Somehow we are now into the second half of the year. Personally, 2017 has gone way to fast for my liking but hey here we are.

The start of this month signals 12 months since my knee operation and it’s been a good 12 months. I’ve tracked every single workout over the past year and how they’ve progressed in amazing. Training has changed a lot and I have a bit of a different outlook on it now. I’m much more relaxed about things and pretty much train to enjoy myself now and not try to compete. Here’s how I’ve been getting on…



2 Minute AMRAP: Run 200m + Max Air Squat – Rest 1 Minute – x 7 Rounds



Every 5 Minutes: 2 Rounds – Run 300m + 10 Burpee’s – x 5 Rounds


A) Push Press: (70%/5)3, (75%/5)2

B) Jerk from Rack: 65%/3, 70%/3, 75%/3, (80%/2)2

C) Romanian Deadlift: 55%/5, 60%/5, (65%/5)3
Percentages are off Back Squat 1RM

D) 5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups

*Athlete moves directly from the Bench to Pull-ups.

Rest 3:00 between rounds.

All the strength work felt good tonight. The weights felt light tonight and smooth-ish… this is good for me! As for the workout, this was one of those workouts that you think will be easy but escalates quickly. By the end of it my reps on bench had nearly halved. Pull ups stayed within the 12-10 rep range.



Every 2 Minutes: Run 400m x 10 Rounds

Easy pace – my lower leg is still suffering from a bit of cramp so it was a steady 1:30-1:40 pace.


18 Strict HSPU
rest 1 min
15 Strict HSPU
rest :45
12 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU

B)AMRAP 4:00, rest 4:00:
400 Meter Run
25 Calorie Assault Bike
Max Power Snatches (35 kg)

AMRAP 4:00, rest 4:00:
400 Meter Run
20 Calorie Assault Bike
Max Power Snatches (43 kg)

AMRAP 4:00:
400 Meter Run
15 Calorie Assault Bike
Max Power Snatches (52 kg)

The handstand part of tonight got really tough! I had to break the 12 and 9 into two sets and the whole workout took just over 5 minutes. As for the mini workouts, well, these got spinal! I got 22, 19, 19 across the three workouts which I was relatively happy with. My grip went on the snatching but the movement felt smooth.


A) Snatch: (70%/2), (75%/2), (80%,2), (85%/1), (90%/1), (95%/1)

B) Snatch Pull: (110%/3)5

C) Back Squat: (75%/5)5

D) For Time: 250m Ski + 25 Air Squat + 15 Pull Ups – Rest 1 Minute x 6

My legs were tired today but I was happy to hit all of my old percentages with a bit of a push. A good result all around for me really.


A) EMOM x 10 Minutes: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (70 kg)

B) For Time:
25/18 Calorie Assault Bike, 50 Wallballs (9 kg)
25/18 Calorie Assault Bike, 35 Deadlifts (62 kg)
25/18 Calorie Assault Bike, 20 Burpee’s
25/18 Calorie Assault Bike, 35 Deadlifts (62 kg)
25/18 Calorie Assault Bike, 50 Wallballs (9 kg)

The barbell work felt light today which I was surprised about. Quite happy with this.

As for the workout I combined the harder and easier one as I still can’t run with much intensity and box jumps were off the cards – Box overs were changed to normal burpee’s. Still a bat workout though!



Run 3 Minutes – Rest/Walk 1 Minute x 6 Rounds


A) Clean and Jerk: Heavy Single

B) Clean Grip Deadlift: (110%/2)4 *3 second pause in power position*

C) Front Squat: (75%/4)5

D) Amanda:
9 – 7 – 5
Ring Muscle-Ups
Squat Snatches (135/95)

Tonight’s workouts were quite good all around. I hit 120kg again on a clean and jerk which I have missed for the last few months – Power is fine but full squat I’m weak in the legs.

I also hit a 5:00 Amanda which I was made up with, that felt like a bit of a win even if it isn’t lightning fast!



Every 4 Minutes: Run 400m + 20 Burpees x 7 Rounds

A nice breather which should leave you with around 1:30 rest each round.



In 3 Minutes: 200m Run + 10 Down Ups + 200m Run + AMRAP Down Ups – Rest 1 Minute x 5 Rounds

The goal was always to hit 10 down ups on the second set. I did this on 3 of the 5 rounds. My calf was still giving me trouble on the runs so I will lay off it a bit today.


A) Power Clean: (70%/5)3, (75%/3)2

B) Power Jerk: (70%/5)3, (75%/3)2

C) Push Press: (75%/5)5

50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes 
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Tonight was full of barbell volume. A few lifting workouts which went well followed by that monstrosity at the end ha ha!!! This workout was they type of workout where you are just drained at the end of it. Not gassed or lungs burning, just drained. A great one to work on barbell cycling though.



Every 4 minutes: 200m Run + 10 Jumping Lunges + 200m Run + 10 Air Squats x 8 Rounds

This is aerobic and shouldn’t be done like other workouts at an unsustainable pace. Move consistently well on all movements focusing on breathing


A) For Time:
10 Snatches (50 kg)
change weights
8 Snatches (62 kg)
change weights
6 Snatches (70 kg)
change weights
4 Snatches (83 kg)
change weights
2 Snatches (92 kg)

B) “Helen”
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

The snatches were much slower than other movements I have used this rep scheme on. It took 6:24 which I was disappointing with. I found the jumps quite challenging tonight, it was just one of those workouts that I felt slow on.

As for Helen, well this will be getting re-tested. I got 8:14 but cramped up in my right calf badly on the second and third runs. This flared up last night and thought I could run it off but unfortunately couldn’t. I feel tat I’ve easily got within 7 minutes.




In 2:30 – Run 400m + AMRAP Burpees — Rest 1:00 x 6 Rounds


A) Snatch: Build to Heavy Single

B) Snatch Grip Deadlift: (80%/5)5

*3 second pause in power position

C) Back Squat: (75%/4)5

D) AMRAP 15:
50 Double Unders
18/12 Calorie Assault Bike
15 Dumbbell Hang Squat Cleans (22.5/15 kg)

Tonight was a tough one. Happy to hit 100kg pretty easily on the snatch and dropped 105 behind me – Hello shoulder mobility.

Back squats are now just about at percentages of my old 1RM which is encouraging. However, the workout was so bad… So, so bad. I got through the double under’s of the 5th round but my legs were fried afterwards!


A) For Time:
10 Clean and Jerks (60 kg)
change weights
8 Clean and Jerks (70 kg)
change weights
6 Clean and Jerks (80 kg)
change weights
4 Clean and Jerks (90 kg)
change weights
2 Clean and Jerks (100 kg)

B) 5 Rounds:

400m Ski

20 Kettlebell Swings (32 kg)

Today was short and sharp. The first part was a good way to build technique under fatigue. This took me around 4:30’s which I was sort of happy with, I would have liked to have gone touch and go. The workout, well that was grip and lat hell!!! My arms nearly fell off but it was a great one to push through.



Run for 20 Minutes


A) Snatch: 60%/2, 65%/2, 70%/2, (75%/1)5

B) Clean and Jerk: 60%/2, 65%/2, 70%/2, (75%/1)5

C) Front Squat: (70%/5)3

D) 3 Rounds:
Chest to Bar Pull-ups x 10
Front Squats (75 kg) x 10
Burpees x 10

Tonight was fun but it’s so difficult to breathe with front squats in a workout! I kept everything unbroken which was the goal so that was a positive. It took me just over 4 minutes.



Run 400m every 2:30 x 8 Rounds

Recovery runs this morning, nothing too fast or hard. Lots of rest in between each interval and a focus on technique.



Run 3 Minutes @ 5k Pace – Rest 1 Minute x 5


A) Hang Power Clean: (70%/3)3

B) Clean Pull: (80%/3)3

C) Back Squat: (75%/5)3

D) 4 x :20 seconds on, :10 seconds off
Deadlifts (155/105)
Deadlifts (155/105)

Complete all 4 sets of one movement before 
advancing to next.

More CompTrain today, I’m really enjoying the workouts on this programme at the minute. I’m following the Open side of things as the Regional plan is way, way too far advanced!!!



Run 1 minute / Jog 1 minute x 10


A) EMOM x 8 Minutes: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (70 kg)

Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike in time remaining

rest 4 minutes

Wallballs (20/14)
Toes to Bar
Max Calorie Bike in time remaining

rest 4 minutes

Wallballs (20/14)
Max Calorie Bike in time remaining

This was disgusting. The bike was so bad after the 21-15-9’s. I kept +70 RPM’s for the workout but it was tough. With the chest-to-bar and pull ups I got about 1:20 on the bike. As toes-to-bar are a weakness I only got 50 seconds on the bike. Scores over the rounds are 26, 18, 27.



Every 2 Minutes: Run 300m x 10


A) Hang Power Snatch: (70%/3)3

B) Snatch Pull: (80%/3)3

C) Overhead Squat: (70%/3)3

D) For Time:
Sumo Deadlift High Pull (42.5 kg)
Push Press (42.5 kg)
Lateral Burpees Over Bar

I’m enjoying getting back into some strength work again. I hated this for a short period bu am liking working on moving well with slightly lower loads. I’ve found this strengthens my body but allows me to feel fresher and not burnt out. The time for my workout was 5:24.


A)For Time:
10 Thrusters (52.5 kg)
change weights
8 Thrusters (62.5 kg)
change weights
6 Thrusters (70 kg)
change weights
4 Thrusters (82.5 kg)
change weights
2 Thrusters (90 kg)


0:00 – 10:00
2000 Meter Row
Max Clean & Jerks (62.5 kg) in time remaining
10:00 – 13:00
13:00 – 20:00
1000 Meter Row
Max Power Snatch (52.5 kg) in time remaining
20:00 – 23:00
23:00 – 27:00
500 Meter Row
Max Thrusters (42.5 kg) in time remaining

Today was short and sharp but intense workouts!!! Part A flew by, the weights got heavy quite quickly but my movement felt good. This was a huge benefit where thrusters are concerned.

As for the second part, well it was a tough slog. This was one of those workouts thatgot easier as the rowing distance decreased. The clean & jerks are rough but then the power snatching and thrusters kind of fall into a rhythm.

Workouts were 4:03 and then I lost count in the row one 🙂 I know I hit 30 thrusters in the last section though!



Every 2:30 Run 400m x 8


A) Clean and Jerk: 70%/2, 75%/2, 80%/2, 85%/1, 90%/1, 95%/1

B) Clean Pull: (110%/2)4

C) Front Squat: (85%/4)5

D) 3 RFT: 500 Meter Row + 12 Burpees+ 21 Box Jumps (24/20)

Tonight was a bit rough after a staff night out last night! However, the strength work was encouraging. I’m still behind numbers that I used to hit but am working back up slowly. Whilst running has helped my engine it really has zapped my leg strength!!!



20 Minute AMRAP: 400m Run + 30 Air Squats + 20 Burpee’s


Every 2:30: 15 Kettlebell Swings (32k kg) + 30 Air Squats + 15 Burpee’s x 10 Rounds

This got quite tough after the 5th round. My grip was slightly fired from yesterday, however, a great home workout!!!



Every 3:30: Run 675m x 6

The rest should be shorter on this one, roughly 2:50 on the runs and 40 seconds rest.


A) Power Clean: (70%/5)5

B) Power Jerk: (70%/5)5

C) Push Press: (70%/5)5

D) For Time:
Kettlebell Swings (32/24 kg)
Toes to Bar

400m D-Ball Carry (50/30 kg) – *Must be held in front of the body*

Kettlebell Swings (32/24 kg)
Toes to Bar

The barbell work felt good tonight, position wise I felt strong and I felt like I was moving well. Weight also felt manageable.

The workout was one of the tougher workouts! Core central, it was meant to be a 800m 22 kg sandbag carry but we don’t have them. I scaled the distance and changed the carry which was potent enough.



Every 3:30: Run 600m x 6


A) EMOM x 6: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (70 kg)

AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees
Max Thrusters (35 kg)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (42.5 kg)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (52.5 kg)

12 Calorie Row
12 Erg Burpees
Max Thrusters (62.5 kg)

The conditioning piece tonight was awful. It just burned the legs and the jump over the rower takes so much more out of you. This was one of the weird ones where I wasn’t breathing too hard but was in a world of pain!



Every 3 Minutes: Run 400m + 20 Air Squats x 4 Rounds


Every 3 Minutes: Run 400m + 20 Walking Lunges x 4 Rounds


A) For Time:

  • 60 Calorie Row
  • 50 Burpee’s
  • 40 Calorie Airdyne
  • 30 Dumbbell Snatch (22.5/15 kg)
  • 20 Dummbell Shoulder to Overhead (25/20 kg)

B) Snatch: 70%/2 – 75%/2 – 80%/2 – 85%/2 – 90%/1 – 95%/1

C) Back Squat: (85%/5)5

Tonight was fun. I’ve not done a chipper for some time and the workout was a good one! As for the strength, well, it’s slowly, slowly coming back but I’m having to be patient.


A) 3 Rounds: 50 Calorie Row + 25 Calorie Airdyne – Rest 3 minutes between rounds

B) 4 Rounds: Run 400m + 15 Deadlifts (70kg) + 30 Double Unders

C) Back Squat: 5 x 5 – Tempo – 3s down, 1s pause, 1s up

A bit of a workout frenzy to start today which was fun. I trained with one of the lads in the gym and we picked workouts quite randomly. Sometimes these are the best days!



Every 2:30: Run 400m x 8

The idea this time round was to go fast. Normally I look to hit the same pace throughout. This morning I wanted to go as quick as I could each round and if times fell off then so be it. I was hitting between 1:15 & 1:25 per 400m run.



In 2 minutes: Run 300m + Max Burpee’s – Rest 1 Minute – x 7 rounds

The goal here was to never drop below the burpee’s on the first round which I managed. I was hitting 15-17 burpee’s/


CompTrain Open 2018 Workouts

A) Power Clean – (80%/4)5

B) Power Jerk – (80%/3)5

C) Push Press – (80%/4)5

D) Conditioning
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)

Wall Balls start on the 0:00

My strength numbers were just about manageable at old weights. However, I could tell my legs were weak on the drive of the jerks. As for the workout, well, that was just nasty!!! It hit my legs which I wasn’t expecting. I have no idea of my score, I just wanted to move well and not muscle the weight up.



A fun little breathing piece this morning.

Every 2:30 x 8: Alternate between 400m run / 30 Burpee’s



Run for 20 minutes.

The goal was more recovery after last night’s workouts. My legs were tired so wanted to get the blood flowing in them again. A steady pace throughout.


A) Crossfit main site: Snatch 7 x 1

B) Back Squat: 5 x 5

C) Every 2:30 x 8: 12 Calorie Ski + 10 Toes-to-Bar + 8 Deadlift (85 kg)

I was fairly happy with how my snatching went tonight. My strength numbers have been down lately so hitting 95kg easily on the last set was good. If I had known that I would feel this good going into things I would have likely started at a higher weight.

Squatting is still low but getting there again. If I’m honest I have neglected this of late so am looking forward to building my numbers up again.

Finally, the workout was core central. I was going to go for 15, 12, 9 reps but realised this would have been a push for me. The idea was to test toes-to-bar under fatigue, a goal I am aiming to keep in my workouts this month – hit weakness under fatigue. The idea worked!

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