core cashout, wow. Mid section for days! Great WOD 🙂 🙂 🙂