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


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


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)

20 January 2015 – Getting Double Unders!

Max Bench Press. I don’t even know what mine is 😐

Its a serious weak point that I need to work on though, and it doesn’t help that I have the longest limbs on earth.

I did the following:

Bench Press
Take percentages based off 90% of your 1 RM
65% x 5 @ 40kg/88lbs
75% x 5 @ 50kg/110lbs
85% x 5 @ 60kg/132lbs
85% x till failure @ 60kg/132lbs (3 reps)

7 Rounds
3 Muscle-ups
6 Power Snatches (60,45)
9 Burpees
30 Double Unders
Rest 1 Minute
Level 3 (50,35), 1 MUP
Level 2 (40,25), 20 Double Unders, 9 Pullups and 9 Ring Dips
Level 1 (30,15), 80 SINGLES, 4 Rounds, 9 Pullups and 9 Dips

I did the WOD with a 50kg/110lbs barbell and 3 assisted bar muscle ups every round (a combo of L2 & L3). I can feel myself getting more comfy with 50kg in the snatch, though my form suffered a bit at the end (wasn’t using my hips enough). Also got 30 Double Unders in a row in 2 of the 7 rounds! Win! It takes alot of concentration to keep that rhythm for an extended time, but I’m getting there 😉

Time: 29:07