12 September 2016 – WeightLift(ed)

Yup. Its been forever. I have been training though, just not blogging about it.

Alot has happened since my last post. Had some good goals set, which included getting a sub 25 on the 5km.Managed to achieve that in the dead of winter which was pretty cool. But after that, kinda fell off the wagon and lost a bit of that fitness. That regression caused other goal related activities to suffer. Which wasn’t great.

I’ve realized that this is a really important part of my goal setting (motivation) process so it needs to be done again. Here’s what went down.

@ 50 kg

5 min EMOM
3 Deadlift
2 Power Clean
1 Front Squat

10 min EMOM
4 Deadlift
3 Power Clean
2 Front Squat

10 min EMOM (added 5kg = 55kg)
4 Deadlift
2 Hang Squat Clean


@ 40kg

3 Rounds:
Max Strict Press
Max Push Press
3 Split Jerk

So the aim of this exercise was to fatigue the shoulders, to give the illusion that you’re split jerking a heavy weight when you’re actually not. It really does feel like it’s super heavy. So it’s great for getting the body ready for heavier weights going forward.

After the 1st round you really feel it.

Round 1:
5 strict press
5 push press

Round 2:
5 strict press
5 push press

Round 3:
4 strict press
4 push press

Really effective workout. Posture has improved drastically as well since then.


27 October 2015 – Obrigado


6 x 15m shuttlles
10 air squats
10 pushups


EMOM 2 (all the above within the minute)

Strict Press
1×8 65% (40kg)
1×8 70% (45kg)
1×6 80% (50kg)
1×6 85% (40kg)

I thought my strict press was 60kg, I guess I was wrong. What we also did was 5 strict pullups in between the sets of presses, which made them alot harder.

50 Double unders
25 Thrusters (40,30)
25 Pull-ups
Rest 3 Minutes
40 Double unders
20 Thrusters
20 Pull-ups
Rest 3 Minutes
30 Double unders
15 Thrusters
15 Pull-ups
Level 2- 35,25
Level 1- 30,15

Time: 22:36 (Rx)

That song by The Weeknd (Can’t Feel My Face) would be an appropriate soundtrack to this WOD. Except the lyrics will change to Can’t Feel my Legs. Managed to get the last round of 15 thrusters unbroken (what?!) thanks to Nuno (Obrigado!) – but couldn’t feel my legs afterwards. Not in a life threatening way – just in a redline WOD kinda way. Thrusters felt light after the strict presses as well as those heavy thrusters last week. Did 10-10-5, 10-6-4, 15 for the rounds respectively. And pull-ups seemed to get better even though my grip on my right hand was suffering. I spilt them up into 5s but broke them down to 3s and 2s the more tired I got. Definitely need to work on my grip strength. I was proper knackered afterwards, but it definitely felt like a #LevelUp in terms of my fitness. 😀


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 🙂 🙂 🙂


4 August 2015 – Lung Buster

Strict Press
1×8 65% (40kg)
1×8 70% (45kg)
1×6 80% (40kg)
1×6 85% (40kg)

2 Rounds
45s Work || 15s Rest
1. Hollow Rocks
2. Supermans
3. Plank Hold
4. Jackknives

800m Run
40 Wallballs (10,7)
100 Double Unders
Rest 3 Minutes
600m Run
30 Wallballs
80 Double Unders
Rest 2 Minutes
400m Run
20 Wallballs
60 Double Unders
Rest 1 Minute
200m Run
10 Wallballs
40 Double Unders

L2 –50, 40, 30, 20 Double Unders
L1- 25, 20, 15, 5 Double Under Attempts or Singles x 2


Time: 31:30 (Rx)

A great cardio workout that took alot out of me… I focused on running form as much as possible on the runs, especially during the end. Also partitioned the reps of the wallballs to 10 at a time and segments of 20 for the double unders. This did extend the time though, which is not what I wanted.

I also thought about how cardio is more apparent in Crossfit, especially at the Games.It was sparked off by this post on Instagram by Ben Bergeron. I was an okay runner before I started Crossfit, and whilst I could see definite results in my running because of the training, I always thought that we should run more as Crossfittters, as that is the ultimate form of human movement. Today proved that I don’t run enough. Need to get some more kms logged.

9 July 2015 – Run Boy Run

Strict Press
1×10@60% (40kg)
1×8@65% (40kg)
1×6@70% (40kg)
1×4@75% (40kg)

I tried 50kg and my arm was like NOPE! Haha

4 Rounds
15 Burpee Lateral Jumps over bar
600 meter run
15 Thrusters (40,30)
Rest 2 Minutes

Level 2 (35,25)
Level 1 (30,20)

Time: 31:40 (Rx)

Good to be stretching the lungs again, that 600m in the cold really wakes a person up. Burpees were tough, as expected, and I was wary of being too explosive so I don’t risk my arm, so I took that section steady and measured. Had to stop on the ground a few times. Thrusters were broken up in to 5’s on the first round, and then 7 – 5 – 3 on the next two rounds. Last round was 7 – 8 (Thanks for the push Johann!)
1 mile run at 70% (Didn’t even get to this part.) :/


2 July 2015 – On The Box!

1RM on one of the 4 lifts that you haven’t done. Back Squat, Bench Press, Strict Press or Deadlift. If you are happy with what you gave done for your CF Total and Bench press do the below.

Alternatively do:

Warm Up
2 Rounds
10 Backsquats
10 Behind the neck Push Press (Snatch Grip)
5 Snatch
5 Clean & Jerk

20 minutes to work up to 1RM
Power Clean (70kg!)
Power Snatch (50kg!)

I’m REALLY happy with these numbers! The 70kg didn’t feel very heavy at all, so I’m stoked!

Complete 3 rounds for time of:
100m Run
20 Alternating One Arm Dumbbell Power Snatch (20,15)
10 Burpee Box Jumps (24,20)
100m Run
Rest 1 minute
*16 minute time cap
Adv (30,20)

Time: 13:33 (Rx)

10 February 2015 – “Dumb Bells!”

Strength: (Deload week)
Strict Press
Take percentages based off 90% of your 1 RM (I think that I might have overcooked this section – my absolute max strict press is 60kg and here I am doing 50kg as my 60% – I paid for that in the WOD later! Moral of the story, be honest with your numbers!)
40% x 5 (40kg)
50% x 5 (45kg)
60% x 5 (50kg)

Complete 3 Rounds for time of:
12 Dumbbell Thrusters (20’s,15’s)
12 Toes to Bar
12 Box Jumps (24,20)
30 Double Unders
Level 2 (15’s,10’s)

I kinda hated those ‘dumb bells’ midway through the second set of twelve thrusters. The ‘thrust’ part especially. I couldn’t even do more than 6 unbroken. Maybe it was the intense heat from the heatwave currently sweeping through Jozi, Or maybe it was those lovely danishes I ate on Sunday at church. All we know is, those dumb bells sucked. I was happy with my toes to bar’s, I didn’t miss any reps and got a nice rhythm of 4 reps at a time going (although I think my breaks between reps could be shorter). Box jumps were affected by those darned thrusters but got through them rep by rep – kinda used that as a rest opportunity. I’m pleased with my double under progress too, getting a rhythm going whilst hitting the rev limiter was a high point of that WOD (even if it was 10 DU’s at a time). Still a long way to go, but keeping in mind…

Progress, not Perfection

Time: 19:24  (Rx)

This guy demonstrates the dumbell thruster:

4 February 2015 – Strictly Sprints


Strict Press

Take percentages based off 90% of your 1 RM – 50kg
75% x 5 (40kg)
85% x 3 (45kg)
95% x 1 (47kg)
95% x AMRAP to “not failure”. See if you can do more than 1 but don’t go to failure
* Strict Chin ups(palms facing towards you) (weighted if possible) between sets. (3 chin-ups between each set)

Legs were finished! Felt really gangly running the first couple sprints (need to work on rhythm) and leg speed was very sluggish. It was a good session though!

8 x 50 meters
4 x 100 meters
2 x 200 meters
1 x 400 meters


Score (in seconds): 6 | 13 | 33 | 1:24